Category: Fitness

Whether you wake up before the sun to exercise, sneak in a quick sweat session during lunch, or race to the gym still in your work clothes, we applaud you! Working out can add years to your life.

While a healthy fitness routine is fantastic, it’s common to let your dedication get detoured by human error. As a long-time fitness trainer, Chris Freytag sees it all the time—little workout mistakes that leave you in big pain. 

Lend your health a hand by reading this quick refresher on Chris’s seven common workout mistakes to avoid. And if you’ve already experienced a few of your own “ouch” moments, she has the best pain solutions covered, too!

1. Breezing Past the Warm-Up

With so many of us squeezing exercise into our busy day, we often go straight to the workout and overlook the warm-up. (Big mistake!)

Your body needs a warm-up to prepare both physically and mentally and reduce the risk of injury. You should warm up for at least 5-10 minutes, but if your upcoming workout is a real doozy, the warm-up should be longer.

Start with low-intensity exercises and then progress to match the intensity of the main workout exercises. For example, try walking before jogging or jogging before running. Before strength training, warm up your joints and do some exercises to activate your muscles.

The goal is to increase your heart rate, breathing, and range of motion before the super sweaty stuff starts.

2. Skipping the Cool-Down and Stretching

We’re all guilty of it! Who’s got time for the cool down?

You do, or at least you should start making the time!

Cooling down and stretching are essential to returning your heart rate and breathing to normal. They also reduce the chance of post-exercise muscle spasms or cramping. A cool-down and stretch session also helps decrease muscle soreness and stiffness and keeps your flexibility and range of motion intact. 

As we age, flexibility and range are more important than ever to keep our bodies running smoothly—especially for everyday activities.

3. Going Too Hard Too Often

Floating around in the fitness world right now is this belief that we should work out until we can barely move. Luckily, you don’t have to wage war on your body to get fit!

Of course, there’s no need to skip intense workouts. You do, however, need to give your body time to rest. Take a recovery day and relax or take an active recovery day where you do a less intense form of exercise like walking or light swimming.

Recovery is necessary to allow muscle tissue to heal after being broken down by exercise. Rest days also lessen the risk of injury, pain, and exhaustion.

4. Working Outside Your Fitness Ability

It’s okay to challenge yourself, but it’s necessary to listen to your body—especially if you’re new to fitness.

For example, if you’ve never run 10 miles before, you don’t run 10 miles the first day! Try not to be tempted by something your body isn’t ready for yet.

Just stay in your lane and stay dedicated. You’ll see improvements, and that 10-mile run will soon be on your horizon.

5. Not Using Proper Form

Poor form is usually the result of a lack of proper instruction—and lack of proper instruction is usually the result of not asking for help.

If you’re not sure how to do an exercise or use a machine, ask a gym employee or trainer for help, or research the answer online. If you’re completely new to exercise, a group fitness class will provide better guidance than winging it on your own in the gym.

Tip: Get Healthy U’s exercise library contains hundreds of exercises with pictures and descriptions to help you nail your form!

6. Avoiding Strength Training

If you love cardio but shy away from dumbbells because you don’t want to “bulk up,” you’re setting yourself up for aches and pains now and in the future!

After around age 35, you start to lose about a half pound of muscle a year if you are not actively replacing it. Without muscle, your daily activities like carrying groceries or picking up a grandchild become much more difficult and can even lead to injury or pain.

When you are strong, you are less likely to pull a muscle doing something silly, and your joints will stay better protected. Strength training comes in many different forms: bodyweight exercises, lifting, machines, resistance bands, and more.

Find the strength training workout that is right for you and aim to implement it two to three days a week.

7. Wearing Bad Shoes

If you’re suffering from leg pain, shin pain, or sore hips after a workout, it’s important to pay attention to your shoes.

Have you had the same running shoes for the last 10 years? Do you get a new pair of shoes based on color and not fit? Feet may be at the bottom of your body (and this list!), but they definitely shouldn’t be taken lightly.

Treat your feet right, and your whole body will follow suit. Pick your next pair of workout shoes with the help of a professional at an athletic store, or do your own research online. Make sure you are getting the right fit and the right shoe for your activity of choice.

How to Recover from Workout Pain: The Rice Method

Pain and soreness happen in the quest to get fit. Being hurt isn’t ideal, but it’s not the end of your workout career!

The tried-and-true RICE method is a great first step to getting back into your fitness routine:

• Rest: Take a load off and give your body a break. Rest is important to prevent injuries or soreness from getting worse. You should also avoid putting weight on the affected area.
• Ice: Grab a bag of frozen peas or an ice pack, since cold reduces blood flow and thus limits swelling. An ice pack will also provide a dose of much needed pain-relief. 
• Compression: While compression helps with swelling and pain relief, it can be tricky since not every body part is easy to wrap an ACE bandage around. If you are able to wrap an area tight like your ankle or knee, it can be beneficial!
• Elevation: Control swelling by getting the injured or painful area above heart-level. (Stacked pillows will be your best friend.)

Fitness trackers have become an essential piece of home gym equipment and a regular part of our daily lives, especially for those of us working towards or maintaining fitness goals!

A fitness tracker is a wearable device (often designed as a watch) that monitors various aspects of your physical health throughout the day while you wear it. These devices have come a long way in terms of design and functionality.

With sleek, popular designs, fitness trackers promise to help with goal setting (hit those daily steps!) and health monitoring (think quality of sleep!)—but they also come with a fair share of concerns.

Here, we explore the pros and cons of using a fitness tracker, specifically for middle-aged women.

Pro: Goal Setting and Motivation

One of the most significant benefits of using a fitness tracker is its ability to help you set and achieve your fitness goals.

Whether it’s increasing your daily step count (have you ever wondered how many steps it actually takes to lose weight?), staying active throughout the day, or monitoring your nighttime patterns to focus on getting better sleep, these devices provide tangible targets to aim for.

They can serve as a daily reminder and motivator, keeping you focused on your health and fitness objectives.

Possible Con: Obsessive Behavior

There’s a fine line between being motivated by your fitness goals and becoming obsessed with them.

For some, constant monitoring and data tracking can lead to an unhealthy fixation on numbers, potentially overshadowing the real focus on health and well-being.

Pro: Health Tracking

For middle-aged women, monitoring health metrics such as heart rate, blood oxygen, and sleep quality can be vital. Fitness trackers offer an easy way to monitor these aspects continuously, allowing for early detection of potential health issues.

Some trackers, like the Apple Watch, will help you manage your medications, check for AFib, and call 911 in emergency situations.

This continuous feedback can empower you to make informed decisions about your health and lifestyle.

Possible Con: Device Accuracy

While fitness trackers have come a long way, the accuracy of the data they provide can sometimes be questionable.

Steps counted, calories burned, and sleep monitored can all have variances, which might lead to slight misinterpretations of your health and activity levels.

For most people, it’s close enough, but others may be very focused on the numbers.

Pro: Workout Guidance

Many fitness trackers come equipped with built-in workout routines and suggestions, making it easier than ever to get a guided exercise session without the need for a personal trainer or gym membership.

This feature is particularly beneficial for those new to exercising or looking to diversify their workout regimen.

Possible Cons: Price, Battery Life, and Data Privacy

Cost: Quality fitness trackers are not cheap, and the initial investment can be quite high. Considering the need for periodic upgrades and replacements, the cost can add up, making it a significant factor to consider before purchasing.

Battery Life: The convenience of a fitness tracker can quickly diminish if you’re constantly needing to charge it. Battery life varies widely among different models, with some requiring daily charging, which can be a hassle for busy individuals.

Data Privacy: The collection of significant amounts of personal health and activity data can certainly raise privacy concerns. It is crucial to ensure that your data is secure and understand how the device manufacturer uses it.

Pro: Convenience

The convenience of having a multipurpose device on your wrist cannot be overstated.

Beyond just fitness, these gadgets can offer functionalities like message notifications, weather updates, and music control, integrating seamlessly into your daily life.

So, Is a Fitness Tracker Right For You?

Fitness trackers offer a convenient and innovative way for middle-aged women to monitor their health and fitness goals.

That said, it’s important to weigh the pros, such as motivation, health tracking, workout guidance, and convenience, against the cons, including data accuracy, potential for obsessive behavior, cost, battery life, and privacy concerns.

Ultimately, the decision to use a fitness tracker should align with your personal health goals and lifestyle preferences, ensuring it serves as a tool for empowerment rather than a source of stress.

Whether you decide to use a fitness tracker or not, remember that the path to wellness is personal and varied, and the best approach is the one that makes you feel supported, motivated, and healthy!

Strong glutes are important for your overall health. They are the largest muscle group in your body and play a crucial role in supporting and enabling various movements.

These seven booty exercises can help you strengthen your buns, promote good posture, improve mobility, and stabilize your hips. (Who knew butt exercises could have such a lasting impact?)

All you need is this list of exercises and the will to be consistent, and you’ll get one step closer to a better butt!

The following are 7 of the best butt exercises you can do from home. You can incorporate them into your existing workouts or do them all together for one killer, butt-kicking workout!

If you do them as an exercise program, perform 8-10 repetitions of each movement. These moves are all bodyweight except for the resistance band butt blaster—but this move can be modified without the resistance band, too.

1. Basic Squat Exercise

Photo Credit: Get Healthy U

How To Do A Basic Squat:

• Stand tall with your feet hip-distance apart. Your hips, knees, and toes should all be facing forward.
• Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Make sure that you keep your knees behind your toes and your weight in your heels. Rise back up and repeat.

2. Skaters

Photo Credit: Get Healthy U

How To Do Skaters:

• Start with your legs slightly wider than shoulder-distance apart and arms at the sides.
• Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.
• Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion—arms alternate as you switch sides like a speed skater.

3. Squat Jumps Exercise

How To Do Squat Jumps:

• 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.
• Jump straight up and swing arms overhead. Return to squat.

4. Resistance Band Butt Blaster Exercise

The resistance band butt blaster is a unique way to strengthen your glutes without having to do any squats or lunges or even put body weight on your knees. The resistance band provides a unique opportunity to find new ways to complete exercises that might otherwise be impossible.

Note: You don’t have to use a resistance band if you don’t have one; it can easily be modified as bodyweight-only.

How To Do Resistance Band Butt Blasters:

• Kneel on the floor and wrap band under the right foot, and place hands down under shoulders holding handles against the floor.
• Lift right knee off the floor slightly and push the right foot back to extend leg straight against the band, squeezing your glute.
• Release slowly, bringing the knee back into a bent position. Continue for desired reps and switch feet.

5. Glute Bridge Exercise

How To Do Glute Bridges:

• Lie on back with bent knees hip-distance apart, and feet flat on mat stacked under the knees.
• Engage the core and squeeze your glutes as you lift your hips to a bridge. Hold, squeezing tight, and return to the mat with control. Repeat for the desired number of reps.

6. Plié Squats

How To Do Plié Squats:

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

7. Cross Behind Lunges

How To Do Cross Behind Lunges:

• Begin standing with your feet hip-distance apart.
• Transfer your body weight onto your left leg and cross your right foot 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 to keep your weight in the front leg. Step back to the start position and repeat on the other side.

You don’t have to visit a plastic surgeon to get a bigger butt. Use this booty

Health issues tend to pop up more frequently as we age, and while they might not seem like a big deal at first, ignoring them can lead to bigger problems down the road.

While individual concerns can vary widely, there are some common health concerns among women over 50. As a 58-year-old fitness trainer, Chris Freytag has spent decades working with women and has narrowed down the most frequent.

Here are her top five concerns for women over 50, along with advice on how to help.

Concern #1: Bone Health and Osteoporosis

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As women age, they are at an increased risk of osteoporosis and fractures due to bone density loss.

Solution: Weight-bearing exercises, resistance training, and activities like walking and dancing can help maintain bone density. Adequate calcium and vitamin D intake are also crucial!

You can ask your healthcare provider whether calcium and/or vitamin D supplements may benefit your specific needs.

Concern #2: Weight Management and Metabolism

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Many women over 50 find it harder to maintain a healthy weight and struggle with a slowing metabolism.

Solution: Regular exercise, including both aerobic activities (like walking or swimming) and strength training, can boost metabolism and maintain muscle mass.

Moreover, eating habits play an important role in maintaining a healthy metabolism. Eating small meals more frequently throughout the day can help speed up your metabolism after 50 and keep it running at its optimal level.

It’s important to eat balanced meals that include lean proteins, complex carbohydrates, and healthy fats. Avoid processed foods high in sugar and saturated fat, as these can slow down your metabolism over time.

Concern #3: Heart Health and Cardiovascular Disease

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Heart disease risk increases with age, making cardiovascular health a significant concern.

Solution: Engage in aerobic exercises regularly to keep the heart healthy. This could include activities like jogging, cycling, or even brisk walking.

Additionally, managing stress through practices like yoga or meditation can also support heart health.

Concern #4: Joint Pain and Arthritis

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Joint pain and arthritis become more common, limiting mobility and affecting the overall quality of life.

Solution: Low-impact exercises such as swimming and water aerobics can help reduce joint stress.

Strength training to support the muscles around the joints can also alleviate pain. Maintaining a healthy weight is crucial, as it reduces the load on joints.

Decreasing inflammation is also important! Researchers have identified that many foods found in the Mediterranean diet can help combat inflammation, which is a major cause of arthritis-related joint pain. 

Staples of the Mediterranean diet include fish like salmon, tuna, and sardines; antioxidant-rich fruits and veggies like berries, spinach, and kale; and monounsaturated fat sources like almonds, avocados, and olive oil.

Concern #5: Mental Health and Cognitive Function

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Mental health issues and cognitive decline, including memory loss and dementia, are concerns for many aging women.

Solution: Regular physical activity is linked to improved mood and cognitive function. Engage in activities that challenge the brain, such as puzzles or learning new skills. Prioritize social connections and consider practices like mindfulness meditation, which can support overall mental well-being.

Remember, it’s always best for individuals to consult with healthcare providers, including fitness experts or trainers, to create personalized plans that address these concerns based on their specific health needs and goals.

As we age, staying flexible and independent becomes increasingly important. While cardio and stretching are essential, strength training often gets overlooked. But did you know the right strength training method can provide a significant boost to healthy aging?

This is where functional strength training comes into play!

Functional strength training is the key to maintaining mobility and independence. It builds muscles commonly used in everyday activities, making it easier and more enjoyable to move through your day.

Whether you’re a beginner or an experienced exerciser, there are endless variations and progressions to keep your workouts challenging and effective.

If you’re new to the concept of functional fitness, we’ve got you covered!

Here, we’ll break down everything you need to know about functional strength training, its amazing benefits, and how to incorporate it into your workout routine. (Plus, some exercises to get you started!)

What Is Functional Strength Training?

The term “functional strength training” might sound a bit daunting, but it’s actually not complicated! Simply put, it’s about getting back to the basics and focusing on movements that mimic everyday activities.

As we hit our 40s and beyond, maintaining functional strength becomes crucial for our overall health and well-being.

So, what exactly does a functional strength workout entail? Picture this: you’re lifting groceries, carrying your grandkids, or even just getting up from a chair. These are all movements that require strength and stability in various muscles throughout your body.

A functional strength workout targets those muscles, helping you build strength and endurance for real-life activities.

Types of Functional Strength Training Exercises

A typical functional strength workout might include squats, lunges, push-ups, and rows. These movements engage multiple muscle groups at once rather than isolating individual muscles like traditional weightlifting exercises.

This not only saves time but also helps improve coordination and balance, which are essential as we age. (To learn more about this concept, check out which muscle groups are the best to work out together.)

But functional strength isn’t just about lifting weights. It’s also about incorporating movements that challenge your stability and mobility, like balancing on one leg or doing core exercises on an unstable surface.

These types of exercises help improve your body’s ability to move efficiently and reduce the risk of injury in everyday activities.

Functional Strength Training Aids in Everyday Life

Functional training focuses on movements that mimic everyday activities. As we age, it’s vital to maintain strength and mobility for tasks like lifting groceries, bending down to pick something up, or even playing with grandchildren.

By training our bodies to perform these movements effectively, we enhance our ability to navigate daily life with ease.

Functional Strength Training Helps Prevent Injuries

Functional strength training targets multiple muscle groups simultaneously, improving overall strength, stability, and coordination.

This comprehensive approach helps reduce the risk of injuries, particularly common ones that occur during daily activities or as a result of age-related declines in muscle mass and flexibility.

Functional Strength Training Boosts Balance and Mobility

Many functional exercises involve movements that challenge balance and proprioception, which is our body’s awareness of its position in space.

By incorporating balance exercises into our workouts, we can improve our balance and reduce the risk of falls—a common concern for older adults.

How to Incorporate Functional Strength Training Into Your Workouts

It’s easy to add some of these exercises to your workouts. Even spending just 10 to 15 minutes on some sort of functional training makes a huge impact!

Here are some common functional exercises to include in your workouts:

• Push-Ups (push motion) 
• Mid Back Rows (pull motion) 
• Walking Lunges (everyday leg strength) 
• Jumping, Lunging, or Stepping onto an Elevated Surface (use a step platform) 
• Bodyweight Squats (getting out of a chair) 
• Russian Twists (core rotation) 
• Single Leg Deadlifts (movements done while balancing on one leg)

The benefits of a strong core extend way beyond toned abs—it can improve your daily life, too! Whether you bend, lift, twist, or stand, your core is essential for maintaining balance and stability. (Not to mention, it can also alleviate lower back pain.)

By adding these 15 lower ab exercises to your overall core exercise routine (while maintaining a healthy diet), you’ll see improved stability, less back pain, and more defined lower abs.

Each of these lower ab exercises can help tone and strengthen your core, reduce lower back pain, and keep you feeling fit, strong, and energized. Be sure to take your time and maintain good form (these are not about speed!), and remember to breathe.

The following are the 15 best lower abs exercises to incorporate into your workout routine.

1. Plank

The plank is a staple of most ab workouts because it recruits the entire core. (Try this 8-minute plank challenge if you’re up for it!)

How to perform a plank:

• Begin kneeling on all fours with your hands directly under your shoulders and toes on the mat.
• Tighten your abdominals and raise your body up off the floor, lengthening your legs behind you. Hold your entire body tight, and remember to breathe.

2. Bird Dog

Bird dogs strengthen the lower back and abdominals while promoting stability and balance.

How to perform a bird dog:

• Kneel on the mat on all fours. Reach one arm long, draw in the abdominals, and extend the opposite leg long behind you.
• Repeat on the other side.

3. Forearm Side Plank

The forearm side plank move targets your core and strengthens your shoulders and upper back.

How to perform a forearm side plank:

• Being lying on the floor with your forearm on the mat and your shoulder stacked over your elbow. Legs are long, with your feet stacked on top of each other.
• Lift your body into a side plank position, keeping your lower knee on the floor and your abdominals engaged. Try not to let your hips rise or drop.
• Repeat on the other side.

4. Bend-Extend Ab Tuck

Bend-extend ab tucks are great for working your lower abdominal area and protecting your lower back.

How to perform a bend-extend ab tuck:

• Start seated on the mat with arms behind you, hands on the mat, and fingers facing your backside. Sit back on your hands and lift up your feet off the mat, keeping the knees bent.
• Keep abs tight, press your legs out long, and your lower back down slightly (you should feel your lower abdominals working). Push yourself back up and pull your knees in to return to the start position.

5. Bicycle Crunch

Performing bicycle crunches helps build coordination and a strong core.

How to perform a bicycle crunch:

• Start lying on your back with your feet off the floor and legs in a tabletop position. Hands are behind your head, and your head, neck, and shoulders are flexed off the mat.
• Bring one knee in and to the opposite elbow, reaching towards it. Repeat on the other side in a crisscross motion working the obliques.

6. Toe Reach

Performing toe reaches will focus on core engagement and target your transverse abdominis.

How to perform toe reaches:

• Start on your back with your legs long-reaching towards the ceiling.
• Bring your head, neck, and shoulders off the mat and reach your arms up towards your feet. Return to the tips of the shoulders and repeat.

7. V-Up

V-ups are one of the best lower ab workouts for women!

How to perform v-ups:

• Lie flat on the floor and extend your arms behind your head. Keep your feet together and your toes pointed.
• Keep your legs straight and lift them up as you raise your upper body off the floor. Keep your core tight as you reach for your toes with your hands. Slowly lower yourself back down to the starting position.

8. Bridge

The bridge move stretches the chest, neck, spine, and hips while strengthening the glutes, core, and lower back. It also promotes good posture!

How to perform a bridge: 

• Begin lying on your back with your knees bent and feet flat on the floor close to the glutes.
• Place your arms flat on the floor next to you, tucking your shoulders under your back. Align your knees with your hip bones.
• Press your palms down as you lift your hips high and squeeze the glutes and abdominals. Keep your neck relaxed on the mat.
• Continue to breathe and hold for 30 seconds.

9. Full-Body Roll-Up

Performing full-body roll-ups challenge your core and give you a great stretch for your back. 

How to perform a full-body roll-up:

• Start lying on the mat with your arms extended overhead, legs long, and feet flexed.
• Inhale as you lift your arms up and begin curling your chin and chest forward. Exhale as you roll the entire torso up and over your legs, keeping your abs engaged while reaching for your toes.
• Inhale as you begin rolling your spine back down one vertebra at a time, and exhale as the upper portion of the back lowers and your arms reach pack overhead.  Repeat moving slowly and using the abdominals to lift and lower. 

10. Dead Bug

Dead bugs are low-impact and promote coordination, posture, and core strength while working the lower abs.

How to perform a dead bug: 

• Start on your back with your arms extended toward the ceiling and your legs bent at 90 degrees, stacked over your hips, in a tabletop position.
• Slowly extend your left leg out straight while dropping your right arm overhead. Keep both a few inches from the ground while squeezing your glutes and keeping your core engaged. Be sure to keep your lower back pressed to the floor. 
• Repeat on the opposite side, extending your right leg and your left arm. (That’s one rep.)

11. Leg Drops

The leg drop move focuses on strengthening the lower abs and back. Keep your movements slow to really work the core!

How to perform leg drops:

• Start lying on your back with both legs long towards the ceiling.
• Keep your abs tight as you lower one leg until it’s a few inches off the floor, then switch legs.
• Tip: never go so low with your legs that your back pops off the mat.

12. Flutter Kicks

You’ll definitely feel these flutter kicks in your lower abs!

How to perform flutter kicks: 

• Start lying on your back, legs extended at a 45-degree angle, with your arms down at your sides and your legs off the ground.
• Slightly lift your head, shoulders, and neck off the ground.
• Start kicking (or fluttering) your legs up and down, alternating as you go. Your flutters should be at a pace you can maintain while still keeping your core still.
• Try to flutter for at least 30 seconds, or as long as you can!

13. Hollow Body Hold

The hollow body hold can certainly be challenging, but your core will thank you for it!

How to perform a hollow body hold: 

• Start lying on your back with your arms extended overhead and your legs straight, resting on the floor.
• At the same time, with control, lift your arms, head, shoulder blades, and legs off the floor.
• Hold for 20 to 30 seconds (or as long as you can), then return to the starting position. 

14. Bear Crawl Hold

The bear crawl hold is another challenging move, but it’s perfect for activating your core, shoulders, quads, back, and hips.

How to perform a bear crawl hold: 

• Start on all fours and lift your knees so that they’re at a 90-degree angle and hovering an inch off the ground. Only your palms and toes should be touching the floor.
• Keep your back flat, core engaged, legs hip-width apart, and arms shoulder-width apart. 
• Hold this position for 20 to 30 seconds, or as long as you can!

15. Mountain Climbers

Think of mountain climbers as a more advanced version of the plank that works nearly every muscle group in the body!

How to perform mountain climbers: 

• Start in a plank position with arms and legs long. Keep your abs pulled in and your body straight. 
• Pull your right knee into your chest.  As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn’t sag or come out of its plank position.
• Quickly switch and pull the left knee in. At the same time you push your right leg back, pull your left knee into the chest using the same form.
• Continue to switch knees. Pull the knees in right, left, right, left—always switching simultaneously so that you are using a “running” motion.

If you struggle with knee pain, exercising may seem impossible—but with the right workout, it’s not!

This workout falls under the category of high-intensity interval training (HIIT), but don’t let that alarm you. High intensity does not have to mean jumping. You can still do a high-intensity workout while performing low-impact exercises that don’t aggravate your knees!

Even though this low-impact HIIT workout doesn’t include any deep squats, lunges, or jumping, it will still help you reap the benefits that high-intensity interval training provides, such as:

• A higher rate of fat burn both during and after the workout
• Building your cardiovascular endurance
• Raising your metabolic rate
• Working smarter, not longer

This workout was designed using moves that protect bad knees. Some of these include holding dumbbells to give you that extra push of high intensity. Because it is low-impact, you could do a workout like this daily. 

Workout Instructions:

• Perform each move as hard as you can for 30 seconds, rest for 15 seconds, and repeat.
• Continue this pattern for all eight exercises, doing them each twice.
• For an extra challenge, rest for a few minutes and repeat all of the exercises again!

1. Front Kicks

Doing front kicks improves leg strength and flexibility while providing a cardiovascular workout.

How To Perform Front Kicks:

• Stand with feet hip-width apart and arms bent and held in front of you.
• Lift right leg up, bending knee slightly, and kick right foot forward. Keep ankle flexed and push through your heel.
• Place the right foot down and switch to the left.
• Continue to repeat kicking with intensity and speed.

Go for 30 seconds. Transition to next exercise in 15 seconds.

2. Renegade Rows

Performing renegade rows strengthens your upper body and core, enhancing muscle tone and stability.

How To Perform Push-Up Renegade Rows:

• Begin in a full plank with dumbbells in hands, arms extended, and on toes. (Drop to your knees if you aren’t comfortable doing a full plank). Engage your abdominals by drawing the belly inward towards your spine.
• Lower your body in a straight line toward the ground to a low plank without sagging your back, then push back up to plank.
• Pull right dumbbell up toward right hip bone, keeping weight close to your side. Slowly return it to the floor. Repeat the push-up and pull the left dumbbell to the left hip bone. Continue the push-up row alternating sides.

Go for 30 seconds. Transition to next exercise in 15 seconds.

3. Lateral Shuffle

The lateral shuffle boosts cardiovascular endurance and agility, targeting the lower body and core.

How To Perform a Lateral Shuffle:

• Start standing with feet hip distance apart, slightly bend knees and sink your weight back into your heels so you don’t feel it in your knees.
• Bring both hands in front of the chest in guard position.
• Start with right foot moving right and left foot following. Shuffle right for four right-left steps, then move left for four left-right steps. Continue shuffling right/left for the desired amount of time.

Go for 30 seconds. Transition to next exercise in 15 seconds.

4. Sit-Up Press

The sit-up press engages your core and upper body muscles, promoting strength and coordination.

How To Perform a Sit-Up Press:

• Start on back with bent knees and feet on the mat. Elbows are bent and dumbbells are resting above the chest.
• Bring the head, neck, and shoulders off the mat sitting up, and extend the arms out long pressing the dumbbell forward. Return back to the mat with control.

Go for 30 seconds. Transition to next exercise in 15 seconds.

5. Punching

Doing this punching exercise increases cardiovascular fitness and upper body strength while improving hand-eye coordination.

How To Do Punching:

• Stand with feet slightly wider than shoulder-distance apart and bend knees slightly. Tighten the core to keep your center still.
• Punch out one arm at a time at a steady, intense pace.

Go for 30 seconds. Transition to next exercise in 15 seconds.

6. Army Crawl

The army crawl strengthens the core, shoulders, and upper body, improving overall muscular endurance.

Note: For a modified version, try this modified army crawl plank.

How To Perform An Army Crawl:

• Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
• Bend your left arm so that it is now in forearm plank position.
• Then bend your right arm so you are in a full forearm plank position.
• Lift your left hand and place it on the mat directly below your shoulder as you push through your palm to lift yourself.
• As you reach the top, place your right palm on the floor under your right shoulder and push back into a full plank. Repeat, leading with the right arm.

Go “forearm forearm hand hand” for 30 seconds, moving at an intense pace. Transition to next exercise in 15 seconds.

7. Knee Thrust

Performing knee thrusts activates the core and lower body muscles, boosting cardiovascular fitness and agility.

How To Perform Knee Thrusts:

• Start standing with feet wider than shoulder distance apart and turn both feet in one direction allowing the hips to follow like you’re in a shallow lunge.
• The front knee is a 90-degree angle and the back heel lifted. Arms are in guard position in front of the chest.
• Drive the back knee up to hip height towards the hands, and hands in towards the thigh. Return the foot to floor and repeat.

Go for 30 seconds.

If you’re looking for an extra challenge, rest for one minute, and then complete the entire low-impact HIIT workout for bad knees again!

More Low-Impact Workouts That Deliver Big Results:

• 5 Exercise Modifications For Bad Knees and A Low-Impact Workout Plan
• A Low-Impact, High-Results Workout To Do At Home
• The Best Low-Intensity Workouts
• 30-Minute Pool Workout

Starting a fitness routine can be both exciting and overwhelming, especially when you’re not sure where to start! Incorporating upper body exercises is a fantastic way to build strength and boost overall health, no matter your age.

Here, we’ve rounded up 7 beginner-friendly upper body exercises that are perfect for every age and fitness level. Get ready to work your shoulders, biceps, triceps, and more!

Upper Body Workout Tips

To get the most out of your upper body workout, it’s helpful to keep the following tips in mind: 

• Always warm up and cool down: Start each workout with a brief warm-up, and end with a cool-down for at least five to ten minutes.
• Maintain good posture: Proper form during each exercise delivers the best results while helping you avoid injury. (It’s not about speed!)
• Remember to breathe: Exhale whenever you lift, push, or pull, and inhale as you release.
• Give your muscles a break: Exercise causes tiny tears in the muscles, which need time to heal. (Your muscles grow stronger as they do!) A good rule of thumb is to allow yourself 24 to 72 hours to recover after a workout, depending on its intensity.
• Try to Challenge Yourself: Start with lighter weights if you are just starting out. As your workouts start to feel easier, try using heavier weights to give yourself (and your muscles) more of a challenge.

Workout Instructions: Go through each of the following exercises and aim to perform 10-12 repetitions per move. Make sure your weights are heavy enough that you struggle to finish your last couple of reps. The key to building strength is lifting weights that challenge you! (If it’s too easy, try heavier weights.) Once you complete all seven exercises, take at least five minutes to stretch and cool down.

Let’s get started!

1. Press-Back

Work your upper back and triceps:

• Start with your feet hip-width apart. Engage your abdominals and sit back into a slight squat. Dumbbells start at the sides of the knees.
• Keeping your core engaged, press the dumbbells past your hips and return with control. Avoid swinging the arms or bending the elbows. Try to finish 12 reps.

2. Chest Fly 

Work your triceps, chest, and shoulders:

• Lie on your back with your knees bent and feet on the floor. Hold dumbbells straight up over your chest.
• With a slight bend in the elbow, slowly open your arms wide out to the side. Squeeze your chest as you bring the weights back together at the top. Repeat for 10-12 repetitions.

3. Arnold Press 

Strengthen your shoulders, arms, and chest:

• Stand with feet hip-width apart, holding dumbbells at shoulder height. Keep your arms tight to the body and palms facing in.
• Rotate your wrists out, extend your arms overhead, and return to the starting position with control. Try 10-12 reps.

4. Yogi Squat with Concentration Curls

Work your hips, glutes, quads, and biceps:

• Stand with your feet heels in/toes out and slightly wider than your hips. Bend your knees and lower your seat toward the floor. Keep going until your hips are lower than your knees, and keep your spine as vertical as possible.
• Relax your shoulders and keep your feet flat on the floor. (If your heels come off the floor, you likely have tight calves.)
• Anchor your elbows to the inside of your thigh and curl towards your chest, working your biceps. Control as you lower back down. Try to complete 10-12 repetitions.

5. Single Arm Row

Strengthen your shoulders and upper back:

• Stand in a split stance with your right foot forward and the dumbbell in your left hand. Slightly hinge over from your hip flexors, keeping your abdominals engaged to protect your lower back.
• Pull the elbow straight back past your hip (keep arms close to the body—don’t let your elbow wing out.) Engage and squeeze your back muscles, then lower the dumbbell back to start position with control. Perform 12 reps, then repeat with the dumbbells in your right hand.

6. Shoulder T 

Work your triceps, shoulders, and upper back:

• Start with your feet together and dumbbells at your sides with palms facing in.
• Engage your abs and lift dumbbells in front of your body to shoulder height. Open arms out to sides, rotating dumbbells parallel to the floor.
• Slowly lower the dumbbells down to your sides, then return them to the front of your body. Repeat 10-12 times.

7. Chaturanga Push-Up On Knees 

Works your arms, chest, shoulders, and abs:

• Begin in a kneeling plank position, arms directly below shoulders, and body in a straight line back to knees.
• Lower your chest 2 inches from the floor, keeping your elbows close to your side. Exhale and slowly push back to the starting position. Repeat 10-12 reps.

Now it’s time to stretch! Well done!

If you were exercising in the 1990s, you might have considered a step platform a tool for step aerobics. Remember all the repeater knees, v-steps, and straddle steps?

Flash forward 30 years, and the step platform is still an effective and versatile piece of equipment used for a variety of workouts! Check out the benefits to see if you’re missing out on this useful tool.

With decades of experience training women, fitness guru Chris Freytag breaks down the top seven reasons you’ll love adding a step platform to your workouts!

1. It’s a Versatile Training Tool

Step platforms came on the aerobics scene in the late 1980s. While they’re still used for step aerobics, they’ve evolved into a far more versatile training tool that can be used to build muscle strength and deepen stretches.

2. You Can Adjust Your Workout Intensity

By adding risers, you can create different heights to make strength exercises easier or harder. Can’t do a full pushup yet? Elevate your hands on the step platform.

Want to intensify a plyometric exercise like the jump squat? Jump onto the exercise step!

3. It Doubles as an Exercise Bench

The platform doubles as a strength training bench for upper body moves like chest presses and core exercises like bicycle twists. It also works for lower body moves like reverse lunges and even stretches like the seated toe touch.

You can easily create total-body workouts right in your living room.

4. It Can Help You Lose Weight

Step platforms are a great way to burn calories. Stepping up and down gets your heart pumping—think of how you feel after climbing a flight of stairs! Adding a high-intensity step aerobic workout to your schedule can help with weight loss when combined with a healthy diet.

5. It’s a Safe Choice for Older Adults

A step platform can be used to create low-impact workouts, which is ideal for older adults. It helps build balance and coordination while strengthening your bones.

6. It’s Convenient and Easy to Use

Exercise steps are a great piece of home gym equipment because they’re lightweight and easy to move. Simply set them aside to save space when you’re done using them.

Plus, it’s easy to adjust the height of the step by adding or removing risers. 

7. It Creates a Fun Workout

Last but not least, step platforms provide the perfect way to change up your workouts. To keep things fresh, try a few of the best step exercises linked below. More possibilities equals more fun!

Check out Chris’s 33 Favorite Step Exercises for At-Home Workouts to get started!

Low-impact exercise, which keeps at least one foot on the ground and avoids jumping, can still deliver a high-intensity experience without adding stress on joints and bones. Walking workouts, step aerobics, cardio-dance, and even no-impact activities like swimming and spin class are all excellent choices.

Here, we’ve crafted a fantastic low-impact workout that you can easily do at home. It’s quick, easy, and perfect for all fitness levels. Grab a light set of dumbbells, and let’s get started! (No dumbbells? Use water bottles, cans of food, or any other safe, weighted objects.)

Workout Instructions:

• Complete each exercise for one minute straight. 
• Take minimal rest in between each one.
• Remember to breathe and stretch at the end!

1. Punching

The punching move is a low-impact exercise that enhances cardiovascular fitness and upper body strength while maintaining minimal joint stress, making it ideal for an effective workout without high-impact movements.

How to Perform Punching:

• Stand with feet slightly wider than shoulder distance apart and bend your knees slightly. Tighten the core to keep your center still.
• Punch out one arm at a time at a steady pace.

2. Kick-Through Lunges

Performing kick-through lunges will engage multiple muscle groups and improve balance and flexibility with low impact on the joints, providing a comprehensive workout that strengthens the lower body and core while minimizing strain.

How to Perform Kick-Through Lunges:

• Stand tall with your feet hip-distance apart. With the right foot, take a large step backward and lower your body toward the floor. At the bottom of the lunge, both legs should be bent at a 90-degree angle.
• Straighten your left leg and kick your right foot forward to hip height or higher if possible. Repeat for the desired number of reps, then switch legs.

3. Army Crawl Planks

The army crawl plank exercise challenges your core stability and strength with minimal impact on your joints, effectively engaging your abdominal muscles and improving overall body control.

How to Perform Army Crawl Planks:

• Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
• Bend your left arm so that it is now in the forearm plank position.
• Then bend your right arm so you are in a full forearm plank position.
• Lift your left hand and place it on the mat directly below your shoulder as you push through your palm to lift yourself.

4. Squat Thruster

The squat thruster move combines squats with an overhead press to boost lower body strength and cardiovascular endurance, offering a low-impact alternative that maximizes calorie burn and muscle engagement.

How to Perform Squat Thrusters:

• 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.
• Using the lower body, thrust up to standing and press the dumbbells overhead, extending the arms long. Then, lower back to the starting position.

5. Front Kicks

Performing front kicks targets the lower body muscles, including the glutes and quadriceps, with low impact on the joints. This enhances strength and flexibility while providing a dynamic, low-impact cardio option.

How to Perform Front Kicks:

• Stand with feet hip-width apart and arms bent and held in front of you.
• Lift the right leg up, bend the knee slightly, and kick the right foot forward. Keep your ankle flexed and push through your heel.
• Place the right foot down and switch to the left.
• Continue to repeat for the desired amount of time or number of repetitions.

6. Squat Curl With Alternating Knee Lifts

This exercise blends squats, bicep curls, and knee lifts, delivering a full-body workout with minimal joint strain, promoting muscle toning and coordination.

How to Perform Squat Curl With Alternating Knee Lifts:

• Start in a squat position, weight back on heels and arms long next to the side holding dumbbells.
• Squeeze your glutes to press up and lift your right knee as you curl the weights to your shoulders.
• Slowly lower the weights back down and return to a squat position.  Repeat with left knee.

7. Uppercuts

Uppercuts are a low-impact exercise that enhances upper body strength and coordination while keeping joints protected, making it an effective way to build arm and shoulder muscles.

How to Perform Uppercuts:

• Stand with feet shoulder-width apart and knees slightly bent.
• Make two fists and hold arms next to the side with elbows bent.
• Punch the right fist in upward motions, stopping firmly at chin level.
• Switch to left fist.
• Continue to switch right and left until you are at a fast, rhythmic pace, always stopping at chin level as if you are punching a target.

8. Sit-Up Press

The sit-up press move combines traditional sit-ups with an overhead press. It is a low-impact approach that targets the core and upper body and improves core strength and shoulder stability.

How to Perform a Sit-Up Press:

• Start on the back with bent knees and feet on the mat. Bend your elbows, and rest the dumbbells above your chest.
• Sitting up, bring the head, neck, and shoulders off the mat, extend the arms out long, and press the dumbbell forward. Return back to the mat with control.

As we get older, staying active becomes essential for staying healthy and independent. There are plenty of exercises to choose from, but walking stands out as one of the best for aging adults! It’s simple, low-impact, accessible, and offers plenty of health benefits. 

Here, we’ll look at 10 compelling reasons why walking is the ultimate exercise for staying active and healthy into your 50s, 60s, and beyond.

1. It’s Low-Impact

Walking is a great way to exercise without putting too much pressure on your joints. Unlike running or jumping, walking uses smooth, controlled movements that are gentle on your joints, which reduces the risk of injury.

You can easily adjust your pace to your comfort level, making it the perfect option for all fitness levels.

2. It Boosts Heart Health

As a cardio exercise, walking strengthens the heart and improves its efficiency. Regular walking increases lung capacity and enhances the body’s ability to utilize oxygen, leading to better cardiovascular health.

Even better? Regular walking can help lower bad cholesterol levels while increasing good cholesterol, which can significantly reduce the risk of heart disease.  

3. It Helps Maintain Bone and Muscle Strength 

Walking is a weight-bearing exercise that helps build muscle and keep bones strong. It also improves balance and coordination, reducing the risk of falls and bone fractures.  

Weight-bearing exercise, in particular, helps slow bone loss and decreases the risk of osteoporosis. 

4. It Lowers Your Diabetes Risk

Walking helps to regulate blood sugar levels by improving insulin sensitivity, which can reduce the risk of developing type 2 diabetes.

For those already managing diabetes, walking can be a powerful tool in maintaining blood sugar control, among other tactics like eating foods that help lower blood sugar naturally.

5. It’s a Mood Booster

Physical activity like walking helps boost mood by stimulating the production of serotonin and dopamine, neurotransmitters associated with happiness and well-being.

Walking can lift your spirits and foster a positive outlook on life. Whether you walk with friends, listen to a podcast, or put on an uplifting playlist, your mood is guaranteed to change!

6. It Helps Maintain a Healthy Weight 

Walking is an effective way to manage weight because it burns calories and helps boost your metabolism. To maximize weight loss, try power walking! Depending on the speed, a power walk can burn anywhere from 200 to 400 calories per hour or more. If you add a weighted vest for walking, you can burn even more.

Consistent daily walking, combined with a balanced diet, can prevent obesity and promote weight loss. These walking workouts for weight loss are a great place to start!

7. It Helps You Feel Energized

Contrary to what one might think, physical activity like walking actually boosts energy levels because it improves blood circulation and oxygen supply to muscles and organs.

This leaves you feeling more energized and less fatigued!

8. It Promotes a Healthy Blood Pressure

Walking is an excellent way to manage blood pressure. It helps to lower systolic and diastolic blood pressure, keeping it within a healthy range.

This reduces the strain on the heart and lowers the risk of hypertension-related complications.

9. It Helps You Sleep Better

Regular physical activity, such as walking, can improve sleep patterns. It helps to regulate the circadian rhythm, making it easier to fall asleep and enjoy a restful night.

Better sleep quality translates to improved overall health. If sleep is something you struggle with, check out my tips for getting better sleep at night.

Cardio exercise is a fantastic way to lose weight while improving overall health. While strength training is important to boost your metabolism, cardio workouts are also necessary for weight loss.

People often think of running as the best form of cardio—but the good news? There are plenty of other options that torch calories while taking it easy on your joints. 

Here, we’ll take a look at the 9 best cardio workouts that will burn the most calories and kickstart your weight loss journey.

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

Photo Credit: Shutterstock

Perhaps the most straightforward and accessible exercise, walking is not only a great way to burn calories but also a low-impact workout that most people can stick with.

However, a leisurely evening stroll won’t make the cardio cut. To burn fat, you need a brisk, moderately fast pace. 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, hit the treadmill at the gym, or even use a walking pad.

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]

Photo Credit: Shutterstock

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, proper form is essential to maximize the benefits and prevent injuries. Keep your back straight, engage your core muscles, and step up one step at a time.

Avoid using the railing for support, and try pushing off with your toes to engage your calf muscles. As you progress, you can increase your speed and 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]

Photo Credit: Shutterstock

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 also helps build bone density, strengthens your legs, strengthens your heart, 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 burning calories not just during the workout but even after, thanks to the “afterburn effect.” HIIT workouts also train and condition 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 require you to push hard for a work session (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 improves heart health, strengthens 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. This low-impact cardio exercise can be done indoors or outdoors and is 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 and 300 calories per 30-minute session of cycling exercise.

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

Photo Credit: Shutterstock

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.

Rowing typically burns between 250 to 300 calories in a 30-minute session. 

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

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)

Dance workouts are effective workouts, but they 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.

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

Photo Credit: Shutterstock

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 your thing, you can try this 30-minute pool workout, which includes simple but effective exercises for any age.

Dealing with sciatica pain can be a daily struggle, affecting your ability to move comfortably and perform everyday tasks. Incorporating low-impact workouts into your routine can provide significant relief!

Here, we’ll explore a range of gentle yet effective exercises designed to alleviate sciatica pain and improve mobility, plus the top exercises to avoid.

Note: It’s best to consult your doctor before starting an exercise routine or if you experience worsening pain.

Swimming/Pool Exercises

Water therapy is a fantastic option for sciatica patients! It reduces the weight-bearing load that can cause more pain, which means less discomfort while exercising.

Pool exercises are also a great way to work on your core and provide you with some immediate relief from sciatica pain.

Research has shown that water therapy can help to strengthen and lengthen the muscles in your back while reducing pain.

Workout to try: Pool Exercises For Seniors (30 Minute Pool Workout)

Yoga

Yoga naturally helps strengthen and lengthen your spine, stretch your muscles, and fix your back’s alignment. Adding consistent preventative stretching targeted towards sciatic pain can be a game changer for your pain management and general wellness.

Workouts to try: 

• Fast Sciatica Relief in 8 Minutes (2024 Guide)
• 12 Best Yoga Poses to Reduce Back Pain

Walking

Regular exercise, such as walking, can help strengthen your core muscles, reduce inflammation, and improve flexibility, supporting your spine and reducing stress on your lower back. While walking is a great, low-impact option for sciatica relief, certain aspects should be avoided, such as walking uphill or on uneven surfaces. Keep your strides short and pace steady, and take breaks when needed. Start slow and work up to a quicker pace when you’re ready!

Workouts to try: 

• Walking Workouts for Weight Loss
• Power Walking for Beginners

You can also try a walking pad for indoor walks.

Low-Impact Strength Training Moves

If you struggle with sciatica symptoms, high-impact exercises that include running, jumping, twisting, or bending should be avoided.

Instead, try low-impact options that work your core without putting extra strain on the sciatic nerve.

Moves to try: 

• Bridge
• Pelvic Tilt
• Modified Plank

Movements and Exercises to Avoid with Sciatica

While exercise is a great way to relieve sciatica pain, there are certain movements, activities, and exercises to avoid:

• Avoid jarring motions and sudden changes in direction, especially those that force your back to bend or twist quickly and repetitively.  
• As a general rule, high-impact exercise should be avoided until symptoms start to resolve. Running, jumping, high-impact aerobics, and burpees should all be avoided.
• Many individuals need to avoid golf and tennis due to the amount of low back bending and twisting required.
• Avoid sitting and/or standing in the same position for a long period of time. Sitting still for a long time can cause sciatica pain to flare up.
• In general, avoid lifting anything heavy while twisting or bending your back, including exercises like weighted deadlifts.

While sciatica symptoms look different for everyone, it’s important to understand the root cause of what can aggravate your specific pain. This will help you avoid making it worse and keep you on the path to healing!

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

Credit: Get Healthy U

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

2. Cross-Body Leg Lifts

Credit: Get Healthy U

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

Credit: Get Healthy U

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

Credit: Get Healthy U

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

Credit: Get Healthy U

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

Credit: Get Healthy U

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

Credit: Get Healthy U

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

Credit: Get Healthy U

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

Credit: Get Healthy U

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

Credit: Get Healthy U

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.

Along with a healthy diet and exercise, our love handle workout can help tone your obliques and slim your waist!

But before we dive into the exercises, it’s important to note that you can’t spot-reduce body fat. To lose love handles, you need to reduce your overall body fat percentage.

Some of the best ways to do this include:

• Maintaining a balanced diet and cutting down on calories. Focus on a nutritious diet with plenty of fruits, vegetables, lean proteins, and whole grains while cutting back on processed foods, sugary drinks, and high-fat foods.
• Including healthy fats in your diet. Foods like avocados, nuts, and olive oil can help control hunger and support weight loss.
• Staying hydrated. Drink plenty of water, which can help control your appetite and support metabolism.
• Easing stress. A lot of stress can lead to increased cortisol levels that contribute to weight gain.
• Exercising regularly. It’s important to incorporate both cardiovascular (aerobic) and strength-training exercises into your routine! Cardio workouts like running, cycling, and swimming can help burn calories and reduce overall body fat. HIIT workouts can be effective for burning calories and reducing body fat (including love handles).

Ready to get started? In addition to healthy lifestyle choices, the following five exercises can help slim your waist and get rid of love handles.

Workout instructions:

• Go through each of the five exercises as instructed.
• Rest for 1 minute, and then repeat the list two more times. (A total of 3 rounds!)
• Do this workout 3 times per week for the best results.
• Note: If you don’t have a dumbbell, a water bottle or other weighted item will work.

1. Full-Body Roll-Up (12 Reps)

Photo Credit: Get Healthy U

How to do a full-body roll-up:

• Start lying on the mat with your arms extended overhead, legs long, and feet flexed.
• Inhale as you lift arms up and begin curling your chin and chest forward. Exhale as you roll the entire torso up and over your legs, keeping abs engaged while you reach for your toes.
• Inhale as you begin rolling your spine back down one vertebra at a time, and exhale as the upper portion of the back lowers and arms reach overhead.  
• Repeat moving slowly, using the abdominals to lift and lower (not momentum).
• Complete 12 reps.

2. Russian Twist Exercise (12 Full Rotations)

How to do Russian twists:

• Start seated with knees bent and feet flat on the floor, holding both hands in front of your chest (a dumbbell is optional).
• Keeping the spine long and the abdominals tight, lean back slightly and lift the feet a few inches off the floor. (To modify, keep the feet on the floor.)
• Slowly twist the torso to the left and bring the hands beside the left hip. Return to center, slowly twist to the right, and bring the hands beside the right hip to complete one rotation.
• Do 12 rotations (24 twists total).

3. Side Plank Lift/Lower (12 Reps Per Side)

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 towards the mat and lift back up using your obliques and core muscles.
• Perform 12 times on the right side and 12 times on the left side.

4. Mountain Climbers Exercise (30 Seconds)

How to do mountain climbers:

• Start in a plank position with arms and legs long. Keep your abs pulled in and your body straight. Squeeze your glutes and pull your shoulders away from your ears
• Pull your right knee into your chest.  As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn’t sag or come out of its plank position.
• Quickly switch and pull the left knee in. At the same time you push your right leg back, pull your left knee into the chest using the same form.
• Continue to switch knees. Pull the knees in right, left, right, left—always switching simultaneously so that you are using a “running” motion
• Repeat for 30 seconds.

5. Oblique Crunch Exercise (12 Reps Per Side)

How to do an oblique crunch:

• Start lying on your side in one long line on your forearm, with your shoulder stacked over your elbow.
• Swing your legs forward and lean back on your glutes slightly (like you’re sitting on the back pocket of your blue jeans) and lift your legs off the mat diagonally with your arm extended.
• Contract your core as you reach your toes up to your hand. Then lower your legs and lift your arm to return to start.
• Do 12 reps on each side.

Now, go back and complete the list two more times! (And remember to stretch when you’re done.)

Ready for toned, lean legs? This quick and effective leg workout combines cardio exercises to burn fat and strengthening exercises to strengthen your legs. 

No equipment is required, and you can do it anywhere—your living room, the bedroom, outdoors, in a hotel room while traveling, or wherever works best for you!

Workout Instructions:

• This workout is divided into two portions: Exercises 1-5 are cardio, and exercises 6-10 are strength training.
• Go through the cardio exercises for 1 minute each.
• Do 15 reps of the strength training exercises on each side. (Or 15 reps total if you’re not doing each side.)

Try to do this workout at least 2 -3 times per week for the best results!

1. Jumping Jacks (1 minute)

• Start standing up with your legs together, a slight bend in your knees, and hands resting on your thighs.
• Keeping the knees bent, open the arms and jump your legs out to the sides. Arms come above the head, and legs are wider than the shoulders.
• Close your arms and legs back to your sides, returning to your start.
• Repeat for 1 minute.

2. Split Jumps (1 minute)

How to do split jumps:

• Stand tall with your feet hip-distance apart. Hands are in front of the chest hand on fist.
• Take a large step forward with one foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.
• Lower the back knee slightly and jump to switch the feet.  While in the air, the front foot comes back, and the back foot comes to the front.  Land in a bent knee lunge.
• Repeat for 1 minute.

3. Squat Jumps (1 minute)

How to do squat jumps:

• 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 your toes. Arms are in front of the chest for balance.
• Jump straight up and swing your arms overhead. Return to squat.
• Repeat for 1 minute.

4. Butt Kicks (1 minute)

How to do butt kicks:

• Stand up straight with your legs slightly wider than your hips. Bring one heel off the floor toward your glutes while the opposite-side hand comes up towards your shoulder like you’re running.
• Repeat this movement on the other side.
• Alternate sides at a brisk pace. (Similar to running in place.)
• Repeat for 1 minute.

5. Jump Rope (1 minute)

How to do jump ropes:

• Start with feet hip distance apart, and arms stretched to the sides like your holding a jump rope with your hands.
• Circle your hands like you’re swinging a jump rope and hop over it from side to side, jump roping in place.

6. Plié Leg Lift (15 reps on each side)

How to do plié leg lifts:

• Stand with feet slightly wider than shoulder-distance apart, and toes turned out.
• Bend your knees and lower your torso into a plié while keeping your back straight.
• Squeeze your glutes and inner thighs and come to standing while lifting one leg out to the side.
• Return to your plié and repeat on the other side.
• Perform 15 reps on each side.

7. Releve Plié (15 reps)

How to do releve pliés:

• Stand with feet slightly wider than shoulder-distance apart, toes turned out, and lift your heels into releve.
• Bend at the knees, lowering your torso, while keeping your back straight and abs tight. Squeeze glutes and straighten legs to return to starting position.
• Perform 15 reps.

8. Leg Lifts (15 reps on each side)

How to do leg lifts:

• Start on all fours with one leg extended long on the mat.
• Lift the extended leg up towards the ceiling, engaging the hamstrings and glutes, then lower to the floor.
• Perform 15 reps on each side.

9. Fire Hydrant (15 reps on each side)

How to do fire hydrants:

• Begin on all fours.
• Using the outer thigh muscles and glutes, lift one knee out and up, keeping your knee bent at a 90-degree angle. (Like a dog next to a fire hydrant!) Lower your leg and repeat.
• Perform 15 reps on each side.

10. Single-Leg Bridge (15 reps on each side)

How to do a single-leg bridge:

• Lie on your back with bent knees hip-distance apart, and feet flat on a mat stacked under the knees. Extend one leg long towards the ceiling.
• Squeeze glutes and lift hips off the mat into a bridge. Repeat lifting and lowering.
• Perform 15 reps on each side.

If you’ve never heard of Tabata workouts before, they’re about to become your new best friend for burning fat, toning your muscles, and getting an effective workout checked off your list in less time!

Tabata workouts provide a full-body workout, burning serious calories in only a few minutes. 

Here, we’ll cover what a Tabata workout is and five key Tabata exercises you can do anywhere, anytime. 

What is a Tabata Workout?

Tabata is a form of high-intensity interval training (HIIT). HIIT is one of the best ways to burn fat, as it utilizes intense periods of all-out effort paired with short rest periods.

These intervals accelerate fat loss and help you achieve more with your workouts in a shorter amount of time. HIIT intervals can be any amount of time, but Tabata intervals specifically use the following time frame:

• Work hard for 20 seconds
• Rest for 10 seconds

Tabata intervals were developed by Dr. Izumi Tabata his research team at the National Institute of Fitness and Sports in Tokyo.  They found that intense interval training allowed athletes to work both their aerobic (cardio) and anaerobic (muscle) systems simultaneously while working out. In contrast, more moderate-intensity exercise only worked the athlete’s aerobic systems.

Using high-intensity interval training in general, and specifically Tabata, you can get your heart pumping while still building muscle.

Here are some key benefits of a Tabata Workout:

• Works your aerobic and anaerobic Systems.
• It’s a cardiovascular and strength workout rolled into one
• Helps you Retain or build muscle
• Boosts your metabolism
• Saves time

Ready to get started? Here are the instructions for the next five exercises: 

• Perform each exercise for 20 seconds hard, then rest for 10 seconds.
• Repeat each exercise four times before moving on to the next. 

Remember to breathe and sip water when needed!

Skaters

Leap far and fast for 20 seconds, then rest for 10 seconds. Repeat for a total of 4 rounds.

How to do skaters:

• Start with your legs slightly wider than shoulder distance apart and arms at the sides.
• Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.
• Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.

Push-Up Punch

Perform as many as you can for 20 seconds and then rest for 10 seconds. Repeat for a total of 4 rounds.

How to do a push-up punch:

• Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
• Keeping your body straight, bend your arms to lower your body toward the floor.
• Straighten your arms to push your body back up into plank position as you punch your right arm forward.  Return your hand to the floor, lower your back to the bottom of your push-up, and repeat on the opposite side.

High Knees

 Run fast for 20 seconds and then rest for 10 seconds. Repeat for a total of four rounds.

How to do high knees:

• Start standing with feet hip distance apart.
• Lift one knee up as high as it will go and raise the opposite arm, then switch quickly. Continue alternating arms and legs.

Stiletto Squat

Do as many as you can for 20 seconds and then rest for 10 seconds. Repeat for a total of 4 rounds.

How to do a stiletto squat:

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

Plank Jacks

Fast but controlled for 20 seconds and then rest for 10 seconds. Repeat for a total of four rounds.

How to do plank jacks:

• Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
• Similar to the motion of a jumping jack, jump your feet wide, keeping your buttocks down. Jump your feet back together.

This simple bicep workout using dumbbells helps to sculpt and tone your arms—and all you need is 10 minutes a day!

The best part? Strength training workouts such as this one help build muscle (without bulking up), speed up your metabolism, and leave you feeling stronger and more confident as you age.

Here are a few tips for using dumbbells before getting started: 

• Use the right amount of weight: If you’re new to dumbbells, start with 8 pounds and gradually work up to 10 pounds, 12 pounds, etc. (Be sure to check out this guide on when to increase your weights.)
• Focus on form: Focusing on the correct form for your bicep exercises will help ensure you’re building muscle without causing injury. Move with concentration: When you hold a dumbbell, lower it slowly as you think of activating your bicep muscle and upper arm.
• Go slow if needed. You want to have control over your movements when you’re lifting dumbbells, even if they feel light.

Workout Instructions:

• Set a timer for ten minutes.
• Do 10-12 reps of each exercise, then take a 1-minute rest after you complete them all. Begin again from the top.
• Stop working when the timer goes off!
• Do this workout twice a week, combined with cardio workouts, to start seeing stronger, more toned arms.

Let’s get started!

1. Bicep Curl

The bicep curl exercise directly targets and isolates the biceps, enhancing muscle size and strength.

Here’s how to do bicep curls:

• Stand with feet hip-width apart. Start by holding the dumbbells down next to the sides of your legs with arms fully extended, a slight bend in the elbow, and palms facing forward.
• Bend your elbows and curl your dumbbells up to your shoulders, and make sure your bicep curls all the way to the top.
• Lower the weights back down, making sure to straighten your arms until they are next to your legs where you started.

2. Hammer Curl

Hammer curls emphasize the brachialis muscle, increasing the overall thickness of the upper arm.

Here’s how to do a hammer curl:

• Stand with feet hip-width apart with core engaged, weights resting at sides with palms facing in.
• Curl the dumbbells up, thumbs on top, until they reach shoulders. Lower to starting position with control.

3. Push-Up Punch

Doing push-up punches will engage the biceps along with the chest and shoulders, improving functional strength and stability.

Here’s how to do a push-up punch:

• Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line. Position your feet hip-width apart or slightly narrower.
• Keeping your body straight, bend your arms to lower your body toward the floor.
• Straighten your arms to push your body back up into plank position as you punch your right arm forward.  Return your hand to the floor, lower back to the bottom of your push-up, and repeat punching with your left arm.

4. Tricep Overhead Extension

While primarily targeting the triceps, overhead extensions also engage the biceps for stabilization, enhancing arm endurance.

Here’s how to do tricep overhead extensions:

• Stand with feet hip-width apart while holding dumbells straight overhead, keeping your spine long and abs tight.
• Bend your elbows and lower your dumbbells behind the base of your head. Keep your elbows hugging in towards your head and pointing forward. Then extend your arms long returning to your starting position working the triceps.

5. Tricep Dips

Tricep dips primarily work the triceps but also engage the biceps and forearms for stabilization, improving overall upper arm strength.

Here’s how to do tricep dips:

• Start seated, knees bent and feet on the floor. Place hands behind you, directly under the shoulders, with fingers facing your hips. Lift your hips to a hover.
• Bend your elbow straight back and use your triceps to press back up.