Category: Fitness

Tired of dealing with that pesky back fat? You’re not alone! The good news is there are some straightforward ways to tackle it.

Chris Freytag, a seasoned personal trainer and health coach, shares her top five tips for toning and trimming your back. From easy-to-follow exercises to smart diet tweaks, these tips will help you achieve a stronger, more sculpted back!

1. Focus on Nutrition

While you might just want to dive into back fat exercises, the truth is that starts with your diet.

In an editorial by the British Journal of Sports Medicine, researchers noted that excess sugar and carbs—not physical inactivity—are primarily to blame for the growing obesity epidemic. No matter how much you move, eating poorly is working against you and it will win every time.

Excess calories, especially those in the form of sugar and unhealthy fats, end up as fat on your body, including your back. A healthy diet doesn’t mean starving yourself. The key is to choose healthy, whole foods.

Clean eating includes lots of fruits, vegetables, lean protein, and healthy fats. The choices are wide open!

If you’re not sure how to start, try our Ultimate Guide to Healthy Eating ebook for a little guidance—we’ve got TONS of tips on how to make clean eating a natural part of your daily life.

2. Incorporate Cardio Exercise

Cardiovascular exercise burns calories, and for fat loss, you need to burn off more calories than you take in. Cardio exercise alone can’t tone your back, but it can help you create a calorie deficit, which is needed to lose fat.

The CDC recommends 150 minutes of heart-pumping cardiovascular exercise per week. There are so many great cardio exercise options available, including these 9 cardio workouts for weight loss that don’t include running!

Here are a few forms of cardio exercise to help lose back fat: 

• Jumping Rope: Burns calories and tones back muscles.
• Swimming: A low-impact and full-body exercise that targets back muscles.
• Power Walking: Improves cardiovascular endurance, burns calories, and a workout that is easy to keep up with.
• Rowing: A cardiovascular exercise that engages the entire back and upper body muscles.
• High-Intensity Interval Training (HIIT): Burns calories, boosts metabolism, and reduces overall body fat.

Varying your workouts to include both lower- and higher-intensity activities helps shake up your stubborn metabolism and get things moving in the right direction toward fat loss. And remember, high intensity doesn’t have to be high impact. You can get your heart rate up while keeping your movements low-impact!

3. Strength Train Your Entire Body

We all start to lose about a half pound to a pound of muscle a year after the age of 35 if we aren’t actively replacing it. Unfortunately, there is no magic pill to build or maintain muscle—you have to do it through strength training.

So, how do you build muscle? Work the muscles, of course! “Without question, exercise is the most powerful intervention to address muscle loss,” explains Nathan K.LeBrasseur, Ph.D. from the Mayo Clinic. 

The best weapon against body fat and to tone and firm up is to strength train your whole body. 

If you become sedentary in midlife, you will notice weaker back muscles and a slumping posture. Your best defense against this is to work your back muscles.

Here are a few things about back muscles you should know about:

• Muscle tissue is active. The more muscle you have, the more efficient your body is at burning calories, even at a resting heart rate.
• While spot-reducing fat doesn’t work, spot sculpting does. When you lose body fat, you shed it all over your body. But you can spot-train certain muscle groups to tone that specific area. If you want a stronger, more defined back, work the muscles in your back and firm up that bra bulge.

Check out our 9 favorite back fat exercises to tone and firm your back!

4. Improve Your Posture

Standing tall with your shoulders back and lower abs pulled in tight will make you look taller and leaner all over. If posture is really a problem for you, try Pilates!

Pilates is another form of strength training that teaches you to engage your core, strengthen your lower back, practice good posture, and keep your back and shoulders stable and strong. Professional athletes everywhere have learned the wonders of Pilates.

Here are a couple of pilates workouts to get you started: 

• Pilates Exercises for Beginners
• 5 Pilates Moves to Sculpt Your Core

You can also use postural exercises that specifically target the back muscles and improve posture:

• Bird Dog: Stabilizes the core and strengthens the back muscles, promoting good posture.
• Superman: Tones the back muscles and improves overall spinal alignment.
• Bridge Pose: Strengthens the glutes and core, supporting proper posture and reducing back fat.
• Plank: Engages the entire core and back muscles, improving stability and posture.

5. Focus on Better Lifestyle Choices

Along with nutrition and exercise, there are numerous lifestyle changes you can make to improve your efforts to strengthen and tone your back.

These suggestions will help you follow healthy habits and crush your daily routine:

• Get Enough Sleep: Getting enough sleep impacts your overall health and well-being. Try these science-backed tips for getting better sleep to avoid hormonal imbalances that can cause unhealthy cravings and upset your body’s natural fat-burning process.
• Manage Your Stress. Chronic stress can negatively impact your body’s ability to lose fat (including back fat). Stress-reducing strategies, such as meditation, breathing exercises, daily yoga practice, and regular exercise, minimize the amount of cortisol (the stress hormone) released into your body.
• Avoid Excessive Alcohol. Alcohol drinks are usually high in calories, sugar, and other unhealthy ingredients. Plus, you may not make the best nutrition choices when partaking. Consider reducing your alcohol intake to help your back fat reduction efforts.
• Drink More Water. Drinking enough water every day supports your overall health and your fitness goals. Water helps flush toxins from your body, aids in digestion, and helps control appetite. Try our favorite tips to drink more water every day to get your 8 glasses!

If you follow these tips to tone your back, you’ll feel more confident, lose weight, and, most importantly, gain strength for more flexibility and mobility so you can do the things you love!

Walking comes with tons of great benefits, such as boosting cardiovascular health and enhancing mental well-being. But, if you’re looking to up the ante and make your walks even more effective, a weighted vest might just be your new best friend!

Incorporating a weighted vest into your walking routine can elevate your workout to a whole new level. It’s a simple yet powerful tool that adds resistance, making your muscles work harder and providing a bunch of worthwhile benefits.

Here, we’ll examine the top five benefits of using a weighted vest and how to choose the right one.

What Is A Weighted Vest, And Why Should I Use One?

A weighted vest is a fitness accessory designed to add resistance to your regular activities, such as walking, running, or bodyweight exercises. The added weight forces your muscles to work harder, leading to increased strength, endurance, and calorie burn.

For women in their perimenopausal and menopausal years, a weighted vest provides a simple yet effective way to enhance walking workouts for weight loss without the need for additional equipment or complicated routines.

This is a different concept than rucking, which typically involves wearing the weight on your back. A weighted vest distributes the weight across your upper body, making it more comfortable.

Read on to learn more about the benefits of using a weighted vest for walking!

1. Improves Bone Density

Just as weight training helps strengthen your bones, walking with a weighted vest can contribute to better bone health. This is especially important as we age and naturally start to lose bone density.

It’s a great way to help prevent osteoporosis and keep your bones strong!

2. Builds Muscle Strength and Endurance

Carrying the extra weight from your vest engages more muscles, particularly in your legs, back, and core. Over time, this can lead to improved muscle tone and endurance.

You’ll notice a difference in how strong and stable you feel during your daily activities.

3. Boosts Calorie Burn

Adding extra weight means your body has to expend more energy to move, which translates to burning more calories. Whether you’re looking to lose weight or maintain your current fitness level, a weighted vest can help accelerate your progress.

4. Enhances Cardiovascular Health

The additional resistance of a weighted vest challenges your cardiovascular system more than regular walking. This can improve your heart health and increase your stamina over time.

It’s like turning your leisurely walk into a moderate-intensity workout without changing your pace.

5. Enhances Posture and Balance

A weighted vest encourages you to maintain an upright posture and engage your core muscles. This can lead to better balance and reduced risk of falls, which is crucial for overall mobility and health as we age.

You can also check out these exercises to improve balance, and our favorite mobility exercises to feel young at any age!

How to Choose the Right Weighted Vest

When choosing a weighted vest, here are a few tips to keep in mind:

• Comfort is key. When selecting a weighted vest, it’s crucial to prioritize comfort. Look for a vest that fits snugly but isn’t too tight, allowing you to move freely without discomfort. A well-fitted vest ensures that the weight is evenly distributed across the body, preventing strain or injury.
• Choose the right weight When it comes to selecting the right weight for a weighted vest, it’s all about striking a balance between comfort and challenge. A good rule of thumb is to begin with a vest that is 5-10% of your body weight. (For example, if you weigh 150 pounds, a vest weighing between 7.5 and 15 pounds would be a suitable starting point.)
• Check the fit. Ensure the vest fits snugly and distributes the weight evenly across your torso, preventing undue strain on your shoulders or back.
• Start with shorter walks. This helps you get accustomed to the additional load. Gradually increase the duration as your body adapts. Always listen to your body and adjust the weight as needed to ensure that the added resistance enhances your workout without causing discomfort or injury.
• Material matters. Look for a vest made from durable, breathable materials that can withstand regular use and provide adequate ventilation. This will help keep you comfortable during your workouts and ensure that the vest lasts for years to come.

In the realm of fitness, high-intensity interval training (HIIT) has gained a lot of traction for its efficiency and effectiveness. But how does it fare for midlife women and those navigating perimenopause and post-menopause stages?

In midlife, women experience changes in their metabolism and hormonal imbalances. HIIT can be a great way to push yourself a little harder and improve many health markers.

If you have been fairly sedentary for the past few decades, you will want to work your way up to HIIT training.  But, if you have been mildly active and are ready for more, HIIT exercise does wonders for your heart health, metabolism, bone health, muscle mass, and more.  

As a 59-year-old personal trainer with over three decades of experience, Chris Freytag is here to explain how HIIT can be a game-changer.

The following are the top five benefits of HIIT workouts after 50.

1. Metabolism Boost

As we age, our metabolism naturally slows down, which can make maintaining or losing weight more challenging. HIIT workouts are an effective way to counteract this metabolic decline.

The high-intensity nature of HIIT workouts creates an “afterburn” effect, scientifically known as excess post-exercise oxygen consumption (EPOC). This means that after a HIIT session, your body continues to burn calories at an elevated rate, even when you’re at rest.

This boost in metabolic rate helps combat midlife weight gain, making it easier to manage a healthy weight and improve overall metabolic health.

Here are a few additional resources about metabolism during menopause:

• How to Increase Your Metabolism After 50
• How to Find Your Metabolic Body Type
• Fat Burning Foods That Increase Your Metabolism

2. Improves Muscle Mass

A common menopausal symptom for women is a decrease in muscle mass due to hormonal changes (decreasing estrogen and progesterone) and lack of use. HIIT is not only about cardio; it often incorporates strength training elements that are crucial for maintaining and building muscle mass.

The high-intensity intervals push your muscles to their limits, promoting muscle growth and strength.

Preserving muscle mass is vital as it supports overall metabolic rate, aids in weight management, and enhances functional fitness, helping us stay strong and active in our daily lives.

3. Improves Bone Mass

Bone density decreases as we age if we are not actively doing something to maintain it or increase it. This process naturally increases the risk of osteoporosis and fractures.

HIIT often includes weight-bearing and resistance exercises that are essential for maintaining and even improving bone density. These exercises stimulate bone formation and help slow down the rate of bone loss.

By incorporating HIIT into your fitness routine, you can support your bone health, reduce the risk of osteoporosis, and maintain a stronger skeletal structure. 

4. Lifestyle Improvements

HIIT is well known for its cardiovascular benefits, which are crucial for maintaining heart health as we age. Regular HIIT workouts improve heart function, increase stamina, and enhance overall cardiovascular health.

Additionally, HIIT is known to boost energy levels, improve mood, and enhance mental clarity. The release of endorphins during high-intensity exercise can help alleviate stress and anxiety, leading to a better quality of life.

These improvements extend beyond physical health, positively impacting our mental and emotional well-being.

5. Time Efficiency

One of the greatest advantages of HIIT is its time efficiency. In our midlife years, balancing work, family, and personal commitments can be challenging, and finding time for exercise might seem daunting.

HIIT workouts can be completed in as little as 20-30 minutes, making them easy to fit into a busy schedule.

Despite their shorter duration, HIIT workouts are highly effective. They provide the benefits of longer exercise sessions in a fraction of the time. This efficiency can help you stay consistent with your fitness routine, even with a packed schedule.

How Much HIIT Exercise Do You Need Each Week?

Balancing HIIT with other forms of exercise is crucial (especially if you’re in peri- or postmenopause). Aim for 2 to 3 HIIT sessions per week, allowing one to two days of recovery between each session.

Most importantly, listen to your body when creating your exercise plan. This approach helps prevent overuse injuries and ensures adequate rest for muscle repair and growth.

In summary, HIIT offers a multitude of benefits for midlife women. It helps rev up metabolism, preserve muscle and bone mass, improve cardiovascular health, enhance mental clarity, and works well with busy lifestyles. You are in control of the intensity of your workout, and you can keep it all low-impact while still working at a high intensity. 

By incorporating HIIT into your fitness regimen, you can enjoy a healthier, more active lifestyle and a fulfilling midlife!

Here are a few of Chris’s favorite resources to help you get started:

• HIIT for Beginners Guide
• 12 Minute Low Impact HIIT Workout (No Jumping!)
• Why Does HIIT Burn More Calories Than Other Exercise?

People come in all shapes and sizes, depending on genetics and lifestyle choices. Maybe you’re one of those people who stays slim no matter what you eat, or maybe you struggle a little more with weight loss. Either way, it all comes down to your metabolic type—or the way your body processes and utilizes nutrients.

There are three main metabolic body types: mesomorph, ectomorph, and endomorph. Learning about the different types of metabolism can help you train and eat specifically for your body type, and we’ll cover them all here!

Metabolism Basics

Before discussing the different metabolic types, it’s helpful to understand how, exactly, your metabolism works. In short, metabolism is the process by which your body changes calories from food and drink into energy.

Even at rest, your body needs energy for everything it does, including breathing, sending blood through the body, maintaining hormone levels, and growing and repairing cells. The number of calories your body uses to do all these things is known as basal metabolic rate.

Your basal metabolic rate is determined mainly by muscle mass but also depends on your body composition, sex, and age. Metabolism works at different intensities in different people (i.e., a “fast” or “slow” metabolism) and is mostly determined by your genes.

The Different Metabolic Body Types

Now that you understand the general metabolism process, here is a breakdown of each of the different metabolic body types:

• Ectomorph: Naturally slim individuals with a fast metabolism. They typically have a lean body frame, long limbs, and a hard time gaining weight. Ectomorphs tend to burn calories quickly and may need to increase their calorie intake to support their energy needs.
• Mesomorph: A naturally athletic build with well-defined muscles and a medium frame. They are the lucky ones who can easily gain muscle and lose fat. Mesomorphs usually have a balanced metabolism and can focus on maintaining their physique through a combination of exercise and proper nutrition.
• Endomorph: Tend to store more body fat and have a slower metabolism. They often have a softer, curvier body shape and may find it challenging to lose weight. Endomorphs benefit from a balanced approach to nutrition and exercise, focusing on diet plans and maintaining a calorie deficit to support weight loss goals.

Understanding metabolic body types can help you determine the best ways to lose weight and stay healthy. The reason? People have different macronutrient needs based on their metabolic types.

Knowing the metabolism types can help you understand your unique body type and how to work with it, not against it.

Next, we’ll look at some customized fitness tips for each body type.

Metabolic Body Type: Ectomorph

Ectomorphs are typically slender, with small joints and a light build. (Think of that slim friend who tends to eat whatever she wants without gaining a pound!)

They typically have a narrow frame and fast metabolism, meaning they’re often able to overeat without gaining much weight.

If are an ectomorph and looking to maintain a healthy weight while getting stronger, it’s essential to get enough protein and incorporate strength training into your workout routine. 

Nutrition tips for the ectomorph body type:

• Always eat breakfast as a part of your diet! Try one of our favorite easy healthy breakfast recipes.
• Eat more healthy whole grains and complex carbohydrates, especially post-workout.
• Eat more frequently; for example, eat 6 smaller meals spread over the course of the day instead of 3 larger ones.
• Supplement with protein shakes like this Peanut Butter Cup Protein Smoothie before or after your workouts.

Fitness tips for the ectomorph body type:

• Incorporate strength training into your weekly workouts and prioritize that over cardio.
• Focus on simple strength workouts three days a week that hone in on all the major muscle groups.
• Try some compound moves and work towards heavier weights to see some changes.   

Great strength workouts for Ectomorphs:

• The Beginner Strength Training Guide for Women
• 20-Minute Back To Basics Strength Workout
• Strength Training for Women Over 50: 11 Moves

Too often, ectomorphs haven’t given strength training a proper chance because it feels hard to put on the muscle.  Stay consistent, go heavier, and you may see muscles emerge!

Metabolic Body Type: Mesomorph

Mesomorphs typically have an athletic, medium build and can easily gain muscle. Unfortunately, they also gain fat easily, so they need to be careful not to overeat—which many tend to do because they take their naturally athletic body for granted.

Nutrition Advice For The Mesomorph Body Type

People with a mesomorph metabolic body type should get a proper mix of strength training and cardio and try to reduce their carb intake if they want to lose weight.

Nutrition tips for the mesomorph body type:

• Focus on getting a healthy mix of complex carbs, proteins, and fats, making sure your carb intake is heavy on plants and high in fiber.
• Try to avoid sugar and white flour.
• Include a good source of protein with every meal. Focus on lower-fat foods.  
• If weight loss is your goal, cut back on processed foods. Many mesomorphs see quick weight loss after switching to a higher protein, healthy carb diet.

Fitness tips for the mesomorph body type:

Mesomorphs respond quickly to exercise, so your body will benefit from any activity. For the best results, combine an equal mix of cardio and strength training weekly. Incorporating plyometric exercises will take your fitness routine to the next level, including:

• Split jumps
• Squat jacks
• Burpees

Don’t coast on your naturally athletic frame—take advantage of it by challenging yourself and reaping the rewards!

Metabolic Body Type: Endomorph

Endomorphs have a larger bone structure and more overall body fat. Evolutionarily speaking, they are better at storing nutrients than the other two types.

This metabolic category generally has thicker arms and legs with a round body. It can be hard for an endomorph to lose weight, but not impossible! They typically have strong leg muscles and weaker upper body muscles.

Nutrition tips for the endomorph body type:

Endomorphs should try to limit carbohydrate foods when possible—except for veggies, fruit, and whole grains. The endomorph body type is also known as a protein-dominant burner (PDB), so it’s important to focus on high-quality protein and low-carb options.

Other nutrition tips for the endomorph body type include:

• Make sure you’re eating enough fiber each day to keep you full without giving in to unhealthy food cravings.
• Many endomorphs see great weight loss success from a Paleo-centric diet, which can have a positive impact on blood sugar.
• For PDB metabolic types, healthy fats are fuel and keep you satiated longer.
• In a PDB metabolic-type diet, be aware of how many fat grams you eat because they are higher in calories per gram.  
• Calorie intake is key, so make sure to keep track with a food journal or a tracking app!

Fitness tips for the endomorph body type:

• Focus on losing weight through cardio and strength combo workouts.
• Interval-style routines may be your best friend.
• For weight loss, ditch the long, slow treadmill workouts in favor of high-intensity interval training, such as this 30-minute HIIT class. 

Since you can’t spot-reduce body fat, all the crunches in the world won’t give you six-pack abs if you have fat covering the muscle! Before you can work on toning, start by aiming to lose body fat all over. (Nutrition is just as important as physical activity!)

Takeaway: Using Your Metabolic Body Type for Weight Loss

Here’s a helpful breakdown of using each metabolic type for weight loss:

• If you’re a mesomorph, you are lucky to build muscle easily, so strength training will be a welcome addition to your workout routine. However, you will need to be vigilant about your diet, as your metabolic profile also gains fat quickly. That awareness will help you make more informed food choices on a daily basis.
• If you’re an endomorph, your body has trouble converting carbohydrates to energy. This could be a major insight you’ve been missing for years! Trying a paleo or low-carb eating plan for a few weeks could help you shed those hard-to-lose pounds.
• If you’re an ectomorph, people may think you are the skinny friend who has it easy because you can stay slender no matter what. But maintaining strength takes work! Knowing your metabolic type helps you prioritize protein and make meal timing more consistent.

If you choose to alter your diet and workouts based on your body type, you can make informed decisions about your diet, exercise routine, and overall lifestyle.

That said, ectomorph, mesomorph, and endomorph are just categories—every body type is beautifully unique! At the end of the day, a metabolic type is just a small part of who we are. The most important thing to remember is to enjoy the health and fitness journey and be proud of what your body can do.

When it comes to women’s fitness, myths and misconceptions are everywhere, often leading to confusion and frustration. These outdated beliefs can hinder progress and keep you from reaching your fitness goals.

It’s time to set the record straight! As a fitness expert and certified personal trainer with decades of experience, Chris Freytag has heard it all—and she’s here to set the record straight.

Here, Chris reveals her top five women’s fitness myths and why you shouldn’t believe them. 

Myth #1: Spot Reduction Works

Spot reduction is the idea of choosing one area of your body to lose fat. Unfortunately, that’s not how it works! 

When you lose weight and lose fat, it uniformly comes off all over your body. You can’t just pick one area to lose fat.

That said, as you lose fat, you can spot sculpt while gaining muscle. So, if you want a bigger bicep, pick up a heavier weight and do bicep curls! If you want toned shoulders, do shoulder exercises.

The bottom line? “You need to shed the padding to see the inner workings of your muscles,” says Chris.

Myth #2: Cardio is the Best Way to Lose Fat

Cardio is fantastic for heart health, mental health, and so much more. But the secret to aging gracefully, losing fat, and maintaining your metabolism is strength training.

As we age, we lose muscle. If we are not actively replacing it, we lose about half a pound to a pound of muscle a year, starting around the age of 35. The key to restoring muscle is strength training.

If you are over the age of 40 and are not strength training, it’s time to start! More muscle leads to a better metabolism. 

If you’re new to strength training, you can start with Chris’s favorite strength training moves for women over 50.

Myth #3: The More Exercise, the Better

The more exercise, the better? Not so much. Overtraining can lead to injury, fatigue, and other health issues. The key is to listen to your body.

As we age, things change. Rest and recovery become key to keeping our bodies healthy. Incorporating mobility training and stretching is a great way to stay active without pushing too hard.

Whether it’s a cardio workout, using a walking pad during your workday, or a daily yoga practice, find a level of activity that challenges you but feels comfortable and healthy.

Don’t feel pressured to overdo it!

Myth #4: Menopausal Weight Gain is Inevitable

If you are in perimenopause or post-menopause, weight gain is not inevitable. It’s a myth that there’s nothing you can do about it!

Your hormones may be changing, but you are in charge of how it affects your body. How you move and what you eat makes all the difference.

It’s important to stay active and avoid processed foods, chemicals, and unhealthy options that cause low energy and increase cellular inflammation.

Focus on the best foods for menopause symptoms, and move your body more to avoid menopause weight gain.

Myth #5: Strength Training Will Bulk You Up

Are you hesitant to lift weights because you think you’ll bulk up too much? It’s one of the most common myths out there!

The good news? You don’t need to worry about bulking up. If you’re just getting started, 5-pound weights are perfect. Don’t hurt yourself, but gradually work your way up to 10, 12, or 15-pound weights.

Be consistent, and focus on building muscle. And remember, a pound of muscle and a pound of fat weigh the same—but think of a pound of muscle like a piece of meat. It’s small, compact, and dense. Think of a pound of fat like cotton candy—it contains a lot of air and takes up more space.

So, the more muscle you have, the more you may actually shrink your body!

“As a fitness expert, I want women to understand how their body works so they can live their best lives,” says Chris. “Knowledge is power, and unfortunately, there are so many flawed messages in the media. I love debunking these common women’s fitness myths and hope you can make the best strategic choices for your health and well-being.”

It’s never too late to start making impactful lifestyle changes for your future!

Did you know older adults rank as one of the top groups who should be regularly doing core strengthening exercises? The main reason: Around the age of 30, we start to lose our muscle mass if we don’t do anything to actively replace it. Sculpting and strengthening your midsection is key to staying healthy and active.

These seven exercises target and tone your midsection and love handles, and will definitely have you feeling the burn. (Which is a good thing!)

Workout Instructions

Photo Credit: Shutterstock

When moving through these exercises, here are a few instructions to keep in mind:

• Complete 3 rounds of all 7 exercises, with a one-minute rest between each round.
• Try to incorporate this workout at least three times a week for the best results.
• Remember to keep water handy and stretch when you’re done!

1. Full-Body Roll-Up: 12 Reps

Photo Credit: Get Healthy U

 

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 legs, keeping your abs engaged while reaching for the toes.
• 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 and using your abs (not momentum) to lift and lower.

2. Russian Twist: 12 Full Rotations (24 Twists)

How to perform Russian twists:

• Start seated with knees bent and feet flat on the floor, holding both hands in front of the 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, and then slowly twist to the right and bring the hands beside the right hip to complete one rotation.

3. Side Plank Lift and Lower: 12 Reps Per Side

• 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.

4. Swimmers: 30 Seconds

Photo Credit: Get Healthy U

How to perform swimmers:

• Lie on your stomach with your legs and arms extended. Keep your abs tight.
• Lift your arms and legs off the floor and keep your nose in a hover above the mat. Flutter your arms and legs like you’re swimming, moving from the hips and shoulders (not the knees and elbows).
• Remember to breathe as you flutter.

5. Oblique Crunch: 12 Reps Per Side

How to perform oblique crunches:

• Start lying on your side in one long line with your shoulder stacked over your elbow, leaning on your forearm.
• 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 diagonally off the mat, knees slightly bent, while extending your top arm behind your head.
• Contract your core as you reach your knees up to your elbow. Then lower your legs and lift your arm to return to start. Remember to repeat on the other side.

6. Bicycle Crunches: 30 Seconds

Photo Credit: Get Healthy U

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 reach it toward the opposite elbow. Repeat on the other side in a crisscross motion working the obliques.

7. Bend-Extend Ab Tuck: 12 Reps

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 your feet off the mat, keeping the knees bent.
• Keep your abs tight, press your legs out long, and lower your back down slightly (you should feel your lower abdominals working).
• Push yourself back up and pull your knees in to return to your starting position. That’s one rep.

The latest fitness trend on social media is cozy cardio, and so many people are jumping on board—for a good reason!

The best form of cardio is the one you enjoy because you’ll be consistent. The “cozy cardio” trend on TikTok, created by Hope Zuckerbrow, is a more laid-back approach to movement, prioritizing exercise that doesn’t leave you feeling beat up.  

Here, we’ll examine the cozy cardio fitness trend and why losing weight doesn’t have to be uncomfortable.

What Is Cozy Cardio?

Photo Credit: Shutterstock

The cozy cardio concept is an easy new fitness trend. It’s as much about the “vibe” as it is about the cardio. 

In short, cozy cardio is choosing a form of movement that you actually enjoy and look forward to. It’s about changing your vocabulary from “exercise” to “movement.”

You don’t have to push yourself so hard—just get in that comfortable euphoric cardio heart rate zone and have fun!

Here’s what cozy cardio is all about:

• Developing a more low-key attitude about exercise.
• Creating the right vibe (i.e., a stress-free atmosphere): Turning on soft lighting, putting out some candles, wearing comfy clothes like a t-shirt, pajamas, or cozy socks, or just going barefoot.
• Picking a form of movement that feels good, and doing it in the comfort of your living room.

Zuckerbrow says she started the trend because she needed a more relaxed approach to exercise to get motivated.  She describes her morning routine as getting some water, iced coffee, and putting on comfy socks. Then she warms up by walking at a comfortable pace on her walking pad while watching her favorite shows.  

She said she walked at different speeds while keeping it comfortable. She does this low-intensity workout as a 40-minute session and then cools down. 

Cozy Cardio: All About Consistency

Photo Credit: Shutterstock

Zuckerbrow lost 100 lbs, which proves it works! The secret to her weight loss success was being consistent and doing something enjoyable.  

Yep, the keyword is consistency!  Being consistently good is better than being occasionally great on a daily basis. She didn’t struggle through grueling workout sessions but rather took a more stress-free and consistent approach.

The point of cozy cardio is for people to get their heart pumping in the comfort of their home with elements that give you warm, fuzzy feels. It’s about improving your cardiovascular health over time and burning calories while still feeling good.

How to Get Started with Cozy Cardio 

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To follow in Zuckerbrow’s footsteps (literally), try walking! You can do it indoors on a walking pad or treadmill or take a stroll around the block. It may not feel “hard” (which is the point), but the benefits are incredible. Cardiovascular exercise like walking leads to better heart health, increased daily calorie burn, better mental health, and improved energy levels.

If walking isn’t your thing, here are a few more cozy cardio ideas you can do at home:

• Yoga
• Dancing
• Body-weight exercises, such as squats
• Jump-roping
• Chair exercises
• Low-impact ab workouts

It’s really up to you! As long as you’re moving your body, getting your heart rate up, and having fun, there’s no wrong way to do some cozy cardio.

What Gear Do You Need For Cozy Cardio? 

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You don’t need much! Most of the “gear” you need can be found at home. You can fully embrace cozy cardio with the following:

• Comfortable fuzzy socks: One of the cozy cardio trademarks is a good pair of comfy socks. 
• Walking pad: This is a great low-impact exercise method that is easy to move around your home. It’s a space saver and gives you easier access anywhere in the home. 
• Candles: A lavender candle can set the mood and relax you. 
• Yoga mat: It’s a good idea to have a mat on your floor to protect your body and your floor. 
• Comfortable sweat pants: Feeling comfortable is the hallmark of cozy cardio.

Workouts to Get You Started

Get Healthy U TV offers some great ideas for starting your cozy cardio journey. 

Here are a few to choose from: 

• Indoor walking workouts: These walking workouts are easy on the joints and use only a little space. They have become favorites for many GHU TV members and are a part of their daily routines. 
• Gentle yoga flow workouts: Yoga is a great option for getting your heart pumping early in the morning since it combines exercise and mental clarity, which is great to start the day. 
• Low-impact strength workouts: Fun and doable no-jumping workout routines that involve both strength training and cardio. 
• Fun and doable dance workouts: This type of exercise will make you smile while shaking your booty.  

Do you often find yourself dealing with tight, stiff muscles? Whether it’s from sitting at a desk all day, exercising, or just everyday stress, muscle tightness can be uncomfortable and limiting. The good news is that you don’t need to be a fitness expert to find relief.

Here, certified personal trainer Chris Freytag offers 10 simple stretches that can help loosen up your tight muscles and improve your overall flexibility. They are perfect for all fitness levels and can be done anytime, anywhere!

1. Standing Side Bend

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Lengthen a compressed spine and a tight back by moving sideways!

• Stand tall with feet and legs together and reach both arms straight up overhead as you inhale.
• Lower your right arm down the right side of your body and exhale as you lengthen the left arm over the head, bending your body gently to the right.
• Inhale to return arms overhead to center and exhale.

Hold for 30 seconds on each side.

2. Downward Dog Pose

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Stretch the entire backside of your body: your back, hamstrings, calves, and Achilles.

• Begin kneeling on your mat with hands directly under your shoulders, fingers spread wide.
• Tuck your toes under and engage your abdominals as you push your body up off the mat so only your hands and feet are on the mat.
• Press through your hands, gently moving your chest toward your thighs and your heels toward the floor.

Hold and breathe for 30 seconds.

3. Cobra Pose

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Open your chest and the front of your shoulders for better posture.

• Begin lying face down on your mat with your head slightly lifted and your hand sitting directly under your shoulders.
• Point your toes so the tops of your feet are on the mat.
• As you exhale, press through your hands and the tops of your feet, raising your body and legs up off the ground until your arms are straight.

Hold and breathe for 30 seconds.

4. Crescent Lunge

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Open tight hip flexors and lengthen your spinal column.

• From a standing position, step the ball of your left foot to the back of the mat. Keep your feet slightly wider than one another like you’re standing on railroad tracks.
• Reach both arms straight overhead and bend the right knee to 90 degrees.
• Relax your shoulders as you continue reaching up and lengthening the back leg.

Hold for 30 seconds on each leg.

5. Cat Pose

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Relieve a tight back and maintain spinal flexibility.

• Begin on your hands and knees with hands directly under your shoulders and knees directly under your hips.
• Start with your spine in a “neutral” or long position, then slowly tuck your tailbone and lower the crown of your head so your back gently rounds.
• Draw your navel up to your spine and breathe gently as you hold the stretch.

Hold and breathe for 30 seconds.

6. Cow Pose

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Relieve a tight back and maintain spinal flexibility.

• Begin on your hands and knees with hands directly under your shoulders and knees directly under your hips.
• Start with your spine in a “neutral” or long position, then gently lift your heart and tailbone so your back gently curves downward. Be sure to focus on the lifting; do not press your back downward. Let the curve happen naturally.
• Look slightly upward with a relaxed neck and breathe gently.

Hold and breathe for 30 seconds.

7. Pigeon Pose

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One of the best hip stretches! Open your hips and lower back with a traditional pigeon, or do it lying on your back.

• Tighten your abdominals and pull your right knee toward your right hand, placing your right foot as close to your left hand as you can.
• Keep your back leg long and your hips even as you relax your weight through the middle of your hips.

Hold for 30 seconds on each leg.

8. Happy Baby

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A pose of relaxation! You will also open your groin, inner thighs, and lower back.

• Begin lying on your back and grab your big toes with your index and middle fingers.
• Gently draw toes down so knees pull toward shoulders. Keep elbows gently pressing knees open.
• Relax and breathe.

Hold and breathe for 30 seconds.

9. Yogi Squat

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Keeping your hip flexors open and hip joint mobile, this pose will keep you walking and moving comfortably.

• Begin on your feet, crouched down with your tailbone between your ankles and hands in prayer at your chest.
• Continue to press hands firmly together while at the same time pressing elbows against inner thighs.

Hold and breathe for 30 seconds.

10. Windshield Wiper

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Stretch your external hips and lower back, and relieve sciatica pain with this pose.

• Begin on your back with knees bent, feet flat on the floor, and arms stretched out to the sides.
• Gently lower your knees to the left side of your body and place them on the floor. Gaze right and breathe.
• Engage your abdominals and slowly pull your knees back to the start position.
• Gently lower your knees to the right side of your body and place them on the floor. Gaze left and breathe.

Hold for 30 seconds on each side.

Squats are an extremely effective lower-body exercise that come with an array of benefits, including:

• 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, and balance. (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!

1. Plié Squat

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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:

• 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 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: 

• 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.

3. Stiletto Squat

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How to do stiletto squats:

• 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.

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:

• Stand with feet hip distance apart and extend 1 leg long on front of the body.
• 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

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How to do surfer squats:

• Start in a squat position with your body facing the side of the room and your eyes looking forward.
• 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.
• 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:

• 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. Lower back to the starting position.

7. Medicine Ball Squat Toss

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How to do medicine ball squat tosses:

• Stand with your feet hip-width apart, knees slightly bent, and hold the medicine ball with two hands in front of your chest.
• Sit back in a squat position, keeping your chest lifted and lower ball to the floor.
• Stand up with an explosive movement while tossing the ball up overhead.
• Catch the ball at chest level and sit back to squat position. Repeat for the desired number of reps.

8. Resistance Band Squat

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How to do resistance band squats:

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

9. Side-to-Side Squat

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How to do side-to-side squats:

• Start standing with feet hip distance apart and sit back into a squat position by bending the knees. Keep your abs tight and back straight. 
• Step wide to one side while 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, return to center. Continue squatting side to side, staying low throughout.

One of the best things you can do to stay healthy and active with age is to make mobility exercises a regular part of your routine!

Even if you’re already noticing mobility issues crop up, it’s never too late to start exercising. In fact, a quick mobility routine is often all it takes to start feeling better.

Here are the biggest benefits of mobility exercises:

• Keeps joints healthy
• Improves stiffness and pain 
• Makes everyday activities easier
• Help you stay active
• Helps you look (and feel!) younger

To see these benefits firsthand, read on to discover 9 simple mobility exercises from certified trainer Chris Freytag to help keep you active and healthy for years to come. (No equipment required!)

Tips for Doing These Exercises

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Before starting the next 9 exercises, here are a few tips to keep in mind:

• These mobility exercises are for older adults with mobility issues and those looking to stay active. They’re not for people with injuries. These folks should work with a physical therapist or other healthcare provider who can supervise their recovery.
• You only need floor space or a yoga mat!
• Do these exercises two to three times per week. Keep your movements controlled and work at a comfortable pace.
• At first, these exercises might feel awkward and stiff. But the more you do them, the warmer your muscles and the looser your joints will get. Over time, the following exercises will feel easier, and so will daily physical activity.

Let’s get started!

1. Shoulder Rolls

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Basic shoulder rolls are simple exercises that loosen up the shoulder muscles and joints. Shoulder mobility is critical for basic tasks like reaching overhead and sports like tennis and swimming. 

How to perform a shoulder roll:

• Stand with your feet hip-width apart.
• Shrug your shoulders up toward your ears. Then, slowly roll them in a forward motion.
• After about 30 seconds, roll your shoulders in a backward motion. 

Muscle Groups Targeted: Shoulders

2. Arm Circles

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This move loosens the shoulder joints and engages the shoulders, biceps, and triceps. It’s an easy way to improve posture and get your arms and shoulders ready for sports like swimming and pickleball.

How to perform an arm circle:

• Stand tall with your feet shoulder-width apart. 
• Raise and extend your arms to your sides. 
• Without bending the elbows, rotate your arms forward in small circles for 30 seconds. Then, rotate your arms backward in small circles for 30 seconds. 

Muscle Groups Targeted: Shoulders, Biceps, Triceps, Upper Back

3. Hip Circles

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This simple exercise helps loosen up the muscles and joints in your hips. As the hips play a role in practically every activity you do, it’s important for them to have a healthy range of motion.

How to perform a hip circle:

• Stand tall with your feet shoulder-width apart and place your hands on your hips.
• Keeping a slight bend in your knees, slowly circle your hips in a clockwise direction for 30 seconds. Then, switch directions and circle your hips counterclockwise for 30 seconds. 

Muscle Groups Targeted: Lower Back, Hips

4. Standing Side Bends

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The standing side bend stretches the spine and obliques (side abs). This helps improve posture for sports, new exercise, and daily activities.

How to perform a standing side bend:

• Stand tall with feet and legs together. On an inhale, reach both arms straight up overhead. 
• Lower your right arm to the right side of your body. On an exhale, lengthen the left arm over your head, bending your body gently to the right. 
• Inhale to return both arms overhead and repeat on the left side. Do six to 10 reps per side.

Modification: Do this exercise in a sturdy chair if you get tired from standing or can’t keep your balance while bending. If chair exercises fit your comfort zone, try these 10 best chair exercises for seniors, too!

Muscle Groups Targeted: Spine, Obliques

5. Wall Push-Ups

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Wall push-ups are a great mobility exercise for seniors that target the shoulders, chest and triceps. It helps with daily activities such as pushing open doors and getting up from a chair.

How to perform a wall push-up:

• While standing, place your hands on a wall shoulder-width apart.
• Perform a push-up, lowering your chest toward the wall slowly. Then press back up.
• Your elbows should angle behind you, not point straight out to the sides.
• Do six to 10 reps.

Muscle Groups Targeted: Shoulders, Triceps

6. Side-to-Side Lunges

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This is a great lower-body exercise for strengthening your quads, glutes, hamstrings, and inner and outer thighs—and by moving side-to-side, you’ll improve balance and stability.

How to perform a side-to-side lunge:

• Start standing with feet slightly wider than shoulder-width apart and toes pointed forward. 
• Shift your body weight onto one leg and bend the knee to a 90-degree angle. Press your glutes behind you and keep the other leg straight. 
• Return to the center and switch sides. Do six to 10 reps per side.

Modification: To make this exercise easier, shorten your range of motion or hold onto the back of a chair for balance.

Muscle Groups Targeted: Quads, Glutes, Hamstrings, Outer Thighs, Inner Thighs

 

7. Cat-Cows

The cat-cow yoga pose is a great mobility exercise for seniors that uses slow movements to release tension all along the spine, from the neck to the tailbone. It’s very effective for improving posture and doesn’t require any special equipment.

How to perform a cat-cow:

• Begin on your hands and knees with hands directly under shoulders and knees directly under hips. 
• Start with your spine in a “neutral” or long position. On an exhale, slowly tuck your tailbone, lowering the crown of your head so your back gently rounds into a cat pose. 
• Return to a neutral spine. On an inhale, gently lift your chest and tailbone so your lower back curves downward. Look slightly upward with a relaxed neck. This is cow pose.
• Continue alternating between cat and cow for six to 10 reps.

Modification: You can also do cat-cow while standing if the floor version is too challenging. Simply place your hands on top of your knees or the seat of a chair and focus on moving your spine.

Muscle Groups Targeted: Neck, Spine, Shoulders, Upper Back, Middle Back, Lower Back

8. Bird Dogs

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The bird-dog strengthens the lower back and abdominals while teaching your body to balance and find stability.

How to perform a bird-dog:

• Begin on your hands and knees with hands directly under your shoulders and knees directly under your hips. 
• Reach one arm long, draw in the abdominals, and extend the opposite leg behind you. Hold briefly. 
• Return your hand and knee to the floor and repeat on the other side. Do six to 10 reps per side.

Modification: To make the exercise easier, lift just one limb at a time instead of two, or keep your limbs closer to the ground. 

Muscle Groups Targeted: Abdominals, Lower back

9. Glute Bridge

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The bridge is a classic yoga pose that stretches the chest, neck, spine, and hips and strengthens the glutes, core, and lower back.

How to perform a glute bridge:

• Lie on your back with knees bent and feet flat on the floor close to your glutes. Your knees should be in line with your hip bones.
• Place your arms flat on the floor at your sides and tuck your shoulders under your back.
• Press your palms into the ground as you raise your hips, squeezing your glutes and abdominals. Keep your neck relaxed on the mat.
• Continue to move your hips up and down for 30 seconds.

Muscle Groups Targeted: Chest, Neck, Spine, Glutes, Abdominals, Lower Back

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!

Power walking is one of the most underrated forms of exercise—but it shouldn’t be! Walking is a simple yet powerful way to boost your fitness and aid in weight loss.

There are so many benefits associated with regular walking, including:

• It’s low-impact: Walking gives you a great heart rate boost without wreaking havoc on your joints and connective tissue.
• 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 that walking can lower your risk of cardiovascular events, such as a heart attack or stroke.
• It can help prevent varicose veins.
• It helps improve your immune system.
• It can lower your blood pressure.

Here, Chris Freytag, a certified personal trainer and founder of Get Healthy U, offers 7 tips for maximizing your weight loss with power walking.

1. Warm Up First

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Stretching is crucial, even before a walk! Warming up your muscles helps you avoid strain and injury. If you’re too sore or in pain after a walking workout, it can throw a wrench in your routine.

After a stretch, begin your walk slowly. Start by walking for about 5 minutes at a slower pace, and consider adding some walking lunges and hip circles.

2. Maintain Good Posture

Posture is key to a good power walk. Here are some tips to keep in mind:

• Stand tall: Pull your abs in, keep your head up, pull your shoulders back (but keep them relaxed), and lift your chest.
• Keep your arms moving: Good arm motion will help you burn 5 to 10 percent more calories. Make relaxed fists, bend your elbows 90 degrees, and keep your elbows pulled in close to your body as you pump your arms straight forward (not diagonally). Be sure they stay low, not going past your breastbone.
• Watch your foot motion: Your footsteps should be in a heel-to-toe motion. Your heel hits first, then your foot rolls through your toe.
• Keep your strides natural: Don’t try to speed up by taking giant steps or an unnaturally long stride.

3. Incorporate Hills

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Thanks to gravity, it requires more energy to walk uphill, and you’ll burn more calories!

For every 1 percent of the uphill grade, a 150-pound person burns roughly 10 more calories per mile. If you’re walking on an indoor treadmill or walking pad, try gradually bumping up the incline if you can. 

4. Add a Little Weight

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A weighted vest surrounds your core, keeping you balanced while helping you burn more calories.

One study found that those who wore a weighted vest equal to 15 percent of their body weight while walking on a treadmill burned 6.3 calories per minute, whereas those who didn’t burned 5.7 calories per minute.

Since your body weight is higher with a vest, you’ll boost your walk’s intensity and give your muscles more of a workout while you’re at it!

5. Keep a Brisk Pace

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While you don’t need to run, you do need to walk briskly to increase your calorie burn. You’ll know you’re getting a good moderate-intensity walk when your breathing is harder and talking becomes more difficult.

Aim for a moderate-intensity walk of at least 2 to 3 mph to reach that coveted fat-burning zone. When you’re up for it, increase your speed to 3 to 4 mph to really maximize the number of calories burned.

6. Incorporate Intervals

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Interval walks don’t just burn more calories; they also stimulate your metabolism after your workout is finished. (A win-win!)

Interval walking can improve your endurance and help torch calories. Intervals include alternating short bursts of walking at a faster pace with short periods at a slower pace. You may actually prefer intervals if you’re not up for maintaining a quicker speed during your entire walk.

Try walking for three to four minutes at an average pace, then walk briskly (ideally, 3 to 4 mph) for 30 seconds. Repeat this five to ten times for an effective calorie-burning power walk. As you begin to build more endurance, you can increase the amount of time you walk briskly and reduce your time at a slower pace.

7. Be Mindful of Your Body

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Remember not to go too hard, too fast!

Power walking too many miles can increase the risk of injury and soreness. Don’t be tempted to start aggressively in an attempt to burn more calories.

If you are new to power walking, shoot for 15-20 minutes or less on your first few walks. After a week of regular movement, increase your time to 20-25 minutes.

After a couple more weeks, you will be up to a solid 30 to 45-minute walk! A good rule of thumb is to gradually increase your walks by 10 percent each week.

Looking for a fun and effective workout? Enter the weighted hula hoop—a fitness tool that combines playfulness with serious health benefits!

Suitable for all ages and fitness levels, weighted hula hoops offer a unique and enjoyable way to stay active. The best part? Hula hooping is a multiple-muscle group workout, working your core muscles, lower back, hips, and thighs.

Here, seasoned fitness instructor and health coach Chris Freytag offers more insight into weighted hula hoops and the top seven benefits they offer.

What Is A Weighted Hula Hoop?

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A weighted hula hoop is not the $5 normal hula hoop from the drugstore—it’s bigger in circumference and comes in different sizes.

Here’s how a weighted hula hoop works:

• Start by simply spinning the weighted hula hoop around your waist for as long as you can. Start with feet parallel and hip-width apart.
• Begin to move your hips from side to side. Work up to longer lengths as you get stronger and more confident.
• As your skill improves, you can challenge yourself by trying to spin in both directions. This requires more mind focus.
• You can also intensify your exercise by walking forward and backward.
• Keep things light and fun by watching TV or listening to music while you hoop.

Can Weighted Hula Hoops Help You Lose Weight?

Photo Credit: Shutterstock

They sure can! Weighted hula loops are a fun way to get moderate-intensity cardiovascular exercise. Using these fun hoops can help burn calories and improve endurance—and, of course, the more calories you burn, the more weight you’ll lose. 

By adding weight to the hoop, you also engage your core ab muscles. They can also effectively target your lower back, hips, and thighs.

This effective low-impact exercise is also easy on the joints. Adding weighted hula hoop exercises to your overall fitness and nutrition routine can certainly help you reach your weight loss goals.

If you’re interested in giving a weighted hula hoop a chance, try starting small at first, hula hooping for 5 to 15 minutes a few times a week. 

Ultimately, how often you do hula hooping will depend on personal preference (just like the weight of the hoop).  You can hoop in your living room for 10 minutes any time you want or add it to the beginning or end of another workout. Look for an adjustable hoop with easy assembly that you can use in a home gym or take with you on the go!

Next, let’s look at the benefits! The following are seven great benefits of weighted hula hoops.

1. They Boost Overall Fitness

Photo Credit: Shutterstock

Using a weighted hula hoop provides an effective moderate-intensity cardiovascular workout that can help burn calories, improve endurance, and enhance overall cardiovascular health. 

The added weight engages core muscles, making it a more intense workout than traditional hula hooping. 

It also targets muscles in the abdomen, lower back, hips, and thighs, leading to improved muscle tone and strength. Plus, it’s low impact and easy on the joints. 

2. They Improve Core Strength

Hula hooping, especially with a weighted hoop, engages the core muscles extensively. 

This can lead to improved core strength, stability, and balance. A strong core is essential for overall body strength and can help prevent back pain and improve posture.

You might also enjoy our favorite core strengthening exercises!

3. They’re Fun!

Photo Credit: Depositphotos

Simply put, hula hooping is a fun form of exercise! Many people find it entertaining, which encourages them to stick with their workout routine. 

The rhythmic movement and the challenge of keeping the hoop spinning can make exercise feel like play.

4. They Are Accessible

Photo Credit: Depositphotos

Weighted hula hoops are relatively inexpensive and readily available, making them accessible to a wide range of people. 

They can be used at home, in parks, or in fitness classes, making it convenient for individuals to incorporate hula hooping into their fitness regimen.

5. They Help Relieve Stress

Photo Credit: Depositphotos

Exercise, including hula hooping, triggers the release of endorphins, which are natural stress relievers. 

Engaging in regular hula hooping sessions can help reduce stress and improve overall mental well-being.

6. Exercising with Weighted Hula Hoops is a Great Social Activity

Photo Credit: Depositphotos

Hula hooping can be done alone or in groups, making it a fun social activity.

There are communities and classes where people gather to hula hoop together, fostering a sense of community and support among participants.

7. They Promote Weight Loss

Regular aerobic exercise, like hula hooping, can contribute to weight loss when combined with a balanced diet. 

The combination of cardiovascular exercise and muscle engagement can help individuals shed excess weight!

It’s important to note that while weighted hula hoops offer various benefits, individual results may vary. As with any form of exercise, it’s essential to consult a healthcare professional or fitness expert, especially if you have any underlying health conditions or concerns. This will ensure that hula hooping is suitable for your fitness level.

Don’t worry if you couldn’t hula hoop as a kid—these are easier to keep up on the hips!

The weight can range, so you can find the right choice for you. (If you’re worried about hip pain, stick to the lighter options.)

How to use a weighted hula hoop correctly:

• Start by simply spinning the weighted hula hoop around your waist for as long as you can. Start with feet parallel and hip-width apart.
• Begin to move your hips from side to side. Work up to longer lengths as you get stronger and more confident.
• As your skill improves, you can challenge yourself by trying to spin in both directions. This requires more mind focus.
• You can also intensify your exercise by walking forward and backward.
• Keep things light and fun by watching TV or listening to music while you hoop.

Can Weighted Hula Hoops Help You Lose Weight?

Photo Credit: Shutterstock

They sure can! Weighted hula loops are a fun way to get moderate-intensity cardiovascular exercise. Using these fun hoops can help burn calories and improve endurance—and, of course, the more calories you burn, the more weight you’ll lose. 

By adding weight to the hoop, you also engage your core ab muscles. They can also effectively target your lower back, hips, and thighs.

This effective low-impact exercise is also easy on the joints. Adding weighted hula hoop exercises to your overall fitness and nutrition routine can certainly help you reach your weight loss goals.

If you’re interested in giving a weighted hula hoop a chance, try starting small at first, hula hooping for 5 to 15 minutes a few times a week. 

Ultimately, how often you do hula hooping will depend on personal preference (just like the weight of the hoop).  You can hoop in your living room for 10 minutes any time you want or add it to the beginning or end of another workout. Look for an adjustable hoop with easy assembly that you can use in a home gym or take with you on the go!

Next, let’s look at the benefits! The following are seven great benefits of weighted hula hoops.

1. They Boost Overall Fitness

Photo Credit: Shutterstock

Using a weighted hula hoop provides an effective moderate-intensity cardiovascular workout that can help burn calories, improve endurance, and enhance overall cardiovascular health. 

The added weight engages core muscles, making it a more intense workout than traditional hula hooping. 

It also targets muscles in the abdomen, lower back, hips, and thighs, leading to improved muscle tone and strength. Plus, it’s low impact and easy on the joints. 

2. They Improve Core Strength

Hula hooping, especially with a weighted hoop, engages the core muscles extensively. 

This can lead to improved core strength, stability, and balance. A strong core is essential for overall body strength and can help prevent back pain and improve posture.

You might also enjoy our favorite core strengthening exercises!

3. They’re Fun!

Photo Credit: Depositphotos

Simply put, hula hooping is a fun form of exercise! Many people find it entertaining, which encourages them to stick with their workout routine. 

The rhythmic movement and the challenge of keeping the hoop spinning can make exercise feel like play.

4. They Are Accessible

Photo Credit: Depositphotos

Weighted hula hoops are relatively inexpensive and readily available, making them accessible to a wide range of people. 

They can be used at home, in parks, or in fitness classes, making it convenient for individuals to incorporate hula hooping into their fitness regimen.

5. They Help Relieve Stress

Photo Credit: Depositphotos

Exercise, including hula hooping, triggers the release of endorphins, which are natural stress relievers. 

Engaging in regular hula hooping sessions can help reduce stress and improve overall mental well-being.

6. Exercising with Weighted Hula Hoops is a Great Social Activity

Photo Credit: Depositphotos

Hula hooping can be done alone or in groups, making it a fun social activity.

There are communities and classes where people gather to hula hoop together, fostering a sense of community and support among participants.

7. They Promote Weight Loss

Regular aerobic exercise, like hula hooping, can contribute to weight loss when combined with a balanced diet. 

The combination of cardiovascular exercise and muscle engagement can help individuals shed excess weight!

It’s important to note that while weighted hula hoops offer various benefits, individual results may vary. As with any form of exercise, it’s essential to consult a healthcare professional or fitness expert, especially if you have any underlying health conditions or concerns. This will ensure that hula hooping is suitable for your fitness level.

• It takes the concept of a regular hula hoop and adds additional weight, shock absorbers, and adjustable sizes.
• They typically weigh between a half to a full pound each.
• The bigger diameter makes it easier to learn. 
• Don’t worry if you couldn’t hula hoop as a kid—these are easier to keep up on the hips!
• The weight can range, so you can find the right choice for you. (If you’re worried about hip pain, stick to the lighter options.)

How to use a weighted hula hoop correctly:

• Start by simply spinning the weighted hula hoop around your waist for as long as you can. Start with feet parallel and hip-width apart.
• Begin to move your hips from side to side. Work up to longer lengths as you get stronger and more confident.
• As your skill improves, you can challenge yourself by trying to spin in both directions. This requires more mind focus.
• You can also intensify your exercise by walking forward and backward.
• Keep things light and fun by watching TV or listening to music while you hoop.

Can Weighted Hula Hoops Help You Lose Weight?

Photo Credit: Shutterstock

They sure can! Weighted hula loops are a fun way to get moderate-intensity cardiovascular exercise. Using these fun hoops can help burn calories and improve endurance—and, of course, the more calories you burn, the more weight you’ll lose. 

By adding weight to the hoop, you also engage your core ab muscles. They can also effectively target your lower back, hips, and thighs.

This effective low-impact exercise is also easy on the joints. Adding weighted hula hoop exercises to your overall fitness and nutrition routine can certainly help you reach your weight loss goals.

If you’re interested in giving a weighted hula hoop a chance, try starting small at first, hula hooping for 5 to 15 minutes a few times a week. 

Ultimately, how often you do hula hooping will depend on personal preference (just like the weight of the hoop).  You can hoop in your living room for 10 minutes any time you want or add it to the beginning or end of another workout. Look for an adjustable hoop with easy assembly that you can use in a home gym or take with you on the go!

Next, let’s look at the benefits! The following are seven great benefits of weighted hula hoops.

1. They Boost Overall Fitness

Photo Credit: Shutterstock

Using a weighted hula hoop provides an effective moderate-intensity cardiovascular workout that can help burn calories, improve endurance, and enhance overall cardiovascular health. 

The added weight engages core muscles, making it a more intense workout than traditional hula hooping. 

It also targets muscles in the abdomen, lower back, hips, and thighs, leading to improved muscle tone and strength. Plus, it’s low impact and easy on the joints. 

2. They Improve Core Strength

Hula hooping, especially with a weighted hoop, engages the core muscles extensively. 

This can lead to improved core strength, stability, and balance. A strong core is essential for overall body strength and can help prevent back pain and improve posture.

You might also enjoy our favorite core strengthening exercises!

3. They’re Fun!

Photo Credit: Depositphotos

Simply put, hula hooping is a fun form of exercise! Many people find it entertaining, which encourages them to stick with their workout routine. 

The rhythmic movement and the challenge of keeping the hoop spinning can make exercise feel like play.

4. They Are Accessible

Photo Credit: Depositphotos

Weighted hula hoops are relatively inexpensive and readily available, making them accessible to a wide range of people. 

They can be used at home, in parks, or in fitness classes, making it convenient for individuals to incorporate hula hooping into their fitness regimen.

5. They Help Relieve Stress

Photo Credit: Depositphotos

Exercise, including hula hooping, triggers the release of endorphins, which are natural stress relievers. 

Engaging in regular hula hooping sessions can help reduce stress and improve overall mental well-being.

6. Exercising with Weighted Hula Hoops is a Great Social Activity

Photo Credit: Depositphotos

Hula hooping can be done alone or in groups, making it a fun social activity.

There are communities and classes where people gather to hula hoop together, fostering a sense of community and support among participants.

7. They Promote Weight Loss

Regular aerobic exercise, like hula hooping, can contribute to weight loss when combined with a balanced diet. 

The combination of cardiovascular exercise and muscle engagement can help individuals shed excess weight!

It’s important to note that while weighted hula hoops offer various benefits, individual results may vary. As with any form of exercise, it’s essential to consult a healthcare professional or fitness expert, especially if you have any underlying health conditions or concerns. This will ensure that hula hooping is suitable for your fitness level.

Did you know Americans sit an average of 9.5 hours a day? Whether it’s in your office or at home, you may be sitting a lot more than you think!

Research continues to highlight the detrimental effects of sitting all day. Unfortunately, even if you exercise regularly, all this sitting hurts our health—and the research behind it is pretty shocking.

Here, we delve into five alarming health risks associated with prolonged sitting and tips for being more active during the day.

1. Prolonged Sitting Increases Your Risk of Cancer

Photo Credit: Shutterstock

Eye-opening research published by JAMA Oncology found that a greater amount of sedentary time was associated with a higher risk of dying from cancer.

The same study found that replacing 30 minutes of sedentary time with moderate to vigorous-intensity physical activity could reduce this risk by 31 percent!

2. There’s a Link Between Prolonged Sitting and Dementia

Photo Credit: Shutterstock

UCLA research suggests there is a link between prolonged sitting and reduced thickness of a brain region that helps form new memories.

This is significant because the thinning of that brain area can potentially lead to cognitive decline and dementia in middle-aged and older adults.

3. Sitting Too Much Comes with the Same Risks as Smoking

Photo Credit: DepositPhotos

Experts have revealed that people who sit more than eight hours a day with no physical activity have a risk of dying similar to that posed by obesity and smoking.

So, even if you’re in great shape and have never touched a cigarette, sitting most of the day is just as dangerous to your health.

4. Sitting Too Much Can Increase Your Diabetes Risk

Photo Credit: Shutterstock

Prolonged sitting significantly increases your risk of developing type 2 diabetes, according to a study published in the journal Diabetologia.

Along these lines, the American Diabetes Association points to a study that found performing three minutes of movement every half hour improved blood glucose levels in adults with type 2 diabetes.

5. Prolonged Sitting Can Shorten Your Lifespan

Research published in JAMA Internal Medicine found that if adults between the ages of 40 and 85 did just 10 minutes of moderate to vigorous physical activity per day, we could prevent more than 110,000 deaths each year.

Examples of moderate to vigorous physical activity include walking at a brisk pace, jogging, riding a bike, playing tennis, or doing heavy cleaning around the house.

How to Reduce Your Sitting Time

Photo Credit: Shutterstock

Only 28 percent of Americans are meeting the CDC-recommended amount of weekly exercise, which is 150 minutes of moderate-intensity exercise per week.

Why is this a big deal? Regular weekly exercise has an array of benefits, including better sleep, improved brain health, reduced anxiety, stronger bones, and lower blood pressure.

Aside from exercise, here are some ways to incorporate more movement into your day:

• Try a standing desk at work or in your home office.
• Set an alarm to take a 5 to 10-minute walking break every 30 minutes.
• Bring your morning coffee outside for a walk around the block.
• Make time to play with the kids or your dog. (A fun and easy way to move more!)
• Take a brief walk after eating dinner. (It’ll also help with digestion.)
• Use the stairs instead of an elevator whenever possible.
• Get up and move during commercial breaks if you’re watching TV.
• Throw on your favorite song and dance.
• Take your dog for a walk.
• Pace around while you’re on a phone call.
• Drink more water. Not only is it good for your health, but you’ll have to get up for bathroom breaks more often.
• Use a fitness tracker to monitor how many steps you’re taking each day, and aim for 10,000. (Fewer than 5,000 steps per day is a sign you’re too sedentary.)

Tingling down the back of your leg? Shooting pain in your hip? Dealing with sciatica pain can be incredibly challenging, especially when it affects your daily activities and overall quality of life.

However, the right stretches can make a huge difference in alleviating discomfort! Chris Freytag, a certified personal trainer, fitness instructor, health coach, and founder of Get Healthy U TV, offers more insight into the causes and symptoms of sciatica, plus eight stretches she swears by to help relieve her own sciatica pain.

Sciatica: Symptoms and Possible Causes

The sciatic nerve is the longest and largest nerve in the human body, starting in your back and ending in your toes. Sciatica is pain, tingling, or numbness that comes from the irritation of the sciatic nerve or the nerve roots that lead to the sciatic nerve.

Symptoms of sciatica can vary greatly by individual but most commonly include pain that begins in the lower back and radiates down one or both legs. This pain can range from mild to severe. You may notice that sciatica pain might worsen when sitting, standing, or walking for extended periods.

In general, sciatic irritation comes when something is pressing on the sciatic nerve. There are several things that can be the root cause of sciatica, including:

• A ruptured or bulging disc
• Damaged or broken vertebrae
• Spinal stenosis (which narrows the spinal root canal)
• Arthritis of the back
• Bone spur on the spine
• Pinched nerve or damage from injury
• Inflammation in your piriformis muscle
• Pregnancy

In general, though, most cases of sciatica will not require serious medical treatment and will resolve themselves over time with proper self-care and stretching.

The following are eight stretches for sciatica recommended by personal trainer Chris Freytag. For the most relief, try to complete these stretches at least a few times a week.

1. Single Knee-to-Chest Stretch

Photo Credit: Get Healthy U

The single knee-to-chest stretch is a great way to relieve muscle tension caused by sciatica. You’ll get the most relief in your lower back and hips.

How to do it:

• While lying on your back, place your hand behind one knee and gently pull it towards your chest.
• A comfortable stretch should be felt in the lower back and buttocks.
• Hold the stretch for 30 seconds while breathing and switch legs.

2. Sleeping Pigeon

Photo Credit: Get Healthy U

The sleeping pigeon takes a basic hip-stretching pose and, by lowering the chest down to rest over the top of the stretching leg, adds a deeper sensation to the stretch.

How to do it:

• Begin in a plank position. Tighten your abdominals and pull your right knee toward your right hand, placing your right foot as close to your left hand as you can.
• Keep your back leg long and keep your hips even as you relax your weight through the middle of your hips.
• Slowly begin to lower your chest over your front shin, relaxing your forehead on the mat flat on the floor and arms stretched overhead.
• Breathe and hold for 30 seconds. Slowly lift your chest up, step back into the plank, and switch sides.

Modification: If this is too painful for your knee, flip over onto your back and do the same stretch in a supine position.

3. Cat-Cow Stretch

Photo Credit: Get Healthy U

The cat-cow stretch is a great mobility exercise for seniors that uses slow movements to release tension all along the spine, from the neck to the tailbone. It’s very effective for improving posture and doesn’t require any special equipment.

How to do it:

• Begin on your hands and knees with hands directly under your shoulders and knees directly under your hips.
• Start with your spine in a “neutral” or long position, then slowly tuck your tailbone and lower the crown of your head so your back gently rounds up like a cat.
• Then press the crown of your head away from your tailbone so your back gently curves downward. Let the curve happen naturally.
• Repeat this for 30 seconds.

4. Glute Bridges

Photo Credit: Get Healthy U

The glute bridge is a classic stretch that works the chest, neck, spine and hips and also strengthens the glutes, core and lower back.

How to do it:

• Lie on your back with your knees bent, your feet flat on the floor, and your hands at your sides.
• Tighten your abdominals as you lift your hips so your shoulders, hips, and knees are in a straight line, like a bridge.
• Squeeze your glutes and hold this position for a count of 10, then lower your hips.
• Repeat slowly for 1 minute.

5. Lying Spinal Twist

Photo Credit: Get Healthy U

The lying spinal twist is one of the best stretches for back muscles and glutes.

How to do it:

• Lie on your back and stretch your left leg out long. Pull the right knee in towards your chest.
• Gently pull your knee over your left leg towards the ground. Keep both shoulders on the mat while you do this.
• Hold for 30 seconds and switch sides.

6. Seated Spinal Twist 

Photo Credit: Get Healthy U

Seated spinal twists can help you stretch your piriformis, the muscle that sits deep into the hips just behind your hip bones.

How to do it:

• Sit on the floor with your legs extended out in front of you.
• Cross your right foot over your left leg as near to the hip as you can.
• Wrap your left arm around your right knee and pull it toward your body. Slightly twist to the right.
• Hold for 30 seconds and switch sides.

7. Figure Four

Photo Credit: Get Healthy U

The seated figure four stretch is a great hip opener and will also help relieve the dull, low-back ache that can come from sitting too much.

How to do it:

• Keep your spine straight as you place one ankle on the opposite leg.
• Lean forward toward your calf while keeping a straight back.
• Hold for 30 seconds and switch legs.

8. Seated Sciatic Nerve Flossing

Photo Credit: Get Healthy U

Nerve flossing or gliding involves gentle movements that aim to floss or glide the sciatic nerve through its surrounding tissues.

Nerve gliding helps to free up the nerve, reducing the compression and allowing it to move more freely. It’s like giving the nerve a little more space to breathe and function properly. It involves performing gentle stretches in opposite directions to pull the nerve back and forth.

How to do it:

• Sit tall in a chair with your legs shoulder width apart and feet flat on the floor.
• Extend one leg straight, flex the foot toward the body, and tilt your head backward.
• Next, bring your head forward and down so your chin is near your chest and point your foot.
• Repeat this motion for 30 seconds, and then switch legs.

Walking is one of the simplest and most accessible forms of exercise, yet its impact on your health is significant! You don’t need a gym membership or special equipment—just a comfortable pair of shoes and the commitment to move.

Read on to discover 15 surprising health benefits of walking just 30 minutes a day, from boosting mental clarity to strengthening your heart.

1. Reduces the Risk of Heart Disease

Regular walking can significantly reduce the risk of developing heart disease by lowering bad cholesterol levels and increasing good cholesterol. It also helps keep blood pressure in check.

Over time, this can lead to a healthier heart and a reduced possibility of heart-related issues. According to UCLA Health, postmenopausal women who walk 30 minutes a day lessen their risk of stroke by 40% (for brisk walkers) and 20% (for slower walkers).

2. Helps Maintain a Healthy Weight and Prevent Obesity

Walking is an effective way to manage weight because it burns calories, aids in digestion, and helps to regulate metabolism.

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

3. Can Strengthen Bones and Muscles

Walking engages various muscle groups and helps build strength and endurance. It also enhances bone density and reduces the risk of osteoporosis.

Stronger bones and muscles contribute to overall stability and help prevent injuries.

4. Reduces Your Stress Levels and Anxiety

Walking is a natural stress reliever because it encourages the release of endorphins, the body’s natural mood elevators, which help to combat stress and anxiety.

A leisurely walk can clear the mind, reduce tension, and improve overall mental well-being.

5. Helps to Boost Your Mood

Physical activity like walking helps boost your mood because it stimulates 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 after a 30-minute stroll.

6. Increases Your Energy Levels

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.

7. Helps Get the Blood Pumping

One of the benefits of walking is that it encourages healthy blood flow throughout the body, which ensures that nutrients and oxygen are efficiently delivered to cells.

This improved circulation enhances overall bodily functions and vitality.

8. Increases Your Cardiovascular Capacity

As a cardiovascular 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.

These are our favorite cardio workouts for weight loss that don’t involve any running.

9. Gives a Much-Needed Dose of Vitamin D

Walking outdoors exposes you to natural sunlight, a primary source of Vitamin D. This essential vitamin plays a crucial role in maintaining healthy bones and supporting the immune system, among other benefits.

10. Reduces the Risk of Diabetes

Another walking benefit is that it helps 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.

11. Can Improve Quality of Sleep

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.

12. Improves Coordination and Balance

Walking inherently improves coordination and balance because it requires the coordination of various muscle groups and body parts.

Regular practice improves overall body mechanics, reducing the likelihood of falls and injuries.

13. Promotes 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.

14. Can Boost the Immune System

Engaging in regular physical activity like walking can strengthen the immune system by promoting the circulation of immune cells throughout the body.

This process enhances the body’s ability to fight off infections and illnesses.

15. Exposes You to Nature and Fresh Air

Walking outdoors allows you to connect with nature and enjoy fresh air. This can be incredibly rejuvenating, offering a break from the confines of indoor environments. Exposure to nature has been shown to reduce stress and improve overall mental health.

Walking is one of the easiest forms of exercise out there! It’s affordable, low-impact, and requires no special equipment other than a good pair of shoes. Unlike high-impact sports or intense workouts, walking gently nurtures the body without putting undue stress on joints. This makes it a sustainable and enjoyable option for maintaining physical activity, especially as we age.

Whether you’re strolling through your neighborhood, hiking in a local park, or walking on a walking pad or treadmill, it’s an activity accessible to almost everyone!