Self-described “soft girls who hike” Emily Thornton and Lucy Hird are two UK-based women chronicling their journeys exploring the nature of Great Britain on their TikTok account with the philosophy that “hiking doesn’t have to be hard.”

The idea of “softness” has taken over TikTok as an aesthetic and POV. It’s about leaning into what feels good, taking time for yourself, and nourishing your body and soul. Thornton and Hird apply the soft idea to hiking, reframing the activity from a type of hyper-athletic, achievement-oriented activity, to one that’s accessible to someone with the motivation “simply to enjoy ourselves,” and so coining the term “soft hiking.”

“Soft hiking is about the pure joy of spending time in nature and moving your body,” the soft girls who hike say in an explainer video. “It’s important to take breaks, eat, and actually take in your surroundings. Make some time to go off trail and be present in the moment. There’s no need to rush.”

The soft hike is akin to the hot girl walk and the exploding popularity of walking in general as a form of movement that’s not about burning a certain amount of calories or achieving any particular aesthetic goals.

“I think it’s extraordinary,” says walking expert Joyce Shulman, the co-founder and CEO of the app 99 Walks and author of Walk Your Way to Better, 99 Walks that Will Change Your Life. “What happened during the pandemic and post-pandemic is that people are really recognizing what I call the transformative power of an intentional walking practice.”

Shulman says soft hiking has all the benefits, and then some, of that intentional walking practice. Frankly, there are too many benefits of walking to list, but some highlights include promoting longevity, bone strength, cardiovascular and brain health, boosting creativity, and alleviating symptoms of depression. Walking promotes “feel good” hormones like serotonin, while lowering cortisol.

“A lot of the mental and emotional benefits, I believe, come from when we step away from our computers, our phones, our obligations, and give ourselves the opportunity to really clear our minds,” Shulman says.

Which is exactly what soft hiking does. It’s not about pushing yourself or achieving something. Maybe you’re even somewhere without cellphone service. The purpose is to appreciate your surroundings and move your body.

You can do that anywhere, whether it’s a mountain range or your own neighborhood. But being in nature has the scientifically-proven benefits of reducing stress. Soft hiking is also a form of taking “awe walks,” which have been shown to boost happiness and feelings of wellbeing.

“In order to experience an awe walk, you have to be willing to slow down enough to take it all in,” Shulman says. Taking your time just happens to be one of the tenets of soft hiking.

It might not appeal to everyone at first, especially when hiking has a rap as something difficult that’s only accessible to the hyper-fit people who can scale mountains, or privileged groups with more ready access to nature and hiking equipment. But soft hiking expands the idea of who a hiker is, so that more people can experience the activity.

“I’ve always thought that if you see yourself as a hiker, as someone who hikes, it just kind of opens up all of these opportunities to take your walk off road,” Shulman says. “Once you embrace that identity, think about all the places you can go.”

“Every single second of a match, your core strength comes into play,” says former WWE Diva Erika Hammond, now a celebrity trainer and founder of Equinox’s Knockout workout. “There isn’t a millisecond it isn’t!”

As a reminder, your core is more than your abs. Your core is really your whole “trunk.” So yes, your abdominal muscles, but also your back muscles and tiny stabilizer muscles surrounding your spine. Your glutes and pelvic floor muscles also come into play, since they are what keeps your core stable and aligned.

“Your core muscles play a vital role in stabilizing, moving, and protecting you in your everyday life,” Hammond says. “So a strong core is imperative for overall health and fitness.”

It’s also crucial in wrestling and other combat sports for allowing you to land a blow and take a hit.

“In wrestling you need to have a strong core to brace against resistance,” Hammond says. “Being able to effectively brace your core at different positions and speed during a match is imperative to help prevent injury.”

Hammond recalls how much core strength came into play when she had to “take a bump,” which is when wrestlers land on their back on the mat. Contrary to popular belief, those mats actually aren’t soft; they’re mostly metal and wood with just an inch of foam padding.

“It definitely hurts,” Hammond says. “So taking a bump [and] landing properly definitely needs to have the core engaged to safely brace the landing.”

Today, Hammond teaches shadowboxing in a new Equinox series called Knockout. The principles of core strength and stability she learned as a WWE Diva carry over into her own shadowboxing and in her teaching in building power and endurance.

“In combat sports so much of your power and endurance is derived from your upper and lower body but your core is what connects all of those movements,” Hammond says. “Shadowboxing is truly a full-body workout. Nearly every muscle group in your body is ‘connected’ to each move you make so during Knockout you are constantly engaging your core.”

So how did Hammond build the WWE diva’s core necessary to “take a bump” as a wrestler and land a punch or kick as a shadowboxing instructor? One way is by doing strength training exercises that mimic the moves she’s doing on the mat or in the ring. For example, doing a row at chest height with hand weights or cables works your back muscles similarly to a punch, so it strengthens your core in a way that’s organic to the movement.

Hammond’s favorite core-strengthening move is the extend sit-up twist. “This is a full-core movement, which works your upper and lower ab muscles in the initial extension and the sit-up then fires up your obliques during the twist,” Hammond says. “This strengthens rotational core movement and improves your ability to generate power from the core—much of which mimics your movements in boxing.”

Here’s how to train your core like a WWE Diva in the extend sit-up twist

1. Start on your back with your arms and legs fully extended.
2. Simultaneously tuck your knees into your chest as you lift your upper back off the floor to a boat hold position.
3. Rotate your torso to the left and right, then slowly lower back down to the floor while keeping your abs engaged and shoulders curled off the floor.

Now, there’s a new data source in town that taps into just that: Whoop has announced the launch of a feature called “Strength Trainer” that actually measures the effort your lifting sessions demand on your musculoskeletal system (muscles, joints, and bones). This is different from other fitness trackers, which focus on measuring the cardiovascular system and translating that energy output into calorie burn.

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Now, using the accelerometer and gyroscope in the Whoop device, and training the Whoop strength trainer algorithm on what those measurements indicate about the “muscular load” of a workout, Whoop says it can now quantify a fuller picture of the impact that lifting weights has on your whole body. It takes your musculoskeletal work, as well as your cardiovascular work, into account while calculating your “strain score,” which is how much work your body has undergone, in addition to how many calories it’s burned.

Think back: Have you ever felt totally gassed after a lifting session, but your tracker is saying you only burned something like 75 calories? Now you have some data to back up what your body is telling you.

“Until now, the wearables industry hasn’t been able to quantify muscular load effectively,” Will Ahmed, WHOOP founder and CEO, tells Well+Good. “A lot of wearables capture cardiovascular load with varying degrees of accuracy. This means that they can understand the impact of running, cycling, and other aerobic activities on the body. But this measurement discounts the impact of weightlifting and strength training.”

Other fitness trackers, like the Samsung Galaxy Watch 4, allow you to track different lifting exercises, like bench presses or weighted squats, but it all still ladders up to caloric output. Tonal also measures the exercises you do, and in a “Muscle Readiness” view, actually gives you a picture of how fatigued each muscle group is based on your workouts (green muscles signify fresh muscles, tan are in recovery, and red zones are fatigued). You can use that data to guide your workout selections, but there’s no score, per se, or ability to track fatigue over time.

Whoop is known as the most data-driven fitness tracker, and is often a preferred tracker for athletes. So it makes sense that they’re expanding the definition of what tracking our fitness actually means beyond a cardio-driven view to a fuller picture that does not necessarily have to do with steps or weight loss. And trainers are enthusiastic about the possibilities.

“I definitely think it’s super useful,”says Kevin Mejia, CPT, a founding trainer of DOGPOUND. “Being able to see how muscular load affects stress levels and post-training effects can determine workouts and recovery. It can help maybe avoid injury, overuse, or overworking muscles. It’s super fascinating what technology can bring to improve training!”

Before you consider skipping SPF—or your outdoor workout—know this: There are a few dermatologist-recommended hacks you can try to keep your sunblock away from your eyes.

But why in 2023 do we even still have to deal with this sunscreen-in-eyes situation? “Generally, sunscreens in the U.S. have been formulated for a certain feel and finish on the skin,” says Teo Soleymani, MD, a dermatologist at UCLA Health. “Over the past 20 to 30 years, the cosmetics industry has been big on finding products that are stackable with makeup and other products, or things that feel weightless or invisible on your skin.”

There’s also been a premium on sunscreens that are non-comedogenic, i.e. that won’t clog your pores, he says.

There’s a downside to all of this, Soleymani says: It tends to make sunscreens thin and water-soluble—meaning, they’re more likely to run when you sweat or get wet. “Whenever we look to make products that won’t clog your pores and will be weightless, it limits the ability to create a product that’s not easily rinsed off,” Soleymani says. “But what’s your body’s best rinse? Sweat that comes out of your pores.”

That brings us to what, exactly, you can do to keep your sunscreen in place and out of your eyes. Soleymani has a few suggestions.

Use a sport sunscreen

The name isn’t just for show—these sunscreens are actually formulated differently than others, Soleymani says. “It’s the same concept as waterproof mascara,” he says. “It’s formulated in a way that adheres to your skin a little better and is a little less hydrophilic—water loving—so it won’t slough off with your sweat.”

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Reconsider chemical sunscreens

As a whole, chemical sunscreens, such as those with ingredients like avobenzone, “tend to be less effective at being water resistant than mineral-based sunscreens,” Soleymani says. If you typically sweat a lot during workouts, it’s best to avoid using these on your face.

Reach for mineral sunscreens

Mineral sunscreens are typically thicker than their chemical counterparts, but that’s a good thing when you’re trying to prevent them from sweating off. “They don’t run. Mineral-based sunscreens tend to stick a lot better because of the zinc and titanium used,” Soleymani says. “The only annoying part of them is that they stay on your skin for a long time.” (His pro tip for removal: Try makeup remover wipes to get the sunscreen off at the end of the day or when you’re washing up after your workout.)

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Consider UV shield glasses

In case you’re not familiar with them, UV shield glasses block UV rays and tend to cover a larger area of your face than your standard sunglasses. If you pair them with a hat, you could potentially shield the upper half of your face from the sun without needing to use much sunscreen in that area. “A lot of baseball or tennis players wear them,” Soleymani says. “That can provide a good amount of UV protection without necessarily needing to cake on a layer of sunscreen.”

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Look into zinc oxide sunscreen

Zinc oxide sunscreen is what lifeguards used to smear on their noses and under their eyes in the ‘80s and ‘90s to offer strong sun protection. “That was really effective and would not run with water or sweat,” Soleymani says. “The only thing people didn’t like was that it was very noticeable.” Fortunately, zinc oxide sunscreen has progressed since then, and some companies now offer products that go on clear. Soleymani says it’s worth at least considering using this around your eyes to both protect your skin and create a barrier.

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Overall, Soleymani recommends just being “practical” when you’re working out in the sun. “Be sensible,” he says. “If you’re going to be out for more than 20 minutes at a time during high UV index times—10 a.m. to 2 p.m.—wear sunscreen. And, if you’ll be out for more than an hour, reapply.”

I started “working out” in college, but I can’t say I ever liked it. Girls in my hall would all do eight-minute abs together or take group runs on the seaside cliffs near my Southern California university. I participated, but I also regularly claimed to “not be feeling well.”

College was also where I first developed a less-than-healthy mindset about working out. Since exercise was a chore, it was also a reaction: If I went out for late-night burritos, I had to run the next day. We all treated exercise this way. “I made sure to do a really long run earlier,”a friend would say as we tucked in to chips and dip at a restaurant known for its queso blanco.

While I was lucky to never develop disordered eating, I definitely had some disordered thinking when it came to exercise. Working out was almost exclusively done to look a certain way. You had to work out a certain way, too—at my school, most people ran or surfed for exercise. The learning curve for surfing was too steep for me, and running was just… boring.

This was more or less my relationship with fitness for the next decade. I was motivated by guilt, not enjoyment. The kinds of workouts I was doing didn’t help with that, either—one program popular during the thigh-gap-and-skinny-jeans era was even called the “fit jeans challenge,” as in, do this challenge and you’ll look the way people who wear skinny jeans are supposed to look. 

During the pandemic, my husband and I started doing online workout videos together daily to keep cabin fever at bay. After long hours on Zoom, moving my body started to feel like a treat, and doing fast-paced, high-intensity workouts was nothing like slogging through what always felt like an interminable run. This gave me a major mindset shift: It turns out that being active can actually be fun. With the right approach, it can feel less like work, and more like play.

“There’s an opportunity to make something playful because play isn’t its own thing that exists,” explains Elizabeth Lyons, PhD, of the University of Texas Medical Branch. “Play is basically an attitude towards everything or anything that happens.”

Lyons researches how the characteristics of games can help motivate physical activity and change behavior. Features like unpredictability, discovery, and even challenges can all change the way that someone interacts with something, making that thing more interesting to the person doing it. Those highly variable workout videos I was doing? That unpredictability was probably helping me view exercise more like play. Even though I was doing a similar style of activity every day, the exact moves, the intervals, and the order were always changing.

“The idea of novelty, surprise, unpredictability—these are very common playful experiences that are targeted by games, but they’re also important beyond games just in everyday life for keeping people interested in all sorts of things,” Lyons says. “I think unpredictability is huge.”

Another factor in viewing activities as games, Lyons says, is adding challenges, or rules. High-intensity workouts, for me, had the perfect combination of variability and rules to feel like a game.

“[Challenges are] basically the equivalent of when you’re a kid making up a rule that you can’t step on the cracks in the pavement,” Lyons said. “It doesn’t even have to be particularly challenging. It’s just some kind of arbitrary constraint that makes things more interesting.”

My ultimate challenge: handstands. I started trying to do them when I was in the midst of a lot of life upheaval—a big move, applying to jobs, and generally trying to figure out what I was doing in life. I was craving a small win, something that I could, theoretically, accomplish on my own. Now that I’d been doing regular strength and mobility-building workouts, I had ostensibly built up the capacity to hold myself upside down.

I began, as we start many things in 2023, by watching YouTube videos. And then by climbing up the wall, doing pike push-ups, and all the other things that the internet told me to do to “learn how to do handstands.” And it just wasn’t working. I could barely hold myself in a right angle against the wall. And pike push-ups? For someone who can (still) barely do a regular push-up?

Then I remembered that childhood tumbling class. When we started, we weren’t using the wall, we were inverting ourselves from standing. So, I took myself outside to a lawn and started falling (safely—I still knew how to do cartwheels). A lot. I used any five-minute breaks I could get during the work day to get outside and practice.

And then I started getting a little better, and a little better. I realized that I was throwing myself at the ground with way too much force, which is why I was falling over. I learned that I should claw my hands into the ground. And that if I did fall, I needed to try again right away or the memory would become fear later.

Now, a few months in, I can hold myself upside down, though only for three or four seconds. And while I find myself getting frustrated sometimes, I can also see the improvement. I went from not being able to do handstands at all to consistently holding something, even if it’s just for a few seconds.

By viewing my workouts and handstand practice as recess, I was rewiring my motivation. No longer was exercise something I had to do as a response to guilt. Instead, physical movement was something I wanted to do because it was fun. Tom Baranowski, PhD, professor emeritus at Baylor College of Medicine who has also done research with Lyons, says that “fun” is something adults tend to think of as something for children, writing it off as unimportant.

“You are intrinsically motivated if you’re doing it because you want to do it—not because you’re getting rewards, not because somebody else is expecting you to do it,” Baranowski says. “We need to resurrect the idea of fun and apply it to physical activity and our behaviors.”

Learning handstands has become something where I can get lost in the fun and the challenge, just like I could become engrossed in timeless play as a child. There have been many studies that suggest that your mindset can not only change the likelihood that you will work out but also change how healthy you actually are. Altering my attitude to one of “play,” even accidentally at first, has helped me reshape my relationship with exercise. Now, I’m starting to imagine what other areas of my life could be play, too.

Aside from getting your blood flowing and your heart pumping, busting a move is a great way to get those endorphins going.

“So much of the world of joy gets stuck above the neck and intellectualized,” Radha Agrawal, the creator of the joy-sparking digital dance workout platform Daybreaker+ previously told Well+Good. “But we’ve actually found that a lot of real joy can come from activating the body-brain connection through movement.”

All you need to do is start moving to the beat. But if you don’t feel comfortable just freestyling it to your favorite tunes, a new 10-minute energizing hip-hop follow-along routine for Well+Good’s Trainer of the Month Club from professional dancer and Lululemon Studio trainer Amanda Baxter will get you stepping, jumping, and smiling.

Baxter will take you through six compound dance moves that you’ll put together for a short routine at the end. If that sounds intimidating, don’t worry: Baxter teaches the moves one at a time, and makes sure to review it all. Throughout, she focuses on feeling yourself, putting your own personality into the moves, and not letting something like a hand motion bog you down from grooving in time with the beat.

“With each execution you’re gonna get a little more comfortable and more energized,” Baxter says. “Give a little swag to it, give a little sass, a little attitude.”

You can expect to be hoppin’ it out and swirlin’ it up, doing low lunges with knee knocks, and a shuffle with throwin’ some elbows. Baxter will (helpfully) remind you to breathe, since she expects your heart rate to spike. Most of all, she wants you to be having fun.

“I wanna see those big, sweaty smiles,” Baxter says.

However, this in-vogue word might be causing some confusion in fitness. Mainly with the difference between “low impact” and “low intensity.” Because, guess what, these workouts are not the same thing.

“The inclusion of the moniker of ‘low’ is what really tends to throw people off,” says Lynsey Price, the director of training and development at SLT, who has seen people mixing up the terms. “Workouts can be low impact and low intensity, but like SLT, workouts can also be low impact and high intensity.”

First thing’s first, let’s get these workout types defined.

What is a low-intensity workout?

The advent of hot girl walks and increasing emphasis on the importance of recovery means you might have been hearing more about “low-intensity” workouts. These are workouts where your heart rate increases but doesn’t spike, made up of less strenuous forms of continuous movement.

“Low intensity speaks specifically to the ‘steady state’ in which the heart rate levels remain during physical exertion,” Price says.

Examples of low-intensity workouts are taking a walk or easy bike ride, doing restorative yoga or anything else that gets you moving while “you could still easily hold a conversation without getting too winded,” explains Price.

This doesn’t mean they’re not an important part of a fitness routine. Low-intensity workouts provide necessary recovery for your muscles in between harder efforts while still keeping your blood flowing and your body moving. And, frankly, they’re just really enjoyable.

“In addition to improving cardiovascular fitness, some other benefits of low-intensity workouts are less fatigue and pain, elevated mood, improved sleep quality, and better mobility and balance, all while protecting the joints,” Price says.

What is a low-impact workout?

Just because this workout has the word “low” in the title does not make it easy. Unlike low-intensity workouts, “low impact” does not refer to the amount of exertion you’re undertaking. Instead, it’s about how much (or how little) external stress you’re putting on your joints.

“Low-impact exercises minimize the forces that often ‘rattle the joints’ and put excess ‘wear and tear’ on the body,” Price says.

For example, squats can either be low impact or high impact. A low impact squat is a bodyweight squat, maybe slowed down so you achieve more time under tension. A high-impact version is a jump squat, because the external force of landing back on the ground places pressure on your knees and hips.

The benefit of low-impact workouts are that they deliver muscular development without causing that “wear and tear.” “Low-impact workouts are far more sustainable for the body,” Price says. “They minimize injury, and they also promote recovery.”

Price’s favorite low-impact workout moves involve slow and controlled movements (like during an SLT class). That includes “lunges and side lunges with sliders, and bodyweight oblique work that can be done kneeling and planking on the floor. Weights, ankle weights, and bands are always great to add in, too!”

Can low-impact and low-intensity workouts overlap?

A workout can be low impact and low intensity, such as walking or gentle yoga. However, a low-impact workout like SLT is actually a high-intensity workout because it “focus[es] on safely working the muscle groups to utter, complete fatigue,” but those slow, controlled movements don’t stress the joints as much as a HIIT class or a run.

It would be pretty difficult to do a low-intensity high-impact workout: Can you imagine jumping or sprinting without your heart rate spiking?

So yes, there is some overlap between low impact and low intensity, but each has their own benefits, and one certainly does not require the other.

“Low-impact high-intensity workouts put less stress on the joints while still elevating the heart rate, improving cardiovascular health and muscular endurance,” Price says. At the same time, she says, “people are feeling and promoting the positive effects of low-intensity exercise, and are far more focused on engaging in activities that are sustainable for their bodies in the long run.”

Bottom line? Get low in the way that feels right to you.

Improper footwear or biomechanics, weak calf muscles, certain medications or health conditions like diabetes and even nutritional deficiencies can also play a role in causing tightness and issues with the Achilles tendon, says Rashi Anand, DPT, a physical therapist at Grit ATX in Austin, Texas.

“We also know that the amount of rest and recovery a person includes in their training program plays a key role in their susceptibility to Achilles tightness,” says Dr. Anand.

The good news: Stretching your Achilles can help you maintain an optimal range of motion and potentially prevent discomfort.

How do you know if you have a tight Achilles tendon?

Although in some cases, it is quite obvious that your Achilles tendon is tight, in mild cases, tightness might be harder to identify. And if you have chronic Achilles tightness in both legs, you may have become so accustomed to the feeling that it’s difficult to detect.

Dr. Anand says that signs can include a limited range of motion in the ankle joint when the toes are pointing towards the knees, along with tenderness along the tendon. “Other potential symptoms could include pain, weakness in the calf muscles, and crackling or popping sensations,” she shares. It might be uncomfortable to walk or run. “Counterintuitively, some people may experience increased stiffness with inactivity, but feel better with activity, only to have the symptoms return after,” she says.

3 effective stretches for the Achilles tendon

Classic calf stretch

With this move, you should feel a stretch in your gastrocnemius (the larger calf muscle) and Achilles tendon of the back leg. Dr. Anand suggests that you can adjust the distance of your back foot from the wall to increase or decrease the intensity.

Here are the steps:

1. Find a wall and stand facing it with your feet hip-width apart.
2. Take a step back with one foot and plant the ball of that foot on the ground. Make sure to keep the toes of your feet pointing straight ahead. (Turning your foot outward reduces the stretch on the Achilles.)
3. Lean forward while keeping your back leg straight, and slowly shift your weight towards the wall. Keep your hips squared to the wall.
4. Hold the stretch for about 20 to 30 seconds.

Here’s the stretch in action:

Soleus calf stretch

The soleus is the thinner, flatter muscle that lies underneath the gastrocnemius in the calves; it tapers down and fuses into the Achilles tendon. Dr. Anand says that the soleus calf stretch is similar to the regular calf stretch, but the main difference is how you position the knee in the back leg.

“In the classic calf stretch, you keep the knee of the back leg straight, which really targets the larger calf muscle. But in the soleus calf stretch, you bend the back knee somewhat,” she says.

Here are the steps:

1. With your feet hip-width apart, take a step back with one foot and plant the ball of that foot on the ground.
2. With a slight bend in your back knee, and slowly shift your weight forward.
3. Hold the stretch for about 20 to 30 seconds.

Check out the stretch below:

Calf stretch in a long sitting position

If you’re looking for a gentler alternative to standing calf stretches, Dr. Anand suggests trying a calf stretch while sitting on a bed or the floor with your legs extended straight out in front of you.

Here are the steps:

1. Sit down with your legs extended out in front of you. You can place a rolled-up towel or yoga block under your ankles to get a deeper stretch.
2. Loop a belt, strap, or band around the balls of your feet and gently pull it toward you. Make sure to keep your toes pointing up.
3. You can also choose to stretch one leg at a time if sitting in this position is uncomfortable for you.

Check out the video below for a demonstration:

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Before you begin any of these Achilles tendon stretches, Dr. Anand suggests applying heat (via a heating pad, warm bath, or shower) to your lower legs and feet. You can even stretch in the shower if you have enough room. “Not only does the heat feel great, but it [also] promotes blood flow and softens the Achilles and surrounding tissue for more effective stretching,” she explains.

How often should you stretch the Achilles tendon?

Dr. Anand recommends doing these three stretches three times through for one “set,” holding each for three long slow breaths each (at least 20 seconds total). Repeat that three times per day.

“Just think: ‘3x3x3’ at breakfast, lunch, and dinner,” she says. Consistency is key: Stretching frequently is an important factor in reducing stiffness and improving mobility. “Doing frequent mild to moderate stretches also promotes blood flow and circulation, which directly improves healing rate and tissue health,” she adds.

Although it may seem like a big time commitment, the entire routine shouldn’t take long, and you’ll likely feel a lot more limber and comfortable, which should help reinforce your motivation to stick with it.

But as a somewhat busty woman, none of my teachers could answer my biggest question about my golf form: What was I supposed to do with my boobs?

If you’re a woman with an un-squash-down-able chest, as you bring your arms together to grip the club, there are two quite obvious obstacles you have to go over, under, or squeeze together. Sometimes my boobs would get in the way of my back swing, messing up my range of motion. How to execute a golf swing while taking into account this biological reality seemed like a pretty important question—one that none of the male golfers in my life had ever thought about!

I recently had the opportunity to meet three Ladies Professional Golf Association (LPGA) rookie year players competing in the JM Eagle L.A. Championship thanks to tournament sponsor Zinus, which makes mattresses and furniture. These impressive Zinus ambassadors were giving lessons to a group of us on “chipping”, which are short distance shots meant to get a ball that has landed near to the green, but not on the green, in range of the hole. As I watched the players execute these tricky maneuvers, I couldn’t ignore my burning question about my bust.

The first player I asked, Polly Mack, had to laugh. It’s not really an issue for her personally, but she appreciated that it could be for others—and even saw the upside. She explained that in a golf swing, your upper body wants to move together like a unit, and you want to create a large radius with your arms. So having to maneuver with your boobs could help you keep your upper body together while also enforcing that larger radius.

“It’s honestly almost a good thing if you have bigger boobs because you want to have that radius off your arm,” Mack says. “It makes you want to go through the ball with your upper body and take your upper body with you.”

Another LPGA player, Riley Rennell, was very familiar with the question. Her father and caddy is a longtime ladies golf teacher, so “the question would always be over or under,” Rennell says.

For Rennell, she is firmly on team “over.” That is, place your arms over your chest and press down on your boobs, which also has the upside of enforcing that bigger radius, as Mack pointed out.

“For some bigger-chested ladies, you definitely have to go over. It’s a lot more comfortable,” Rennell says. “Get on top and that way you can have freer mobility, whereas if you’re stuck a little bit under, it can be hard to get the golf club in the correct position. And, a sports bra is the way to go.”

Bailey Tardy takes a different approach, particularly when she’s putting.

“I honestly think it’s a built-in training aid for us,” Tardy says. “You want to think of just rocking your shoulders when you putt, and we’ve got something to squeeze.”

The idea is by squeezing your boobs together, you can keep that upper body moving as one solid unit during your putts.

“Even now when I’m putting, my elbows stay by my side and I literally squeeze my boobs together,” Tardy says. “It just keeps everything together and everything locked.”

While considering whether I was team go over or team squeeze together, I had to question whether my quandary was a little bit offensive. Was it similar to the line of thinking of “Oh no, what does a woman president do when she’s on her period”? Was I giving too much importance to a biological difference, and thus implying that golf is a man’s activity that women simply have to adapt to?

Tardy reflects that her putting form “is definitely different than what the men do.” Maybe acknowledging those differences is not insulting, but instead is necessary, and even validating, to making golf more accessible and welcoming to women.

“I’ve never really been taught by a woman,” Tardy says. “It would be great to get some women’s insight.”

How yoga can help menstrual cramps and other symptoms of PMS

Melie Purdon, a yoga teacher and prenatal expert at YogaRenew, says that while people experiencing menstrual cramps often feel compelled to lie on the couch and be inactive, doing so actually reduces the body’s ability to work through discomfort on its own. “We can decrease symptoms of period cramps by moving the body in a way that will massage the organs and make room in the abdomen for the uterus to contract and shed its lining without compromising the breath.”

Yoga simply helps you and your consciousness get out of the way and give your body the space to do what it is meant to do according to Purdon, who says that if you practice yoga consistently—especially on the days you don’t feel well—you may actually derive even more benefits from your practice.

“For example, during period cramps and PMS, the body can feel sluggish and heavy, morale may be low, and energy can feel multiple espresso shots away,” she says. “Yoga will improve blood flow and overall vitality.” Blood flow is important during a woman’s period because it helps to expel the built-up tissue and endometrial lining from the uterus. This process helps to keep the uterus clean and healthy and prevents the buildup of bacteria and other debris which can cause infection. Additionally, the blood flow helps to keep the endometrial lining of the uterus thin and elastic, which is important for healthy fertility. Cramps are your body’s way of drawing blood flow to your uterus, so doing exercises like yoga that can help the process are beneficial.

With that said, yoga—especially when you have symptoms of PMS—doesn’t need to be an intense or vigorous workout to be beneficial. “What we want is gentle, targeted movements that will, even in a few minutes, benefit the practitioner’s mind and body simultaneously,” says Purdon.

The best yoga poses for cramps and other period symptoms

1. Supta Padangusthasana II (Reclined Extended Hand to Big Toe Pose) With a Strap

How to do it: Lie on your back with your legs extended long holding a yoga strap (or belt if you don’t have one) by the ends with both hands. Bend your right leg and place the ball of your right foot into the middle of the strap. Extend that leg up toward the ceiling, then let it open out to the right side like a book (leg can be straight or slightly bent if you have tight hamstrings), keeping your left hip heavy on the floor. You can place a pillow under your right thigh for extra support. Flex your thighs and left foot. Hold for 10 breaths, then switch sides.

In general, hip openers like Supta Padangusthasana II are great to do one your period. Find it and more in this 25-minute flow: 

2. Prasarita Padottanasana (Wide-Legged Standing Forward Bend)

How to do it: Stand tall (option to have your back against a wall for extra support). Step your feet wider than your shoulders, then with your hands on your hips, fold forward, leading with your heart, allowing your head lower toward the floor—option to bring your hands to your feet or ankles if they’re accessible, or allow your palms to flatten into the floor beneath you with a soft bend in your elbows. Press the outer blades of your feet down and away from one another, as if you could rip the floor apart with your feet. Keep your legs extended fully and the sides of your torso long. Hold for 10 breaths releasing downward toward the floor. (If a full forward fold doesn’t feel good, Purdon says you can rest your arms and head on a chair in front of you.)

3. Janu Sirsasana (Head to Knee Forward Bend)

How to do it: Start seated on the floor with your open in a straddle (V) position. Bend your right knee, bringing the sole of that foot against the inner thigh of your left leg. Rotate your torso to square your left leg. As you breathe in, extend your torso upward. As you breathe out, fold over your left leg (option to place a pillow or bolster and a blanket on top of your left leg for support). Walk your hands forward on either side of your left leg, pressing into your palms and lengthening your heart forward as you breathe in. As you breathe out, relax your belly over the bolster and rest your head on the blanket.

4. Supta Sukhasana (Reclined Easy Seat)

How to do it: Start seated cross-legged on the floor (you can place pillows under your knees for extra support) with a bolster or two pillows lengthwise on the floor behind you, fold a blanket on the end to support your head. Recline back over your props and allow your arms to open out to the sides. Close your eyes and hold for 10 breaths, then switch the cross of your legs and hold for 10 more.

How often should you do yoga poses for period cramps?

Purdon says that there are no universal guidelines or expected outcomes for how quickly you can expect to notice PMS symptom relief from doing yoga poses for cramps—everyone is different, and our bodies all respond uniquely to yoga, as well as the hormonal fluctuations causing menstrual cramps and other PMS discomfort.

“The main idea here is to realize that the work is gradual and builds on itself–you wouldn’t expect to eat a full orange and the vitamin C to kick your flu symptoms right away” says Purdon. “Therapeutic yoga is very similar; if someone is brand new to the practice of yoga, it will take some time for the benefits to show, especially with such a targeted goal as to ease cramps.”

It’s the practice that you commit to every day—on the days in between your bleeds—that will make the greatest impact, Purson adds.  “The wealth of the practice lies in its adaptability to different seasons of life. The key to making the practice of yoga work for you in every scenario possible is to practice consistently without interruption and over a long period of time,” she says. “You don’t need multiple hours a day, you just need to show up.”

Finally, Purdon notes that severe period cramps can sometimes be caused by endometriosis. Along with a consistent yoga practice, it is important to work with your healthcare provider and medical experts if you’re concerned or distressed by PMS symptoms or not seeing relief from home remedies.

Though a warm-up might seem like a waste of precious workout time, it can actually make your strength training session far more effective. Much like when you’re going for a run or jumping into a soccer game, your body benefits from being loosened up and having your blood pumping before you start lifting heavy weights. Research repeatedly shows that dynamic stretching (meaning, stretching that includes more active movements that get your heart pumping) improves athletic performance more than static stretching or not stretching at all.

That’s why for the most recent episode of Well+Good’s series “Good Moves,” we tapped Alo Moves trainer Roxie Jones to share a full-body warm-up designed to get your body ready for strength training. As she explains, this 11-minute series will “mobilize your joints and get your muscles activated so you can have the best training session possible.”

Jones starts off with a few mobility exercises to open up the range of motion in your back, shoulders, and hips. Throughout, she has you moving in a very careful and controlled manner. For instance, you start with cat-cows (which Jones says she personally starts every workout with) but very, very slow cat and cow movements. Jones says that quality is always better than quantity, particularly when you’re just starting to warm up. In cat-cow, you want to move slow enough that your back can arch each spinal joint, vertebrae by vertebrae. Now, that isn’t exactly how your spine works, but the mental image is helpful for going nice and slow.

Later, Jones has you move through circular “fire hydrants,” which are cheekily named after the way they resemble a dog peeing on a fire hydrant. She has you bring your leg up, out, around, and back while keeping your core engaged and back straight. No arched backs for this move—you want to isolate that hip and get a full rotation to loosen up the joint and increase blood flow. This is the kind of thing that helps you move better and lift heavier during your workout. “You’ll feel looser and more capable of getting better movement,” says Jones.

Next are a couple of muscle activating moves using isometric holds to get those muscle fibers firing and ready for bigger movements. And Jones ends with a couple dynamic plyometrics exercises to really get your heart pumping. “It’s great to have some plyometrics to get your tissues more elastic and ready to go,” says Jones.

All it takes is 11 minutes to loosen up and warm up your body so that you can get in a more effective strength-training session. So grab some comfy clothes, and press play.

But it turns out, Julia Blackwell, a fascia release expert, says this approach is often ineffective at actually loosening up that fascia and, you know, decreasing your pain. However, there are other ways to use a foam roller to relieve knee pain—they might feel a little more intense, but they only take 10 minutes or so to do.

First things first: What is fascia?

Blackwell describes fascia as the biological “fabric” (or connective tissue) that holds everything in the body together.

“One of my favorite analogies is to imagine fascia like plastic wrap that wraps around every single thing within us. It encases every muscle fiber, muscle group, ligament, tendon, bone, nerve, blood vessel, and organ,” says Blackwell. “This plastic wrap organizes our body into the shape, structure, and texture we see in the mirror.”

Blackwell says that the amount of mobility afforded by our fascia is largely dictated by the extracellular fluid within it. “Think of it like oil between all those layers of plastic wrap,” she says. “This fluid nourishes our cells, hydrates all our tissues, allows muscles and joints to glide, and even absorbs impact. Healthy fascia hydrated by the extracellular fluid is key for feeling young, moving easily, and living life without aches and pain.”

So, how can fascia lead to knee pain?

According to Blackwell, issues begin to arise when certain areas of our fascia become restricted and dehydrated. With knee pain specifically, there are several potential reasons why the fascia can become unhealthy:

• Underuse: “Working at a desk and simply living in modern culture has landed this as the most common culprit; there are truly so few of us that are moving the way our bodies were intended!” says Blackwell.
• Overuse: We tend to be repetitive in our movement patterns—and in our choices of workouts. Blackwell says that running and squatting, in particular, tend to tighten fascia around the knees over time.

“Through either of those causes, that critical hydration of extracellular fluid gets pushed out and our ability to absorb impact and have our knee joint glide easily becomes directly affected,” says Blackwell. “What this ends up feeling like is stiff, achy, and painful knees.”

How can foam rolling help?

Blackwell, who offers free foam rolling routines at movementbyjulia.com, says that even if your knees have been achy for a long time, the good news is that it is possible to restore the health of your fascia. A comprehensive approach, using compression, cross-fibering, and active movement can help to re-introduce hydration and space.

“Through compression, we encourage a massive fluid exchange when we release the pressure—goodbye inflammation and hello blood flow!” Blackwell says. “We can do this with a standard foam roller.”

She further explains that foam rolling can activate our fasciacytes, which are cells within the fascia that stimulate the production of hyaluronic acid (HA)—a critical component of extracellular fluid that acts like grease for our joints.

But here’s the thing: Blackwell says that the normal back-and-forth foam rolling with the “grain” of the muscle that we usually do is actually ineffective at stimulating the fasciacytes to produce the lubricating HA. They are only activated through cross-fibering, or going against the direction of the muscle fibers. “So this is likely the reason you’ve been unable to find lasting relief with only rolling up and down your muscle,” says Blackwell.

The final piece of the puzzle is actively moving through a range of motion to signal to our nervous system that it’s safe to move that way. “While all these separate parts can give you some results, the magic is in the simultaneous combination!”

How to properly use a foam roller for knee pain

There are three moves Blackwell recommends doing with the foam roller to help lubricate the fascia in order to decrease knee pain. With each, she says to remember to breathe consistently throughout. And she adds: “If it feels tender, know that that is simply a signal that the fascia is dehydrated here and that it will become less intense over time as your fascia becomes healthier.”

Calves

1. Sitting on the floor, place your left calf muscle on top of your roller. Start on the upper calf, but stay at least two inches below the knee joint.
2. Cross your right leg over the top of the left to add more compression.
3. Slowly point and flex your toes from the ankle. Take your time and move through the maximum range of motion possible. Do 10 reps.
4. Next, slowly circle your ankle. Roll the entire shin/ankle complex, so when you roll your toes to the inside, you turn your whole leg to the inside as well, then as you roll your toes to the outside, roll your whole leg to the outside, so that you get ultimate cross-fibering on the calf. Do five circles in each direction.
5. Repeat on the other leg.

Quads

1. Come into a forearm plank position with both of your quads (front thigh muscles) on your roller. Start on the lower quads, but at least two to three inches above the knee.
2. Flex your toes, and slowly bend your knees back towards your butt like you’re doing a hamstring curl.
3. Once you get to 90 degrees, slowly straighten your legs back out.
4. Repeat two more times.
5. Then, bend your knees back to 90 degrees again and begin rocking your heels from side to side for the cross-fibering action.
6. Slowly move your heels from side to side 10 times, remembering to breathe deeply. Avoid engaging your lower back.
7. Rest for 15 to 30 seconds and then repeat this technique on a slightly different spot of your quads one more time for maximum effect.

IT bands

“This one can be a bit intense the first few times, so if you want to make this easier, wrap your roller in a yoga mat to add padding,” suggests Blackwell.

1. Come down into a side plank position with the roller on the side of your left thigh about three inches above the knee joint. Place your right foot on the ground in front of you for stabilization.
2. Flex your left toes and slowly bend your knee back towards your butt like you’re doing a hamstring curl.
3. When you get back to 90 degrees, slowly straighten back out. Repeat one more time.
4. On your third time bending your knee back, pause at 90 degrees and then lift your heel gently towards the ceiling and then down towards the floor.
5. Rock up and down three times and then come off the roller.
6. Repeat on the right leg.

Blackwell says it’s safe to perform these foam rolling movements for your knees every day, or you can do them every other day if you experience any soreness after releasing fascia with this technique. “Soreness is rare, but I always recommend honoring your body if it’s asking for an extra day to integrate and recover,” she says.

If you’ve mainly been experiencing knee pain during exercise, she recommends doing these moves as part of your warm-up. But a word of warning: “This method of rolling can be a bit more intense than standard rolling back and forth. However, it’s so effective that you can spend less time on your roller and experience faster and more lasting results.”

Here to give her expert tips on what to eat before a 5K, what to avoid, and how else to best prepare yourself is registered dietitian and Cook, Eat, Run author Charlie Watson, RD. Watson helps runners (of all levels) properly fuel their bodies during training as well as on race day. Keep reading for her insight.

What food should I eat before a 5K run? The night before? The morning of?

While determining what to eat before a race is an individual process, there are a few golden rules to fueling up properly.

1. Stick with foods you know your body digests well

Before getting into the specifics of what to eat, Watson wants to make something clear: race day is not the time to experiment or drastically switch up your eating habits. “Make sure you practice to establish what works for you,” Watson says. “When it comes to pre-race fueling, what works for one person might not work for another.” Think back to your training: What did you eat before some of your best, long runs? If a food consistently made you feel good during your training, chances are it will on race day, too.

2. Eat your pre-race meal at least an hour before it starts

According to Watson, when you eat matters, too. “Ideally, eat about an hour before [the race] starts, although some people [feel best] eating two to three hours before a run,” she says. Most importantly, she says not to eat pre-run fuel immediately before your race. “When we run, blood flow to the digestive system reduces by up to 80 percent, meaning if you eat too late, much of what you eat will go undigested while you run and can feel uncomfortable sitting in the stomach,” she says. It also means the nutrients in your pre-race meal won’t be used as energy until much later because of the delayed digestion.

3. What should I eat for breakfast before a 5K run? Make sure your pre-race meal has carbs.

When it comes to the important nutrients to include in your pre-5K meal, Watson says carbohydrates are the biggie. “You want to mix slow- and fast-release carbs to get that pre-race energy boost that will sustain you throughout the three-plus miles,” she says. The best food for runners, slow-release carbs include foods with a lower glycemic index that are less processed and higher in fiber (so, oats, whole grains, sweet potatoes, that kind of thing), while fast-release carbs tend to have a higher glycemic index, like fruits and juice, to give you immediate energy.

4. Keep it simple

While it’s important to keep the nutrient balance of your pre-race meal in mind, the actual prep work shouldn’t be complicated. After all, the majority of races are in the morning, so you won’t have a lot of time to make an elaborate breakfast. Some of Watson’s favorite pre-race breakfast foods to eat before a 5K include:

• Whole grain toast with jam
• Oatmeal topped with fruit
• Banana with nut butter

5. Get your carbs at dinner, too

The night before a race is also a good time to give your body some carbohydrates that can be used as energy the next day. Sweet potatoes, brown rice, and chickpeas are all examples of healthy carbs that can be used to fuel your run. A couple meal ideas from Watson’s cookbook include sweet potato gnocchi, salmon and sweet potato fishcakes, and Balinese beetroot curry.

Watch the video below for more tips on what to eat for optimal energy:

What foods to avoid before running? And other tips to keep in mind

It’s important to know what you shouldn’t eat or do before a 5K race in order to keep up the pace.

1. Avoid high-fat foods before a race

As far as what not to eat before a race, fats are going to be least beneficial. “Fats remain in the stomach longer than any other macronutrient because of their complicated digestive process,” clinical nutritionist Nicole Lund, RDN, of the NYU Langone Sports Performance Center, previously told Well+Good. That means you’ll want to veer away from foods like burgers or anything fried the night before. Lund also recommended avoiding foods with sorbitol (a fruit-derived artificial sweetener), which could irritate the digestive system.

2. Don’t forget to hydrate

When prepping for a 5K, it isn’t just about what’s on your plate; hydration matters, too. “It’s important not to start your race dehydrated as it’s very hard to ‘catch up,'” Watson says. “Ideally, you want to meet your fluid requirements—usually between two to three liters—each day in the week leading up to the race so that you don’t find yourself gasping for water at the first aid station.” Watson adds that if you tend to sweat a lot, you may want to consider using electrolyte tablets the day before, morning of, and afternoon after a race, too.

3. Keep your coffee habits the same

If you’re wondering whether your morning cup of joe will help or hurt your run, Watson reiterates her advice to do whatever has worked for you in the past while you’ve been training. “If coffee is part of your morning ritual, if you like the caffeine boost, or if coffee helps get things moving before the race, then stick with it. But don’t start having it pre-race if it’s not something you’ve done before…trust me on that.”

4. Plan your post-5K meal, too.

Besides figuring out what to eat before a 5K, Watson says to consider what you’ll eat when you’re done, too. (A nice mental picture to make those miles fly by faster…) “After a race, you want a mix of carbs and protein, ideally in a 3:1 ratio,” she says. “It doesn’t have to be complicated. I tend to have a skim milk iced latte after a 5K. Otherwise, a mix of eggs with toast or a smoothie can work, too.”

5. Is it ok to run a 5K on an empty stomach?

Like most aspects of training and running, what (and whether) to eat before a 5K is a personal choice. However, to get the most out of your run, and perform your best, experts recommend fueling up. If your body doesn’t have carbohydrates and protein on hand, it will break down your fat and muscles for fuel instead. Getting this less readily available energy adds an additional strain on your body, which could negatively impact your workout.

“Trying to force the body to use fat as fuel can negatively affect your performance,” Natalie Rizzo, MS, RD, sports dietitian and founder of Greenletes, previously told Well+Good. “This means you won’t be able to work out as hard and may even feel like you’re losing your fitness level.”

6. Should you eat during the race?

This is another personal choice.  A 5K typically won’t take the amount of time experts say requires a mid-run snack, which is 75 minutes. But if you’re curious about juicing your body with fuel during a race, check out this guide to what to eat during a marathon.

With these tips in place, you’re bound to go into your 5K energized and ready to kill it. Now that your mind is cleared up about what to eat, you can focus on other pressing matters: like what exactly should be on your race day playlist.

“Just like the song ‘Dem Bones,’ ‘the hip bone’s connected to the… knee bone.’ So, the ankle is really connected all the way up to the hip,” explains physical therapist Karena Wu, DPT, owner of ActiveCare Physical Therapy in New York City and India. Because everything is linked, weak ankles can cause trouble for your entire lower body and lead to unnecessary injuries. “If the ankle joints are weak, the emphasis gets placed on the knee and hip to create more motion and absorb more forces,” says Dr. Wu. “This creates an imbalance, so the other joints in the kinetic chain then have to step up and do the work.”

This type of domino effect can happen in all types of movement patterns, but Dr. Wu says she most often sees weak ankles causing problems for folks who run or who play tennis, soccer, beach volleyball, or other sports that involve start and stop motions on uneven terrain. And that kind of makes sense, right? When you’re coming to an abrupt stop, landing at an odd angle could wind up straining your entire lower body.

Fortunately, strengthening your ankles (and your feet) helps to increase the longevity of your hips (and your entire lower body kinetic chain). Below, Airrosti physical therapist Anthony Pavlich, DPT, shares the three ankle-strengthening exercises he recommends to everyone.

3 ankle-strengthening exercises recommended by a physical therapist

1. Monster walks

Stand with your feet shoulder-width apart and a resistance band around your calves. Tighten your core, and push your hips back until you’re in a half squat position. Keep your head and chest up, and your knees at about a 120-degree angle, making sure they stay behind your toes for the extent of the exercise. Push your knees out and walk forward and then backward while holding the half squat position. Keep your feet parallel, with toes pointed forward.

2. Single leg deadlift

Stand with your feet shoulder-width apart. Keep one foot planted on the floor and bend at the hip to press the opposite leg straight out behind you. Reach your arms straight down in front of your body, or place them on your hips to make sure your whole posterior chain (backside) is completely flat. Bring your leg back to the ground, and switch sides. For an added challenge, hold a dumbbell in one or both hands.

3. Split squats

Move into your lunge position with one leg forward and one leg back. Slowly lower yourself down to tap your back knee onto the ground, then use your glute muscles to contract and raise yourself back up to a tall, standing position. Make sure to complete an equal number of reps on each side.

Research published in Nature Communications in May 2021 found that 120 to 150 years is the “absolute limit of human lifespan.” Using mathematical modeling to analyze (anonymous) medical data from more than 500,000 people in the United States, the United Kingdom, and Russia, researchers found that this age range is when the body fully loses resilience, or, its ability to recover from illness and injury.

The key to living a long and enjoyable life is learning how to increase your healthspan, the number of years a person lives free of debilitating disease or illness. To help you live a healthier and longer life, we’re looking to some of the most qualified longevity experts for their best advice on aging well.

8 longevity tips for increasing your healthspan

1. Follow the “five-a-day” nutrition formula

Staying on top of nutrition requirements can be tricky, so researchers at the Harvard T. H. Chan School of Public Health sought to make it easier with a science-backed five-a-day formula. All you need to consume is two servings of fruit and three servings of vegetables daily in order for it to have a positive impact on your healthspan.

“This amount likely offers the most benefit in terms of prevention of major chronic disease and is a relatively achievable intake for the general public,” says lead study author Dong D. Wang, MD, ScD, an epidemiologist, nutritionist, and faculty member at Harvard Medical School and Brigham and Women’s Hospital in Boston, according to CNBC.

2. Spend time sitting on the floor

In Japan, which is home to many of the world’s oldest people, it’s common practice to sit on the floor. “I spent two days with a 103-year-old woman and saw her get up and down from the floor 30 or 40 times, so that’s like 30 or 40 squats done daily,” says Blue Zones founder Dan Buettner.

Being able to get up and down from a cross-leg seated position is a practice that’s tested through as the sitting-rising test. According to research published in the European Journal of Preventive Cardiology, those who were least able to complete this movement were five or six times more likely to die than those who were best able to complete the task.

So, take a seat—it could very well increase your healthspan.

3. Get regular exercise

We all know that getting regular exercise can help you live a longer life. And a November 2020 study published in JAMA Internal Medicine found that those who engage in moderate or vigorous exercise 150 minutes per week had lower all-cause mortality, or death from any cause. This 150-minute marker aligns with the exercise recommendations from the American Heart Association.

Try this 25-minute HIIT workout:

4. Get optimistic about aging

If you’re anticipating that you’ll have an awful time in old age and doing nothing to prevent that from happening, chances are, you probably will. If you’re optimistic about aging, you’re more likely to take the steps now that can help you live a happier and longer life, shows a December 2020 study published in The International Journal of Aging and Human Development.

“What people read, see, and hear about later life affects their perceptions of old age, even when they’re young. And if they have negative stereotypes, they carry those with them throughout life, and eventually internalize the negativity,” says Shelbie Turner, MPH, co-author of the study and a PhD candidate at Oregon State University. “Then we set ourselves up for a self-fulfillment prophecy where we expect only loss and decline in old age, so are not motivated to engage in health behaviors that can prevent or delay negative aging consequences.”

5. Manage your stress

Stress management is about much more than winding down. When you manage your stress, you’re able to impact the activity of your genes. “We have about 22,500 genes, but only 1,500 of them are on at any one time,” says Michael Roizen, MD, chief wellness officer at the Cleveland Clinic. He explains that stress management can turn off genes that lead to inflammation, which can lead to issues like arthritis and heart disease. “Which genes are on or off are under your control,” says Dr. Roizen. “Which means how long you live and how well you live up to the current era is under your control.”

Try this yoga flow for stress-relief:

6. Live in the present

When Daniel Kennedy, director and producer of the docu-series Healthy Long Life, spoke to centenarians in Mexico about their lives and practices, he found that they lived in the moment. “[Many of the people I met] don’t focus on yesterday or tomorrow, they focus on today,” he says.

7. Practice compassion

Caring for others can help you live a longer and happier life. The Dalai Lama, who is just shy of his 87th birthday, says compassion is key for happiness. “Compassion…opens our heart. Fear, anger, hatred narrow your mind,” he said during a 2016 talk that celebrated his 80th birthday, according to HuffPost.

A study published in June 2020 in the American Journal of Preventive Medicine found that volunteering is a common hobby among those who live long lives. “Our results show that volunteerism among older adults doesn’t just strengthen communities, but enriches our own lives by strengthening our bonds to others, helping us feel a sense of purpose and well-being, and protecting us from feelings of loneliness, depression, and hopelessness,” Eric S. Kim, PhD, research scientist at the Harvard T.H. Chan School of Public Health, said in a press release about the study.

8. Follow the Mediterranean Diet

You’ll hear experts recommend the Mediterranean Diet time and time again, and that’s because it’s so good. It’s centered around nutrient-dense fats, nuts, seeds, legumes, fruits, veggies, whole grains, and seafood—all of which can play an integral role in learning how to increase one’s healthspan.

“The Mediterranean Diet isn’t a specific set of rules and restrictions, making it way easier to adopt than other trendy diets,” says registered dietitian Tracy Lockwood Beckerman, MS, RD, in an episode of You Versus Food on Well+Good’s YouTube channel. “It’s got some serious scientific backing and it doesn’t have to be super expensive.” Research published in the medical journal Gut in June 2020 found that following the Mediterranean Diet may help the aging process by lowering inflammation markers and increasing both brain function and gut health.

Watch the video below to learn more about the Mediterranean diet:

A new mobility and stability workout for back pain for Well+Good’s Trainer of the Month series contains all of the classics, which are must-dos for a reason. They bring blood flow and lubrication to joints, and length to muscles shortened from staying in one position all day.

But one move that physical therapist Winnie Yu, DPT busts out during this 16-minute routine truly blew my mind. Well actually, it’s a Frankensteined combo of two moves.

Windshield wipers, which involve laying on your back with your knees bent, and then dropping your knees back and forth from side to side, are one of those classics that are great for people experiencing back pain and hip stiffness. “Why this is one of my favorite exercises to do is, if you think about the position of sitting all day at your desk, or standing all day at work, some of those lower back muscles and hip muscles can get really tight,” Dr. Yu says. “So if you do lower spine rotations, it’s a great way to get blood flow and mobility to the area.”

Another delectable classic is the figure four hip stretch, in which you start in that same lying down knees bent position, but you place one ankle on top of the opposite knee, then use your hands to draw that knee closer to your chest. This is a must-have move in your hip and glute stretching arsenal, with some added benefits in releasing your lower back, and even stretching your inner thigh.

Here’s where things get interesting. After going through classic windshield wipers, Dr. Yu instructs you to place your lower body in a figure four position. Then, you’ll do that same side-to-side rock, extending your knees towards the ground, while still in figure four. It’s like a windshield wiper with added oomph, creating space in your hip joint and glute muscles, and adding an extra stretch to your lower back as you twist.

You might not get your knees very far down at first, but keep at it, and your trunk will limber up. Don’t be surprised if you hear cracks or pops, says Dr. Yu. “Things will move, things will shift, it’s totally fine,” she says.

Do the whole mobility and stability routine in the video above to bring that same level of deliciousness to your upper back, too.

The idea is super simple: Set to a playlist of high-energy, upbeat songs, Hill leads you on an indoor walking workout that gets you to that 10,000-step goal in just 16 minutes. To keep things interesting (and high-intensity) she adds in side-to-side and back steps (think a mini lunge), exaggerated arm movements to get the whole body moving, and dances along with the music. It’s fun, light-hearted, and a really great way to break up that time at the desk or give yourself an energy boost mid-afternoon, which could explain why Hill’s videos are going viral on TikTok.

The workout is so simple and fun that it’s easy to question if you are actually getting the benefits you may find from power walking outside. But certified trainer Paizley Longino, a coach for STRIDE Fitness, says, “Just because it sounds convenient doesn’t mean it doesn’t come without its benefits. Not only is this workout a much easier alternative to do on your own time, but it also has the huge benefit of allowing you to get your sweat on in a controlled environment as well.”

The upsides of indoor walking workouts you won’t get outside

“While it could be believed that indoor walking may not have the same benefits as an outdoor walk, that’s simply untrue,” Longino says. “Not only is it possible to get so much out of indoor walking, like increasing your heart rate, but you are also most likely even safer being at home by avoiding having to monitor your location, people around you, or animals.”

Plus, this workout is more than just walking in place. “Walking lunges and step ups will help you move your feet, but still focus on strength training at the same time,” says Longino, who adds that this type of quick, fun workout is great to add to your normal strength training because you’re moving your arms, tightening your core, and exaggerating your movements—think a combo of walking and dance cardio. To increase the strength training element, hold on to light two- to three-pound hand weights, or whatever meets your individual needs (for example, water bottles or wrist weights).

We aren’t completely nixing that outdoor walk, though

Even if you embrace indoor walking workouts, hitting the trails, going on a walk with friends, or getting outside should still be high on your list of activities. “Outdoor workouts will always have incredible advantages as far as environmental factors like fresh air, Vitamin D from the sun, and warding off depression symptoms, as well as organic human interaction with a sense of community,” Longino says.

Indoor walking workouts are just a great alternative when time and weather aren’t on your side, and it’s always good to have options.

But last summer I got the chance to try a new piece of at-home workout equipment, the LIT Strength Machine, that promised to get me back on track when it come to working out. Part rower, part Pilates apparatus, part…something else entirely. By using water for resistance, a sliding carriage, and different resistance bands, the single machine is able to offer a host of exercise options.

Because this isn’t a connected device, there are no attached electronics—or cords—which has allowed me to enjoy outdoor workouts in the California sun, and I can use the arm attachment to hold my iPad for guided workouts, which come as part of your monthly subscription to LIT’s fitness app. To boot, it folds up, so as long as you have about two feet of space (wide) for the base of the machine, and at least seven-foot tall ceilings, you can keep it stored upright when it’s not in use.

At $1,800, it’s definitely still a pricey piece of equipment, but if you combine the costs of buying a hydro-powered rowing machine and a reformer, you’d be spending that much (most likely more) easily—and have to figure out where to store two pieces of equipment, which may or may not be a deal breaker depending on the size of your home. (LIT also offers financing, FYI.) Aside from the cost of the hardware itself, you’re looking at $25 a month (or $240 per year) for a subscription to the platform’s digital fitness library. With that being said, you don’t necessarily need the class subscription, though I do recommend it.

LIT Strength Machine — $1,799.00

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The workouts

So as you’ve probably already gathered, you’re not just doing rowing workouts on this machine—the app offers over 2,500 classes, ranging from 10-minute to one hour, with popular music, and a dozen instructors—though rowing makes up a significant category and is truly such a powerful (and underrated!) exercise category, in my humble opinion. Astronauts use rowing machines to train in space because they’re so damn effective, and use so many muscle groups simultaneously, including the legs, back, arms, and abdominals. During a rowing stroke, the muscles that are used the most are the back muscles, quadriceps, hamstrings, and glutes. The arms, shoulders, and abdominal muscles are also used to help generate power and control the rowing stroke.

Then you’ve got Pilates, which is, of course, another full-body workout—the LIT Method machine has components of a classic Pilates reformer, using the seat as a small carriage, with resistance bands added into different routines.

On top of that, there are injury recovery classes, core and conditioning workouts, stretching sessions, postnatal options, and even barre. If you don’t feel like doing a guided class, there are also “scenic rowing” videos where you can virtually row yourself through aquamarine seas or tropical lakes.

My experience using the LIT Strength Machine

One of my favorite parts about this machine is how low-maintenance, straightforward, and ass-kicking it is. Yet it starts out feeling like a “lazy’ workout”—I roll out in pajamas (not even athleisure) and no shoes, sit on the carriage, slide my bare feet under the foot straps, and start rowing. Whether I use one of the guided row workouts, or do my own combination, the result is always a full-body, sweat-soaked experience that hits every major muscle group in my body.

I love doing a simple 10-minute endurance row with Jazmin R on the app, or two different 10-minute sessions back to back. She teaches a lot of foundational skills that build proper form and strength to prepare you for other classes (both on and off the machine). The music is typically electronic, pop, and hip hop (think: anything from a Hardwell dance anthem to Snoop/Dr. Dre’s “The Next Episode” to something vibey by SZA). I dial into my rowing form and movement pattern; she’ll remind me about my grip and posture; and I’ll work through a series of smooth power strokes, as well as sprints. Jazmin’s energy is electric, so even the most basic beginner classes still feel strong and uplifting.

You can adjust the resistance with a dial on the water tank (which, IMO, is so cool… it’s all based on water!). This allows you to manage how challenging your workouts are, and make changes as needed.

Then there’s the Pilates classes—I missed the studio reformer workouts so much, and was craving a return to my favorite form of exercise. One memorable class I took was set to a Billie Eilish/Cardi B soundtrack (a winning combo) and used the seat and resistance bands with handles to replicate the long straps and carriage on a reformer.

I did a core series sitting on the seat, a strap handle in each hand, using a spinal twist motion from side to side and the strength of your arms to pull the carriage in and out. We also did an “elephant,” which is a signature reformer exercise, again using the seat as the carriage. We finished with some lateral lunges with one foot on the seat. These classes are dynamic, challenging, form-focused, and never boring or monotonous.

During the pandemic years, small (virtually insignificant) barriers to entry felt insurmountable—to me, at least! Something as simple as needing to put on cycling shoes and clip in was, for whatever reason, something that got in the way of working out more than once. With the LIT Strength Machine, I don’t even wear shoes half the time. I can just sit down and start rowing… no class, no shoes, no additional equipment necessary. I’ve literally done workouts in my pajamas, barefoot, multiple times.

All in all, the LIT Strength Machine offers some of the safest, most powerful, effective, and accessible forms of exercise that anyone can benefit from. The variety available keeps it interesting for your brain and body, and the instructors keep things positive and encouraging, while still helping you feel somewhat held accountable. The capacity to store it upright (or outside), and use your own up-to-date technology as a screen make this a home gym option that can evolve over time and work for a number of settings and lifestyles.

Even though I wasn’t cut out for the ballerina life, my love affair with ballet continues to this day. There’s nothing quite like feasting yours eyes on a performance, watching the magic unfold as the curtains come up. The dancers flutter across the stage like doves, as they soar in the air and pirouette at the speed of light, all the while maintaining unflinching poise.

But don’t be fooled: If you closely observe a ballet dancer in action, you’ll notice the contours of their taut muscles illuminated by the glow of the stage lights. Behind every graceful move hides unimaginable power.

“We are essentially elite athletes, and I think that’s something people take for granted. What we do is extremely athletic, so we really need to support, fuel, and train our bodies,” says Isabelle Brouwers, first artist at the English National Ballet.

It’s no secret that a grueling training schedule forms the backbone of a ballet dancer’s daily routine. Brouwers has a class in the studio every morning that lasts just over an hour. After that, the rehearsal schedule varies, but she currently has around six hours of rehearsal a day to prepare for Akram Khan’s Creature.

 

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I wanted to know, though, what exercises does a ballet dancer turn to outside of the rehearsal studio to support her training? Well, it turns out the answer is pretty complicated. If there’s one thing a ballerina’s body needs to be, it’s adaptable.

A dancer’s workout routine changes with the seasons. “When we’re doing classical work, I have to do a lot more intrinsic foot exercises. When it’s contemporary, I focus a lot more on deep lunge work and quad control; I do a lot of hamstring and glute exercises to really keep me grounded. [My workouts] will change around what we’re doing, and what we’re doing is changing constantly. We’re having to adapt and maximize the strength of our bodies in different ways. It’s a routine that’s constantly shape-shifting and evolving.”

What happened when I tried a ballerina’s workout routine

When I ask Brouwers about her current workout routine, she chuckles. “If we’re leading up to performance, people joke I’m always the first one in the building,” she says. “I absolutely love starting my day with Pilates; the reformer is a great way to get my muscles activated without too much fatigue before class.”

On top of this, Brouwers squeezes in two or three strength and conditioning sessions a week. As I’m about to embark on a week of trying her workouts myself, I’m exhausted just thinking about what lies ahead.

Brouwers gives me the rundown on the exact moves she does, but before I get started, she issues me a gentle warning. “Don’t try something you don’t know without asking for advice, and always start with the lowest weight you can—don’t try to impress or prove a point to yourself or others,” she says. I make sure this reminder is etched in my mind before I begin. Note to self: Approach with caution.

Monday: Starting with morning Pilates

When my alarm blares an hour earlier than usual on Monday morning, I summon the energy to set up my workout mat for some early morning Pilates.

In a bid to stay as close to Brouwers’ routine as possible, I’ve invested in a foam roller, which she swears by. “Before I do anything I start with a good foam roll to release all the tension from the night before.” As a foam rolling novice, I decide to take her words of wisdom and turn to some expert advice, following along with a guided self-massage.

And all I can say is, wow, my workouts will never be the same again. As someone who wiles away far too many hours at a desk, I felt some seriously satisfying relief in my stiff and sore lower body, as the foam roller unravelled knots of tension I didn’t even know were there to begin with.

Then it was onto some deep core warm-ups and gentle glute activations on the mat. Brouwers recommends performing three sets of eight reps, but emphasizes that “there is no magic number.”

I start with 90-90 toe-taps, keeping my pelvis as stable as possible. For core stability, I move on to opposite arm and leg extensions (aka “dead bug”), opening them away from my body and making sure, as Brouwers reminds me, to do so “without losing control of the hips.” Then onto bicycle crunches and some side plank pulses to really fire up those obliques.

Moving on to the glutes: First up we have side leg lifts, followed by banded clams with a light resistance band, a move which strengthens the glute meds and improves hip alignment. Next up is Brouwers’ non-negotiable move: glute bridges. She starts with both legs rooted to the ground, before switching to single leg glute bridges. “It’s important to load eccentrically and concentrically—muscles contract and stretch, and this is a great move that does both.”

At this point, Brouwers would move on to the main event in her morning workout: the reformer. Unfortunately for me, I’m in my cramped, one-bed apartment, and can’t magically teleport myself to a ballet studio decked out with hydrotherapy pools and ice baths, with physios and personal trainers on standby.

If you’re like me, and your home gym consists of a worn-out Target workout mat, a cupboard full of soup tins for weights, and a dining room chair to wobble against during barre workouts, chances are you don’t have a state-of-the-art reformer lying around. But if you’re keen to reap some of the benefits of a reformer without splurging, give these moves that you can mimic at home a try.

And if are lucky enough to have a reformer at your disposal, Brouwers’ routine varies, but she always does side-lying work with different spring levels, pushing against the bar both in turned-in (parallel legs) and turned-out positions.

“Obviously ballet is very turned-out so you really have to strengthen the rotators,” she says. “It’s important to have an internal rotation as well because it’s a two-way movement that the hip has to do, and if you have no internal range, you’re more susceptible to injury.”

Wednesday: Adding in strength and conditioning

By the time Wednesday rolls around, it’s impossible not to notice how good my body feels. I’ve been working out every morning for the past three days, but my body is showing no signs of fatigue, strain, or tension. Pilates has always been a mainstay in my routine, but incorporating some new restorative movements into my workouts has really added that feel-good factor I was missing.

However, it’s now time to overcome the hurdle that has been ominously hanging over me like a dark cloud: tackling my first ballerina strength session in the gym.

To be honest, strength training has never been my thing. One F45 class was enough to put me off for life. When in the gym, I rarely stray from the cycling machine, avoiding the weights section like the plague.

And to make matters more complicated, there is no one-size-fits-all strength routine for me to follow. As Andy Reynolds, medical director at the English National Ballet explains to me, training programs are scientifically tailored towards each dancer’s unique physical needs. “We profile the dancers twice a year, measuring factors such as range of movement, specific joint angles, and strength of the foot, ankle, hip, back, and lower leg.” The medical team tracks specific markers to determine whether the dancer is making progress or growing weaker in a particular area, building out a specific training plan from there.

Reynolds approach is fundamentally data-driven. “However, I think there’s also a subjectivity at play,” he adds. “What the dancer feels like, what they themselves think they need as well, which is a more complicated nuance.”

Brouwers herself let me in on a little secret: She doesn’t enjoy running. Because it’s so high impact, she prefers starting her gym workouts with a HIIT session on the elliptical or cycling machine, performing eight sets of 20 seconds on, 20 seconds off, for three rounds, with a break between each. “We’ll do more cardio if we’re not leading up to performance, because what we do in the studio is quite cardio-based anyway,” she says.

This is welcome news to me. Hopping onto the bike at the gym, it’s the perfect amount of cardio to get me pumped, and I haven’t collapsed in a sweaty heap on the floor after 10 minutes.

Now onto weights. As I’m no expert, I use the lowest weights possible, and look up each move beforehand to remind myself of the correct form to avoid injury. Brouwers will typically perform three sets of eight, though it varies depending on her training program.

I start with Russian deadlifts, one of her favorites. “It’s one of those holistic exercises that I love because not only does it strengthen the hamstring, it also works on your single leg balance, and your oblique control,” she says.

Brouwers also does a lot of plyometric exercises, such as jumping onto boxes to build power in her jumps. However, when I spot the boxes across the room, my mind jolts with a sharp premonition: I can already see myself face-planting against the box for an audience of eager spectators in this crowded gym, so it’s a hard pass from me. Instead, I (wisely) decide to do an adapted version of this move, doing jump squats on solid ground.

Up next is weighted calf raises, before I move on to the leg press machine. “When we’re doing those huge jumps, the force on our body is around four times our body weight, so you really have to train your muscles to resist that,” Brouwers says. “We’ll do leg presses with up to two times our body weight of resistance on the legs.” Needless to say I opt for a much more modest weight, and I’d suggest my fellow beginners do the same.

I leave the gym feeling confident. What I thought would be deeply intimidating and challenging turned out to be pretty approachable. I’d always believed that weight training wasn’t for the faint-hearted, but with some subtle adaptations, this routine eased me into strength training seamlessly.

The key was adopting the same mindset as a ballerina: Don’t push yourself for the sake of it. It’s all about building strength gently and gradually, and every movement has its purpose. I made adaptations for my body, treating it as a professional dancer would—like a finely-tuned instrument that deserves care and attention.

As Reynolds tells me, it’s all about working with your body rather than pushing it to its limit. “When ballet dancers are rehearsing all day long, it’s important not to fatigue them,” he explains. “More is not better.”

Friday: Surprising conclusions

I won’t beat around the bush. This week gave me an insightful glimpse into the world of dancer fitness, but I don’t feel like I strayed too far outside my comfort zone. While I enjoyed dipping my toe into the world of strength training, I definitely won’t be competing in the Olympics anytime soon.

In their own right, the week’s workouts weren’t overly hardcore or intense. But that’s because dancers are rehearsing for six or so hours a day on top of them. Their workouts are just the cherry on the cake—a means of solidifying and balancing out the hard work being done in the rehearsal studio every day. The intention is to exercise mindfully and with maximum efficiency, to avoid fatigue and injury.

Ultimately, we could all learn something from ballet dancers. Whether you’re a professional athlete, a CrossFit devotee, self-proclaimed Pilates princess, or someone who has never stepped foot in a gym before, it’s a good idea to incorporate gentle, staple practices into your routine, that make you feel good—both inside and out. You cannot underestimate the power of restorative movement, whether that’s a good foam roll at the beginning of the day, or 20 minutes of low-impact HIIT on the elliptical.

And, if you ask me, the most admirable thing that professional ballet dancers have mastered (especially in the midst of today’s fitness culture that sometimes teeters on toxic) is the art of listening to their bodies.

Is it better to walk or run?

Generally, running tends to get a reputation for being a “better” workout than walking, but that’s not necessarily the case. “People will typically burn more calories while they run compared to when they walk but that doesn’t mean it’s a ‘better’ workout by any means,” says Steve Stonehouse, NASM CPT, USATF certified run coach and director of education for STRIDE  “There are a lot of factors that will decide which would be ‘better’ and they’re mostly specific to the individual.”

Walking is also usually touted as an easier option, but that’s not always true, either. “You can perform a well-designed walking workout, and it can be very difficult,” says Stonehouse. “Variables like speed, incline, and duration will all impact the effectiveness of your workout. An easy-paced 30-minute walk will not produce the same results as a high-intensity speed workout for a running, but the same goes for an easy-paced run and a walking workout including different grades of incline.”

The benefits of running

An efficient exercise that activates your muscles, running and longevity go together like PB&J. Jogging has also been shown to benefit your endurance, heart health, mood, and sleep. The benefits of slow jogging add to that list, but it also increases endurance.

The benefits of walking

Walking is one of the most accessible forms of exercise there is that is also easy on your joints. Walking for brain health means this form of movement will help keep your noodle smart as well as your body healthy.

What equipment do you need?

A good pair of shoes is tantamount to making the most of your run, walk, or jog. Walking vs. running shoes differ in the amount of support and cushioning they give, versus how light they’ll keep you on your feet. Here’s Well+Good’s guide to our favorite walking shoes and our favorite running shoes for different types of feet.

Walking vs. running: Which is “better” for you?

To help you figure out which workout is the best for you (which, BTW, is not the same as simply being “the best”), we pitted the two modalities against each other in six different categories, depending on what you’re looking for. But one important thing to keep in mind? “It’s not about walking versus running. It’s about learning how to incorporate both to get the best workout possible while keeping it safe and effective,” says Stonehouse. Because no matter how fast you’re moving, the fact that you’re moving your body is enough to be proud of.

For your joints: Walking

If you’re looking for a workout that’s low impact but still effective, walking is the clear winner. “Walking puts less impact on your joints, primarily because one foot is in contact with the ground at all times, whereas with running, you’re leaving the ground with both feet on every step,” says Stonehouse. “Depending on your efficiency, the pounding can add up with the miles you’re logging.”

Runners are also at a greater risk of injury than walkers, and one study found that men who run or jog are 25 percent more likely to wind up with issues in their feet, Achilles tendons, and tibias. But if you do want to speed things up? “Runners can decrease their risk of injury by building up slowly—often ‘too much, too soon’ is where problems can come in,” says Betsy Magato, Charge running coach. “Working under the guidance of a coach or following a plan can help avoid this.”

For when you’re short on time: Running

According to Magato, a two-mile run and a two-mile walk will deliver the same benefit—running will just allow you to do it faster. “Thirty minutes of running is equal to about 60 minutes of walking,” she says. “If you only have 30 minutes to dedicate to a workout, a run might be best, but if you have an hour, a walk may be better.”

For recovery: Walking

Any trainer will tell you that you can’t operate with a “go hard or go home” attitude in every workout, and walks are a great option when you want to take it easy while still getting some movement in. “The day after a hard workout, a walk is a great form of active recovery,” says Magato. Plus, walks are a great way to increase your overall mileage, particularly if you’re prone to injury.

For your body mechanics: Running

When you go for a walk, your body tends to stay in the same position the entire time, whereas with running, you’re changing things up as you move at different speeds and incline. “There’s value in putting your body in those slightly different positions,” says Stonehouse. Holding your shoulders back as you run has beneficial impacts on both your core strength and your posture, which come in handy long after you’ve reached the finish line.

For longevity: Running or walking

Researchers have found that both running and walking regularly can have significant impacts on your overall health. A 2003 study on 33,000 runners and 16,000 walkers found that over six years, both activities led to similar reductions in risk for high blood pressure, high cholesterol, diabetes, and heart disease. Plus, both activities offer the same types of benefits for your mental health. “Being active improves quality of life, and both running and walking can help improve your mood, build self-confidence, and help you deal with stress,” says Magato.

Consider a run-walk or running slowly

If you’re looking for the best of both worlds, why not combine the two? A walk-run is how everybody from couch-to-5Kers, to marathoners, train to increase endurance. You get the heart rate spikes of running, but the lower impact and longevity of walking.

Mike Curry, a CPT and the founder of Strongboard Balance, advises his clients to try the “rog:” “It’s a little faster than a jog, but it’s slower than a run, with higher knees so that you get a little more flexing, but you’re coming down more flatfooted versus heel to toe, which can be very hard on the joints,” Curry says.

What is the Japanese running method?

Another name for a pace that you can sustain for a long time is the Japanese running method, AKA the “niko-niko” or “smile” jogging method. Created by  Hiroaki Tanaka, PhD, professor at Fukuoka University in Japan, this is a pace where you should be able to run and still sing your favorite song. You can also calculate it based on your age and heart rate, trying to achieve 50% of your VO2 max: keep your heart rate at 138 minus [your age divided by two] beats per minute.

Is it better to walk fast or jog slow?

Curry says to maximize the cardiovascular benefits of walking, jogging, or running, while minimizing the potential for damage to your joints, he advises clients to power walk.

“Walking—not strolling—at a fast pace, as fast as you can go before you run, is gonna be the most efficient,” Curry says.

At the same time, Curry says “to each their own.” It’s really about what you enjoy, and what’s going to get you out there moving.

Is it better to run for 30 minutes or walk for an hour?

A longer fast-paced walk and a shorter slower paced run deliver the same cardiovascular and health benefits, which is why the World Health Organization recommends 150-300 minutes of moderate activity per week, or 75-150 minutes of vigorous activity per week.

So, which one should you choose?

“Both running and walking have their benefits—and both can be included in the same fitness plan,” says Stonehouse. “The ‘best’ really depends on what you like and are going to do consistently.” If you love to run, great! You can do that whenever you want. But if a good, long walk is more your speed? Also great! Both modalities have their own place in any fitness routine—it’s all about figuring out what works for you based on what your goals are, and which one will keep you moving.

Need a little running inspiration? Try this endurance workout, led by Nike run coach Jes Woods:

Knowing your maximum heart rate (heartbeats per minute) is important if you’re aiming to increase aerobic fitness, because it’s the basis for determining heart rate training zones that gauge aerobic exercise intensity. Exercising at a heart rate that’s 50 to 70 percent of your maximum is considered a moderate-intensity zone, while going at 70 to 85 percent of your max is considered high intensity. Anything over 85 percent, and you’re in your maximum heart rate zone.

Reasons why you might not be hitting your target

Intrigued why exercise buffs might be struggling to hit their max heart rates, I asked Clinton Brawner, PhD, a clinical exercise physiologist at Henry Ford Health in Detroit, for his input. His answer: If you’re going all out and not hitting your target maximum heart rate, you either have the wrong target or are doing the wrong type of training to hit that target.

“The important questions are what target are we using and where did we get that target from,” says Brawner. “For years, heart rate zones were posted on gym walls, and it was usually based on a formula of 220 minus your age. However, there is no science behind that formula. There is large variability among individuals—half will have maximum heart rates that are 15 to 20 beats per minute higher or lower than that.”

Even though technology has come a long way since signs posted on walls, most smart devices and cardio machines—while being accurate at measuring heart rates—still rely on old-school formulas to supply users with target heart rate zones.

“A smartwatch is usually giving a target maximum heart rate based on age, not physiology,” says Brawner. “If my heart rate doesn’t go up that high, there will be a disconnect. Heart rate is just an estimate, and tech has lots of shortcomings.”

Brawner says another common mistake is trying to hit your max heart rate zone when doing HIIT or other training that incorporates strength moves such as burpees, jumping jacks, or plyometric lunges. “You will experience regional muscle fatigue (such as your legs burning out) before you get to your maximum heart rate,” says Brawner. “You do get aerobic benefits with these exercises, but the training response is different.”

How to correctly determine your max heart rate

The most reliable way to find your maximum heart rate is through an exercise stress test, which many health and athletic centers offer, says Brawner. If that isn’t an option, an alternative is to measure your heart rate when pushing yourself to the maximum, with the caveat you must be doing purely aerobic exercise such as running, swimming, using an elliptical, or biking (yes, indoor cycling class will work). You’ll likely reach your max heart rate when you can’t have a conversation or hold the pace for more than 30 to 60 seconds.

“The highest heart rate you see at the highest intensity should be your target maximum heart rate,” says Brawner. “Think about how you feel. If you can chat or sustain the pace for several minutes, you’re not at your max, and need to make adjustments to work harder” such as raising a machine’s speed or incline, or making sure you’re using proper form.

(Note: Those who are not physically fit, have heart conditions, or are taking heart or blood pressure medications should not try this, since it could potentially be dangerous.)

And while exercising on a regular basis will not increase your maximum heart rate, it will make your heart stronger and eventually lower your overall heart rate. “You will see a lower heart rate at rest and during exercise,” says Brawner. “The same exercises will feel easier, and you’ll have to work harder to feel effort. That’s a sign of improved fitness.”

Bottom line: While smart devices and cardio machines are good tools for measuring your heart rate, finding your own maximum involves using some human brainpower as well. “We need to be smarter than the technology,” says Brawner.

The latest claim circulating TikTok? That doing hip thrusts in the gym will lower your chances of getting pregnant.

Although it’s not totally clear where this idea originated, it’s been making the rounds, with some creators making cheeky videos about adding more weight to celebrate their child-free lifestyle. But before you start swapping your birth control pills for hip thrusts, we spoke with a reproductive endocrinologist to suss out the science behind the bold claims.

Can pelvic hip thrusts cause infertility?

If you do hope to get pregnant one day, we have good news: “There is no known association between this exercise and infertility,” says Lora Shahine, MD, reproductive endocrinologist and program director at Pacific NW Fertility in Seattle. Infertility is often the result of a multitude of factors ranging from hormonal imbalances to reproductive tract abnormalities. It’s unlikely that any single exercise, including pelvic hip thrusts, would lead to infertility, she says.

Some commenters speculated that placing a heavy barbell on your pelvis can cause uterine prolapse, a condition where the uterus drops down into the vaginal canal. But again, Dr. Shahine says there likely isn’t anything to worry about. With proper form and when done in moderation, weighted pelvic hip thrusts are a safe exercise to incorporate into your routine.

Just like any exercise, performing hip thrusts incorrectly can lead to discomfort or injury. When setting up your weighted hip thrusts, place the barbell in the crease of your hips and use a barbell pad if the pressure on your hips is uncomfortable (it’ll also prevent bruising on your hip bones).

And what if you’re actively trying to conceive? Should you lay off the hip thrusts just to be safe?

“In general when trying to conceive, I recommend continuing to exercise and move the body—exercise is very beneficial for physical and mental health,” Dr. Shahine says.

But it’s best to avoid extremes. Adding on significant amounts of weight, dramatically increasing your time in the gym or drastically changing your workout routine can throw off your hormones, alter your ovulation, and make it more difficult to get pregnant, she says. So if your goal is conception, now probably isn’t the time to push for that hip thrust PR or start training for an ultramarathon.

Can you hip thrust while pregnant?

Dr. Shahine says there’s no evidence to suggest women need to stop performing pelvic hip thrusts once they’re pregnant, but it’s best to work with a personal trainer certified in prenatal fitness who can suggest modifications to make the exercise more comfortable as the trimesters progress.

Once your belly becomes a bigger factor (pun intended), the barbell may not feel as comfortable on your abdomen. Instead, swap the barbell for a pair of dumbbells high on your quads or a resistance band.

And while weighted hip thrusts may not be the secret to warding off pregnancy, they are still one of the most effective exercises out there for some serious glute gains. So keep on thrusting.

Sometimes dogs pop a squat to do their business (another staple exercise), but the iconic move is, of course, lifting their leg up to pee on a fire hydrant. Which is how the world of floor exercise got the killer “fire hydrant” leg lifting move. Usually done within a series on your hands and knees in a table top position, the fire hydrant works your glute medius, outer thigh, and core, according to celebrity fitness trainer and founder of The Sculpt Society Megan Roup.

“Hip mobility exercises like a fire hydrant are really great as a warm up for a run or if you’re looking to incorporate more targeted glute exercises into your routine,” Roup says.

It’s a simple exercise, but there are tips to put in place and pitfalls to avoid if you want to execute this dog-inspired movement in a way your pooch would be proud of.

How to do fire hydrants

1. Start in a tabletop position on your hands and knees
2. Keeping both your knees in a 90 degree bend, lift one of them out to the side, attempting to bring that knee in line with your hip.
3. Lower it back down, but keep your weight in your arms and non-lifting leg (don’t put your weight back into the lifted leg when it returns to the floor).

Do 10 to 12 reps, then repeat on the other side.

Fire hydrant tips

Getting the most out the fire hydrant is all about activating your muscles (especially your core), maintaining proper form, and moving intentionally and with control. Otherwise you risk flailing your leg about for no real purpose—and without getting real results.

Avoid leaning away from the lifted leg

When you lift your leg, you want the rest of your body to stay in that hands-and-knees position, without shifting your weight and body.

“Because there is a lot of balance involved in a fire hydrant, clients naturally lean away from the lifted leg,” Roup says. “Think about plugging equally into both hands. This may mean your leg’s range of motion will be smaller, but you’ll also notice your core even more.”

Keep a neutral spine

Once again, it’s all about engaging that core. Rather than feeling yourself slip into an arched back, keep your spine in line with your head and hips.

Don’t forget about your upper body

The front part of your tripod may not be actively lifting during a fire hydrant, but that doesn’t mean it isn’t working.

“Think about staying active in your upper body, pressing through the floor and out of your shoulders,” Roup says.

Consider adding a resistance band

If you want to up the intensity of your fire hydrant, you can place a resistance band around your thighs above your knees, so when you lift your leg, it’s also working to pull that band apart. Just remember to keep all the above tips in mind so you’re not compensating for this added challenge with incorrect form.

Now you’re ready to make like Fido and get lifting. You may not feel the same relief as your dog does, but you’ll certainly feel the burn!

Want to work on your fire hydrant base? Master the table top position first.

Really just 14 minutes earlier. That’s the length of a new routine of dynamic stretches for the morning from Well+Good’s Trainer of the Month, physical therapist Winnie Yu, DPT, who has put together her go-to moves for the morning. The full-body routine will lube up your joints and tendons, and also help activate your muscles. This will have you feeling more alert, but it will also enable your muscles to perform their very important duties of holding you up with good posture all day.

“If you spend a lot of time on your phone, or even at your computer for your day-to-day, this is a great thing you can do to prime those muscles at the start of the day,” Dr. Yu says.

Don’t worry, we know these are the first moves you’ll do in the morning, so Dr. Yu is ready to ease you into it with slow, gentle movement. You’ll start with a dynamic version of a three-directional child’s pose, meaning you’ll stretch back onto your hips with your arms in front of you, to the left, and to the right, moving in and out of tabletop position. Bringing a little movement to what’s typically a static recovery stretch is “a great way to bring more blood flow to those muscles at the start of the day,” Dr. Yu says. “Once we switch over to the opposite direction, we can hone in to each side a little bit better. You should feel a deeper stretch into those side trunk muscles.”

Next, half kneeling poses, lunges, and even some planks (don’t worry—you won’t be holding the position long), will help gently awaken your hip flexors, which can get shortened when you spend long periods of time sitting.

Finally, a standing series in which you’ll stretch your shoulders, open your chest, and create space in your lower back, will set you up for feeling “looser, more mobile, and ready to tackle the day,” Dr. Yu says.

So, have we convinced you to set your alarm 14 minutes earlier? Give it a shot: Your body will thank you for it.

It’s a risk that just isn’t worth it, especially considering how easy it is to find collapsible bike helmets: Most are lightweight and fold up into a compact, tote-bag friendly size (one even deflates!)—and all make your ride far safer.

What to look for in a collapsible bike helmet

While nearly all collapsible helmets will be lighter and smaller than a traditional helmet, they do vary in weight and volume. Depending on how you anticipate using a helmet—will it live in your purse for an everyday commute, or strap onto your backpack for an occasional ride?—this may be more or less important to you.

If you’re going to be biking to work—or anyplace else where you want to be sure to arrive looking presentable—ventilation may be a factor to consider, too. Some designs allow for airflow, which reduces your chances of ending up with sweaty hair. Others will be just as hot as a regular helmet.

While aesthetics may seem less relevant, you want a helmet you’ll actually wear—so seek out one that doesn’t make you feel dorky. Most importantly, make sure any helmet you buy has been tested for safety: Look for ones that have been certified by the Consumer Product Safety Commission (CPSC). Finding a helmet that fits you well and is comfortable is also key, so look for options that offer multiple sizes or have an easy return process should it not work for you.

4 collapsible bike helmets to shop now

FEND One Foldable Bike Helmet — $119.00

It makes sense that Fend is beloved by reviewers: Its sleek design folds up to half its original size, easily fitting in a backpack or tote bag, and its adjustable dial makes for a snug, comfortable fit, no matter your head size. Folding and unfolding the helmet is easy and intuitive, and the design allows for lots of ventilation, so I found my head getting less sweaty than with other helmets. The shape of the helmet looks pretty traditional when on (whereas some others on this list have a slightly clunkier look).

The helmet also comes with reflective stickers for better visibility. 

Pros

• Lightweight and folds up small
• Simple folding mechanism
• Sleek design
• Comfortable, customizable fit
• Comes in multiple colors
• Two size options
• Meets US CPSC and European EN1078 safety standards

Cons

• Doesn’t lock into place when folded
• Padding gave me small forehead indentation

Shop Now

Airnoggin — $99.00

As someone who has always struggled to blow up balloons, I found inflating the Airnoggin to be a bit of a task (you have to inflate it by mouth), and wasn’t ever quite sure if I had inflated it enough. But for those able inflate it quickly, the helmet could have appeal for its comfortable fit and exceptional safety rating (it is the only collapsible helmet to be rated by the Virginia Tech Helmet Lab, which gave it five stars, and claims its soft pad design better protects for rotational impact than a traditional hard helmet). I felt a little silly wearing it, and could foresee it getting sweaty on a long, warm ride, but it’s certainly a conversation-starter.  

Pros

• Lightweight and reduces in size by 60 percent
• Exceeds CPSC and EN1078 safety standards, and received a 5-star rating from the Virginia Tech Helmet Lab, better than many hard-shell helmets 
• Soft, comfortable design

Cons

• Can be time-consuming to blow up if you don’t have lots of hot air
• Takes minute or two to deflate and fold
• I would hesitate to throw in a backpack or purse for fear of it getting punctured
• Looks a little silly on
• No ventilation

Shop Now

Closca Loop Aurora — $79.90

Another helmet with a sleek design and a seamless folding/unfolding mechanism, the Closca Loop Aurora has major value for the relatively low price. Simply push on the top or bottom of the helmet to fold or unfold it, collapsing its height (its circumference won’t change, so it may not fit in smaller bags). The lightest helmet on the list, it’s comfortable and comes in some genuinely gorgeous colors inspired by the Aurora Borealis.

Pros

• Extremely lightweight
• Easy and quick to fold and unfold
• Comes in four fun colors
• Some ventilation
• Comfortable fit
• Two size options
• Meets CPSC and EN1078 standards

Cons

• Folds flat (circumference doesn’t change), so may not fit in smaller bags
• Gave me a forehead line
• Futuristic look may not be for everyone
• Some reviewers report issues with the clasp and/or strap over time

Shop Now

Overade Plixi Fit — $131.00

For a helmet with an extra-small footprint in your bag, there’s Overade’s Plixi Fit, which folds up in several directions (albeit in a slightly complex way) into a compact shape a third of its size when unfolded. Aesthetically it’s nothing to look at, but it’s fairly comfortable and will get the job (safety! preventing brain injuries!) done. 

Pros

• Lightweight and folds up very small
• Some ventilation
• Comfortable fit
• Meets CPSC and EN1078 safety standards

Cons

• Slightly complicated to fold and unfold
• Doesn’t lock into place when folded
• Basic traditional helmet look 

Shop Now

There’s a growing interest in building muscle, and the old-fashioned weight room is where women are headed to put in the work. For years—decades, really—this part of the gym has been seemingly reserved for men looking to build muscle and strength. While that’s long been a goal for women as well, the macho culture of “pumping iron” has often made women feel hesitant to join in. Not anymore.

“We are seeing an increase in women training with barbells and free weights in general rather than just sticking to cardio,” says Crunch Fitness senior personal training manager Anna McCloskey (who is a professional powerlifter herself, with the all-time world record in the squat at 775 pounds in the 181-pound class). And experts say that this uptick comes with major benefits for the women getting in on the trend.

Why women are flocking to the weight room

Part of the reason why women are feeling more confident lifting in the gym is thanks to fitness influencers like Whitney Simmons and Alex Redmond. On TikTok and Instagram, top female trainers are sharing video tutorials of their strength workouts that anyone can follow, along with fitness pointers, and even some comedic relief. Altogether, it makes lifting a lot less intimidating and a lot more approachable.

The Covid-19 pandemic also played a major role. When gyms and boutique studios alike closed their doors in 2020, female trainers flocked to their socials and Zoom to serve as beacons of optimism, strength, and hope, teaching women all over the world how to lift within the comfort of their own homes. Now that most of us feel comfortable heading back to the gym, women are taking their lifting routines to the weight room in order to access so much more equipment. Since, while most of us have enough space to store a yoga mat at home, fewer have the ability to stock weights and bars, let alone larger equipment like squat racks.

According to personal trainer Bianca Vesco (aka Coach B), living through a pandemic led many of us to change our approach to working out in general. “Covid forced everyone to get really serious about their health, and life became so precious so quickly that, I think, we all started looking for lifelines—lifelines that protected us long-term, and strength training was at the top of that list,” she says. Working out became less about what it made us look like, and more about how it could improve our health.

The growing strength training trend has also fed itself in a way. “Over the years, women have become empowered to speak up and take up space—we see this happening in many contexts, including the gym,” says Caliber trainer Laura Lee Crabbe, CPT. “And when women see other women thriving in the gym, it empowers them to join in as well. There is power in numbers, and it is a comfort to know that more and more women support each other, stand together, and lift.”

Picking things up and putting them down builds stronger bodies

Whether on social media or in gyms, more trainers and fitness experts have spent the last few years talking about how lifting uniquely improves cardiovascular health and bone density, and reduces the risk of injury and disease.

It also improves our overall quality of life by actively building muscle strength. “In the past, women’s fitness has primarily been a combination of cardio and dieting,” says Crabbe. “Diet culture has led women to believe that their ‘dream’ body is the smallest version of themselves. In recent years, though, women have begun to break free of this stigma, realizing that shrinking themselves doesn’t necessarily lead to a happier life.” But lifting can—especially in the long-term.

“Women have begun to [realize] that shrinking themselves doesn’t necessarily lead to a happier life.” —Laura Lee Crabbe, CPT

Functional training through lifting weights is all about performing movements that you do in everyday life, only with weights to make you stronger in the process. “Movement patterns such as sitting down, bending over to pick something up, or even pushing a heavy door, are things we do on a daily basis,” Crabbe says. “So it only makes sense to incorporate movements like squats, deadlifts, and push-ups to your routine.” By practicing these movements with weights in the gym, she says that you’ll not only be better able to perform everyday tasks, you’ll also be more stable and balanced in your daily life.

Lifiting can also lead to a healthier post-menopausal life in particular. When estrogen levels drop during menopause, women become more susceptible to bone density loss. In fact, research shows that within just the first five years of menopause, women can lose between 10 and 20 percent of their bone mass. Weight training is one of the best ways to combat this: “Resistance exercises, including classic strength training, rely on muscle contractions that tug on bones to stimulate them to bulk up,” say the experts at Harvard Health.

Discovering the mental benefits

As effective as weight lifting is for building full-body strength, the mental gains may be even more notable. “For many women, lifting weights isn’t about looking a certain way, but increasing confidence and improving overall quality of life,” says Crabbe. “When you feel strong, you carry yourself differently in the world, and that has huge impacts in and outside of the gym.”

Research shows that lifting weights has the potential to improve your mood and cognitive function, and to reduce anxiety and stress levels, Vesco says. “There are even recent studies that show long-term strength training has the ability to prevent parts of the brain from degeneration.”

Life Time Westchester personal trainer and alpha coach Sarah Pope, CPT, adds that lifting also affects our hormones. “Strength training increases levels of serotonin, dopamine, and norepinephrine in the brain just like medication can,” she says. These hormones are types of neurotransmitters that carry messages throughout our body. Where serotonin plays a vital regulating role in many bodily functions (including mood, digestion, and sleep), dopamine is known as the “happy hormone”: It’s part of our body’s natural reward system. Meanwhile, norepinephrine is largely responsible for our alertness and ability to focus.

Beyond the hormonal effect, many women are finding that spending time working through reps and sets creates a stronger sense of self. “There’s something about looking in the mirror and encouraging yourself to get through that last rep that helps you build a strong connection with yourself,” Crabbe says. Because form is so essential to lifting heavy weights safely, weightlifting also teaches you how to be more in tune and aware of your body, she adds, “which leads you to be more in tune with your emotional and mental health.”

Then there’s the fact that lifting heavy things is just downright empowering. As personal trainer Bekah Long, general manager of Gold’s Gym Live Oak in San Antonio, puts it, “It would be tough to not feel more confident after picking up a heavier weight than you thought you could!”

To that, Crabbe adds, “When you know you can bench press over 100 pounds or squat your body weight, you know you can take on anything else that comes your way that day.”

Intrigued? Try this 15-minute full-body strength routine: 

But not all workouts are created equal, and some will be more beneficial to your mental health than others. Plus, it’s possible for exercise to have negative mental health impacts, especially when related to exercise addiction.

So how do you ensure your workout is serving both your body and your mind? Grace Albin, a Pilates instructor and personal trainer with a passion for optimizing exercise for your mental well-being, shares her best mental health exercise tips below.

5 mental health exercise tips a trainer swears by

Tip 1: Find what works for you

Reaping the most mental health benefits from your workout means exercising consistently. Finding an activity that you genuinely enjoy can help with this, says Albin, and sports psychologist agree. It can increase your intrinsic motivation, or doing something for the internal satisfaction of doing it, rather than the external validation or reward, Jamie Shapiro, an associate professor of sports psychology at Denver University, previously told Well+Good.

When you find the right form of movement, you’ll know, Albin says. It’ll be something that makes you feel good and that you can look forward to, rather than “another chore on the to-do list,” she says. “It should be a thing that you get to do, not that you have to do.”

One workout may not be your go-to mental health boost forever—if you feel yourself starting to get bored or feel unsatisfied, switch things up, says Albin. Just don’t overthink it, and go with your gut: “Overthinking it will actually backfire on you,” she says. “Exercising is the time to be intuitive rather than overly mental.”

In general, science shows that low-stress workouts tend to be best for your mental health, but again, that’ll vary from person to person. The goal is to find something that lights you up without leaving your feeling too amped up in the end.

Tip 2: Be selfish about your workout time

For your workout to benefit your mind, as well as your body, make sure it is truly your time. Resist the temptation to make it a multitasking event, says Albin, whether that’s walking the dog or pushing the stroller as you run, or listening to a work-related podcast. Trying to do the most can undermine the point of exercising for your mental health by increasing the stress level of the workout. “Doing exercise can have great stress management implications,” Darren Lumbard, a psychologist who works with athletes at Atlantic Sports Health, previously told Well+Good. “But if we’re getting stressed [multitasking], we counter the positive effects of exercise.”

Instead, Albin says, your workout time should be multisensory, “whether you’re listening to the playlist you really like, or walking in a park that you love to see,” says Albin. “I promise you’re going to have so much extra energy that day that you’ll feel like you gained an hour of productivity.”

Proponents of multisensory workouts say their ability to help your mind stay present deepen the mental (and physical) health benefits. “Research has shown that if our minds are focused on the present moment and we’re paying attention to our senses, we tend to perform at a higher level,” Justin Anderson, a sports psychologist and founder of Premier Sport Psychology in Minneapolis, previously told Well+Good. “You have a certain video, song, or energy being transmitted—that’s an emotion that helps drive energy to harness and focus on the drill at hand.”

Don’t sacrifice what you need out of your workout for social reasons either, says Albin—maybe you feel pressure to take Zumba dance workouts because that’s what your friend does, for instance, but what you’d really rather do is yoga. “You got the physical benefits, because you went to a class and moved your body, but you didn’t get the mental benefits, because that wasn’t the exercise that your body was telling you to do that day,” says Albin.

Tip 3: Create a designated exercise space

If you’re working out at home, create a space (even if it’s small!) that will help you be mentally present. “For some people, it’s that dark, traditional spin class atmosphere with the electronic music,” says Albin. “And for some people, it’s super bright, lots of sunlight, you’ve got your candle, and it’s like a spa.” Small choices like lighting and music can set the tone for a workout that rejuvenates both mind and body.

Tip 4: Keep it simple

But that doesn’t mean you have to spend lots of money on fancy fitness equipment or products. In fact, Albin says, doing so can mitigate the mental health benefits of working out for some people, since “you’re stressing yourself out because now you’re going to be paying for this thing for the next few months of your credit card statement.”

As long as it won’t bring guilt or stress into your workout, Albin acknowledges that having a cute new outfit, or resistance bands that match your exercise mat, can be motivating, and make the experience more fun. “But you absolutely do not need to buy anything special in order to do this,” she says. “That’s one of the barriers for people who think they don’t have the money, or don’t have the time—you don’t even need a full hour.”

Tip 5: Leave the competitive mindset for another day

For the last of her mental health exercise tips, Albin shares that while there’s a time and a place for competitive workouts, she believes they aren’t as beneficial for mental health. If you love racing your friends on your Peloton or trying to stay in the orange zone at Orangetheory, great, says Albin—just be sure you have at least one workout a week that’s just about enjoying moving your body.

Breathing is a requirement for staying alive. It’s also a really useful tool when you are lifting weights. Whether you’re looking to hit a new deadlift PR, or simply to prevent injury by using proper form at the gym, harnessing your breath is one of the most powerful tools you have at your disposal, according to Hans Pirman, owner of Global Strongman Gym. Pirman has been a Brooklyn-based strongman, powerlifting, and bodybuilding coach for 38 years. And he’s got some no-nonsense advice on how to breathe while lifting weights.

“Breathing isn’t just good for lifting; it’s absolutely required,” says Pirman. If you picture someone huffing and puffing and lifting something heavy, maybe a red face of concentration comes to mind. The truth is that holding your breath when you lift can lead to injuries, as well as “an increase in blood pressure, fainting, hernias, and even heart attacks, depending upon your current health status and pre-existing conditions,” as trainer Tom Holland previously told Well+Good.

So how should you breathe while lifting weights?

Sometimes fitness advice can get really long and convoluted, but Pirman keeps it short and sweet: “Breath out when you exert,” he says. This means that when you pull up for a deadlift or push your legs out for a leg press, you should be breathing out in tandem with that exertion.

That means you should be breathing in when you are winding up or gearing up to lift, says Pirman. So, inhale when you drop down for a squat and exhale when you squeeze those thighs and press the weight up.

Why should you breathe correctly while lifting weights?

When you look at it on a very basic level, breathing gives your body the oxygen that you need to function. Breathing in at the correct time and exhaling at the correct time literally lets your body utilize your breath to perform the moves you’re looking to do.

The next reason Pirman explains (which is pretty cool if you ask me) is that your core and diaphragm are super important for a lot of different lifting techniques. Whether you’re deadlifting, bicep curling, or pressing all your might on that leg press, your core is involved. Part of the core is your diaphragm, which sits below your lungs and above your abs. With its contractions and extensions, it controls your exhale and inhale. It also can support the rest of your core and allow you to have more strength in your lifts.

Exhaling contracts your diaphragm and therefore engages your core, says Pirman. Timing that exhale strategically can help you lift stronger, with better form, and, most importantly, support an injury-free lifting journey.

In his training, Pirman emphasizes that core strength and support are one of the most important things to work on because you use them in everything else you do, whether that’s helping a friend move or aiming for to hit a new PR in the gym. So, cue the sappy music, folks: New shoes and a cool weightlifting belt are cool, but it’s neat to realize one of the best tools at your disposal for a better weightlifting sesh is right there *points to your chest* within you.

One way to train yourself to breathe correctly while lifting? Doing Pilates, which incorporates the breath into every move. Give it a try:

If you’re someone who usually gets that white-hot ache in your wrists super easily whenever you’re on all fours during a workout, you’re not alone. But it might be a sign to work on your upper body strength so you can decrease the pressure on your wrists, Spencer explains. That’s why this Pilates for wrist pain workout includes exercises for the chest, arms, and shoulders.

“If you’re kinda wondering, Why we are doing so much shoulder work today?” says Spencer. “One of the main reasons for having a lot of wrist discomfort on all fours is the need to strengthen up those shoulders. When those shoulders aren’t super strong, your weight just gets kind of loaded into the wrist joint. So building up shoulder strength is a great way to reduce discomfort on your wrists.”

Expect a lot of repeated arm movements that involve reaching and using the full range of motion in your shoulders in this workout. There’s no move that Spencer doesn’t explain with a cheery, fun, and easy-to-understand delivery. As you’re extending your arms out, up, and around, with added hand movements to support strong wrists, he offers helpful visuals like “there are a million dollars on the ceiling that you’re reaching for.”

Doing this 15-minute series regularly can help you “go from wrist-pain friendly to wrist-pain free,” as Spencer cheekily puts it. Anything is optional, of course, and the best part? There are no vigorous, on-all-fours moves in sight.

What is runner’s knee?

Runner’s knee—or, in more scientific terms, chondromalacia patella—can occur when the cartilage under the kneecap is damaged. It’s one of the most common injuries runners face due to that cartilage being a natural shock absorber.

According to Becs Gentry, a Peloton Tread instructor, and Nike Run ambassador, there are a few different reasons those symptoms—aka kneecap pain, swelling, or feelings of popping or grinding—ever even surface in the first place.

But runner’s knee is also a “catchall” term for any knee pain runner’s may be experiencing, and it doesn’t necessarily have to do with damaged cartilage, says doctor of physical therapy Kelly Starrett, an author, professional athlete coach, mobility expert, and founder of The Ready State. Instead, Starrett says to think about knee pain as your body’s way of signaling a “request for change” in some aspect of your training, mobility, and readiness.

What causes runner’s knee?

Unfortunately, it may be hard to pin down the exact cause, because knee pain is a signal that your body’s overall readiness for running is out of whack.

All of those factors can cause a lack of mobility in your hip flexors, tight muscles and tendons, sensitive muscle tissue, and congestion in the connectivity between your muscles. Those physical symptoms can cause pain all the way down to your knee—especially in runners that tend to have tight quads, which are connected to the knee (along with the calves and hamstrings). When you’re experiencing tightness and a limited range of motion, your body sends a signal to your brain that your knee might be in danger, which we interpret as pain.

“Areas of that muscular system can absolutely refer pain down to the knee,” Starrett says.

Other common causes of knee pain while running

Other common knee-pain-causing issues Gentry sees come from eating a poor diet that builds up toxins and can contribute to inflammation, wearing shoes that don’t provide enough support, and not having enough recovery time. “It’s important to allow the body to rest, adapt, and recover prior to the next run,” she says. “Massage and Epsom salt baths are something I always suggest when runners have muscular soreness, as they can both help reduce the recovery time and soothe the body.”

As far as footwear goes, make sure that you’re wearing a shoe that was created for your foot type in addition to replacing your shoes about every six months (or sooner depending on how much mileage you do).

You’re going too hard, too soon

As exciting as it can be to start a new training program or modality, you should always scale back to begin with in order to give your body time to get acclimated to your training. “You might experience runner’s knee from increasing your mileage too soon, since going from zero miles to countless miles in a short time span can cause pain and aggravation to the body,” says Gentry.

To circumvent this, start off modest. And if you aren’t sure what that looks like, consider enlisting the help of a professional run coach or using an app that has running plans such as the Nike Run Club app.

Your technique needs improvement

Another reason you may be experiencing knee pain while running is poor technique, says Gentry. It happens to the best of us, especially as we fatigue, but it’s definitely something you should be actively thinking about on your runs.

Make sure that your hips aren’t shifted backward, your head is in a neutral position, your shoulders are relaxed, your chest is open, and that you’re swinging your arms forward and backward. You’ll also want to avoid butt-kicking as this can cause unnecessary stress on muscle groups like your hamstrings, which as a result can pull on other muscles and aggravate your knees. Additionally, you should try to strike the ground with your mid-foot, and making sure that you’re not running with your knees locked out.

4 ways to prevent running from hurting your knees

While getting rid of the pain is great, there are also some ways to prevent your knees from hurting in the first place. Starrett describes this as “changing the inputs so that the local tissue physiology is improved and the brain recognizes that these positions are safe.”

1. Practice Isometric exercises

“The first order of businesses that try to see if we can signal to the, the brain that these positions of the knee in movement are safe,” Starrett says. “The easiest way to do that is to get someone to do some isometrics, which are muscle contractions without movement.” The idea is that if you mimic the movements of running for an extended period of time, your brain will learn that those are “safe” positions to be in, and so pain signals won’t fire in the future. It will also help you attain your full range of motion, which should help with knee pain.

“It gets us very comfortable in those positions, ends up restoring our native range,” Starrett says.

Starrett recommends knee pain moves like doing lunges, and eventually progressing to raised leg lunges, while breathing deep, flexing your glutes, and holding the position.

“Get yourself into a big lunge position with the feet pointed straight, both feet pointed straight ahead, all the toes on the ground,” Starrett says.  “You’re gonna lower yourself down until you feel a pull in your back leg. But more importantly, until you can still squeeze your glute on the back leg. Hold that for five to 10 big breaths, because if you can’t breathe in a position, you don’t own that position. And running is about moving from position to position while breathing hard.”

2. Practice soft tissue mobilization (foam rolling)

Tightness in your soft tissue could be causing pain in your knees, so you’ll want to foam roll (especially on your quads), focusing on areas where you feel pain when they’re compressed by the foam roller or pressure point ball.

3. Train with a running coach

People think running is one of those things you just go out and do, but learning how to run correctly from the get-go can help keep your knees healthy for years to come. “If you’re unsure about correct running technique, find a coach who can help you analyze your running style and work with you to make it stronger,” Gentry says.

4. Invest in a good pair of running shoes and socks

You wouldn’t show up to swim practice without a quality bathing suit, right? Well, the same goes for running: You need trustworthy gear to get the job done. “The technology in sneakers today is very advanced, and most running shoes are designed to assist the human body, so it’s a great idea to head to a running store for a gait analysis,” says Gentry. “In most cases, they’ll be able to show you shoes that suit your natural running style. Definitely remember to wear shoes that are comfortable, though.”

5. Keep a training diary

To make sure you’re not overdoing things—especially at the beginning of your running journey—take the time to keep track of your sessions. “Starting a training diary will help you clearly see and outline which days you dedicate to running, training, and to recovery,” Gentry says. “This way, you’ll be able to balance yourself out and not do too much, too soon.”

6. Build your muscle strength

Adding some strength training into the mix as well can do wonders for protecting your body—and turning you into a better runner. “Building your muscular strength is so important. Around every joint, there are muscles, tendons, and ligaments. Runners need to ensure that their whole body is looked after and strengthened for running, given the impact it has on the body,” Gentry says. “Using bodyweight or weighted exercises and focusing on single-leg strength—as well as double-leg strength—will help build your power and hopefully keep knee injuries at bay.”

We know running with knee pain isn’t ideal, but if you make sure you’re wearing the right gear, you’re focusing on your form and getting in cross-training sessions (strength training is your BFF), recovering, and eating foods to fuel you, it should be gone in no time! And never underestimate the power of ice cup massages and Epsom salt baths.

Is it ok to keep running with runner’s knee?

Try practicing the techniques above, with an emphasis on isometric exercises and soft tissue mobilization. If that doesn’t relieve the pain, you should see a doctor.

Does runner’s knee go away?

If you allow yourself to recover properly from the exertion of running, and you practice isometric exercises and soft tissue mobilization, runner’s knee should go away. If it doesn’t, you should consult with your physician.