RELATED: The No. 1 Exercise for the Strongest Bones, Doctors Say.

Research shows mornings are a great time of day for winter walks.

Everyone’s schedule may be different, but if you were trying to come up with an ideal time to lace up for a winter walk, research shows you might want to shoot for earlier in the day.

Different studies have found multiple benefits to the a.m. amble, including one 2023 study published in the Journal of Physiology that found participants who took earlier walks saw better improvements in their blood sugar levels and blood pressure than their afternoon-walking counterparts.

Meanwhile, a 2024 study published in the Journal of Health Psychology found that getting outdoors and taking in morning sunlight helped improve participants’ sleep quality that night.

But why does the winter walk matter so much? Because apparently, it can be the next best thing to your morning cup of coffee. A study published in the Journal of Environmental Psychology in 2009 found that participants who walked outdoors for 20 minutes versus indoors on a treadmill saw a bigger boost in energy following their exercise.

There can also be some benefits if you’re trying to lose weight, especially if you hit the road before breakfast. “Working out in a fasted state when your glycogen stores are minimized may help you burn more fat,” Michael Russo, MD, a bariatric surgeon at MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center, told Women’s Health.

However, he clarified that you should be sure you’re getting plenty of protein in your diet, as your body can also consume muscle in this state, too.

There are also mental health perks.

Stepping out into that brisk morning air can be a great way to get your alertness up, but it can also help get your mind ready for the rest of the day.

In a previous interview with Best Life, Adrian Todd, a fitness expert and the founder of Great Minds Think Hike, explained that kicking off a winter day with a walk can help you feel more productive, focused, and centered. In some cases, putting it first thing in the morning can make it more meditative.

“Another benefit I have personally found with early morning walks, hikes, and runs is the ability to quietly reflect. The peacefulness of the early morning allows for introspection and planning your day ahead,” he told Best Life.

Still, even if you’re not jumping out of bed and hitting the road, other benefits come with sneaking it in just before lunch.

“A mid-morning walk can serve as a great break from work or tasks that you’ve been focusing on. It helps to break up the sedentary time and can provide you with a burst of energy and clarity that caffeine alone can’t offer,” Andrew White, a certified personal trainer and the founder of Garage Gym Pro, previously told Best Life. “Plus, it’s a great way to dodge the crowds that you might encounter during lunchtime or after work.”

RELATED: Doctors Discover How a 92-Year-Old Sprinting Champion Functions Like a 20-Year-Old.

You can think of early walks as a kind of insurance policy.

There are definitely some special considerations about morning walks during the winter. Namely, this means being extra careful to look out for black ice if temperatures have been below or near freezing in your area and making sure you’re dressed appropriately for the cold weather.

But when it comes to planning, getting it out of the way earlier makes it less likely that an afternoon flurry (or any other unexpected issue) will sideline you.

“If you generally walk in the morning but something happens—poor weather or an urgent family matter, for instance—you can still walk later in the day,” Louise Hateley, a physiotherapist and the director of In Stride Health Clinic, previously told Best Life.

The post The #1 Best Time of Day to Take a Winter Walk, According to Doctors appeared first on Best Life.

The good news is that experts have an answer: It turns out that jumping exercises are considered best for building stronger bones. The key, they say, is to hit the pavement with a certain amount of “ground reaction force,” helping to stimulate bone growth. For those new to the concept, this is the equal and opposite force our bodies receive from the ground as we bring our weight down upon it.

RELATED: The No. 1 Food to Protect Bone Health in Older Women—And It’s not Dairy.

“Lots of people have questions about how hard they have to jump to stimulate formation of new bone, and in general there’s a cutoff of an activity creating a ground reaction force that is three times your body weight to stimulate new bone formation,” Joscelyn Wittstein, MD, an orthopedic surgeon and sports medicine specialist, explained in a recent social media post.

She notes that the ground reaction force created with walking is about 1.5 times your body weight, while running is about 2.5 times your body weight. Jumping rope, often hailed as the best option, is actually somewhere in the middle—”15 percent less than running, but 40 percent more than walking,” Wittstein says.

So, what’s the best way, according to the surgeon? Wittstein says that you can create a ground reaction force that is more than four times your body weight by trying “drop jumps with a vertical rebound”—essentially jumping off an elevated surface of eight inches, landing, and jumping once more in place. The doctor demonstrates the exercise by jumping off the lowest stair in a staircase, since these typically measure 7 ¾ inches.

If this exercise seems a bit odd, that’s a good thing. Emily Stein, MD, MS, the co-director for the Skeletal Health and Orthopedic Research Program at the Hospital for Special Surgery in New York, recently told the The Washington Post (WaPo) that if you want to build bone density, “You have to surprise the bone. You have to do something different.”

RELATED: 10 Best Exercises for Knee Pain, According to Fitness Experts.

The gains may seem modest, but Wittstein assures they’re worthwhile: If you do 30 reps of the exercise three times per week over six months, you should be able to increase hip bone mineral density by about one percent.

However, even less frequent exercise could still provide benefits, said Pam Bruzina, PhD, a professor of nutrition and exercise physiology at the University of Missouri, also in conversation with WaPo: “A little bit of jumping two or three times a week could go a long way in benefiting your bone health throughout your lifespan.”

However, there’s just one important caveat—without the accompanying muscle, these exercises could themselves lead to a higher incidence of injury. Be sure to build up both bone density and a stronger body for safer exercise and better results.

The post The No. 1 Exercise for the Strongest Bones, Doctors Say appeared first on Best Life.

RELATED: Longevity Expert Says These 5 Biohacking Secrets Can Help You Feel Young Forever.

An Italian woman is still a track star in her 90s.

Most people in their 90s are rightfully thrilled if they can still manage to walk themselves to the grocery store or even make it up the stairs without assistance. But Mazenga, a 92-year-old former chemistry teacher from Padua, Italy, is still a bona fide track star.

In 2024, she earned herself a place in history by setting the fastest pace ever for the outdoor 200-meter dash for female competitors 90 and older, finishing the sprint in 51.47 seconds, The Washington Post reports.

Mazzenga admits that she has very few competitors to race against. But regardless, her notable feat caught the attention of scientists, who sought to gain a better understanding of how the geriatric woman was able to function at the same athletic level as someone much younger.

Scientists ran tests and found that Mazenga is a unique case.

A team of Italian researchers contacted Mazzenga to participate in a case study of how physical abilities change as we age. According to the New York Post, Mazzenga completed performance tests on a bicycle and during knee exercises. The researchers also biopsied a small part of her thigh muscle for testing.

Examination of Mazzenga’s tissue revealed that her cardiovascular health was atypical, as her body pumped oxygen with the efficiency of a woman 40 years younger. Additionally, the biopsy revealed that her cells had higher-than-average mitochondrial strength, and her muscles contained “remarkably large” slow-twitch fibers, which are responsible for endurance strength.

Together with the observation on her circulation, the researchers said her muscle function was much closer to someone who was in their 20s—or one-fifth her age.

“Either through genetics or her lifestyle—or a mixture of both—she is able to keep that communication between the brain, between the nerves and the muscle at a much healthier level than what we typically see in a 90-year-old,” Chris Sundberg, PhD, a co-lead author of the study and researcher at Marquette University, told The Washington Post.

“This unique combination likely contributed to her exceptional 200m sprint performance, allowing her to maintain both endurance and speed at an advanced age,” first study author Marta Colosio, PhD, a postdoctoral fellow in exercise physiology at Marquette University, told the New York Post.

RELATED: Doctor Says 102-Year-Old Woman Is “Off the Charts”—Here Are Her Longevity Secrets.

Mazzenga’s routine is relatively straightforward.

Mazzenga is no stranger to lacing up and hitting the track. She was a decorated sprinter in her late teens and early 20s before starting a family and stepping away from the sport. But a few decades later, at the age of 53, she joined her former teammates and got back to training and competing, this time keeping up the habit for good.

“I never spend a whole day indoors,” Mazzenga told The Washington Post. “Sports have given me so much. I’d say it’s been a lifesaver. I don’t like getting by—just waiting for dusk to fall. I need action.”

Still, it’s not just time on the track that plays a part in her regimen. Mazzenga shared with The Washington Post that her diet is made up of “very simple things” like proteins such as fish, beef, and fried eggs, along with “a little pasta [and] a little rice.”

RELATED: Walking for Just 15 Minutes a Day Slashes Your Risk of Death—If You Go at This Pace.

Starting a fitness regimen can greatly help with aging.

Scientists aren’t surprised that Mazzenga’s devotion to fitness is paying dividends.

“Lifelong exercise training can enable extraordinary performance and maintain high functional levels even into the ninth decade of life,” said Colosio.

However, those who only begin getting in shape in middle age or their early senior years can still see significant benefits if they stay consistent with their efforts.

“A lot of the detrimental effects that you see with aging can be substantially reduced if we just keep those physical activity levels very high,” Bas Van Hooren, PhD, an assistant professor in nutrition and movement sciences at Maastricht University in the Netherlands, told The Washington Post.

He noted that he’s previously studied elite runners in their 70s, all of whom picked up the habit later in life, proving that there’s plenty of evidence that “it’s never too late to get started.”

“A lot of the detrimental effects that you see with aging can be substantially reduced if we just keep those physical activity levels very high,” Van Hooren concluded.

The post Doctors Discover How a 92-Year-Old Sprinting Champion Functions Like a 20-Year-Old appeared first on Best Life.

The latest such study comes from epidemiologists at Vanderbilt University Medical Center, who determined that a 15-minute daily walk may be all it takes to stay healthy—that is, if you go at a certain pace.

RELATED: This Step Count Slashes Your Risk of Death by Nearly Half—And It’s Less Than 10,000.

How a 15-minute daily walk can transform your health.

The study, published in the American Journal of Preventive Medicine, sought to understand better how walking pace affects mortality.

The researchers were particularly interested in how walking pace contributes to the health of underrepresented groups, as many previous studies focused on middle- to high-income white participants. This study tracked the health data of nearly 80,000 predominantly low-income and Black individuals across 12 southeastern U.S. states.

As a press release explains, this is important because low-income populations often have less access to healthcare and health insurance and “are more likely to reside in impoverished, highly polluted communities with limited access to safe walking spaces.”

To arrive at their findings, the researchers collected self-reported data from the participants on the number of minutes they spent each day walking and at what pace. “Walking slowly” was considered light exercise, walking the dog, moving around the house, etc. “Walking fast” included things like climbing stairs, going on a brisk walk, or engaging in higher intensity exercise.

“Our research has shown that fast walking as little as 15 minutes a day was associated with a nearly 20% reduction in total mortality, while a smaller reduction in mortality was found in association with more than three hours of daily slow walking,” shared lead investigator Wei Zheng, MD, PhD, a professor at the Vanderbilt Epidemiology Center. “This benefit remained strong even after accounting for other lifestyle factors and was consistent across various sensitivity analyses.”

RELATED: If You Can Balance on One Leg for This Long, You’re in Great Shape, Doctors Say.

Other research shows how walking speed can affect longevity.

As Best Life recently reported, research has shown that an increased gait speed is linked to better cognitive health, improved aging biomarkers, and a significantly lower risk of heart failure.

If you’re curious how your walking speed stacks up, Sara Bonnes, MD, medical director of the Healthy Longevity Clinic at Mayo Clinic in Minnesota, recently told Business Insider that she uses the following test.

Measure a distance of roughly 20 feet, then time how quickly you can walk that distance (you may need to do a little warm-up walk ahead of the path before starting your stopwatch).

According to Bonnes, if you can walk it under six seconds, you have “high-functioning gait speed.”

“Meanwhile, a 2005 study suggests that taking longer than 8.6 seconds to walk that distance is associated with a higher risk of fall or hospitalization,” Best Life noted.

The post Walking for Just 15 Minutes a Day Slashes Your Risk of Death—If You Go at This Pace appeared first on Best Life.

In fact, some clinicians are using a simple walking test to determine how likely their patients are to experience certain health setbacks. They say that if you can walk at a particular pace, you’re likely operating with higher physical function, and may have a lower risk of “disease, disability, or death.”

Sara Bonnes, MD, medical director of the Healthy Longevity Clinic at Mayo Clinic in Minnesota, recently told Business Insider that she uses this seconds-long walking test as a marker of health and longevity.

“It tells me how well people are functioning, how well their muscles are moving and working together,” Bonnes explained. “We can do complex tests to measure how well people’s physical fitness level is, but this is a smaller, easier version that still tells me: are you moving well and getting around well for your age?”

RELATED: This Step Count Slashes Your Risk of Death by Nearly Half—And It’s Less Than 10,000.

Here’s how to try it at home:

To try it, begin by measuring out a flat, straight path spanning six meters, or 19.68 feet. Then, using a stopwatch to time yourself, walk at your highest possible speed. You may need to warm up by beginning two to three meters behind your starting point. Begin the timer when you cross the starting line—not before.

Older adults who can complete the test in under six seconds at a rate of one meter per second are considered to have “high-functioning gait speed.” Meanwhile, a 2005 study suggests that taking longer than 8.6 seconds to walk that distance is associated with a higher risk of fall or hospitalization.

RELATED: Are You Fit Enough to Pass This “Old Man Test” That Measures Balance and Coordination?

Why gait speed means so much:

Besides indicating a higher fall risk, reduced gait speed can also signal more rapid biological aging, research suggests.

According to the National Institutes of Health (NIH), individuals “with slower gait speed were aging faster, as measured by a set of 19 biomarkers that included body mass index, blood pressure, cholesterol levels, cardiorespiratory fitness and gum health.”

Referencing a 2019 study published in JAMA Network Open, the NIH adds that heart and brain aging have a notable correlation with gait speed.

“Compared with participants who walked faster, they had a smaller brain, a thinner brain cortex (which controls thinking, information processing and other brain functions) and more white matter hyperintensities—a sign of vascular disease and a risk factor for stroke and dementia,” the experts wrote. “Participants with slower gait speed also performed worse on tests of memory, processing speed, reasoning and other cognitive functions.”

Another study published in the Journal of the American Geriatrics Society found that women between the ages of 50 and 79 who walked with a quick gait speed saw their risk of heart failure reduced by 34 percent compared with slower walkers.

RELATED: If You Can Lift This Many Pounds, You’re in Great Shape, Doctors Say.

How to improve your gait speed:

It’s not uncommon for your gait speed to slow as you age. However, experts say that making a concerted effort to keep both your step count and step speed high can shield you from adverse health outcomes.

In fact, the Centers for Disease Control and Prevention (CDC) recommends aiming for 150 minutes of brisk walking each week as a healthy way to lower your risk of chronic illness, including heart disease, stroke, Type 2 diabetes, dementia, and certain types of cancer.

And remember—brief bursts of activity throughout the day can be just as effective as longer bouts of walking. Not only will this help build muscle and balance, but it will also help build endurance, making more forms of exercise possible.

The post If You Can Walk at This Pace, You’re in Great Shape, Doctors Say appeared first on Best Life.

RELATED: This Simple Exercise Is the Equivalent of 10,000 Steps, and It Takes Just 30 Minutes.

Walking 7,000 steps may be all you need.

The new study, published this week in the journal The Lancet Public Health, analyzed data from 57 studies conducted between 2014 and 2025 in more than 10 countries, including Australia, the U.S., the U.K., and Japan.

According to a press release, the researchers looked at the health outcomes of 160,000 people who walked between 2,000 and 10,000 steps, comparing the results in 1,000-step intervals.

Compared to walking 2,000 steps a day, walking 7,000 steps yielded the following health improvements:

• 47% reduction in all-cause mortality (nearly the same as those who walked 10,000 steps)
• 38% reduction in dementia (10,000 steps only reduced the risk by an additional 7 percent)
• 28% reduction in fall risk
• 25% reduction in cardiovascular disease
• 22% reduction in depression
• 14% reduction in type 2 diabetes
• 6% reduction in cancer

“For people who are already active, 10,000 steps a day is great,” said Katherine Owen, PhD, co-author and chief analyst of the study, and a biostatistician at the University of Sydney’s School of Public Health. “But beyond 7,000 steps, the extra benefits for most of the health outcomes we looked at were modest.”

“However, for those who cannot yet achieve 7,000 steps a day, even small increases in step counts, such as increasing from 2,000 to 4,000 steps a day, are associated with significant health gain,” added study co-author Melody Ding, PhD, an epidemiologist and professor at the University of Sydney’s School of Public Health. “Our research helps to shift the focus from perfection to progress.”

RELATED: How to Walk 10,000 Steps a Day Without Leaving the House.

Other researchers have come to similar conclusions.

This is certainly not the first time that researchers have debunked the belief that 10,000 steps is the holy grail.

A groundbreaking study published in 2023 in the European Journal of Preventive Cardiology found that taking just 3,867 daily steps significantly reduced the risk of all-cause mortality, while taking as few as 2,337 steps lowered cardiovascular mortality risk.

In speaking with Best Life about the study, Andrew White, CPT, a certified personal trainer with Garage Gym Pro, noted that walking gets your heart pumping and blood flowing.

“This enhanced circulation helps in maintaining good cardiovascular health. Regular walking also aids in regulating blood sugar levels and can be instrumental in weight management, which indirectly reduces the risk of various lifestyle-related diseases,” he explained. “Additionally, walking is a weight-bearing exercise, which can help improve bone density and reduce the risk of osteoporosis.”

Yet another study found that 4,000 steps offered neuroprotective benefits, potentially reducing the risk of dementia and Alzheimer’s disease.

And if counting steps isn’t for you, research published earlier this year in the Journal of the American Medical Directors Association concluded that engaging in 35 minutes of moderate to vigorous physical activity per week (of which walking is an example) lowered dementia risk by 41 percent.

One recent study even found that a short, 11-minute daily walk can lower your risk of premature death by 25 percent.

The post This Step Count Slashes Your Risk of Death by Nearly Half—And It’s Less Than 10,000 appeared first on Best Life.

To help manage their symptoms, patients are often prescribed a CPAP (continuous positive airway pressure) machine, but many find these to be clunky, costly, and annoying to upkeep. Fortunately, a new study published in the journal BMJ Evidence Based Medicine has found that some specific—and free—exercises can help alleviate your insomnia. Let’s break down what these activities are and how effective they were found to be at curing sleep issues.

RELATED: Napping As an Adult May Increase Your Mortality Risk—If You Sleep for This Long

A wide-ranging study tested 13 different treatments for insomnia

The meta-analysis, which was published on July 15, analyzed 22 different studies involving 1,348 participants who underwent 13 different treatments for insomnia.

More than half of these treatments were tied to exercise and lasted anywhere from four to 26 weeks in length.

These included:

• Yoga
• Tai chi
• Walking
• Jogging
• Strength training
• Aerobic and strength exercises
• A combination of aerobic exercise and therapy
• Mixed aerobic exercises

The other six interventions, which ran from six to 26 weeks, ranged from acupuncture to lifestyle fixes.

These included:

• Cognitive behavioral therapy (CBT)
• Sleep hygiene
• Ayurveda
• Acupuncture and massage
• Existing treatment (standard lifestyle modifications)
• No treatment

In a comparison analysis of all 13 treatments, researchers scored participants’ sleep quality, insomnia severity, total sleep time, sleep efficiency, frequency of mid-sleep awakenings, and sleep latency (how long it took to fall asleep) to determine which methods were most effective.

Overall, cognitive behavioral therapy showed the most promise. Researchers reported a strong correlation between CBT and an increase in total sleep time as well as a decrease in mid-sleep awakenings.

However, compared with active controls, there were four exercise treatments that proved exceptionally helpful against insomnia symptoms.

Walking, jogging, yoga, and Tai chi proved best for insomnia symptoms

According to the study’s findings, insomnia conditions improved the most in participants who engaged in walking, jogging, yoga, or Tai chi.

The results showed:

• Yoga increased total sleep time by nearly 111 minutes
• Yoga improved sleep efficiency by roughly 15%, reduced wake after sleep onset, and shortened sleep latency
• Tai chi increased total sleep time by 52 minutes, reduced wake after sleep onset, and shortened sleep latency by 25 minutes
• Walking and jogging led to better sleep scores
• Over two years, Tai chi was linked to the best overall sleep health outcomes, compared to all treatments

This isn’t the first time Tai chi has received such high scores for improving sleep quality.

A research paper published in 2023 also revealed that Tai chi can enhance overall sleep quality in insomnia patients. Data showed it can significantly “reduce sleep latency, improve sleep efficiency, [and] relieve sleep disorders and daytime dysfunction.” Plus, there was a reduction in hypnotic drugs (like sleeping pills) as well as improvements in negative emotions associated with depression and anxiety.

As for the current study, the study authors concluded: “Given the advantages of exercise modalities such as yoga, Tai chi, and walking or jogging—including low cost, minimal side effects, and high accessibility—these interventions are well-suited for integration into primary care and community health programs.”

RELATED: The #1 Walking Workout to Add Years to Your Life, According to Science

The takeaway

Gentle exercises, such as walking, jogging, yoga, and Tai chi, can improve insomnia symptoms when practiced for at least four weeks.

These activities are low-maintenance and relatively inexpensive compared to other solutions that cost money or require equipment.

“The findings of this study further underscore the therapeutic potential of exercise interventions in the treatment of insomnia,” the study authors wrote.

If you’re struggling with sleep, talk to your doctor to see if taking up a new exercise program can help.

The post Can’t Sleep? These 4 Exercises Can Beat Insomnia, New Research Shows appeared first on Best Life.

“There is no doubt that walking…leads to health benefits that not only support cardiorespiratory fitness, but also enhance longevity, bone health, and reduce the risk of chronic age-related diseases such as hypertension, type 2 diabetes, and cancer,” Chris Gagliardi, an ACE-certified trainer, tells Best Life.

Of course, there are also ways to level up your walking routine, whether that’s with a weighted vest or an incline-treadmill program like the 12-3-30 workout. But another walking trick is making waves, and experts say it can torch some serious calories.

RELATED: How to Walk 10,000 Steps a Day Without Leaving the House.

Walking backward can lead to major weight loss.

In addition to all the benefits of regular walking, Gagliardi says that walking backwards (sometimes referred to as retro walking) “can also improve balance, walking speed, and cardiorespiratory fitness to a greater extent.” Plus, it can majorly aid in weight loss.

When trying to lose weight, many people assume it’s all about cardio and torching as many calories as possible in the shortest amount of time. But skimping on strength training is a big mistake.

“Lifting weights or performing other resistance exercises helps you build muscle mass,” explains the University of Maryland Medical System. “As your muscle mass increases, so does your metabolism, which is key to burning calories.”

“When we take the time to develop that muscle, we can also develop a higher metabolic rate,” they continue. “That means burning more calories even when you’re not exercising.”

And walking backward is a great, low-impact way to increase muscle mass.

“Backward walking uses more of your gluteal muscles, quadriceps, and hip flexors than forward walking,” exercise physiologist Jordan Boreman, MS, tells Cleveland Clinic. “Your contact points through your legs and ankles get an extra challenge because they have to help you balance.”

Walking backward is also an entirely different sensation than your body is used to, which challenges your muscles and increases your heart rate. To gauge the intensity of a workout, experts use something called the metabolic equivalent of task (MET), calculated by how much energy expenditure a given activity requires.

“Moderate walking is about 3.5 METs and backward walking is 6 METs,” Boreman says. “This tells us that walking backward requires a lot more energy—and therefore, it can burn more calories.”

RELATED: Why Walking Only 3,867 Steps a Day Is All You Need, Science Says.

Backward walking is also beneficial for those with joint pain or arthritis.

“Compared with walking forward, a retro walking program can lead to greater reductions in pain and functional disability and improved quadriceps functionality and strength in individuals with knee osteoarthritis,” Gagliardi says.

This is because walking backward activates your quads more than when you’re walking forward, which can help strengthen the knee.

Kristyn Holc, a physical therapist at Atlantic Sports Health Physical Therapy in New Jersey, tells Scientific American that walking backward also “relieves pressure on the inner side of the knee, where many older adults develop arthritis.”

In fact, a 2019 study published in the journal BMC Musculoskeletal Disorders found that a six-week retro walking program “resulted in greater reduction in pain and functional disability and improved quadriceps muscle strength and performance in individuals with knee osteoarthritis” compared to those who walked forward.

Other studies suggest that walking backward can reduce lower back pain, and walking backward down a steep slope can relieve plantar fasciitis symptoms.

RELATED: Are You Fit Enough to Pass This “Old Man Test” That Measures Balance and Coordination?

How to safely try backward walking:

If you want to give backward walking a shot, first decide if you’ll be comfortable outdoors or on a treadmill with something to hold onto.

If you’ll be walking outside, Cleveland Clinic has a few safety tips:

• Avoid crowds so as not to walk into people you can’t see (and possibly lose your balance or fall)
• Avoid uneven terrain and only walk on flat, smooth surfaces
• Start slowly (in one- or two-minute bouts) so your body can get used to it

As for the treadmill, Andrew White, CPT, a personal trainer and the founder of Garage Gym Pro, previously told Best Life that you’ll want to start at a low to moderate speed.

“Hold onto the handrails initially to get your balance. Walk backward, starting with slow, deliberate steps, gradually increasing pace as you become more comfortable,” he advises.

The post The Surprising Walking Trick That Can Torch Calories, Experts Say appeared first on Best Life.

RELATED: 6 Best Walking Workouts for Weight Loss.

Is it better to start a workout with cardio or strength training?

Most successful workout routines require some level of planning, whether it’s designating leg days or regularly scheduling cycling classes to hit your weekly goals. But does the order in which you complete your exercises affect how effective they are? A new study published in the Journal of Science and Exercise sought to examine which sequence of combined physical training provided the most benefits.

A team of researchers gathered 45 male participants who were 18 to 30 years old, all of whom had a body mass index (BMI) that classified them as obese. They were then split into different groups (including one control group that didn’t change their exercise or lifestyle habits) and given smartwatches to accurately collect data. They were also instructed to meticulously catalogue their food intake in a journal

For 12 weeks, one group focused on starting their thrice weekly 60-minute workouts with resistance training (or strength training) using free weights to perform exercises such as bench press, squat, bicep curl, and deadlift for 30 minutes before moving into a cardio routine. The other group worked in the opposite order, starting with a cardio routine consisting of 30 minutes on a stationary bike before following it up with a half hour of resistance training.

Perhaps unsurprisingly, results showed that participants in both workout groups saw significant health benefits in body composition (including BMI and bone density measurements), muscle strength, and cardiorespiratory strength compared to the non-exercising control group. In both cases, the groups saw their proportion of body fat drop while witnessing an increase in their lean muscle mass.

However, there was one notable difference when it came to the order of exercises. Results found that the group that began their workouts with resistance training lost much more overall body fat and visceral fat compared to the cardio-starting group.

Smartwatch data showed the resistance training group also saw their daily step count increase more than double compared to the cardio group, jumping 3,500 additional steps versus 1,600. The strength training group participants also saw better improvements in their explosive strength and their enhanced muscular endurance.

RELATED: 7 Easy Wall Pilates Exercises That’ll Tone Your Core in No Time.

Should you always do resistance training ahead of cardio workouts?

While the researchers in the latest study admit that the self-reported food diary and relatively small sample size are limitations, their findings could come in handy for those who are prioritizing weight loss.

But even if you’re not looking to shed pounds, there are a few reasons to get strength training done off the bat. Namely, beginning with weights allows you to start the exercise with the most strength, which is arguably more necessary than when you’re solely focused on getting your heart rate up, Men’s Health reports. Having your muscles at full strength makes it more likely that you’ll complete your reps with proper form, decreasing the risk of injury and making it more likely you’ll finish your full sets and get the most out of your planned workout.

Worried about optimizing both? The best option might be to stagger your resistance training and cardio workouts on different days altogether, per Men’s Health. Also, if your warmup includes cardio, there’s no reason to omit it entirely.

Other studies have found similar results.

This isn’t the first time a study has found that weight training might be more effective for weight loss than cardio. A 2023 study published in the journal Diabetologia used 186 participants split into three different groups, with each focusing on either strength training (ST), aerobic exercise (AER), or a combination of both approaches (COMB).

After a nine-month training period, the research team measured changes in each participant’s weight, body composition, blood sugar, and more. The results found that of the three groups, the strength training cohort saw the most positive changes of all, losing more weight than the aerobic or combined groups. They also saw a better stabilization of their blood sugar levels. Experts say there’s a reason why this plays out physiologically.

“Strength or resistance training primarily targets muscle growth. The more muscle you have, the higher your resting metabolic rate becomes,” Andrew White, CPT, a certified personal trainer and co-founder of Garage Gym Pro, previously told Best Life. “In simpler terms, you burn more calories even when you’re not working out. This process is what makes strength training an ace up your sleeve when it comes to weight loss.”

Still, it can be beneficial to combine the two for overall health. “While strength training packs a punch for weight loss, cardio has undeniable heart and lung benefits,” White told Best Life. “For those eyeing weight loss, I’d suggest a 70:30 ratio—70 percent strength training and 30 percent cardio. It’s the golden mix of muscle building and heart-pumping action, ensuring you’re not just losing weight but also building a healthy, resilient body.”

The post Doctors Discover the #1 Workout Routine to Burn Fat appeared first on Best Life.

“When people want to lose belly fat, the first thing that comes to their minds is doing more cardio or crunches,” shares Will Duru, personal trainer and founder at 12reps. “It’s easy to think that you can just do 30 minutes of cardio and four sets of sit-ups and you’ll lose stomach fat, but it doesn’t work like that because by doing sit-ups, you’re just pushing the fat down and making your waist thicker.”

Elyse Familant, health coach and yoga instructor at Living in the Light Wellness, agrees that “spot reduction is a myth.”

“However, if someone seriously wants ‘abs’ and is willing to commit to a multi-pronged approach, meaning eating healthy, cardio, strength, and core work, they will see results,” Familant explains. “It’s about losing fat overall and building strength underneath. When the fat melts away, the toned midsection will emerge.”

With that in mind, we picked the brains of fitness pros to put together a list of the best exercises that target belly fat and torch calories—no crunches or sit-ups required.

RELATED: 10 Best Ways to Strip Away Your Unhealthiest Belly Fat, According to Doctors.

There’s long been a debate about whether cardio or strength is better to get abs, but according to Josh York, CPT, founder of GYMGUYZ, “In order to target belly fat effectively, it’s important to rotate through workouts that target core muscles while burning calories.”

“High Intensity Interval Training (HIIT) is an effective way to target belly fat as the short bursts of intense exercise elevate heart rate, burn calories, and speed up metabolism,” he explains. “What is unique about HIIT is the excess post-exercise oxygen consumption, so your body continues to burn calories after the workout.”

York suggests creating different HIIT sequences that you can rotate through during the week. Not only does this keep your muscles guessing and working hard, but it prevents you from getting bored with your workout. Here are the top exercises for a HIIT circuit:

1. Burpees

A lot of people get intimidated when they hear the word “burpees,” but this is a full-body exercise that combines cardio and strength.

“Start standing up with your hands by your head, jump up, then down into a frog position, then extend your legs back into a push-up position,” York explains. “For an advanced workout, incorporate a push-up before jumping back into the frog position, then jump back up into the air with your hands up.”

“For a good HIIT rotation, try to do as many burpees as possible, maintaining proper form, for 30 seconds to one minute with 10 to 15 seconds of rest in between sets,” he recommends.

2. Squat jumps

This exercise isn’t only for booty-building. “Squat jumps are a great way to engage the core and target belly fat, as they burn a large amount of calories and specifically target the core, as this exercise requires a lot of stability,” York notes.

“Start with your feet shoulder-width apart and hands either behind your head or out in front of you for stability. Jump straight up before landing and immediately moving into a squat,” he details. “From the squat, engage your core and legs to propel yourself straight up into a jump.”

“Again, for this workout, try to do as many squat jumps as possible for 30 seconds to one minute with 10 to 15 seconds of rest in between sets,” he says.

3. Sprint intervals

If you have access to a treadmill or are doing your HIIT circuit outside, incorporating sprint intervals “burns calories, boosts metabolism, improves insulin sensitivity, and helps to break down fat storage,” York points out.

“Start with a 5-minute walking warm-up, then sprint for 30 seconds, with a 1-minute walk following,” he suggests. “Repeat the 30-second sprint with a 1-minute walk 3-5 times for the most effective workout.”

4. Russian twists

This core-focused exercise targets your entire midsection, including your obliques (where those pesky love handles form).

“Sitting on the ground, bring your knees up towards your chest, then rotate your upper body to either side, keeping your lower body as still as possible,” York instructs. “Engaging your core helps to maintain stability when completing this move.”

To make this exercise easier, you can keep your feet on the ground with your legs bent. Or, to up the intensity, hold weights while you twist.

“For an effective rotation, complete Russian Twists for 30 seconds to one minute with 10 to 15 seconds of rest between sets,” York advises.

5. Mountain climbers

Baltazar Villanueva, personal trainer and nutrition coach at Relentless Spirit Personal Training & Nutrition, agrees that HIIT is the way to go to lose belly fat. One of his favorite moves for a circuit is mountain climbers: “This dynamic move combines core engagement with cardio, helping to spike your heart rate while targeting your abs, shoulders, and legs.”

“Start in a high plank position and alternate driving your knees toward your chest as fast as you can while keeping your core tight,” he says. If you need to slow this move down, you can simply drive one knee in at a time, instead of in a running motion.

6. Kettlebell swings

Next, Villanueva recommends kettlebell swings.

“This full-body exercise engages your glutes, hips, and core while also challenging your cardiovascular system,” he says. “The explosive hip hinge motion helps you burn calories quickly and strengthens the posterior chain, which supports overall posture and core stability.”

RELATED: Eating These 12 Foods Can Burn Belly Fat Fast, Nutritionists Say.

Pilates’ benefits include everything from improved posture to increased flexibility. Of course, it also strengthens core muscles. As Peloton explains, “Pilates moves work not only the rectus abdominis (aka six-pack muscles) but also your entire powerhouse, including your:

• Transverse abdominis (deep core)
• Diaphragm
• Rotators
• Multifidus (core stabilizer)
• Quadratus lumborum (deepest back muscle)
• Pelvic floor“

According to fitness experts, these are some of the most effective Pilates exercises:

1. Pilates roll-up

Familant says this exercise works the entire torso, including the upper and lower abs, back, and deep core muscles: “Unlike a crunch, the roll-up builds strength through the full range of motion and also improves spinal flexibility, which is a huge bonus for overall health and wellbeing.”

“Lying down with arms overhead, as you exhale, you slowly peel up one vertebra at a time into a seated position, inhale, stay, and then exhale as you slowly lower back down,” she explains.

2. Pilates roll-back with oblique twist

“This move strengthens the rectus abdominis and obliques while helping to build control and core endurance,” Familant notes.

“You start seated, with knees bent and feet on the floor,” she instructs. “On the exhale, you roll back, leading with your lower back. At the same time, you reach your right arm out and turn the upper body to the right. On the inhale, you roll back to center, then repeat on the left.”

3. Pilates crisscross

You might know this exercise as a bicycle, which Andrea Lepcio, founder and owner of Mighty Fit, recommends to lose belly fat.

“Lie supine. Place your hand over your hand behind your head with your elbows wide,” she instructs. “Inhale and engage your core to lift your head and shoulders as high as you can. Exhale and swing the opposite elbow to the opposite knee. Inhale in between, staying as high as you can. Repeat 8-12 per side.”

4. Bird dog

In addition to strengthening the core, Peloton instructor Denis Morton said in an article that the bird dog helps with stability, balance, and coordination.

“Because while you are load bearing, a lot of the load is borne by your knee and your hip, which are really strong to begin with,” he explained. “So you’re not challenging the muscles that are holding you off the ground in the same way that you would with something like a sit-up where you’re lifting the entire weight of your torso and head off the ground with just one small muscle group.”

To get started with this exercise, “Come to an all 4’s position with hands under your shoulders and knees under your hips. Engage your core, lengthening your spine. Your neck is in line with your spine as you look down,” says Lepcio, who breaks down three variations of the move:

• Reach your left arm and right leg, keeping your core still. Switch sides.
• Reach your left arm and right leg, keeping your core still, on an inhale. Exhale and draw your right knee to your left elbow. Repeat the same side 8-12 times each.
• Keep both hands on the ground. Engage your core and elevate your right leg. Swing your leg side to side like a grandfather clock 8-12 times. Repeat on the second side.

4. Planks

Villanueva is a fan of plank variations, including plank shoulder taps and side planks: “They challenge your entire midsection, including the deep core muscles that traditional crunches often miss. Holding proper plank form while incorporating movement requires stability, coordination, and sustained core engagement.”

To get started in proper plank form, Lepcio explains: “Lengthen your body face down on your full arms or forearms. Draw your shoulders back and down, engage your core and your glutes, keep your hips level with your shoulders, and come up on your toes.”

5. Leg drops

This controlled movement specifically targets your lower abs and hip muscles, building deep core strength that contributes to overall belly fat loss as well as improving core stability,” shares Trond Nyland, functional fitness advocate and CEO and owner of Fynd.”

“Lie on your back with your extended legs lifted and your arms at the sides,” he explains. “Slowly lower legs toward the floor but not touching, and then return to the beginning position with your lower back still pressed into the floor. Do 1-3 sets of 10-16 repetitions.”

RELATED: 7 Easy Wall Pilates Exercises That’ll Tone Your Core in No Time.

According to Peloton instructor Rebecca Kennedy, “standing core is the most functional way to train your core.”

“Any time you transition movements to different planes of motion, you recruit more muscle groups and open up to new variables like stability, balance, posture, and weight transfer,” she explained in a Peloton article. “Let’s also not forget that when we bring core bracing, breathwork, and pelvic floor engagement from a supine position to standing, it magnifies its potency.”

And the experts with whom we spoke agree, recommending the following standing core exercises to target belly fat:

1. Standing dumbbell knee lifts

“This is one of my favorites because it’s so functional, accessible, and effective,” shares Familant.

“Holding light weights overhead, alternate lifting knees and bring weights down to the knee that is lifted,” she advises. “It engages the core dynamically while also working balance and coordination. Extra bonus—it gets your heart rate up, too.”

2. Wood chopper

This one requires a little coordination (and probably a few practice rounds), but once you get it down, it’s a great core burner.

“Stand legs as wide apart as is comfortable. Bend both knees and tap your left foot with your right hand. Stand up and rotate, reaching your right arm behind you, following your hand with your eyes,” explains Lepcio. “Repeat 8-12 per side. You can do it with nothing in your hands, using a resistance band, a dumbbell, or a medicine ball.”

3. Ceiling circles

This exercise focuses on a full range of motion, engaging a wider swath of your core.

“Stand tall. Lift your arms up and over your head, keeping your shoulders away from your ears,” instructs Lepcio. “Hinging at the hip, you are going to draw a circle on the ceiling by taking your body forward to the left, back, to the right, and back to forward.”

“You can do 6 one way or change sides each time,” she adds. “As you get stronger, you can add a resistance band, medicine ball, or dumbbell in your hands.”

4. Lunges

Lunges don’t just target your quads and glutes; they also force you to engage your core.

“They assist in building lean muscle, enhancing balance and stability, and increasing your metabolism so you continue to burn fat even after your workout is over,” says Nyland, who recommends completing 2-3 sets of 8-12 reps for both legs.

RELATED: 10 Best Supplements for Weight Loss, Doctors Say.

Melody Morton-Buckleair, founder of The Good Space Pilates in Houston and Elmwood Place Pilates in East Texas, says, “Breath is your internal fat burner.”

“Exhale-driven movement oxygenates tissue, supports lymph flow, and resets the nervous system—a key to sustainable fat loss,” she explains.

With that in mind, she teaches a sequence called the “Core Awakening Trio” in her classes—”no equipment needed, just breath and body awareness:

1. Breath-Focused Pelvic Tilt (Supine)

Lie on your back, knees bent, feet flat. On your exhale, gently draw your belly button toward your spine as you imprint the low back.

Do 10–12 slow reps with long, full exhales.

Why it works: This ignites your transverse abdominis—the deep corset muscle responsible for real core control and a flatter belly.

2. All-Fours Belly Lift (a.k.a. Cowgirl Hover)

From hands and knees, float your knees 1 inch off the floor while exhaling and pulling your belly up and in. Hold for 5 seconds.

Repeat 5–8x.

Why it works: It fires the whole front body chain and resets the connection between breath, pelvic floor, and core—especially powerful for post-40 bodies.

3. Standing Exhale Pulses

Stand tall, exhale sharply through pursed lips while wrapping your abdominals in and up (like cinching a belt).

Do 10 short exhales in a row.”

The post 4 Workouts That Target Belly Fat and Torch Calories—No Crunches Required appeared first on Best Life.

Alex Lee, PT, a licensed physiotherapist, strength coach, and co-founder of Saunny, says he’s spent years helping seniors build back their strength and flexibility after injury, both in a clinic setting and via wellness programs. “I’ve witnessed firsthand how transformational walking can be, particularly for adults 60 and older who wish to shed pounds and feel great in their body,” he tells Best Life. He says that whether you’re new to fitness or simply looking for a way to stay consistent, choosing the right walking routine can help optimize your results, particularly when it comes to weight loss.

Wondering how to get started? Here are four expert-approved routines that will turn walking into your fitness superpower.

RELATED: How to Walk 10,000 Steps a Day Without Leaving the House.

The “Japanese Walking” routine, which is gaining traction for its efficiency and results, is a combination of interval walking and High-Intensity Interval Training (HIIT). Developed in Japan, it involves alternating between three minutes of slow walking and three minutes of brisk walking for a total of 30 minutes. This walking-HIIT hybrid maximizes fat burning, boosts metabolism, and is gentler on the joints compared to other high-intensity workouts.

Saurabh Sethi, MD, a board-certified gastroenterologist and interventional endoscopist, has said on social media that this routine is “joint-friendly, time-efficient, and very effective.” For those over 60, this type of interval walking is ideal because it avoids the risk of overexertion while still challenging your body for increased fat loss.

How to do it:

• Warm up with three to five minutes of light walking.
• Walk at a slow pace for three minutes.
• Walk briskly for three minutes (as if you’re rushing to an important meeting).
• Repeat the cycle for 30 minutes.
• Cool down with a few minutes of slow walking and stretching. Focus on lengthening your lower back, hamstrings, and calves—these are the areas most affected by walking and can help reduce muscle stiffness and soreness.

Recent research suggests that for individuals over 60, walking a minimum of 7,500 steps per day can significantly improve health outcomes, including weight loss. The 10,000 steps myth is actually based on a 1960s marketing campaign and isn’t scientifically grounded. This finding gives you a more attainable goal without feeling pressured to hit unrealistic numbers.

Milica McDowell, DPT, an exercise physiologist and VP of operations at Gait Happens, suggests taking shorter walks throughout the day that keep your heart rate in Zone Two. This refers to a specific heart rate zone (60 to 70 percent of your maximum heart rate) where your body primarily burns fat for energy, which is ideal for fat loss.

“You can take small walking breaks throughout the day. Five minutes is typically 500 steps, while 10 minutes is typically 1,000 steps—and that will get you up to your 7,500 goal,” she tells Best Life.

How to do it:

• Warm up with three to five minutes of light walking or gentle movement.
• Begin by calculating your zone two heart rate by subtracting your age from 220. For example, if you are 60, 220 – 60 = 160.
• Use a fitness tracker to ensure you’re walking in the right heart rate zone for optimal fat burning.
• Aim for around 180 steps per minute, but if you experience joint discomfort, try increasing your cadence to 190 steps per minute. Walking at a brisk pace helps maintain balance and reduces the risk of falls, which is especially important as we age.
• Cool down with a few minutes of slow walking and stretching.

If you’re looking to build an ironclad routine, some fitness experts recommend the 6-6-6 approach. Though the strategy suggests walking for 60 minutes a day, either at 6 a.m. or 6 p.m. to work around a typical workday, the exact time you choose won’t affect your progress. The key is to dedicate a time that you can reliably commit to.

The benefits of walking regularly in the morning or evening include improved blood circulation, enhanced fat-burning potential, and a reduced risk of chronic conditions such as diabetes and heart disease.

How to do it:

• Consider your schedule and pick your “walking hour”—a time of day that you can commit to physical activity.
• This routine also calls for a six-minute warmup and cooldown, which should include light walking and stretching.
• Consider adding more of a challenge by wearing a light weighted vest or carrying hand weights.

Taking a walk after eating—known as postprandial walking—is a highly effective, low-impact way to help manage blood sugar levels, especially for those over 60.

After meals, blood sugar naturally rises as the body processes the food. Walking helps mitigate this spike by using glucose for energy, improving insulin sensitivity, and supporting overall metabolic health. This simple habit can be an essential tool in preventing or managing type 2 diabetes and maintaining optimal health as you age.

Even a short, 10- to 15-minute walk can significantly lower your post-meal blood sugar and provide other benefits such as improved digestion, mood, and heart health.

“The intervals are helpful with burning calories and boosting the metabolism, and individuals can increase duration or intensity as they get stronger,” explains Baltazar Villanueva, PT, a personal trainer and nutrition coach at Relentless Spirit Personal Training & Nutrition.

“It’s also important to remind older adults that walking routines should be paired with awareness of posture, footwear, hydration, and recovery,” he adds. “Small changes, like walking on softer surfaces, choosing low-traffic times, or walking with a friend, can also increase safety and enjoyment.”

How to do it:

• Walk within 30 minutes to an hour after eating for the best effect.
• Walk at a comfortable, steady pace—no need for intensity.
• Aim for at least 10-15 minutes of walking, but feel free to extend it if you’re comfortable.
• Start by walking after one meal per day and gradually increase to after each meal if desired.
• Cool down with a five-minute stretch or stroll.

The post The Top 4 Walking Routines for Weight Loss After 60, Trainers Say appeared first on Best Life.

RELATED: How to Walk 10,000 Steps a Day Without Leaving the House.

Walking forced Tran to quit doomscrolling, and as a result, she noted that her screen time went down significantly. Instead of thumbing through Instagram posts, Tran started doing “walk-and-talk calls” to help the time pass by.

“It’s honestly made walking way more enjoyable,” she said. “There’s something about moving and chatting that makes time fly and getting your steps in feel effortless.”

Although she sometimes relied on music and podcasts to keep her company, Tran said she often used her walks as a mental reset.

“Sometimes I’ll throw on a podcast or some music, but most of the time, I just enjoy walking in silence—being present with nature really helps clear my mind,” she wrote in the thread.

The National Parks Service (NPS) advocates that “frequent exposure to nature reduces anxiety and depression,” and adding walking into the mix “improves mood, self-esteem, and relaxation.”

On that note, Tran also noticed improvements in her stress levels. “Anytime I had a lot on my mind or was stressed, walking would clear my mind and relieve my stress,” she said in an Instagram post.

Speaking previously with Best Life, Macy Westlund, a certified personal trainer and wellness expert, dubbed walking “nature’s stress buster.”

“The rhythmic movement, fresh air, and change of scenery all work wonders for your mental well-being,” she explained. “Over time, your worries will seem to fade away—replaced by a calm and serene state of mind.”

RELATED: This Simple Exercise Is the Equivalent of 10,000 Steps, and It Takes Just 30 Minutes.

By the end of the month, Tran noticed an increase in stamina and her overall mood. This corroborates a concept proposed by Westlund that it takes about a month of continuous walking before your body starts reaping the benefits.

Walking “gets your heart pumping, increases blood circulation, and releases feel-good endorphins,” she explained. This leaves you feeling “invigorated, revitalized, and ready to take on the world,” as well as “bursting with energy.”

Additionally, walking can motivate you to try other forms of exercise.

As Best Life previously reported, as part of a 2018 study, “Inactive adults were given pedometers and exercise advice and told to start a 12-week walking program. Three to four years later, the ones who’d started the walking programs took an extra 400 to 600 steps every day and did an extra half-hour of moderate or vigorous physical activity, compared to patients who had never been told to start walking.”

“This challenge made walking feel like something to look forward to, not a chore,” Tran wrote on Reddit. “No matter how messy the day got, I had this one win!”

When she felt discouraged, Tran said she changed up her route to keep things fresh.

On Instagram, she added, “A complete habit shift and more mental clarity. It’s wild how consistent daily movement changes how you feel (physically and mentally).”

The post I Walked 15,000 Steps a Day for a Month—4 Things That Shocked Me appeared first on Best Life.

RELATED: This Simple Exercise Is the Equivalent of 10,000 Steps, and It Takes Just 30 Minutes.

NASA data shows the benefits of “rebounding.”

Rebounding is a fancy way of saying jumping on a trampoline—a cardio activity that is not just for kids.

Over the past decade, boutique fitness studios have popped up all over, offering rebounding classes on mini trampolines. And popular digital platforms like Obé Fitness have added at-home “bounce” classes, too. But way back in 1980, researchers from NASA had already pointed to the benefits of this particular workout when they were investigating how to keep astronauts from losing bone density and muscle mass while in space.

In the study, the researchers enlisted eight males aged 19 to 26, who walked and ran on a treadmill at four speeds, as well as jumped on a trampoline at four heights, while having their oxygen uptake (how hard the body is working), acceleration rate, and heart rate measured.

They found that while oxygen uptake and heart rate were similar for a 30-minute run and a 10-minute rebounding session, jumping on the trampoline yielded “significantly greater” rates of external work output—meaning rebounding was a more efficient workout and made participants’ bodies work harder. “‘The greatest difference was about 68%,” states the study.

RELATED: 7 Easy Wall Pilates Exercises That’ll Tone Your Core in No Time.

Another study had similar results.

In a 2016 study commissioned by the American Council on Exercise (ACE), 24 healthy, college-aged students were enlisted to complete 19-minute trampoline workouts for six months.

The researchers found that men burned an average of 12.4 calories per minute and women 9.4 calories per minute. “This was equivalent to the energy expenditure when running 6 mph on flat ground, biking at 14 mph, or playing a sport like football, basketball, or ultimate Frisbee,” Best Life previously reported.

The study was led by John Porcari, PhD, a researcher in the Department of Exercise and Sport Science at the University of Wisconsin–La Crosse, who explained that the trampoline workouts also felt easier to participants than they actually were.

“We would expect participants to report ratings of perceived exertion of about 13 at this intensity level, but the subjects averaged an RPE of 11.7, or a light to moderate intensity,” he said. “This may be because, while the muscles are working hard, the trampoline makes the activity less jarring. The enjoyment factor may make things easier, as well.”

RELATED: How Many Push-Ups Can You Do? The Number Says A Lot About Your Health.

Here’s why trampolining is such an effective workout.

There were limitations to both studies, namely that they only included small groups of young people. However, experts back up the claims that trampolining is an incredibly effective workout. In addition to cardiovascular benefits, here are some of the biggest reasons why:

1. It’s a full-body workout.

“When you jump, you use the entire momentum of your body, which forces all of your different muscles to work simultaneously,” exercise coordinator Lori Lyons, AFAA, shared with Cleveland Clinic.

Or, as trampoline park Sky Zone puts it: “When you jump, you’re working a lot of different muscle groups at once, including your glutes, legs, upper body, and your core. In short, your body is working in tandem as you squat to jump, lift off, hit a pose in the air, and then land.”

2. It can improve balance.

In speaking with The New York Times, Porcari noted that because trampolining is such a high-intensity workout, even alternating between jumping on one foot and two feet for 5 to 10 minutes a few times a week can help improve your balance.

In fact, a 2011 study found that a 14-week mini-trampoline exercise program increased elderly participants’ ability to regain balance when falling forward by 35 percent. “The improvement was attributed to the higher rate of hip moment generation,” the study stated.

If balance is a concern, many mini trampolines come with an attached stability bar you can hold onto.

3. It can lead to greater bone density.

Since the NASA study was commissioned partly to find a workout that preserves astronauts’ bone density while in space, it’s not surprising that other research makes similar claims for the general population.

A 2016 study looked at the bone density and bone strength of 29 female professional trampolinists aged 16 to 29 and found that, compared to a control group, they exhibited greater bone density, area, microarchitecture, and estimated bone strength.

4. It’s easy on the joints.

Rebounding is a low-impact, joint-friendly exercise that’s recommended by the Arthritis Foundation.

“The rebounder absorbs most of the impact, so you can do higher-intensity workouts safely,” they explain. “And trampolining may have benefits that other low-impact exercises don’t, including increased endurance, coordination, and balance.”

5. It supports the pelvic floor.

As Best Life previously explained, “Your pelvic floor is a group of muscles that support your pelvic organs, including the bowel, bladder, and uterus. It also has the important job of helping these organs to function optimally.”

When your pelvic floor weakens, whether from age, childbirth, or medical reasons, it can lead to health issues, the most common of which is urinary incontinence. But trampolining is on the list of pelvic floor exercises that can counteract these effects.

For a 2023 study, 37 healthy, postmenopausal women completed three 40-minute trampoline workouts each week for three months. After the study, these women showed “decreased stress urinary incontinence,” as well as “significantly” increased bone mineral density.

The post This 10-Minute Workout Is 68% More Effective Than a 30-Minute Run, Science Shows appeared first on Best Life.

RELATED: A Daily Walk Could Add 11 Years to Your Life—If You Do It for This Long.

What is Japanese walking?

Japanese walking, also known as interval walking or 3×3 walking, is a walking-HIIT (high intensity interval training) mashup that was developed in Japan.

In a now-viral Instagram post, Saurabh Sethi, MD, a board-certified gastroenterologist and interventional endoscopist, explained that the technique is simply alternating three minutes of slow walking with three minutes of brisk walking (“like you are rushing to an important meeting”) for 30 minutes. “It is joint-friendly, time-efficient, and very effective,” he notes.

Japanese walking was developed in the early 2000s by Hiroshi Nose, MD, PhD, an exercise physiologist at the Shinshu University Graduate School of Medicine in Matsumoto. He and his team of scientists describe the fast-walking intervals as ranking as a “6 or 7 on a scale of exertion from 1 to 10,” reported The New York Times. And they recommend completing the workout four times a week.

RELATED: If You’re Over 65, This Is Your Ideal Resting Heart Rate—And Why It Matters.

How does Japanese walking lead to improved health?

When Nose and his team published their first study in 2007 in the journal Mayo Clinic Proceedings, they compared the health data of adults aged 44 to 78 who adhered to Japanese walking at least four times a week to those who walked at a moderate-intensity continuously.

Those in the moderate-intensity group walked “at approximately 50% of their peak aerobic capacity” for at least 8,000 steps per day. Those in the interval-walking group completed the half-hour workout where their low-intensity bouts were at “40% of peak aerobic capacity” and high-intensity bouts were “above 70% of peak aerobic capacity.” Both groups completed their exercises at least four days per week and had their stats measured using pedometers and accelerometry.

Compared to the moderate-intensity group, the interval group exhibited the following outcomes:

• A 13 percent increase in isometric knee extension and a 17 percent increase in isometric knee flexion (measures of thigh muscle strength)
• A 9 percent increase in peak aerobic capacity for walking, and an 8 percent increase in peak aerobic capacity for cycling (a predictor of cardiovascular health)
• A reduction in resting systolic blood pressure

In their second study, published in the Journal of Applied Physiology in 2015, Nose and his team observed the results of their interval walking training (IWT) program on middle-aged and older adults who completed the workout four times a week for 22 months. Those who stuck with the regimen exhibited the following positive changes:

• A 13 percent reduction in the risk of lifestyle-related disease
• A 12 percent increase in peak aerobic capacity for walking

Then, in 2018, Nose published the results of an even longer-term study in the journal of the Federation of American Societies for Experimental Biology (FASEB). For this research, older adults (mean age of 68) completed the interval walking training program for 10 years. Their results were compared to those who dropped out of the program. In the group that stuck with it, the following benefits were recorded:

• A 20 percent improvement in leg muscle strength
• A 40 percent improvement in peak aerobic capacity

The study authors concluded that, over 10 years, participating in Japanese walking “protected against age-associated declines in physical fitness in older people and the effect was partially preserved even if they dropped out on the way.”

RELATED: 4 Healthy Habits That Make Japan’s Obesity Rate 90% Lower Than the U.S.

The key to longevity could come down to heart rate.

What is it about Japanese walking that makes it so beneficial compared to plain old walking? The answer might be found in an unrelated study that was published in 2024 in the journal Proceedings of the Royal Social B.

In this case, researchers enlisted participants to walk on a stairclimber treadmill while having their oxygen levels monitored. As Best Life previously reported:

“Investigators found that shorter walks and climbs—around 30 seconds—required participants to use 20 to 60 percent more oxygen than those who exercised for longer periods. Put simply, they used more energy (i.e., burned more calories) to warm up at the start of the workout than they did once they’d been walking or climbing for a bit. At that point, the body reaches a metabolically steady state.”

Speaking with The Guardian, lead study author Francesco Luciano, MD, PhD, a researcher at the University of Milan explained, “We found that when starting from rest, a significant amount of oxygen is consumed just to start walking. We incur this cost regardless of whether we then walk for 10 or 30 seconds, so it proportionally weighs more for shorter rather than longer bouts.”

This same logic can be applied to Japanese walking: The body uses more energy when it continuously goes from moderate walking to fast walking, leading to more calorie burn (which equates to weight loss) and improved cardiovascular health, all markers of longevity.

The post The #1 Walking Workout to Add Years to Your Life, According to Science appeared first on Best Life.

RELATED: Scientists Just Figured Out Why You Can’t Get Rid of That Stubborn Belly Fat.

7 easy exercises that can lead to weight loss and improved muscle strength

Genco’s favorite at-home exercises, all of which are standing or chair-assisted moves, can be done with or without weights. (If you don’t have dumbbells, you can also use water bottles or canned food.) For optimal results, do each move for 30 seconds. If you can, aim for three 30-second repetitions of each exercise with small rest breaks in between.

In two videos, she shares the seven beginner moves that got her started on her 30-pound weight-loss journey:

• Dumbbell jacks (no jumping)
• Chair squat into elbow-to-knee standing crunches (or simply standing crunches)
• Knee raises (holding onto a chair for support)
• Stepbacks
• Lunges (holding onto a chair for balance)
• Squat into shoulder press (“Only go as low as you can,” she advises.)
• Jug and punch (“End with a great calorie burner,” she says. “Go as fast as you can.”)

@petragenco

Here are 4 beginner exercises that got me started on my journey to losing 30lbs in my 50’s. I also combined this with meals made from whole natural foods.

♬ Blessings – Calvin Harris & Clementine Douglas

If you find floor ab exercises too difficult (or even boring), you’ll be happy to hear that standing core exercises are “the most functional way to train your core” and offer “a much higher efficacy to mat work,” according to a fitness article featuring Peloton instructor Rebecca Kennedy.

In the article, she explained how standing core exercises do a better job at engaging abdominal muscles, while also improving balance and coordination. “Any time you transition movements to different planes of motion, you recruit more muscle groups and open up to new variables like stability, balance, posture, and weight transfer,” said Kennedy. “Let’s also not forget that when we bring core bracing, breathwork, and pelvic floor engagement from a supine position to standing, it magnifies its potency.”

Likewise, incorporating combination moves, like the squat into shoulder press, is an easy way to target multiple muscle groups at once. Kettlebell Kings dubbed the squat to press the “dynamic duo for total body transformation.”

“By engaging the lower body, shoulders, and core, the squat press offers a full-body workout that helps build strength, improve muscle endurance, and enhance overall fitness levels,” says the online fitness retailer that specializes in kettlebell training.

@petragenco

Do these 5 exercises every morning and I guarantee you’ll feel will feel so much better and possibly lose a few lbs!! And if you combine this with a healthy meal plan of no processed junk food or sugar – you will feel amazing like I do!!

♬ Afraid To Feel – LF SYSTEM

RELATED: 62-Year-Old Woman Loses 106 Pounds By Making These 4 Simple Changes.

6 daily habits that can also aid in a weight-loss journey

Of course, exercise is only part of the equation. Genco also made adjustments to her diet and sleep schedule to support weight loss. Some tips and tricks she’s shared with followers along the way include:

• Eating three well-balanced meals per day
• Consuming at least 30 grams of protein with every meal
• No snacking
• Setting a daily goal of 10,000 steps
• Drinking two to three liters of water per day
• Getting at least seven hours of sleep

In another TikTok clip, Genco said that “eating protein at every meal was a game changer for me to start losing weight in menopause.” Her breakfast typically includes scrambled eggs, avocado, and berries. For lunch, she’ll assemble a hearty mixed salad packed with tuna, chickpeas, tomatoes, and feta cheese. A typical dinner consists of salmon on a bed of mango salsa.

Genco aims to eat 30 grams of protein with every meal, which can feel daunting. Johns Hopkins Medicine has a helpful cheatsheet that outlines the protein content of popular foods, including meats, poultry, fish, legumes, nuts, and dairy. Take a peek if you’re interested in monitoring your protein intake.

The post I Lost 30 Pounds in My 50s With These 7 Easy, At-Home Exercises appeared first on Best Life.

Just one warning: Once you start feeling that strength radiate from your center, it’s easy to get hooked on your new routine. These are the seven best mat Pilates exercises to strengthen your core in no time, according to seasoned Pilates practitioners.

RELATED: 7 Easy Wall Pilates Exercises That’ll Tone Your Core in No Time.

The hundred is a foundational mat Pilates move, and many people use it to open their routine. Andrea Lepcio, founder and owner of Mighty Fit, says it not only tones your core but also stimulates circulation to warm you up for the rest of your workout.

“The name comes from the counted duration of the move. We count five inhalations and five exhalations ten times while splashing arms up and down to the count,” she says. “The 100 gets your heart rate pumping and warms up the entire body. It aids in building flexibility and range of motion.”

“A beginner might keep their head down and lift their legs into a tabletop,” she explains. “An advanced student would lift their head toward their sternum and lengthen their legs at a 45-degree angle throughout the count.”

Whether you’re looking to tone up, slim down, or simply get your body moving, Pilates makes for a great strength training workout. Tamara Galinsky, founder and brand president of JETSET Pilates, tells Best Life that when done regularly, any Pilates exercise that uses isometric core contraction should result in weight loss and muscle development in your midsection.

“Incorporating isometric contractions in Pilates accelerates toning by engaging muscles without movement, maximizing muscle fiber recruitment and enhancing endurance. This method is excellent for sculpting and defining muscles efficiently,” she says.

Portia Page, CPT, certified trainer and Balanced Body Educator at Balanced Body, recommends trying a forearm plank with a twist.

“Start on your forearms facing down with your legs outstretched behind you in plank, finding a long line with your body from head to toe,” she advises. “Keeping your upper body steady, start to twist your hips and dip one down towards the floor. Return to your long line and repeat on the other side.”

“If you start to feel your upper body twisting, step your feet further away from each other for more stability,” she adds.

But even a traditional plank or side plank will help strengthen not only your core but your shoulders, arms, glutes.

RELATED: 7 Best Exercises to Strengthen Your Pelvic Floor.

Another move known as the Teaser can also provide a rigorous core workout—but that’s not its only benefit.

“This exercise mainly targets the core muscles but also benefits the lower back, glutes, and legs,” says Ronny Garcia, CPT, personal training manager at Blink Fitness.

To try it, lie on your back with your arms overhead and legs extended, Garcia says. Simultaneously lift your legs and upper body, forming a “V” shape, then lower back down with control.

The mini swan is a back extension exercise that achieves two aims at once: Strengthening the muscles on the posterior chain and enhancing overall core engagement.

Page says you should start by lying on your mat, face down. “Stretch your legs long, away from your head,” she instructs. “Bring your hands facing down in front of your forehead like you are about to salute. Brace your core by pulling your belly button in. Lift your torso off the floor, slightly twist right and left, then return back down.”

RELATED: 6 Best Low-Impact Workouts to Burn Fat, According to Fitness Experts.

Nadia Murdock, a certified Pilates and barre instructor who works with Garage Gym Reviews, recommends the corkscrew, “a classic move” that provides consistent core strengthening results.

“Start by lying down on your back with your arms straight by your side and palms facing down,” she says. Next, lift your hips and swing your legs over your head to a high diagonal, then roll down to the right side in a circular “corkscrew” motion. “To complete the movement, circle your legs down and over to the left, then roll up to a high diagonal again,” she adds.

Repeat this action for 30 seconds on each side, or—if you’re up for a challenge—until exhaustion.

Lepcio describes the next workout on the list, the roll up, as “a terrific measure of core strength.” In fact, she says she has 75-year-old students who can do it and 22-year-old students who cannot.

To test and build your own core strength, begin by lying supine with your legs drawn into the center and your feet flexed. Your arms should be lifted chest high and shoulder width apart for beginners, or diagonally overhead for those at an intermediate level of practice.

“The action calls for two cycles of breath,” Lepcio says. “With an inhale, lift the head and shoulders, exhale to draw up and over the legs, inhale to roll back, and exhale to finish articulating the spine into the mat.”

“This exercise targets the entire 360 degrees of the core. If the practitioner purposefully exhales, drawing up from the pelvic floor, it helps to support those muscles,” she notes.

RELATED: If You’re Over 40, This Simple Workout Will Melt Belly Fat, Trainer Says.

The last move that Lepcio recommends actually consists of five moves in one—and that’s exactly what makes it so rigorous and effective. This subseries, known as the Five or Series of Five,” focuses explicitly on developing the abdominal muscles.

To try this powerful sequence, start on your back with your knees tucked into your chest. Your head can be positioned up or down on your mat, depending on your comfort and strength level. Perform five to 10 reps of each movement before moving on to the next.

• Single Leg Stretch: Begin by lying down on your back with your legs in a tabletop position. Then, exhale to pull one knee into the chest and reach the other leg long. Inhale to transition to the second leg and do the same.

• Double Leg Stretch: To perform the next move in the sequence, begin by hugging your knees to your chest, still lying on your back. Then, as you inhale, stretch your legs to a 45-degree angle and stretch your arms out above your head, also at a 45-degree angle. Exhale as you return to your original position, hugging your knees.

• Scissors: Lying on your back, lengthen both of your legs to the ceiling to try this next core strengthening movement. It’s okay if the legs are not fully straight, Lepcio notes, though many people aim to hold their calves in their hands as they stretch. “Pump one leg towards your face as you scissor the other leg to the floor. Alternate to the second side,” she says.

• Lower Lift: The lower leg lift has two possible variations, depending on your level of mastery: “Beginners will place their hands in a V under their sacrum,” Lepcio explains. “Those at an intermediate level will put their hands behind their head. Lift your legs to the ceiling. The action is to lower the legs to a 45-degree angle and then return to center.”

• Criss-Cross: Finally, the criss-cross is a type of curl that Lepcio describes as “bicycle-like.” To try it, place one hand over the other behind your head. “Inhale to elevate your head and shoulders. Exhale and draw one knee to the opposite elbow before repeating on the second side,” the trainer notes. For a serious challenge, finish your routine by pedaling your legs until exhaustion. You’ll be feeling the burn in your core in no time.

The post 7 Easy Mat Pilates Exercises That’ll Tone Your Core in No Time appeared first on Best Life.

“When it comes to the StairMaster, I’ve seen firsthand how this underrated machine can deliver serious results,” says Justin Kraft, an NASM-certified personal trainer, performance enhancement specialist, and the founder of Aspire 2 More Fitness. “I rely on the StairMaster when training clients for endurance events like long-distance trail races, body fat reduction, speed and strength improvements, stabilization, and much more. The key is knowing how to use it based on your goals.”

So, forget the monotony of a never-ending climb—there’s so much more a step machine can do. These are the top seven StairMaster workouts to lose weight and feel great, according to fitness experts.

RELATED: 7 Easy Wall Pilates Exercises That’ll Tone Your Core in No Time.

Even a slow and steady stair climb can burn major calories, but more intense bursts of activity will expedite your exercise aims. That’s why Kraft recommends trying high intensity interval training (HIIT) on the StairMaster, a workout he describes as a “go-to during training for fat loss.”

To try it, he recommends spending one minute at a fast pace of Level 14 to 16, then lowering the intensity to Level 5 to 7 for a minute of recovery. Alternate between these two modes for a total of 20 to 30 minutes.

“These intervals torch calories, rev up your metabolism, and preserve lean muscle,” Kraft says, noting that you’ll continue to burn calories even after you step off the machine. “This mimics the varied terrain and pacing of trail running and is something I personally use when prepping myself and my endurance athletes.”

Emily Stern, a seasoned fitness coach and the co-founder of Fit Responder, a functional fitness and strength training program for first responders, says that push and pull rounds can also prove an effective fat-blasting workout.

“Alternate five minutes of StairMaster with 10 pushups and 10 resistance band rows,” she recommends, noting that you should repeat this circuit at least four times for a minimum of 20 minutes.

She describes this exercise as a “full-body burn that combines cardio with upper body strength work for lean muscle gains.”

Next, a weighted stair climb workout can help you build muscle strength while torching calories at warp speed. To try it, don a weighted vest—ideally between 10 and 20 pounds, and no more than 10 percent of your body weight—and maintain a steady climb at Level 6 to 9 for 15 to 20 minutes.

“This mimics hiking or rucking and builds serious leg and glute strength,” says Kraft.

RELATED: 6 Best Walking Workouts for Weight Loss.

Adding some fancy footwork to your exercise routine can also help you lose weight faster. Kraft recommends glute-focused kickbacks, which will build strength in the lower body while boosting your calorie burn.

To get started, set your StairMaster somewhere between Level 4 and 6. With every third step, do a controlled kickback, squeezing the glutes tightly with each motion.

“This activates and isolates the glutes, a muscle group often underused on cardio machines. I incorporate this during recomposition phases where we’re focused on shaping the lower body while staying lean,” the trainer says.

Taking lateral steps on the StairMaster is another way to work a wide range of muscle groups and ramp up the intensity of your workout.

“Face sideways, take lateral steps for one to two minutes, then switch sides,” advises Kraft.

“This engages abductors and adductors, which help with lateral stability. I’ve used this in programs for runners and skiers to build better joint control and reduce injury risk,” he notes.

Carefully reversing course on the StairMaster can also help you melt fat in no time. In fact, Stern says that just 10 to 15 minutes of reverse climbs should help you reach your fitness goals.

“Carefully turn around and climb in reverse for 30 to 60 seconds at a time,” the fitness coach recommends. “This hits your posterior chain (think hamstrings and glutes) in a unique way and builds balance and coordination.”

RELATED: 5 Elliptical Machine Workouts That Melt Fat and Build Endurance.

Finally, Kraft recommends trying a “fun pyramid challenge” in which you gradually build resistance to a predetermined peak, then reduce it back to your starting point at the same pace.

To get started, set your StairMaster to Level 5. Then, once every minute, increase the level by one until you hit Level 15 before gradually working your way back down.

“This workout builds stamina, strength, and resilience, and is especially useful for clients pushing through plateaus,” he says.

Kraft adds that however you decide to use the StairMaser, shaking up your routine by experimenting with a variety of settings should optimize your calorie burn and keep your body guessing.

The post 7 Easy StairMaster Workouts That’ll Burn Calories and Melt Fat in No Time appeared first on Best Life.

RELATED: If You Can Lift This Many Pounds, You’re in Great Shape, Doctors Say.

Doing 10 bodyweight squats every 45 minutes could counteract sitting all day.

A study published in the Scandinavian Journal of Medicine & Science in Sports enlisted 18 overweight and obese men who were divided into four groups, all of whom sat for 8.5 hours each day:

• SIT: Uninterrupted sitting all day
• ONE: A single 30-minute walk a day
• WALK: 3-minute walks every 45 minutes
• SQUAT: 10 squats every 45 minutes

The purpose of the study was twofold: to understand the effects of short bouts of exercise versus one longer workout and to see the difference between muscular exercises (squats) and walking. The researchers examined how these interventions affected the body’s ability to regulate blood sugar after eating.

This is important because high blood sugar can increase the risk of heart disease, diabetes, and weight gain.

Both the WALK and SQUAT groups saw a 21 percent reduction in blood sugar spikes, nearly double that of the ONE group. However, experts say that the SQUAT group could also reap the benefits of muscle-building resistance exercises.

“Building new muscle increases the body’s capacity to absorb and use glucose from the bloodstream, lowering blood sugar levels,” registered dietitian Megan Koehn, who was not involved with the study, told Newsweek. “Additionally, strength training improves the efficiency of existing muscle cells, enhancing their ability to respond to insulin and use glucose for energy.”

“Movements that engage lower body muscles are highly effective at lowering blood sugar and burning calories,” she continued. “The muscles in our legs, glutes, and hips are the largest in the body but also among the most powerful. Their size and strength allow for greater calorie burn and glucose utilization during exercise. This is why they can make impactful changes in overall metabolism and energy expenditure.”

RELATED: How to Walk 10,000 Steps a Day Without Leaving the House.

However, other research recommends a single bout of exercise.

Despite these findings, other research has pointed to the benefits of a single bout of daily exercise to counteract sitting.

A recent study published in the British Journal of Sports Medicine enlisted nearly 12,000 participants aged 50 and older. They found that those who sat for 12 or more hours a day had a 38 percent increased risk of mortality compared to those who sat for eight or fewer hours per day.

However, when individuals in the 12-hour+ group completed 22 minutes of moderate-to-vigorous physical activity a day, they offset their mortality risk factor.

As Best Life previously explained, “If completed daily, this amount of exercise totals just over 150 minutes per week, fulfilling the physical activity quota recommended by the Centers for Disease Control and Prevention (CDC).”

What this means for you:

Research is split on whether short bursts of activity throughout the day or one concentrated workout is better to counteract sitting all day. One study recommends doing 10 bodyweight squats every 45 minutes, while another points toward a single 22-minute vigorous workout. However, the key takeaway is that any exercise is better than no exercise.

The post Sit All Day? Doing This Simple Exercise Can Transform Your Health, Research Shows appeared first on Best Life.

RELATED: If You’re Over 65, This Simple Balance Test Can Predict Your Fall Risk.

Stair climbing can improve muscle strength in those over 65.

A recent study published in The Journal of Strength & Conditioning Research (JSCR) enlisted 46 healthy adults in Belgium between the ages of 65 and 80 to perform stair-climbing exercises and leg-press machine exercises.

“The study showed that both the machine workout and climbing two flights of stairs a few times twice a week for 12 weeks led to gains in muscle power and functionality,” reports The Washington Post.

The result is notable because it makes strength training more accessible to people in this age group. “You don’t need a fancy gym,” Evelien Van Roie, an assistant professor at Hasselt University and the study’s lead author, told WaPo.

RELATED: If You’re Getting Older, Eating This Fruit Can Prevent Muscle Loss, New Study Finds.

What do these stair-climbing exercises look like?

For the 12-week study, all participants went to a university lab gym for 35 minutes twice a week. They performed a warmup routine that consisted of 10 minutes on a stationary bike followed by upper-body machine exercises (a chest press and a low row), explains WaPo. From there, half moved to the leg-press machine, and half moved to the stairs.

The stair group performed their exercises in three progressive stages:

1. Weeks 1-4: Four slow sets of step-ups on a box about a foot high, alternating two sets per leg
2. Starting week 5: Four fast sets of climbing up two flights of six stairs, resting for 45 seconds on a landing in between, and then going back down (no handrails were used).
3. Final weeks: Previous workout while wearing a weighted vest.

• Improved muscle strength
• Improved walking speed
• Improved time to stand up from a chair

“It does not need to be an hour of exercise,” Van Roie told WaPo, describing it as “a very short burst of exercise.”

She explained that if you want to tackle this stair-climbing plan at home, it’s important to start slow: “If you immediately start with performing very fast movements, you risk being injured.”

This can be different for everyone, so it might mean climbing the stairs using the handrail for balance, practicing on a step-up, or simply doing sit-to-stand exercises. If you’ve worked up to the final stage, you could even use a backpack filled with water bottles in place of a weighted vest.

Ultimately, Van Roie emphasized the importance of first building strength and then working on speed for adults over 65: “If you’re not able to move fast, even if you’re strong, you will still fall down. This is something we really need to train.”

The post If You’re Over 65, This Simple At-Home Exercise Can Improve Muscle Strength, Research Shows appeared first on Best Life.

“The elliptical is a fantastic tool for losing weight, helping you to burn calories and improve your cardiovascular endurance while minimizing the impact on your joints,” says Amanda Grimm, a certified running coach and personal trainer at We Run.

The key, she notes, is finding the right workout to obliterate calories, work your core muscle groups, and always keep your body guessing. Here are the five best, according to fitness pros.

RELATED: 7 Easy Wall Pilates Exercises That’ll Tone Your Core in No Time.

Last year, the internet was buzzing about the 12-3-30 routine, a new treadmill workout that promised to burn calories, shred fat, and boost cardiovascular health in no time. The numbers in its name represent specific settings on the display: ’12’ indicates an incline of 12 percent, ‘3’ indicates a speed of 3 miles per hour, and ’30’ indicates a period of 30 minutes. And if your elliptical machine has an incline setting, which some do now, you can put this plan into action.

Josh Petrawski, a fitness expert and CEO at Sports and Fitness Exchange, previously told Best Life that this is an especially efficient workout for fat loss, thanks largely to the significant benefits of adding an incline. In fact, he says that even a five percent incline can increase caloric expenditure by about 52 percent. “This number more than doubles to 113 percent at a 10 percent slope,” he explains, citing a 2012 study published by the Journal of Biomechanics.

As a result, you can expect to burn 250 to 400 calories per half-hour session doing the 12-3-30 workout, depending on your current weight and fitness level. While there’s nothing magical about these specific numbers, they do help set a challenging yet achievable goal that should help you see results if you stick to the plan.

High-Intensity Interval Training (HIIT) workouts are a great way to ramp up your exercise routine and maximize calorie burn. Grimm says that you can begin by warming up for five minutes at an easy to moderate pace, then advancing to more challenging settings on your machine.

“Alternate between 30 seconds of hard efforts (on a high resistance and at a fast pace) followed by 90 seconds of low-intensity recovery (at a slow pace, with lower resistance). Repeat this for 20 to 30 minutes,” she suggests.

“HIIT is one of the most effective ways to burn fat and improve your metabolism. The repeated spikes in intensity keep your heart rate high and trigger the ‘afterburn’ effect (EPOC), which basically means you’ll continue to burn calories even after your workout ends,” she adds.

RELATED: Bored of Walking on the Treadmill? These 9 Easy Tricks Will Make Your Workout Fly By.

Maximizing resistance on your elliptical can also help you fast-track your weight loss and muscle gain.

“Start with your elliptical set to a low resistance level and aim to increase the resistance level every two minutes until you reach your max effort,” says Grimm, noting that this will typically be around eight to 10 minutes into your workout. Next, gradually lower the resistance back down, and repeat this pattern for 25 to 30 minutes.

“This workout mimics hill climbing, forcing you to engage more muscles, especially your glute and leg muscles,” Grimm notes. “The higher resistance level increases the number of calories you’ll burn, and helps build your endurance and lower-body strength.”

Though changing up your incline and intensity can certainly ramp up your results, steady-state workouts can also get the job done. In fact, the best workout routine is the one you’ll stick to—meaning a consistent, moderate-intensity plan that you can comfortably complete day after day could ultimately prove superior.

To make the most of a steady-state workout, Grimm recommends maintaining a consistent, moderate-intensity pace (“typically around 60 to 70 percent of your max heart rate”) for 45 to 60 minutes.

“Steady-state cardio is the number one method for building aerobic endurance and burning a high number of calories over a longer period in the saddle. It’s also a fantastic option for beginners looking to improve their fitness without excessive strain or intensity,” says the trainer. Always strive to keep your pace steady and maintain good form, she adds.

RELATED: 6 Best Walking Workouts for Weight Loss.

Wrist and ankle weights can put undue strain on your joints and tendons, especially if you wear them all day during your normal activities. However, wearing a weighted vest during your elliptical workout can help you see changes on the scale sooner—without a high risk of overuse injury.

“That will increase your caloric expenditure and put more resistance on the muscles of the lower body,” said Harley Pasternak, MSc, a celebrity trainer, fitness and nutrition specialist, and fitness influencer, in a recent TikTok post. “Weight vest—no more ankle and wrist weights.”

The post 5 Elliptical Machine Workouts That Melt Fat and Build Endurance appeared first on Best Life.