Markus Andrews

More stories

  • 125 Shares

    in diet and nutrition

    These Are The 10 Best Electrolyte-Rich Foods, According To Dieticians

    Electrolyte drinks are everywhere right now. Between 13 Nutrition, Biogen, Powerade, Revive and more, everyone wants to make sure they’re hydrated and ready to take on the day feeling their best. But what you might not realise is that everyday foods are packed with these minerals, too – and you probably already eat them.

    “Electrolytes are minerals, such as sodium, potassium, magnesium and calcium, that regulate fluid balance, nerve signals and muscle contractions,” explains registered dietician Keri Gans. “They are vital, but most people don’t need to worry about them every day. Unless you’re sweating heavily or exercising for long periods, a well-balanced diet will provide everything you need.”

    Meet the experts: Keri Gans, RDN, is a registered dietician and author of The Small Change Diet. Molly Kimball, RD, CSSD, is a registered dietician. Julie Stefanski, RDN, is a registered dietician nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

    Sweat is mostly water and sodium, along with some potassium, calcium and magnesium, adds Molly Kimball. That’s why it’s important to replenish these minerals, but only after you sweat buckets – like after long endurance workout sessions (anything over 60 to 90 minutes) such as marathon training, especially in hot weather, or when you’re sweating heavily during your hot yoga class.

    Whole Foods Provide Electrolytes

    While drinks are a convenient way to replenish your electrolytes when you’re on the go, whole foods provide electrolytes (along with other nutrients like fibre, vitamins and antioxidants) without the added sugars or artificial colours that many drinks contain, Gans says. It’s important to consume 300 to 600 milligrams of sodium right after an intense sweat sesh because you lose a lot of this electrolyte with sweat, Kimball adds. You’ll also want to eat some potassium, magnesium and calcium, but because you don’t lose as much of those through sweat, there’s no need to hit a quota – all that matters is they make an appearance on your plate.

    Wondering which foods contain the most electrolytes? The next time you go grocery shopping, keep these expert-approved recs in mind – no sports drink required.

    Why Electrolytes Are Important

    Sodium, in conjunction with potassium, regulates blood pressure, helps your muscles contract and maintains your body’s fluid balance, per the Centers for Disease Control and Prevention (CDC). Adults should consume no more than 1 500 milligrams per day, according to the American Heart Association (AHA). (Too much sodium can put you at risk for high blood pressure, heart disease and stroke, per the CDC.) However, athletes may need at least 2 000 milligrams of sodium per day (the equivalent of slightly less than one tablespoon of table salt) – if not more – to replace the sweat they’ve lost during activity.

    Potassium is a necessary electrolyte for muscle, kidney and heart function, according to the National Institutes of Health (NIH) and women need 2 600 milligrams per day.

    Magnesium is important for muscle and nerve function, blood sugar control and blood pressure regulation, per the NIH and women need 310 to 320 milligrams each day.

    Calcium plays a role in heart rhythm, the dilation and contraction of blood vessels and blood clotting, per the AHA. Women need 1 000 to 1 200 milligrams each day, according to the NIH.

    The 10 Best Electrolyte-Packed Foods

    After a long, sweaty workout, consider adding these expert-recommended foods to your meals to replenish your electrolytes. Each option is a good source of one – or more – of the main electrolytes. You can combine more than one of these foods into a meal to eat a mix of all of them.

    1. Avocados

    According to Gans, half an avocado contains:– About 700mg of potassium– 20mg of magnesium

    Both Gans and Kimball sing the praises of this fruit when it comes to replenishing potassium and magnesium. Avocado toast or a salad with half an avocado is an easy post-workout meal to reap its benefits. Adding a quarter teaspoon of table salt will get you 600mg of sodium, too.

    READ MORE: Here’s Why You Should Eat More Avo – Starting With This Breakfast

    2. Cottage Cheese

    A half-cup serving size of cottage cheese packs:– 355mg of sodium– 117mg of potassium– 94mg of calcium– 9mg of magnesium

    When you think of cottage cheese, you likely think of hitting your protein goals. But this type of cheese should be considered for its electrolytes as well, says Kimball. To pack even more electrolytes into your next snack, pair cottage cheese with a fruit, like berries, or a vegetable, adds registered dietician Julie Stefanski.

    3. Potatoes

    Gans says one medium sweet potato (about 12 centimetres long) contains:– Around 540mg of potassium– 30mg of magnesiumOne hundred grams of white potatoes (about a half-cup of chopped potatoes) contains:– 446mg of potassium– 22mg of magnesium

    White potatoes and sweet potatoes are good sources of potassium, says Stefanski. Gans loves roasted sweet potatoes with a sprinkle of sea salt for a post-workout dose of potassium and sodium.

    4. Spinach

    According to Gans, one cup of cooked spinach delivers:– 157mg of magnesium– 840mg of potassium

    This leafy green is Popeye’s favourite vegetable for a reason. “These greens have a rather strong bite, so pairing them with strong seasoning can help balance out the somewhat bitter flavour profile,” Stefanski says. A simple stir fry with tofu, spinach and mushrooms is a good source of magnesium, Gans adds.

    5. Bananas

    Gans says one medium banana is good for:– 420mg of potassium

    Tropical fruits like bananas are the highest in potassium of all fruits, says Stefanski. A classic banana smoothie with Greek yoghurt is a satisfying post-workout drink packed with over 400mg potassium and protein, Gans says.

    6. Watermelon

    Per Gans, one cup of diced watermelon contains:– 170mg of potassium

    Watermelon is a summer staple, providing a ton of flavour and hydration when the temps rise. But did you know this fruit is also rich in potassium?

    READ MORE: 17 Foods That Fight Spring Allergies

    7. Tomatoes

    Gans says one large tomato delivers:– About 400mg of potassium

    The fruit that makes regular appearances in your favourite dishes like pasta and salad does more than just add flavour. One large tomato delivers almost as much potassium as a banana – about 400 milligrams, says Gans, which makes spaghetti with tomato sauce the perfect post-race meal because of its carb and electrolyte content.

    8. Pumpkin Seeds

    According to Gans, a 28g (or quarter-cup) serving of these easy-to-eat seeds contains:– 150mg of magnesium– 230mg of potassium

    Typically thought of as a fall staple, pumpkin seeds can be a year-round favourite for those looking for a good source of magnesium and potassium.

    9. Greek Yoghurt

    Gans says 170 grams of Greek yoghurt contains:– 240mg of potassium– 200mg of calcium

    This protein-packed snack isn’t only good for building muscle. Eating Greek yoghurt after a workout will help you replenish lost electrolytes too. Feel free to eat the yoghurt alongside a fruit like a banana, or add it to a smoothie for your hit of electrolytes.

    10. Oranges

    Per Gans, one medium orange has:– 240mg of potassium– 50mg of calcium

    While oranges are primarily known for their vitamin C content, this fruit packs a punch in the potassium area as well.

    How To Eat Electrolyte-Packed Foods

    If you’re sweating a lot, whether during workouts or just being outside all day, Gans suggests including electrolyte-rich foods in your meals and staying hydrated with plain water. “For most people, drinking water regularly and maintaining a balanced diet are sufficient,” she says. (However, if you’re not sweating excessively, you typically won’t need to use multiple electrolyte products, unless you have a medical condition where it’s necessary, Stefanski adds.)

    But there’s a catch: “An electrolyte food won’t rehydrate you if you don’t also consume enough fluids during and after exercise,” Stefanski says. In fact, you should drink three cups of water for every 450 grams you lose during a workout to replace the loss of fluids, according to Mass General Brigham.

    The amount of electrolytes you need in general post-workout will depend on the length and intensity of your workout or activity, the temperature and the humidity, your size as a person and how much you sweat, says Stefanski. There’s no one-size-fits-all answer because individual traits like body size and sex can affect how much you sweat and how many electrolytes you lose and need to replace, Gans adds. So, just make sure to hit the recommended daily allowances cited above.

    Don’t Overdo It

    Still like your electrolyte drink mixes after a sweaty run? Consuming an electrolyte drink with electrolyte-rich foods is usually fine, especially after a tough workout or a hot, sweaty day, Gans explains. Just make sure you’re not overdoing it – very high doses of any electrolyte (i.e. more than the recommended dietary allowances mentioned above) can cause gastrointestinal upset and interfere with your heart rhythm and blood pressure regulation, which may lead to death, Stefanski says.

    But eating everyday foods – like potatoes, bananas, Greek yoghurt, avocados and more – can deliver the correct amount of electrolytes without having to worry about going over. (And they taste way better, too!) So the next time you’re making your grocery list, don’t forget about these mineral-packed options that keep your body functioning at its best.

    This article by Danielle Zickl was originally published on Women’s Health US. More

  • 113 Shares

    in fitness and body

    This Explosive Plyometrics Workout Crushes Calories In 15 Minutes

    This explosive plyometrics workout is a form of power training, a type of exercise that applies maximum force by combining strength with speed. It’s a useful, tried-and-true modality that trains you to produce bursts of power even when you’re fatigued. Your heart rate will spike for short, but highly intense periods, revving your metabolism. And, it builds functional, strong muscle.  

    Benefits Of Power Training 

    Power training is increasingly seen as being just as important as strength training. Per Harvard Medical School, power training is essential because it helps mitigate the decrease of muscle power with age. Plus, since all movements are supported by the core, power moves add to a stronger core, which in turn improves balance. 

    Plyometrics, a kind of power training, involves speed and agility, which can help improve bone density among women, reduce injury risk and even support menopause through creating better metabolic health. 

    Do This Explosive Plyometrics Workout 

    Focus on speed, but don’t lose form. As you get fitter, you can incorporate these moves into strength workouts for an extra fat-zapping boost. Do these moves, from Roark Gyms’ founder James White, three to four times a week. 

    Do: three sets, 10 reps each 

    Rest: One minute between sets.

    You’ll need: A box or step

    The Moves

    Broad Jumps

    Starting in a squat stance and keeping your shins vertical as you squat down, concentrate on loading up the tension in your hamstrings while extending your arms behind you.

    In one movement, drive from your core and hips, throwing your arms forward, jumping as far forward as you can.

    Be sure to land in a solid position at the bottom of your squat.

    Tuck Jump

    Starting in your squat stance and keeping your shins vertical as you squat down, concentrate on loading up the tension in your hamstrings, while extending your arms behind you.

    In one movement, drive from your core and hips, throwing your arms upward, while bringing your knees as close to your chest as possible. Be sure to land in a solid position at the bottom of your squat.

    Box Jump

    Start with your feet hip-width apart. Squat down into a quarter squat, ensuring your shins stay vertical and that tension is built up in your hamstrings.

    Drive your hips upwards. Aim to land right in the middle of the step in a strong quarter squat position. Stand upright.

    Step backwards off the step. As soon as both feet are on the ground, repeat the movement.

    Burpee

    Start by standing upright with shoulders in line with your hips.

    Squat down, place your hands on the ground and jump your feet back into the top of a push-up position. 

    Jump your feet in towards your hands again, landing in a solid half squat.

    From this position, jump up as high as possible, clapping your hands above your head.

    Make it harder: Do a push-up before jumping your feet back in towards your hands.

    Watch the full workout video here:

    [embedded content]

    Gym Equipment by REBEL Elite Fitness More

  • 100 Shares

    in diet and nutrition

    How To Make The Best Chocolate-Berry Protein Smoothie

    If you’re after something quick, chocolatey and actually good for you, this is it. Our Chocolate-Berry Protein Smoothie ticks every box: nutrient-packed, easy to prep and tasty enough to feel like a treat.

    Think of it as your new post‑workout refuel or a grab‑and‑go breakfast that won’t leave you crashing mid‑morning. Prep a couple of jars in advance, stash them in the freezer and sip easy all week.

    Why Recovery Matters

    After a tough session, what you eat can make a real difference to how your body bounces back. The protein in this smoothie gives your muscles what they need to repair, regenerate and grow through protein synthesis (the process where amino acids bind to skeletal muscle proteins). Meanwhile, the carbohydrates from the berries help replenish glycogen stores and restore electrolytes, setting you up for better recovery and energy on your next workout.

    READ MORE: 9 Of The Best Post-Workout Snacks That Actually Taste Amazing Too

    Try This Chocolate-Berry Protein Smoothie

    Chocolate-Berry Protein Smoothie

    Prep a couple jars of this simple berry smoothie, stash in the freezer and sip easy all week.

    Total Time 5 minutes mins

    Course Snack

    Servings 1 serving

    1 cup frozen berries1 cup baby spinach1 scoop chocolate protein powder1 Tbsp unsalted sunflower seeds Pinch of kosher salt¾ cup water
    Gather all ingredients except water in a jar and store in the freezer.When ready to drink, add water to blender, followed by the contents of the jar, then blend until smooth and creamy. Pour back into the same jar and serve right away.

    Keyword Smoothie

    READ MORE: 6 Smoothie Recipes That Pack All The Goodness – But None Of The Fat

    This article by Samantha MacAvoy was originally published on Women’s Health US. More

  • 138 Shares

    in fitness and body

    How To Choose The Right Garmin Watch For Your Run Goals

    Looking for a running watch that actually works for your goals – not just pro athletes? Garmin’s been in the game long enough to know that no two runners are the same. Whether you’re building your base, chasing a PB, or just love geeking out over your training stats, there’s a Garmin smartwatch that fits.

    From entry-level models with the basics to fully loaded watches packed with performance insights, here’s how to choose the one that’ll help you train smarter, run stronger and keep going.

    READ MORE: 34 Running Tips Every Beginner Needs To Know

    Features For The Beginner Runner

    Let’s start with the basics, and by basics, we don’t mean your watch will be basic. Even smartwatches designed for beginners have advanced tools and metrics that can help you grow as a runner:

    Built-in GPS: Easily track where you run and get accurate stats, including distance, pace and intervals.

    Long battery life: No, really. We mean a really long battery life. Depending on which Garmin smartwatch you have, you should get up to 1 week of battery life in smartwatch mode at a minimum, or even unlimited battery life with solar charging1 on the Instinct® 3 Solar adventure smartwatch.

    Sleep monitoring: Understand how your body is recovering – and get ready for training – with our improved sleep monitoring feature2. With select watches, you’ll receive a sleep score after waking up, along with a breakdown of your sleep stages and so much more.

    Wrist-based heart rate: Your heart rate zone matters. With wrist-based heart rate2, you can gauge how hard your heart is working during runs. Plus, tracking your heart rate data and heart rate variability (HRV) outside of workouts lends insight into your recovery, overall fitness and more.

    Recovery time: We can’t emphasise enough how important it is to rest. The recovery time feature uses your latest training, stress levels and sleep to help you figure out how long you should take to recover.

    Garmin Coach & Connect

    Garmin Coach: Is there a race in your future? You’ll want to check out these free adaptive training plans, available in the Garmin Connect™ app. Pick a training plan based on your goal and distance – 5K, 10K or a half-marathon – and select a coach who suits your needs. Garmin Coach will help you find upcoming races near you and keep you on track leading up to race day with recommended workouts that sync to your watch.

    Garmin Connect™: All Garmin smartwatches are compatible with the Garmin Connect app, the free tool for tracking, analysing, and sharing health and fitness activities. Think of it as a personal assistant to help you achieve your health and fitness goals.

    Smartwatches For The Beginner Runner

    Forerunner® 55

    With Forerunner 55 on your wrist, you can start calling yourself a runner. This GPS smartwatch offers up to 2 weeks of battery life in smartwatch mode while tracking essential stats so you can chase your goals.

    Venu® 3

    With advanced fitness features, detailed wellness insights and up to 14 days of battery life in smartwatch mode, Venu 3 is the perfect entry-level running companion.

    vívoactive® 6

    This bright and colourful smartwatch provides up to 11 days of battery life in smartwatch mode and fitness features tailored for runners, including PacePro™ pacing strategies, running dynamics, race predictor and interval creation.

    Forerunner 165 Music

    This watch includes training effect – so you can see how your workouts affect your fitness – as well as daily suggested workouts, Garmin Run Coach (more on that later), race predictor and running dynamics. It offers up to 11 days of battery life in smartwatch mode.

    Features For The Advanced Runner

    You’ve been running for a while and have started getting the hang of things. You’re not afraid to push your limits; now you need a smartwatch to keep up. In addition to the features for entry-level runners, you may also want to consider a smartwatch with:

    Daily suggested workouts: Get run recommendations each day based on your training history, fitness level and recovery time.

    Training readiness: Wake up and get a readiness score so you can determine whether it’s a good day to go hard – or sit back and take it easy.

    Multi-band GPS support: With multiple frequency bands allowing for more consistent tracklogs and improved positioning, you’ll enjoy superior accuracy for running speed and distance even in challenging environments.

    Garmin Run Coach: Adaptive training plans from Garmin Run Coach can help you train for a race, achieve a personal milestone or improve your fitness. Just choose an end date or goal and the days you want to train, and Garmin Run Coach will create a personalised training plan that includes daily workouts that adapt to your performance, recovery and health metrics.

    READ MORE: This Free Beginner 10K Running Plan Works In Just 10 Weeks

    A Smartwatch For The Advanced Runner

    Forerunner 570

    You’ll look and run good with the Forerunner 570 on your wrist. It provides 11 days of battery life in smartwatch mode, two size options, personalised Garmin Coach training plans for running and triathlons, projected race time predictor, auto lap by timing gates and more.

    Features For The Elite Runner

    Elite runners are looking for serious smartwatches. Good thing we have those too. To power your marathons, triathlons and long training sessions, we have wearable tech packed with advanced features designed just for you.

    Real-time stamina: Don’t overexert yourself. Use this feature to track and manage your exertion before the start of every run.

    Built-in maps: Full-colour, built-in maps and turn-by-turn navigation keep you on track whether you’re running on city streets or densely covered trails.

    Dynamic round-trip routing: Just tell your watch how far you want to go and you’ll get suggested return routes. Plus, if you go off course, your watch will reroute to keep your mileage on track.

    Endurance score: How long can you last? This feature measures your ability to keep up prolonged efforts so you know how your training impacts your overall endurance.

    Built-in LED flashlight: This is the feature you never knew you needed. The LED lights on the side of select Garmin smartwatches are bright enough to illuminate the room.

    READ MORE: 18 Running Clubs In South Africa To Kickstart Your Journey

    Smartwatches For The Elite Runner

    Forerunner 970

    Made of premium materials and offering a built-in LED flashlight, this GPS smartwatch brings you performance features, including running tolerance, running economy and step speed loss (when paired with the HRM 600), all while delivering up to 15 days of battery life in smartwatch mode.

    fēnix® 8 Series

    The fēnix 8 is a premium multisport smartwatch available in multiple sizes with up to 29 days of battery life in smartwatch mode on the 51 mm AMOLED model, or up to 48 days with the 51 mm solar charging model1. It includes a rugged design, built-in LED flashlight, and advanced mapping and navigation.

    Enduro™ 3

    Built for the ultra-distance athletes, Enduro 3 brings you a built-in LED flashlight and premium training, performance and navigation features – with up to 90 days of battery life in smartwatch mode with solar charging1.

    Want to dig deeper into the features? From VO₂ max tracking to heart rate zones, there’s a science to smart training – and your Garmin’s got it all. Learn how to make the most of your tech, then browse the curated selection of Garmin watches to find your perfect match.

    1Assumes all-day wear with 3 hours per day outside in 50,000 lux conditions

    2 See Garmin.com/ataccuracy

    **WH Partnership More

  • 150 Shares

    in fitness and body

    Tried And Tested: 5 Salomon Hiking Essentials You’ll Want For Every Hike

    It’s official – the WH team is in their adventure era. We’ve hit the trails for an in-depth Salomon hiking gear review, putting the brand’s latest essentials to the test. From rugged trail shoes to next-generation backpacks, we’ve selected five peak pieces that deliver on comfort, style and performance. Here’s what stood out on every step of the journey.

    1. Salomon XA Pro 3D V9 Gore-Tex

    GORE-TEX – a waterproof fabric– is all the rage, and honestly, we’re here for it. There’s nothing better than not having to tiptoe around puddles and being confident you’ll have dry feet during and after a hike. These shoes are made for hiking and walking off the beaten track – stable, tough and ready for anything. But don’t box them in as just trail shoes; 2025 fashion trends have elevated them to cult-like status as streetwear must-haves (we love pairing them with skirts).

    READ MORE: 23 Bucket List Hikes To Do In South Africa, From Day Hikes To Wild Camping

    2. Salomon Women’s Aerotrek 28 Hiking Bag

    When you’re heading out for a hike, the last thing you want is a bulky bag weighing you down. This backpack, designed for women, is lightweight, easy to carry and fits comfortably across your chest and waist – no awkward shifting or chafing. There’s more than enough space for your layers, snacks and water for a full day out (or even a minimalist overnight). The breathable suspended back panel uses an advanced airCHASSIS system and patented Lumbar Support to keep things cool and the women-specific harness helps distribute the load so your shoulders don’t feel it. Bonus: it’s kitted out with smart extras like pole attachments, helmet loops and an ice axe carrier if you’re heading for more technical terrain.

    3. Salomon Women’s Outerpath Base Pants 

    A technical pair of pants – that aren’t cargo pants – that actually come with pockets and can be easily taken from the trail to the city? That’s a rare find we’re not going to gatekeep! We also love the durable yet soft fabric with water-repellent protection – and the elastic ankle adjustment that adds a practical touch for on-trail comfort.

    READ MORE: 6 Hiking Fashion Influencers You Need To Follow In 2025

    4. Salomon Unisex Cross Belt

    This bag’s versatility is just incredible. Whether you’re running, biking or hiking, it fits snugly around your waist with zero bounce. Super easy to adjust, it comes with zipped pockets perfect for stashing your scrunchie, gels, keys and phone. Plus, the 400ml bottle slots in perfectly, making it ideal for a quick grab-and-go run.

    5. Salomon Unisex Sense Aero Headband

    A headband is perfect for wearing under a hat or on its own to wick away sweat. This one is so comfortable, you’ll almost forget it’s there. Its lightweight, four-way stretch fabric offers breathability and stays in place no matter how intense your workout gets. Plus, the branding is reflective for extra visibility and safety.

    **WH Partnership

    Women’s Health participates in various affiliate marketing programmes, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. More

  • 150 Shares

    in fitness and body

    These Are The Worst Exercises To Do If You Have Sore Knees

    You don’t have to be 80 years old to be given the finger by your knees. And when it comes to fitness, whether it’s just a weakness you have, or you’ve actually sustained an injury, it’s vitally important that you don’t make the situation worse by doing the wrong exercises or trying to push through a bit of pain to end up in a world of pain.

    What we do know: the best thing for most forms of knee pain is exercise. This is because you can target the muscles around the knee to offer it more support. But, if you have poor form, or are doing the wrong exercises in the first place, you’re going to send yourself limping back to the bench pretty swiftly.

    The Harvard Medical School says: “The proper balance of strength in the muscles can hold the joint in the most functional and least painful position. With any knee, the first muscles to lose strength are the largest antigravity muscles, the quadriceps and gluteals, so an exercise plan for any injury is likely to focus on these.” Furthermore, strong quadriceps can take over the shock-absorbing role usually played by the meniscus or cartilage in the knee.

    READ MORE: So Many Of Us Get Knee Pain Running – Here Are 5 Possible Causes + What to Do About Them

    Movements To Avoid With Sore Knees

    Springbok Physio Rene Naylor shares some advice with us on how to combat knee pain and injury. Here are the exercises to avoid if you have sore knees – and an easy replacement for each.

    Squats

    If you do this exercise with sore knees, you’re exacerbating the pain by stressing the knee with the full force of your body on the joint. Plus, if you have existing weakness in the muscles around the joint (which can contribute to the knee injury in the first place), squats make the joint even more vulnerable.

    Swap it for: Partial squats

    Standing in front of a chair in the squat position, lower yourself towards the chair. Make sure your knees stay behind your toes. Only do these moves when your knees have rested and as part of a knee-strengthening routine.

    Lunges

    Lunges are a deep knee bend that loads the joint in a dynamic movement. Since the lunge involves a forward movement, your knee can move over the toes, which would exert force on the painful joint. And, if your form is wanting, you could make the pain even worse.

    Rather do: Stationary lunges

    Instead of walking forward into a lunge, opt to do them in place. Be careful and intentional with the movement. This will reduce the impact on the knee while strengthening the muscles.

    Leg Curls

    By loading the leg and curling, not only will the joint take on strain as it hyperextends, but the added weight will further stress the joint.

    Rather do: Calf raises

    Using a chair or wall for balance, stand with your feet about hip-width apart, toes straight ahead. Slowly lift your heels off the floor, rising up onto your toes. Hold, then slowly lower.

    READ MORE: Use These 5 Resistance Band Moves To Ease Knee Pain

    What To Do With Knee Pain

    Once you’ve rested the joint, focus on exercises that will strengthen the muscles supporting the knee. Also, try movements that will improve the knee’s flexibility. A physiotherapist will help assess the injury and recommend the best movements. But these movements are also helpful.

    Straight Leg Raises

    These strengthen the quads without putting strain on the knee joint. Studies show that doing quad strengthening reduces knee pain and improves function in people with patellofemoral pain and early osteoarthritis.

    Clamshells

    Clamshells target the glutes (read: your butt) and help correct hip-knee alignment issues that contribute to knee pain. A randomised trial showed that strengthening hip abductors reduces patellofemoral pain significantly.

    Wall Sits

    Improves quad endurance and reduces pain sensitivity through isometric loading. Research supports isometric exercises in reducing some knee pain.

    Heel Slides

    Promotes knee joint mobility and improves range of motion post-injury or surgery. It’s great for knee rehab because it helps restore knee flexibility without overloading the joint. It’s also key in helping to improve range of motion and gently activate key muscles like the hamstrings, quads, and calf muscles. 

    Calf Raises

    These strengthen the posterior chain and support overall lower limb function. Plus, strong calves help maintain balance and shock absorption, reducing load on the knees.

    Always perform these movements under guidance if you’re recovering from injury, and avoid anything that causes sharp or worsening pain. If symptoms persist or worsen, see a physiotherapist or orthopedic specialist.

    READ MORE: “How I Got Healthy And Fit By Ditching The Scale” More

  • 150 Shares

    in fitness and body

    The Overnight Hiking Gear Women Swear By – Don’t Hike Without These

    When you’re carrying everything on your back – from shelter to snacks – every item needs to earn its place. That’s why we’ve rounded up the best overnight hiking gear for women. Think lightweight layers, storm-proof protection and multitasking essentials made for real trails, real weather and real women. Whether you’re prepping for a solo mission or a group getaway, this kit makes packing (and hiking) a whole lot easier.

    Essential Hiking Gear You’ll Reach For Every Time

    Photo by Chris Joubert

    The Backpack

    K-Way Hiker 50L + 10L Hiking Pack

    This one’s all about smart storage without the faff. You’ve got 50 litres of main space, plus an extra 10L if you need to squeeze in a bit more. The padded hip belt takes pressure off your shoulders, and the zipped belt pockets are ideal for things you want close – like trail mix, sunscreen or your phone. It’s hydration-bladder compatible, has splash-proof zips and comes with its own rain cover, so you’re sorted if the weather turns. There are even loops for your poles. Lightweight, functional and surprisingly roomy for the price.

    READ MORE: 23 Bucket List Hikes To Do In South Africa, From Day Hikes To Wild Camping

    First Ascent Mercury 65L Lightweight Hiking Pack

    If you’re heading out for a few days and need proper space, this 65L pack has you covered – and at just 1.8 kg, it won’t drag you down. The front zip opens right into the main compartment (so no more digging for your headlamp), and there’s a stretch pouch on the front for stashing a fleece mid-hike. The internal frame keeps things stable on tricky climbs, and the padded straps and hip belt make it feel secure, even when it’s fully loaded. You’ll also get pole loops, hydration bladder compatibility and a rain cover included. Basically, it’s built for real trail time.

    EXCLUSIVE OFFER! First Ascent is offering 15% off site wide (firstascent.co.za) to WH readers until 31 August 2025. Just use the voucher code FAWomensHealth15

    Salomon Women’s Aerotrek 28 Hiking Bag

    Designed with women’s frames in mind, the Aerotrek 28 combines technical precision with comfort you’ll notice from the first wear. The back panel uses Salomon’s Airvent AGILITY+ system – a suspended mesh construction that boosts ventilation and keeps the pack steady without clinging when you sweat. It’s shaped for better weight distribution on narrower shoulders and shorter torsos, and the harness system adjusts easily to fine-tune your fit on the move. At 28L, it’s ideal for overnight hikes where you’re able to pack light.

    The Dry Bag

    Sea to Summit Lightweight Dry Bag 1.5L

    You never quite know where the day (or trail) might take you – or what you might end up wading through. This compact dry bag is perfect for keeping your valuables, especially tech, safe and dry if you take an unexpected dip. It’s soft, pliable and super versatile. Made from Bluesign-approved recycled nylon with a non-PFC water-repellent finish, it’s eco-conscious without compromising on durability. The white interior helps you spot smaller items easily (even in low light), and the roll-top closure keeps moisture firmly out.

    The Hiking Boots

    Salomon XA Pro 3D V9 Gore-Tex

    These trail shoes are made for tough, technical terrain – with enough structure to keep your feet supported under load, and enough grip to handle slick rocks, roots and loose climbs. The 3D Advanced Chassis™ adds stability without bulk, and the Gore-Tex membrane keeps water out while still letting your feet breathe. The Contragrip® MA outsole performs well across mixed surfaces, and the Quicklace system means you can tighten up in seconds and tuck the laces away mid-hike. Durable, waterproof and surprisingly agile – a solid all-rounder for overnight hikes with varied terrain.

    K-Way Women’s Strata II Hiking Boots

    These boots offer the kind of grip and support you’ll appreciate after a long day with a loaded pack. The water-repellent suede and mesh upper holds up against scrapes and splashes, while the sealed seams help keep your feet dry when the trail gets wet. A full rubber toe rand protects against rock stubs (ouch!), and the EVA midsole adds cushioned support without weighing you down. The lug pattern offers solid traction across everything from muddy inclines to dry, dusty paths – ideal for multi-day hikes where conditions can change fast.

    READ MORE: Why Your Running Takkies Are Pretty Bad Hiking Shoes 

    The Trekking Poles

    First Ascent Inca Trekking Poles Twin Pack

    If you’ve ever felt the strain on a steep descent, you’ll know how much difference a solid pair of poles can make. These lightweight aluminium poles offer extra drive uphill and much-needed support downhill – especially when your legs are feeling it. The FastLock system makes height adjustments quick and secure, and they pack down easily when not in use. The contoured EVA grips are comfy enough for long days out, and you’ll get interchangeable baskets for snow and mud, plus tough tungsten tips that hold up on mixed terrain. Reliable, no-fuss support for any season.

    The Headlamp

    LedLenser NEO1R Rechargeable Headlamp

    Don’t let the size fool you – this compact headlamp packs serious brightness. Ideal for early starts, late finishes or midnight tent exits, it’s rechargeable, lightweight (just 39g) and easy to wear, even on long hikes. The red light mode won’t blind your campmates, and the tilting lamp head lets you direct the beam exactly where you need it – whether you’re navigating trail markers or brushing your teeth. It’s also water-resistant (IP67 rated), so a bit of rain won’t be a problem. A great pick for shorter missions or emergency back-up. For bigger adventures, the NEO5R offers a step up in power.

    Fenix WF26R

    Need serious brightness? This torch delivers. With a max output of 3 000 lumens – roughly on par with your car’s high beams – it lights up your whole campsite. There are six lighting modes, a USB rechargeable battery and a magnetic dock for easy charging. Long treks, late-night setups or even an Eskom load shedding sesh – it’s got you covered.

    The First Aid Kit

    Camp Master Adventure First Aid Kit

    A first aid kit is small, but it could make a big difference. This 25-piece kit includes essentials like antiseptic wipes, burnshield, bandages, insect repellent and even a CPR mask – all in a lightweight pouch that fits easily in your pack. Hopefully you’ll never need it, but you’ll be glad it’s there if you do.

    READ MORE: 10 Camp Master Camping Essentials Every Woman Needs – Tested By Us

    The Multi-tool

    Leatherman Signal Multitool

    Part survival kit, part all-in-one campsite problem solver – this multi-tool packs 19 functions into one compact, flip-out design. You get everything from a fire-starting ferro rod and safety whistle to a 420HC combo blade and even a mini hammer (ideal for tent pegs or stubborn zips). It’s made from corrosion-resistant stainless steel and includes pliers, a saw, a can opener and bit driver, so whether you’re fixing gear, cooking dinner or making kindling, this tool’s got your back. It also clips onto your belt or bag, so it’s always close at hand.

    The Water Filter

    LifeStraw Go

    Think this is just a water bottle? Think again. It’s a built-in filter system you can take almost anywhere. The microfilter removes bacteria, parasites, sand, dirt and even microplastics, so you can refill from streams, taps or campsite tanks without stressing. It also improves taste, which makes hydration way more appealing when you’re deep into a dusty hike. The filter lasts up to 4 000 litres (that’s around 8 000 single-use bottles you’re not buying), and the BPA-free body is made from 50% recycled plastic. Perfect for trails, travel or keeping in your daypack – just in case.

    The Hydration Bladder

    Thule Hydration Bladder 2.5L

    An easy hydration fix for long, hot days on the trail. This 2.5L bladder fits neatly into most hiking packs – not just Thule’s – and gives you smooth, hands-free sipping while you move. It’s leak-proof, quick to fill and shaped to stay flat as it empties, so you don’t end up with that annoying slosh. You’ll hear nothing but the sound of nature – win!

    Best Sleeping Bags, Mats And Tents For Overnight Hikes

    Photo by Chris Joubert

    The Tent

    K-Way Scorpion 2-Person Fire Retardant Hiking Tent

    This tent strikes a solid balance between weight, weather protection and ease of use. It’s fully waterproof (with a 2 000mm waterhead rating), fire-retardant and freestanding – so it sets up quickly, even on uneven ground. There’s space for two people plus gear and the double-layer design helps with ventilation on warmer nights. It packs down small, pitches fast and holds up when the weather doesn’t play along – exactly what you want after a long day on your feet.

    READ MORE: Sex In A Tent? Here’s How To Keep It Fun, Flexible And Not A Complete Disaster

    First Ascent Starlight II Tent

    This tent is built for unpredictable conditions – think strong wind, surprise showers and exposed terrain. Weighing just 2.3 kg, it’s light enough to carry on your own, with a spacious interior and reinforced aluminium poles that hold steady when the weather shifts. It’s quick to pitch solo, and the reflective guy ropes are a welcome detail when you’re making a dash for the bathroom in the middle of the night. It’s a great option if you’re chasing elevation or heading out in shoulder season and want something reliable without adding bulk.

    The Mattress

    First Ascent Ultralight Insulated PLUS Mattress

    No one hikes well on no sleep – and this insulated inflatable mattress makes sure you don’t have to. Weighing just 490g, it’s impressively light for something that adds serious warmth and comfort. Dual thermal layers help keep the cold from seeping up through the ground, and the air cell design offers full-body cushioning without the bulk. It inflates quickly, packs down small and gives you one less reason to dread freezing nights on the mountain.

    The Sleeping Bag

    Camp Master 2 Expedition 300C Sleeping Bag

    With 300 g/m² of hollow-fibre insulation and a terry-cotton lining that feels almost like a duvet, it feels plush without being overly bulky. The cowl-shaped hood helps seal in heat at the shoulders – a big plus when temps drop overnight – and the durable 240T shell holds up well to rougher camp setups. While it’s not the lightest option out there (2kg), it’s a solid choice for basecamps or overnight hikes where comfort matters more than gram-counting.

    First Ascent Ice Breaker Down Sleeping Bag

    If you’re heading into serious cold – think Kili or winter in the Berg – this sleeping bag’s got the insulation to match. It’s comfort rated to –3 °C, meaning you can still sleep soundly without needing to curl up for warmth. A chest baffle helps block cold air from creeping in through the zip area and the mummy shape traps heat efficiently without feeling claustrophobic.

    READ MORE: The Hiking Workout Every Woman Should Do Before You Hit The Trails

    The Pillow

    Driftaway Compact Plus Memory Foam Pillow

    Big sleep in a small package. This travel-friendly pillow is filled with memory foam that responds to your body’s temperature and pressure – no lumpy camping neck ache here. It compresses into its own compact bag, so you don’t have to choose between pack space and proper rest. We love that you can use it on overnight hikes, when visiting a friend or even when travelling to a hotel (it’s that compact and handy).

    Layering Essentials For All-Weather Adventures

    Photo by Chris Joubert

    The Down Jacket

    K-Way Women’s Deluge Down Puffer Coat

    When your hike includes cold mornings, wind-blasted ridgelines or long waits at the summit, this puffer delivers serious warmth (and it’s practically South Africa’s national piece of clothing). Filled with 650 fill-power responsibly sourced down, it offers high insulation value while still packing down small. The DWR coating helps shed light rain or snow, and the adjustable hood and cuffs seal in heat when the temperature drops. With zipped hand pockets and a longer cut for extra coverage, it’s a dependable layer for overnight hikes.

    First Ascent Ladies Downtown Jacket

    Cold front incoming? This puffer’s got your back. Filled with 85/15 responsibly sourced duck down, it’s lightweight, warm and wind‑resistant. The shorter cut means it layers well over gym tights or jeans, while the removable hood and water‑repellent shell handle surprise showers like a pro.

    The Waterproof Jacket

    K-Way Women’s Rosa Hiking Shell Jacket

    Lightweight but fully waterproof, this shell is made for serious rain – not just drizzle. It’s seam-sealed, breathable and rated to 10 000mm water resistance, so it holds up well in sustained downpours without turning into a sauna. The adjustable hood and cuffs help keep wind and water out, while the shaped fit layers easily over a midlayer. A solid pick for overnight hikes where space is limited but staying dry matters.

    READ MORE: 6 Hiking Fashion Influencers You Need To Follow In 2025

    The Hiking Shirt

    First Ascent Ladies Luxor Long Sleeve Hiking Shirt

    This long-sleeve shirt is made for long days under the sun. It’s quick-drying, moisture-wicking and offers UPF50+ sun protection – so you stay cool and covered without worrying about sunburn. The lightweight stretch fabric moves easily with you, and mesh underarm panels boost ventilation when the temperature climbs. It packs small and wears well.

    The Hiking Pants

    First Ascent Ladies Stretchfit Zip-Off Pants

    These zip-off hiking pants are a practical pick for overnight hikes where conditions can shift fast or when you want to streamline your pack. The 4-way stretch fabric moves with you on climbs and scrambles, while the built-in UPF30+ protection and water-repellent finish make them reliable in sun or light rain. A flattering, flexible fit and quick-dry performance round out these do-it-all trail essentials.

    K-Way Women’s Gradient Zip-Off Pants

    Two-in-one gear that actually works. These lightweight zip-offs convert from full-length hiking pants to shorts in seconds. Made from a lightweight, quick-drying stretch fabric, they give you the freedom to hike in full-length coverage and switch to shorts when it warms up. The relaxed fit layers easily over thermal leggings, and the ankle zips make them easy to get on or off without removing your boots. You’ll get comfort, airflow and versatility – all in one pair.

    Salomon Women’s Outerpath Base Pants

    Designed for cooler conditions and early starts, these tapered hiking pants offer lightweight warmth with a soft brushed inner for added comfort. The four-way stretch fabric moves easily on climbs and descents, while the adjustable waistband ensures a snug fit under a pack. Zipped hand pockets keep essentials secure, and the slim ankle fit works well with hiking boots.

    READ MORE: Tried And Tested: 5 Salomon Hiking Essentials You’ll Want For Every Hike

    The Headgear

    Salomon Unisex Sense Aero Headband

    Just enough warmth, zero bulk. This ultralight headband keeps your ears covered and sweat in check on crisp mornings, windy summits or shaded scrambles. The 4-way stretch fabric stays put without squeezing, and the reflective logo boosts visibility if you’re out before sunrise – or still going at sunset. Packs tiny, weighs next to nothing and quietly does its job.

    Lightweight Cooking Gear And Trail Fuel Essentials

    Photo by Chris Joubert

    The Cooking System

    Jetboil Zip Cooking System

    Hot meals, minus the fuss. The Jetboil Zip boils nearly a litre of water in just two minutes – great for coffee, oats or instant meals when the sun’s going down fast or you want to get going quick. The insulated cup keeps things warm, while the base doubles as a bowl and measuring cup to save space. Add the Pot Support and Jetpower Fuel to complete the setup.

    The Water Bottle

    Stanley The Aerolight™ IceFlow™ Water Bottle Fast Flow

    Sleek, lightweight and made for movement, with a one-handed flip lid, fast-flow spout and double-wall insulation that keeps your water icy on hot climbs. At 240g, it won’t weigh you down – and the leakproof design means you can toss it into your pack and go.

    The Mug

    Stanley The Aerolight Transit Mug

    This one’s for those who can’t bear to go without a hot bev (we hear you!). It keeps your brew hot for up to 6 hours (or iced for 8), has a locking, leakproof lid and weighs just 240g – light enough to earn a spot in your pack and keep the caffeine withdrawels at bay. Whether you’re sipping on the trail or refuelling at camp, it’s the kind of luxury you’ll reach for every time.

    READ MORE: 9 Homemade Protein Bars That’ll Actually Keep You Full – For Long

    Best Hiking Tech: GPS, Cameras And Smartwatches

    Photo by Chris Joubert

    The Camera

    Sony ZV-E10 II

    Compact enough to take on any trail, powerful enough to capture it properly. Weighing just 292g, this mirrorless camera packs a 26MP sensor, 4K video, real-time eye autofocus and a flip screen – perfect for vlogging, action shots and low-light landscapes. It pairs easily with your phone for quick sharing and the built-in directional mic keeps your audio crisp even when the wind picks up. Want to level up your content? Sign up for Sony’s Alpha Universe to connect with other creators and tap into unparalleled knowledge and inspiration. 

    DJI Mini 4K

    Small in size, big on views. This ultra-portable (229g) drone is easy to slip into your pack and shoots crisp 4K footage from up to 10 km out. The controls are intuitive – even for first-time flyers – and the stabilisation tech keeps your footage smooth, even in breezy conditions. Whether you’re scouting the trail ahead or filming summit sunsets, this little flyer delivers serious perspective.

    GoPro HERO13 Black

    GoPro’s original action cam helped define adventure footage – and this latest model takes it up a notch. The HERO13 Black shoots buttery-smooth 4K at 120fps and features HyperSmooth stabilisation lock, so your clips stay crisp even when you’re leaping down rocky trails. It mounts easily to a chest strap and handles knocks and splashes without missing a beat. Compact, tough and always ready to roll.

    The App

    AllTrails

    Part trail guide, part safety net – AllTrails helps you plan, track and discover routes with confidence. The app offers GPS-based maps, terrain previews, user ratings and offline navigation, so you’re never guessing what’s around the next bend. Whether you’re finding your first local loop or mapping out a multi-day trek, it’s like having a seasoned hiker in your pocket.

    READ MORE: The Queen Of Gorpcore, Sabrina Bloedorn’s Guide To Hiking Fashion

    The Smartwatch

    Garmin Instinct® 3 45mm

    This watch is built for people who push beyond the pavement. The Instinct 3 packs in up to 18 days of battery life, a built-in flashlight, barometric altimeter and altitude and heat acclimation tracking – all in a rugged, shock-resistant body made for the outdoors. There’s also a 3-axis compass and full GPS support, so you can stay oriented even when the signal bars disappear. It’s designed to handle whatever you’re navigating.

    HUAWEI WATCH FIT 4 Pro

    From summit trails to underwater dives, this smartwatch covers serious ground – and depth. Real-time data tracks your heart rate, dive time and depth while submerged, while contour maps and pinpoint trail navigation help guide your route above the surface. Add in detailed sleep and fitness analytics, and you’ve got a sleek device that’s just as focused on recovery as it is on the next big push. It’s adventure tech with a wellness edge.

    The Satellite

    Garmin inReach Mini 2

    When cell signal drops out – and it definitely will – this pocket-sized satellite communicator keeps you connected. It lets you send and receive text messages via global satellite coverage, share your location, check in with home or call for help in an emergency. You can also pair it with your phone for GPS navigation and route tracking. Whether you’re hiking solo or just heading out of range, this is one of those devices you hope you’ll never need – but won’t want to be without.

    The Power Bank

    Goal Zero Venture

    Between phones, watches, GPS devices and headlamps, staying powered up in the great outdoors is no longer optional. This 9 600 mAh power bank is dustproof, waterproof and built to handle tough conditions – with enough juice to recharge multiple devices on a single trip. It also includes an emergency flashlight, which comes in handy when your headlamp dies mid-tent pitch. Reliable backup for when the grid is kilometres behind you.

    Women’s Health participates in various affiliate marketing programmes, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. More

  • 138 Shares

    in fitness and body

    This HIIT Stair Stepper Workout Torches Cals In Just 20 Minutes

    Whether you love it or hate it, the obtrusive stair-stepper machine has been a staple in gyms for decades for a reason. It’s effective (it blasts your legs and booty more than pretty much any other piece of cardio equipment), and it’s functional (you actually ascend stairs IRL). Okay, make that two reasons. So use it to your advantage with this booty-sculpting HIIT stair stepper workout that takes just 20 minutes. 

    Of course, you could hop on the ol’ StairMaster and start stepping away for a long and boring half-hour slog. Or you could crank things up a notch and fire up your fat-burners with a high-intensity interval workout that’s over in less than 20 fly-right-by minutes. 

    Why You Should Use The Stair Stepper 

    If you’re not taking the stairs instead of the lift, are you even making gains? A stair stepper workout is a potent cardio workout that improves heart and lung capacity. Plus, since it involves lugging your weight uphill while doing a semi-lunge, it’s a cardio strength workout combined, meaning it improves bone density, tones your quads, hamstrings and calves and improves your core. 

    READ MORE: “How I Got Healthy And Fit By Ditching The Scale”

    No Gym? No Problem 

    This HIIT stair stepper workout is also wildly accessible. If you’re out of a stair machine, we have some brilliant news for you: a regular staircase – the kind that doesn’t move ala Hogwarts – is just as good. Plus, it’ll give you a reason to go outside and get fresh air. 

    How To Do This Stair Stepper Workout 

    This sweet HIIT stair stepper workout plan from certified personal trainer Erica Lugo, a hormonal health coach, follows a three-pronged approach. First, a series of quick pre-activation drills to warm up your muscles, a smart interval build-up (with 30- to 60-second intervals, so you never feel overburdened), and a metabolic finisher that’ll kick your heart rate into high gear (this will keep you burning kilojoules long after you’ve stepped onto flat ground).

    If you’re not using a machine, work at levels of your max effort. So, at a 3 or 4 speed, that’s a 3 out of your max effort of 12.

    READ MORE: The Best Weight-Loss Plan For You, According To Your Favourite Workout

    The Quick HIIT Stair Stepper Workout

    0:00-3:00: Warm up at a slow speed, around 3 to 5. Your intensity shouldn’t be higher than a 4 or 5 out of 10.3:00-4:00: Increase speed to 7 or 8. Your intensity should be close to a 7 out of 10—you can talk, but holding a conversation is slightly difficult.4:00-4:30: Decrease speed to 3 or 4.4:30-5:00: Set speed to 3, and start skipping a step to mimic a lunge movement.5:00-6:00: Increase speed to 8 or 9.6:00-6:30: Decrease speed to 4 or 5.6:30-7:00: Set speed to 3, and start skipping a step to mimic a lunge movement again.7:00-8:00: Decrease speed to 1.8:00-9:00: Increase speed to 7 or 8.9:00-9:30: Decrease speed to 3 or 4.9:30-10:00: Set speed to 3, and start skipping a step to mimic a lunge movement.10:00-10:30: Increase speed to 8 or 9.10:30-11:00: Decrease speed to 4 or 5.11:00-11:30: Set speed to 3, and start skipping a step to mimic a lunge movement.11:30-12:30: Decrease speed to 1 or 2 to cool down.

    READ MORE: This Full-Body HIIT Boxing Workout Is A Crazy Calorie Burner – No Gloves Needed

    Workout Pre-Activation

    Before jumping on the machine or tackling the staircase, find an area to complete these two moves (should take about two or three minutes):

    1. Knee Ups: Standing with your feet hip-width apart, bring your knee as close to your chest as possible. Hug and hold your leg for 15 to 20 seconds, then switch sides. Repeat twice. 

    2. Glute Bridges: Lying on your back, bend your knees so that your feet are firmly planted on the floor, hands by your side. Slowly raise your butt, pushing through your heels, and squeeze your glutes before you release slowly back to floor. That’s one rep; do three sets of 10 reps.

    The Finisher

    12:30-13:00: Increase speed to 8 or 9.13:00-13:30: Increase speed to 9 or 10. Talking should be difficult now.13:30-14:00: Decrease speed to 2.14:00-14:30: Increase speed to 8 or 9.14:30-15:00: Increase speed to 9 or 10.15:00-15:30: Decrease speed to 2.15:30-16:00: Increase speed to 11 or 12. Your breathing should be laboured!16:00-16:30: Decrease speed (slightly) to 10 or 11.16:30-18:00: Decrease speed between 2 and 4 to cool down and recover.

    This article was originally featured on Women’s Health US; written by Marissa Gainsburg More