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      Um, People Are Using Sea Moss For Weight Loss But Does It Work?

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      There is seemingly no end to what we’ll try to keep trim: down spoonfuls of apple cider vinegar and even combine coffee with lemons. Now, enter the new It-Girl of weight loss: sea moss.

      The spiny plant, which grows abundantly in the ocean, has been used for ages as a thickening agent, because of a compound called carrageenan. Now, people are eating spoonfuls of the stuff in the hope that it’ll shift kilos, clear up skin and boost their health.

      What is sea moss?

      Sea moss is a sea vegetable that’s used commercially to thicken foods. Scientifically, it’s known by the name Chondrus crispus, and it’s a type of algae that grows along Atlantic coasts. It’s also known as Irish Moss. It grows in different colours, from purple, white and green, and each have their own benefits.

      What are the benefits of sea moss?

      “Up until recently, sea moss had not been extensively studied, but its benefits are believed to be like those of other seaweeds,” says registered dietician Cally Frost of Nutritional Solutions.

      They contain a few vitamins and minerals that have escalated their status from overlooked seaweed to certified superfood. Per the USDA, sea moss is low in calories and has a moderate amount of protein, while being high in fibre. It’s also high in calcium, iron, magnesium, copper and zinc. Because it’s a sea veg, sea moss supports thyroid health because it’s high in iodine, a micronutrient that’s clutch for healthy thyroid function. They’re also touted to be imbibed with live bacteria, which supports a healthy gut.

      “There are, however, many factors that can reduce the bioaccessibility and bioavailability of seaweed components and further randomised controlled clinical trials are required in large human cohorts.,” says Cally.

      Sea moss also supports your immune system, since they’re rich in bioactive compounds like proteins, peptides and amino acids. These “are responsible for imparting various health benefits and immune system support,” says Cally. But they’re not the Holy Grail.

      “Whilst these elements are important, it is by no means superior to supporting your immune system through a healthy lifestyle such as eating nutrient rich food sources, regular exercise, cessation of smoking and alcohol etc,” Cally cautions.

      So, does sea moss work for weight loss?

      It might. But that’s only due to a few factors, the biggest of which is its high fibre content. Fibre isn’t digested in the gut, which leads to a feeling of satiety for longer, making you eat less in the long run. But tons of foods are high in fibre, like lentils, beans and complex carbohydrates. So filling up with those could mitigate the need to add sea moss into your diet.

      Next, sea moss is full of a compound, fucoxanthin, which some studies in rats have found can help with fat metabolism and could prevent the absorption of fat. But we need more studies to understand this process more fully in humans.

      “By adding sea moss to the diet, a person may inadvertently be improving other factors of their diet at the same time, which may contribute to weight loss,” says Cally. “There are currently no scientific articles or research to support the claim that sea moss directly facilitates weight loss.”

      What are the downsides?

      Before using any product, it’s important to do your research and see if the ingredient list stacks up. Since it’s a key contributor of iodine, you’d need to make sure you don’t take too much, especially if you’re struggling with hyperthyroidism or take thyroid medication. Then there’s the issue of heavy metals. “Seaweeds possess the risk of accumulating heavy metals such as arsenic, mercury and lead. This depends on where it has been harvested from,” Cally notes.

      “There is still so much to learn about the efficacy and safety of sea moss, and it is important to be aware of the potential risks and to not get caught up in the hype of the next trend, especially if the source of information is not coming from an accredited health care professional.” More

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      “I’m Fit But Had A Rocky Pregnancy — Here’s How I Stayed In Shape”

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      Being pregnant is a journey with its ups and downs. That’s how it was for fitness influencer Ophela Mhlauli, who kept up her workouts throughout the journey. Here’s how she adjusted her fitness while pregnant.

      Ophela Mhlauli’s first trimester

      When Ophela, 25, found out she was pregnant, her first trimester didn’t go as easily as she’d hoped. Instead of feeling blissful, she spent most of her time resting because of morning sickness that lasted most of the day. “I need people to know that there is the good and the bad to that, you know, and we need to just stop sugar-coating it so much,” she says. “It is a wonderful journey. However, it also has its own obstacles.”

      One of those obstacles was her difficulty keeping any food down. For the first trimester, she subsisted on ice, frozen drinks and a little fruit. “I could not stomach anything. That was what was so frustrating,” she recalls.

      Added to that, her energy levels were low and her workouts, which she’s so well known for on Instagram, took a knock. Instead, Ophela turned to light swims in the pool. “I would go for a swim, for forty-five minutes, maybe an hour, depending on how I felt,” she says.

      The second trimester

      By the time her second trimester started in November, Ophela’s energy levels started coming back, along with her appetite. “From then I just really started enjoying my pregnancy because I could eat anything and everything that I wanted,” she says.

      “Pregnancy just changed everything. It just took me back,” she says. Ophela would find herself wanting to eat foods from her childhood, like Maltabella, masi, meat and potatoes and infuse it with her usual healthy foods, like broccoli, brown rice and asparagus. She also loved to mix potatoes with spinach and cabbage, as she had in her childhood.

      For her workouts, her energy levels and doctor gave her the go-ahead to train the way she’d been doing before pregnancy. She returned to cardio and weighted workouts. “ I would do some squats, weighted squats. I would do walking lunges. I would do single-leg deadlifts,” she says.

      The third trimester

      By the third trimester, her baby was growing and so was she. She kept at her workouts, but scaled them down to keep her heart rate in check. “I told myself that I’m just going to go with the flow, whatever it is, that is within my control,” she says. This involved light, simple weighted workouts, like squats with a Bosu ball and simple dumbbell presses. She’d also stick to swimming with her flippers on and did walks on the treadmill.

      Looking back, Ophela thinks of her pregnancy with mixed feelings. “I can overall describe my pregnancy as a little both rocky (in the beginning because of the sickness) and a walk in the park (after the sickness),” she says.

      To others, she advises to take things as they come and listen to your body. “My approach to health and fitness during pregnancy is to block all the noise, people’s opinions and experiences, social media (especially Google) and listen to your doctor and body and you’ll have the most blissful experience,” she shares. “When you feel like training, go and when you feel like resting, take that rest.” More

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      The Exact Science Behind Dancing Workouts – And How To Do Them

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      TikTok has taught us many things: how salads can become more popular than celebrities, the historical accuracy of Bridgerton costumes and that nothing catches on faster than a dance. There’s something about watching people move joyfully to some juicy tune that just makes you want to get off your butt and do the same dancing workouts. What’s uncanny is how long you’re bouncing around before you realise your quads hurt. “You don’t even notice that you are doing jumping jacks and jump squats and whatever it might be because you’re so focused on the enjoyment of the song,” says Kirsten Johnson, former dancer and founder of the Find Balance Kindly workout app, a series of dance-inspired functional workouts. 

      And right there lies the beauty of dancing workouts: you’ll be working hard without even knowing it, all while having the time of your life. 

      If joy – and sticking to a workout, any workout – is what you’re after, dancing could be the key. But there’s a caveat: just swaying along for hours like a dandelion in the wind isn’t going to cut it. Not least because swaying around indicates that you’re not having much fun at all. We’ve dug around to find what you should be doing instead. 

      Dance ‘till you drop 

      As a teenager, professional dancer Kelly Ernstzen danced constantly. In the hallways between classes, in the bathroom, while chatting to friends. It’s no wonder, then, that she was incredibly fit and slim. “You enjoy it so much that you don’t think about how tired you’re getting,” she says. Now that she’s in her thirties and dancing professionally, she’s realised just how fit her dancing has kept her fit for so long. Science backs it up: a Los Angeles study found that just 20 minutes of hard dancing is also the equivalent of running for 20 minutes but is a more balanced workout, engaging the core, upper and lower body all at once. 

      “A Los Angeles study found that just 20 minutes of hard dancing is also the equivalent of running for 20 minutes but is a more balanced workout, engaging the core, upper and lower body all at once.”  

      But in order or gain the benefits, you’d need to be going hard. That means dancing to a faster song and using more vigorous movements than say, simply bobbing your head. While you can take your pick of the kinds of dances you’d like to try (there are many), know that each kind affects your body in different ways. 

      Ballerinas have long, slim lines because they’re lifting their legs and arms constantly, working against gravity. As a student, Kelly needed to study various forms of dancing – and felt the different muscle groups from class to class. “African dancing is much more grounded, so I felt like my legs – or the bottom half of my body – were developing much faster,” she says. “My upper body and my core were developing much more when I was doing contemporary [dance]. And with hip-hop, it’s more cardio-based, fast, keeping with the rhythm and the tempo.” 

      Boost your brain  

      A study in the journal Psychology of Sport and Exercise found that when dance class participants were at just 60% of their maximum heart rate, cognitive function improved. That’s because dance class is a little more than jumping up and down to Drake on a Friday night – there’s choreography to learn. And since dancing incorporates your entire body, you need to pay attention to cross-body movements, coordinating the left side of your body to move in sync with your right (like rubbing your tummy and patting your head at the same time). Research has found that dance promotes brain plasticity – that is, it’s as much a workout for your brain as it is for your body. The results are exciting: because of the cross-body movement, the connection between the hemispheres of your brain is strengthened. Think: improved balance, memory and attention.

      “Research has found that dance promotes brain plasticity – that is, it’s as much a workout for your brain as it is for your body.”

      There’s more. Grooving can even ward off dementia by as much as 76% – greater than the effects of doing crossword puzzles four days a week, according to a study of seniors by the Albert Einstein College of Medicine. 

      Shake it off   

      “We are too busy being active and enjoying ourselves to feel the aches and pains,” is the title of one Cape Town-based study on the effects of dancing. Investigating the effects of dancing on women between the ages of 60 to 80, researchers found that participants did not subscribe to the typical belief that mental capacity and physical endurance start to decline when a woman hits 60. They just didn’t see it that way. Makes sense, since dance is its own kind of therapy, capable of alleviating depression, increasing mindfulness and boosting self-esteem. 

      For Johnson, the biggest shift she’s seen is in her clients’ mindset. “My biggest objective with any client is that they change the way they see exercise,” she says. “On bad days in the past, clients would always say, ‘I’m having a bad day, I don’t feel well and therefore, I’m going to cancel my session,’ whereas now I notice they say, ‘I’ve had a really bad day, I really need to work out today.’” 

      “My biggest objective with any client is that they change the way they see exercise”
      Kirsten Johnson, dancer and instructor

      For Ernstzen, what’s great is seeing how her students start feeling more confident. “I think besides all the physical aspects of it, once you start dancing, you kind of get to learn about your body a bit more,” she says. “I think you just get a little bit more in tune with your body. And you start appreciating what your body can do more.” 

      So where to begin? Pick the right kind of music and start jamming. It can not only chisel your bod and mind, but make you feel so good, too. And when you’ve got only one body to work with, shouldn’t you appreciate it as joyfully as you can? 

      Dancing workout apps

      Steezy

      Steezy has a plethora of dance classes of different styles to choose from, including ballet, contemporary, hip hop and salsa.

      FitOn

      Try out something new with FitOn, which has not only regular workouts but dance routines, too.

      TikTok

      Why not try one of the many viral TikTok dances? Play the clip back at half-speed so you can learn slowly. More

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      5 Easy Eating Habits That’ll Help You Lose Weight And Get Healthier

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      It’s time to ditch the fad diets and embrace the power of simple, healthy eating habits. These habits may seem small, but they can have a big impact on your overall well-being. By adopting these righteous rituals, you can change your body for the better and feel your best. And the best part?

      These habits aren’t complicated or time-consuming. They can easily be integrated into your daily routine without much effort. So, whether it’s swapping out sugary drinks for water, adding more veggies to your plate, or eating mindfully, these gastronomic good deeds should be at the top of your to-do list today.

      Habit 1: Say yes to beans

      Top your salads with half a cup of black beans or kidney beans. Legume eaters have smaller waistlines and a 22% lower risk of obesity than bean shunners.

      Faithful to Nature Black Beans

      Woolworths Split Red Lentils

      Komati White Kidney Beans

      Habit 2: Squeeze in goodness

      Squeeze a lemon wedge into every glass of water you drink. One lemon provides just 63kJ, but more than 45 percent of your daily immune-boosting vitamin C (and it costs a lot less than flavoured bottled water).

      Habit 3: Garlic for the win

      Use crushed garlic when cooking vegetables. It slashes your risk of everything from food-borne illnesses to heart disease and the common cold.

      Habit 4: An apple (or two) a day…

      Eat two apples as an afternoon snack. They act as nature’s energy bar and, if you leave their skin on, two of these crunchy gems help you meet 20 percent of your daily fibre quota for just 500kJ. They also deliver loads of the antioxidant vitamin C and the mineral potassium, which reduces the risk of stroke and heart disease while soothing feelings of anxiety, irritability and stress.

      UCook Curried Chicken & Butternut Recipe

      5. Ed’s tip: UCook Meal Kits

      One of the biggest saboteurs of healthy eating? Time.

      Try the UCook meal kits or frozen dishes to take out the hassle of planning dinner tonight. They offer restaurant-quality meals planned, packed and delivered to your doorstep.

      Opt for the Veggie and Carb Conscious options.

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

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      22 Simple Tips To Help You Lose Weight Safely—They Actually Work

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      Are you tired of constantly trying to lose weight and failing? This is often due to bad desperate decision-making. Yes, we are looking at you bread-hating diets and you torturous Cleanse diet. It’s time to break the cycle and make healthy habits that’ll stick.

      Losing weight by improving your diet and lifestyle is without a doubt the healthiest way to go. All you need is practical tips on how to incorporate simple, easy and healthy choices so that you can not only shed those extra kilos. They’ll help you transform your relationship with food and exercise and embrace a happier, healthier version of yourself!  These tips hold true for most across the board — and they’re theories that you can put into practice today. Let’s get started!

      1. Do Some Aerobic Moves

      Not the Jane Fonda kind, but aerobic exercise. It refers to the exercise you do ‘with oxygen’ (think: cardio), and it used to be considered the best exercise for burning fat, as you use a higher percentage of it for energy. But it’s the anaerobic kind (short bursts of intensity, like HIIT – more on that later) that burn more energy over time.

      2. Burn Brown Fat For Weight loss

      The fat in your body is made up of different colours. Surprised? We know! White fat is the standard fat that stores energy and gathers around your body. Too much of this white fat can cause obesity. Brown fat is a type of body fat that regulates your body temperature in cold conditions. Brown fat also burns calories and generates heat, as does the less potent but more plentiful beige. Regular prolonged cold exposure fires up both helping you to slim down. Turn your air conditioner down to 19 degrees.

      3. Work The Deficits To Slim down

      If you are looking to lose body fat, you’ll need to be in a calorie deficit, explains sports nutrition expert Dr Emilia Thompson. “That means, simply, that you’re burning off more calories through exercise than you’re taking in.” Not a fan of tracking every morsel? Thompson recommends ruling out post-dinner snacks as a low-effort way to stay within your caloric budget and, ultimately, maintain your deficit.

      4. Watch Your Environment

      By which we mean factors that influence you to eat more and move less. This covers everything from eating the leftovers straight out of the pot (portion size) to a commute that consists of walking to your dining room table (sedentary jobs) and medicating a bad mood with an entire box of Astros (stress).

      5. Choose Foods That Keep You Full

      Or satiated. The goal is to choose foods that keep you comfortably full, for a while – and not to the point where you need a nap. The protein-rich yoghurt, fibrous fruit and fatty flaxseed in this breakfast parfait from performance nutritionist Liam Holmes will reduce your levels of hunger hormone ghrelin and raise levels of satiating peptides.

      INGREDIENTS

      150g Greek yoghurt (or a vegan alternative)

      A handful of berries

      1⁄2 banana, sliced

      2 tbsp flaxseed

      METHOD: Dollop half the yoghurt in a jar or bowl. Add half the fruit and flaxseed. Repeat. Eat.

      6. Watch The Junk

      In a Stanford study, we cited subjects who lost significant amounts of weight without counting calories by eschewing processed foods for the whole, real and satisfying kind. Guess what? They ate fewer calories without number-crunching. Quantity and quality both have an impact.

      7. Check Your Intentions

      Ensure that you’re trying to lose weight for the right reasons. If you think you can reduce deep sadness by slimming down or control a scary situation by controlling the number on the scale, that’s anything but healthy and could tip you over into disordered eating territory. Address the emotional issue first.

      8. TRY A HIIT Workout

      Want to torch excess fat in an expeditious fashion? Welcome high-intensity intervals into your weekly workout schedule. Try this no-gear, no-excuses circuit. Warm up, then go hard on each move for 45 seconds, resting for 15 in between. Build up to three circuits, giving yourself a minute after each round to get your breath back.

      01 | Push-up

      02 | Squat jump

      03 | Bicycle crunch

      04 | Close-hand push-up

      05 | Jump lunge

      06 | Bicycle crunch

      07 | Staggered-hand push-up

      08 | Split squat jump

      09 | Bicycle crunch

      9. Drink More Water

      Animal studies indicate that H2O may facilitate fat breakdown, while human trials show that if you drink more, especially before meals, you’ll eat less, as it helps you distinguish thirst from hunger. Another reason to hit your 2L target.

      10. Go Slow And Steady

      Your metabolism slows as you lose weight, stalling progress – or even reversing it. Former contestants on the diet show The Biggest Loser came away burning up to 800 calories per day fewer than average. Why? Because their bodies had adapted by going into starvation mode, doing all they could to cling to fat stores. Go slow and steady: aim to lose no more than 1kg a week.

      11. Axe Keto

      Touted to being the queen of weight loss. Think again. If you’re unfamiliar with “Atkins on steroids”, it’s essentially forgoing carbs (and fun) to get your body into ketosis: a state in which it burns fat for fuel. But once calories are matched, other diets are as effective for weight loss and superior for exercise performance and retaining muscle. Is it really worth forgoing fruit, veg, fibrous grains and beer? Didn’t think so. Should you need more convincing, two words: keto breath.

      12. Say No To Stress

      Stress triggers cravings and may leave you too strung out to buy and prepare healthy foods. It can lead you to eat poorly, mindlessly and irregularly (by disrupting hunger signals) or emotionally. Plus, you lose out on sleep. Dial it down with meditation, yoga or this breathing exercise by Michael Townsend Williams, founder of Do Breathe (dobreathe.com).

      01 | Sit somewhere comfortable and, ideally, quiet (or wear headphones).

      02 | Breathe deeply from your belly and through your nose, feeling the air passing through you.

      03 | Count to five on each inhale and exhale. Repeat three to five times.

      13. Get Some Light

      We kid you not. Yes, we’re talking about the UV kind. The sun’s rays shrink white fat cells, while studies have linked bright morning sunlight exposure to lower BMI because it signals that it’s time for your metabolism to get moving. Meanwhile, vitamin D from sunlight, salmon and eggs stir the fullness hormone leptin. Go for an al fresco brunch, basically.

      14. Stop Overeating

      Just don’t do it. Only eat when you feel physical hunger (gradual and in your stomach), not emotional (sudden and for a specific food). Ask yourself if you’re thirsty or bored. And be sure to stop before you’re full – as opposed to 10 minutes after.

      15. Work Your Quads

      Write this down: One of the two prime movers in a squat, a move that burns the most calories of all the common lifts. Read again, ‘burns THE MOST calories of all the common lifts’. Strength training while losing weight retains and even adds muscle, which raises your metabolic rate.

      16. Be Pro Probiotic

      Yes, the gut. You’ve been there, done that and brewed the kombucha. But did you know that gut bacteria also affect calorie extraction? Grow your own probiotics in your gut by eating plenty of garlic, onions, leeks, asparagus, cabbage and oats. All contain prebiotic fibres that “good” bacteria go crazy for.

      17. Try Tracking

      Pretty self-explanatory, this. It’s not for everyone, but it’s a useful way of monitoring your dietary intake. Whether you use an app or pen and paper, give as much detail as you can about where key health markers – sleep, digestion, mood – are that day. It’ll help you see how lifestyle tweaks are affecting you.

      18. Reward Yourself

      The odd treat (not “cheat”) doesn’t affect your metabolism substantially but can refuel your staying power. But if weight loss is your goal, keep within your deficit, or all that discipline will be in vain.

      19. Eat More Consciously

      You eat more when you’re distracted by screens or music. So, contemplate what’s on your plate with mindful eating: bring your awareness to what you’re consuming, slow down and savour the smells, colours, textures and flavours. Om (nom nom).

      20. Eat More Veggies

      Eating less is hard – so eat more. According to a Penn State study, subjects trained to monitor portion sizes still ate however much was in front of them, but they consumed fewer calories by filling up on low-calorie, high-fibre veg. Devote half your plate to a variety of vegetables and you’re good.

      21. Add Yoga To Your Regime

      Regular practice can support weight loss for reasons beyond a raised heart rate. In a 2016 study, yogis who had lost weight credited the discipline with reducing cravings and stress eating. It’s also been proven to aid sleep.

      22. Get More Zzz’s

      Insufficient shut-eye causes you to sleepwalk towards a bunch of weight loss-sabotaging behaviours: eating bigger portions, selecting food impulsively, consuming more calories and expending less energy overall. It disturbs your hormones and gut bacteria to boot. So, remember: if you don’t adequately snooze, you don’t lose. More

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      Beginners 5K Running Training Plan And How To Crush It In Just 6 Weeks

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      If the thought of participating in a full-fledged running race seems daunting, starting with a five-kay run can be an excellent way to build confidence and ease into the world of racing. Not only does the shorter distance sound more achievable than a 10km or longer race, but 5km runs also tend to attract a fun-loving crowd of runners who value camaraderie over competition. Follow this training plan to go from couch potato to 5km runner in 6 weeks!

      5k Training Plan

      This plan, designed by fitness guru Amy Dixon, will help you build from a walk to running 30 minutes without stopping. Do all walking and running at an intensity level that feels challenging, but comfortable. Feel free to switch the rest day, but make sure you have one full rest day each week. And don’t forget to stretch.

      Getting Started

      Now that you have the plan, let’s look at starting out with a few basic items. Choosing the right gear can help you prevent running-related injuries and ensures the support and comfort you need on your 6-week journey. On your rest days, you can browse through the WH Tech and Gear section which is packed with expert advice, reviews, products and helpful tips.

      Adidas Supernova+

      Nike Dri-FIT Fitness Swift

      Nike Women’s Dri Fit Race Run Vest

      Puma Run High Impact Ultraform Bra

      Aonijie Funky Running Hat

      Salomon 250ml/8oz 28 Soft Flask More

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      This Strength Leg Workout Will Build Strong, Sexy Legs

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      By Rachel CosgroveThe easy exercises in this strength leg workout will reward you with a flat stomach, tight butt and slim thighs so you can rock a skirt with total confidence.

      Carrying extra weight on your thighs? That could point to a dependence on steady-state cardio. To lean out your legs, you need to supplement your slow-and-steady routine with fast-and-furious interval strength training. Along with burning kilojoules, you’ll also be building lean muscle, which sets off a chain reaction that boosts your metabolism, fires up your fat burners and sculpts the lean, toned legs you long for.

      For this strength leg workout, perform 10 reps of each move without resting between exercises. Do as many rounds as you can in two minutes. Then rest for two minutes. Repeat two or three times.

      Time: 30 Minutes | Equipment: A pair of dumbbells (start with four to six kilos and increase the weight as that becomes too easy) | Good For: Legs

      The Strength Leg Workout

      1/ Dumbbell squat to overhead press

      Hold a pair of dumbbells at shoulder height with your elbows bent and feet hip-width apart. Keeping your chest upright, bend your knees and lower until your thighs are at least parallel to the floor (A). As you stand, press the weights overhead until your arms are straight (B). Return to start. That’s one rep.

      2/ Alternating lateral lunge

      Holding a pair of dumbbells at your sides (A), step out to the left with your left leg; bend your knee and sit back to lower into a side lunge, keeping your back flat as you lower the right dumbbell to the inside of the left foot (B). Press through the left foot to return to start. That’s one rep. Repeat on the other side and continue alternating for five reps on each side.

      3/ Straight-leg deadlift with row

      Hold a pair of dumbbells in front of your thighs and stand with your feet hip-width apart (A). Bend forward and lower the weights until your back is parallel to the ground, keeping your back flat and the weights close to your body (B), then bend your elbows and pull the dumbbells up towards your chest (C). Return to start. That’s one rep.

      4/ Dumbbell squat jump

      Holding a pair of dumbbells at your sides, sit your hips back and lower into a squat (A), then push through your heels and jump as high as you can (B). That’s one rep.

        More

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      23 *Stunning* Activewear Sets To Cop Now To Give Your Workout An Oomph

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      Fact: losing the impetus to go workout when your gear doesn’t match or feel good is a *thing*. Enter activewear sets, matching bras and tights that’ll have you feeling your best self while training. Not only will you look good, but you’ll also feel good when moving in high-tech fabrics that look cute and get the job done. We’ve rounded up 23 of our favourite activewear sets, just because.

      But First, Why Is It Important To Invest In Good-Quality Activewear?

      According to adidas, 92% of women find it difficult to focus on their workout when their apparel is uncomfortable. adidas partnered with Associate Professor in Exercise Science and Elite Athlete Physiological Consultant Jason White and Professor Joanna Wakefield-Scurr, head of the Research Group in Breast Health at the University of Portsmouth. Further supported by a global consumer survey, they uncovered the extent of the impact of inadequate apparel. 

      A shocking 58% of women said that they frequently have to stop to pull up their leggings during a workout, whilst almost half (49%) have had marks left on their skin due to tight-fitting apparel. Plus, up to 94% of women are reported to have asymmetrical breasts, which reinforces the critical importance of the correct and supportive fit, as well as adequate performance wear (check out our 19 best sports bras of 2023, if that’s you).

      “From distractions to performance implications, the research and surveys have shown that a large majority of women face issues due to poorly fitting leggings. Whether the leggings are too tight or loose, comfort is a key element to performance, which is why unearthing this research is an important step to support a woman’s participation and enjoyment in all kinds of sport,“ explained Associate Professor Jason White.

      So yeah, choosing the right activewear is pretty darn important, but of course, you still want to be sweating in style. Never fear, our hand-picked selection of activewear sets is here to ensure you’re sorted for 2023 and beyond.

      Activewear Sets For HIIT

      adidas Tailored HIIT Training Set 

      This is one of the workout sets that was created based on the research above, so you’re getting expert-backed gear (on sale right now!).

      Designed with the sporadic movements of HIIT in mind, an integrated internal gripper on the high-rise waistband of these leggings helps minimise your tights rolling down as you jump and run. Meanwhile, the four-way stretch material aims to reduce the feeling of material digging in (don’t you hate it when that happens?) and provides all-round comfort. Plus, this bra’s HEAT.RDY tech and mesh detailing across the front and the open back design maximise airflow, so you’ll feel cool across those high heat and sweat zones.  

      Koko Active Kickstart Set

      Who knew houndstooth could look so chic as workout gear? The shorts feature pockets for storing your keys or phone and the racerback detail on the bra is stunning and shows off your back.

      Burnt Essential Sports Bra And Tights

      A black set is a staple in any workout gear wardrobe and this one will be a fast fave. The sports bra is designed with a long line fit for more coverage so you can feel comfortable wearing it without a shirt. The back of the bra is the real star though; with wide straps and adjustable fasteners so you can customise the fit you’ll get some serious high-impact support.

      The tights, on the other hand, have a thick reinforced waistband so you never have to worry about them slipping while you squat jump or doing a burpee. They’re also 100% squat-proof and designed to flatter all body types. BTW, Burnt is a proudly South African brand, too!

      Under Armour Infinity High Sports Bra and Merdian Print Leggings

      Under Armour nixed the traditional sports bra rules and injected the padding into this bra in a figure 8 pattern. The result? A more aerodynamic fit and a much lighter feel.

      The ankle leggings (perfect for those who are shorter or enjoy a shorter legging) have specially engineered fabric that is super-soft and stretchy. But it’s not that low-support stretch you might first think of, this delivers support and lasting comfort while still being lightweight and breathable. Get ready to smash your push-up PB next time you hit the gym in this kit.

      Activewear Sets For Running

      New Balance Impact Run AT set

      The bra has pockets at the rear for secure storage plus, reflective detailing for those early-morning runs. The tights have pockets too and a beautifully sculpted high waist detail.

      Women’s UA Run Trail Set

      With the winter fast approaching, a crop outer layer and shorts duo is the perfect pick. Both of these pieces are light, ultra-durable, stretchy (thanks to the 4-way stretch fabric) and built to dry fast so you can tackle any trail with confidence.

      The crop is made of super-soft fleece material and has water-resistant woven panels for added durability. Best part? The slouchy funnel neck with drawcord adjust.

      The shorts are made from UA’s updated HeatGear® fabric and have an expandable Speedpocket on the waistband, as well as side bungee lacing for extra storage. You can pack anything you need (even snacks)!

      PUMA Run Ultraform Set

      PUMA is another brand that focuses on developing workout gear with the female form in mind. This set was created for everyday runners. Both the tights and tank feature PUMA’s signature dryCELL moisture-wicking technology for enhanced temperature control to help you remain sweat-free. Plus, these pieces are made with at least 70% recycled material.

      And if you’re wanting to upgrade your kicks, they’ve recently launched the Deviate NITRO 2 Electrocharged running shoe in the pic (matchy-matchy!) It’s super responsive and has a layer of premium NITRO Elite foam for extra cushioning. You can check them out here.

      ASICS Papaya Bra and Tights

      ASICS’ new Gel-Nimbus™ 25 shoe has been one of the hottest releases of 2023 (you can read our review here). But they didn’t just release a gorgeous papaya shoe, we got a stunning matching set, too!

      The Accelerate Bra is a high-support running bra (goodbye movement!) that has a soft lower band (goodbye squished back skin!) and a cross-back design with adjustable straps so you can tailor your fit (goodbye awkward uni-boob!).

      The high-waisted tights are supportive, soft and stretchy in the best way and they’re quick-drying so you don’t have to stress about sweat marks. They also have a phone pocket at the back that’s sweat-resistant and bounce-limiting.

      Activewear Sets For Strength Training

      Under Armour Crossback Low Sports Bra and HeatGear® Leggings

      Under Armour asked real women how they could make UA bras even better, and then they made it happen! This one is built for light-support activity and has removable cups with perforations for better shape and breathability. And the tights have ergonomic flatlock seams to give you a comfortable, chafe-free fit. Both pieces are made with anti-odour tech which prevents the growth of odour-causing microbes. Cheers, stinky workout gear!

      Oh, and those trainers you can see in this pic, those are Under Armour’s new Flow Dynamic trainers and the WH team tested them out. We absolutely loved them and you can read our review here.

      2XU Racerback Crop and Compression Tights

      This set gives major Legally Blonde vibes and we’re here for it. We’re also here for the quality fabric and tech in these pieces. The medium-impact crop has been designed to prevent bounce and is perfect for your gym training sessions and even short runs and spin classes.

      Meanwhile, the compression tights are all about body-sculpting magic with no side seam construction, an extra high waistband and ultra-matte, anti-pill SLX fabric. The real star though? These tights have a mild graduated compression fit for increased circulation for improved recovery and reduced muscle stiffness post-exercise. We love when our workout gear works hard!

      Burnt Milan Sports Bra and Istanbul Tights

      Burnt is a local brand that has taken SA by storm and we can’t get enough of them! The Milan sports bra is their best-selling bra of all time and for good reason, too; it’s supportive, moisture-wicking and breathable. As if that’s not enough, it’s also double-lined and has removable cups.

      And the tights live up to the high praise of this sports bra as well. Burnt promises they are 100% squat-proof with zero transparency which means you don’t have to worry about anyone seeing your underwear through your tights (we’ve all been there). They’re also engineered to sculpt your legs and have a pocket for your keys or gym card.

      N3YH Sage Blossom set

      We love an understated yet bold item and these pieces do just that. With just enough colour to give you a sense of style while you deadlift, this pairing wants you to mix and match items for mimosas, farmer’s markets and downward dogs.

      Livv Activewear Snakeskin print set

      Gold-flecked snakeskin just screams luxe while being as hardworking as you are in the gym. Scrunch detail in the rear accentuates that butt you’ve been working so hard on and the high waist is just *chef’s kiss*.

      The Lot Outline Active Set

      Um, at R440, you can’t really get a better deal than this activewear set. The outline detail sculpts and creates shape.

      Activewear Sets For Yoga And Pilates

      Puma Studio Trend Set

      The soft materials will have you lounging around all day and supports through sweaty sessions with moisture-wicking tech. And just look at how beautiful it is?

      Motherkind Cross-Over Active Wear set

      Flattering halter neck detail? Check. High-waisted pants with drawstring so nothing comes undone? Check. Feeling like you can take on the world? Check, check, check.

      Bacon Bikinis Activewear set

      Think: soft, lush fabric that sits high at the waist and supports the bust. What’s not to love?

      DailyFriday Seamless yoga set

      If you’re working hard during your yoga sesh, you can’t go wrong with a pair of shorts. This detailed set includes flattering criss-cross shapes across the torso, so you’ll just feel your hottest self, while pivoting from horse to skandasana.

      Me and the Sea Earthy Twig set

      Find your flow with this gorgeous set of flowers that crawl up the legs. These pieces are individually cut, so your pair will be totally unique, plus the tights are double-lined (nothing showing when you bend down, woohoo!).

      adidas Collective Power TLRD Impact Luxe

      This bra, which was specifically created to flatter and support women of different sizes, is still available! Plus, it comes with gorgeous pink yoga leggings.

      Nike Zenvy and Indy

      The Nike collection creates pieces that seamlessly coordinate and match each other. Plus, Nike’s gone sustainable, with at least 50% of the product made with recycled nylon fibres. Big win.

      H&M softmove™ set

      Functional fabric helps to wick away moisture from your skin and SoftMove™, a supersoft, functional fabric that is lightweight and provides extra freedom of movement. Plus, that buttery fabric… *swoon*.

      Mr P Checked set

      This cropped bra with eyehole detail is good to go for coffee dates or the gym. The checked pattern is different without screaming you’re about to throw down at the weights.

      Kelleigh Korevaar

      Kelleigh is the Managing Editor of Women’s Health. When she’s not convincing her colleagues to try the latest TikTok trends, you can find her planning a holiday that never leaves the group chat, binge-reading or eating her way through Cape Town.

      Michelle October

      Michelle is a freelance writer at WH, passionate about all things health, fitness and mental wellness. She’s also an avid surfer and recently discovered skateboarding as a viable means of transport. Skate dates, anyone? More