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    These Are The 7 Essential Strength Exercises For Runners

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    When it comes to strength exercises and runners, it’s kind of like tweens at the school dance. Strength training on one side of the dance hall, running on the other side. But reality check: strength training for runners isn’t just essential – it makes the whole event better, too. “The stronger you get, the more resilient your body will become to the demands of running,” says Raeesa Solwa Mehtar, a biokineticist, running coach and 2017 Women’s Health Next Fitness Star top ten finalist. “Strength training will also help you run faster and more efficiently.”

    If you’re an avid runner, chances are you’re not a huge fan of the gym and, in particular, anything to do with weights, machines or strength training in general. Sounds familiar? Then you could be missing out. “The cardiovascular benefits of running are well known; however, running is a high-impact sport with repetitive motion,” says Mehtar. “Strength training is important to help you build a stronger, injury-resistant body.

    Why Is Strength Training Essential For Running?

    Strength training is essential, not only for runners, but women everywhere. That’s because it strengthens muscles and joints, which prevents muscle and bone loss – and supports your independence in later years. For runners, strength training regularly improves performance and reduces injury risk. For female runners specifically, strength training is crucial for power and stability, especially targeting the glutes, hamstrings, quads, core, and pelvic muscles. Strengthening these areas protects knees, hips, and lower back from injury.

    READ MORE: How To Exercise During Perimenopause To Maintain A Healthy Body Composition

    How Often Should Runners Train Strength?

    Aim to slot two to three strength training sessions in your schedule every week, even if it’s just 15-20 minutes at the tail end of a run. Ideally, aim for 30-45 minutes. The moves in this workout are perfect for anytime, and require little to no equipment. No stability ball? Use a soccer or netball ball, or do the moves on the floor.

    The Adaptable Running Strength Training Workout

    This workout, developed by Mehtar, is designed to strengthen your core and lower body (essential for running!). Strong legs will be resilient enough to withstand the demands of a long, hard run and have the stamina to carry you to the end. A strong core will keep you stable and supported, especially as your legs become fatigued, so you don’t fall victim to bad posture or imbalances.

    Stability Ball Glute Bridge

    Lie on your back with your feet on a stability ball and knees bent.

    Engage your core, squeeze your glutes, and lift your hips until your body forms a straight line from shoulders to knees.

    Hold briefly, then lower hips slowly without touching the ground. That’s one rep.

    Repeat: 15 reps

    READ MORE: Exactly How To Find The Right Exercise For Your Goals

    Single-Leg Glute Bridge with Stability Ball

    Lie on your back with one foot on the ball and the other leg extended straight.

    Engage your core and glutes, then lift your hips into a bridge position, keeping the raised leg aligned with your torso.

    Lower hips with control. Switch legs. One rep = one on each leg.

    Repeat: 10 reps (per leg)

    Stability Ball Plank

    Place your forearms on the stability ball and extend your legs behind you, balancing on your toes.

    Keep your body in a straight line from head to heels, engage your core, and avoid sinking hips or raising your buttocks. Hold steady.

    Hold for 30 to 45 seconds.

    Stability Ball Knee Tucks with Push-Up

    Start in a plank position with your shins on the ball.

    Keeping your core tight, pull your knees toward your chest by rolling the ball forward.

    Extend legs back to plank.

    Then, perform a push-up by bending elbows and lowering chest toward the ground.

    Straighten back up to plank position. That’s one rep.

    Do 10 reps.

    Tip: No stability ball? Use sliders, like on the left. A towel or piece of paper works fine.

    READ MORE: 4 Moves That’ll Help You Build Seriously Strong Legs

    Single-Leg Stability Ball Lunges

    Place one foot on the ball behind you with the other foot firmly on the ground.

    Lower your hips into a lunge by bending the front knee and maintaining balance. Keep your torso upright and knee aligned over your toe.

    Push back to start. Switch legs. One rep = one on each leg.

    Repeat: 10 reps (per leg)

    Renegade Rows

    Start in a high plank with a dumbbell in each hand. Keep your body straight and core tight.

    Lift one dumbbell toward your waist, keeping elbow close to your body.

    Lower it back down and repeat on the other side without twisting or sinking your hips. One rep = one on each side.

    Repeat: 10 reps (per side)

    Walking Lunges

    Step forward with one leg and lower your hips until both knees are bent at about 90 degrees.

    Keep your torso upright and front knee behind your toes.

    Push through the front heel to step forward with the other leg and repeat. Switch legs. One rep = one on each side.

    Repeat: 10 reps (per leg)

    Watch Raeesa perform the moves:

    [embedded content]

    READ MORE: Can Pilates Double As Your Strength Training Workout? More

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      15 Easy Ways To Sit Less And Move More – Even If You Have A Desk Job

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      A recent study of South African office workers suggests that a significant number are sitting even more than the global average. Self-reported data from a Johannesburg-based study found that desk-bound adults spend around 12 hours a day seated, with most of that time happening during work and commuting hours. Other research has shown that total sitting can range between 8.5 and 13.5 hours per day, with 90% of office workers sitting for more than five hours and 65% sitting for over seven.

      Prolonged sitting has serious implications for health, especially in South Africa, where non-communicable diseases such as hypertension, diabetes and heart disease are among the leading causes of illness. Research from the University of the Witwatersrand shows that even light activity – like standing up regularly or taking short movement breaks – can help maintain healthier blood pressure, lipid and metabolic profiles, even if more intense exercise falls below WHO recommendations.

      READ MORE: This Is Why You’re Starving After An Intense Day At The Office

      A South African trial using height-adjustable sit-to-stand workstations demonstrated modest but meaningful reductions in daily sitting (around –9.3 minutes/day) and small improvements in BMI, blood pressure and cholesterol over 12 weeks. When combined with simple behaviour-change strategies, these approaches show real promise for urban office workers, helping counteract the health risks associated with extended sitting.

      But fitting more movement into a desk-bound workday is easier said than done. That’s why we’ve spoken to experts for practical tips on how to integrate micro-bursts of activity throughout your working day.

      1. The 30:2 Rule

      “Set a timer to stand up and move for two minutes every 30 minutes. Walk to refill your water, stretch your hips, or do calf raises at your desk. Small, frequent breaks outperform one long workout when it comes to reducing stiffness and boosting circulation,” says celebrity strength coach Michael Baah.

      2. The “Glute Switch-on” Reset

      Ever been sitting at your desk for so long that it feels like your glutes have melted into your chair? Yeah, same. Well, Baah has a tip: “Twice a day, perform 3 sets of 10 glute bridges or standing hip extensions by your desk.” He says clients usually report less lower back tightness and more energy after just one week of doing this.

      3. Walking Calls And Micro-lunches

      When you don’t have to physically be at your desk, use any opportunity you can to move. “Take every phone call standing or walking, and break up your lunch hour into two 15-minute walks before and after eating,” suggests Baah. “These micro-walks improve digestion, mood and calorie burn without cutting into work time.”

      4. Desk Mobility Flow

      When being at your desk is kind of necessary, Baah says there are still opportunities for powerful movement. Using your chair as a prop, he advises the following:

      Seated spinal twists (5 each side)

      Standing hamstring stretch (20 secs each leg)

      Chest opener using the desk edge (hold 20 secs)

      These movements should help counteract hunched posture, says Baah.

      READ MORE: “I’m A Yoga Instructor And Do These 8 Moves To Open My Hips And Loosen Tight Lower-Body Muscles.”

      5. The 100-Rep Challenge

      For more little-and-often movements, Baah suggests what he calls the 100-rep challenge: “Spread 100 bodyweight reps – squats, push-ups against the desk, calf raises – throughout the day. It’s simple, non-intrusive and keeps muscles engaged all day long.”

      While 100 might seem like a daunting number, if you spread the reps throughout the day, you’ll do them more quickly than you think. Plus, lowering that goal is totally fine, too. Any movement is better than none.

      “These hacks are simple, but the results are dramatic. My clients report increased energy, reduced pain and even weight loss by simply integrating these into their routine – without needing a gym,” adds Baah.

      6. Dead Hangs

      You might need to install a pull-up bar for this one (you can find lots of cheap options online to set up on a door at home), but dead hangs can be a great way to help reverse the effects of hunched posture, says Joey Bull, a fitness instructor.

      “Just hang from [the bar] for 10-30 seconds. It decompresses the spine, strengthens grip – key for healthy ageing – and boosts shoulder health,” she adds.

      7. Hopping

      Bull also highlights the power of hopping. “Hop on one leg while waiting for the kettle to boil or whenever you remember. It’s not just fun, it improves balance, strengthens leg power and boosts neuromuscular connections,” she says. “Strong legs mean better circulation and support for brain health too.”

      While you might be keen to reserve this one for WFH days, we reckon it could be a great office conversation starter, too.

      8. Brush And Balance

      Before and after the working day, there are lots of ways you can incorporate more micro-movements, including when you’re brushing your teeth.

      “Stand on one foot while brushing your teeth and switch halfway. Try closing your eyes too,” says Bull. “It’s a simple balance hack that trains your core, ankles and brain at the same time.”

      9. Backwards Walking

      Provided you can do so safely, Bull also recommends a bit of backwards walking. It’s wise to ensure nobody else is around (or any other hazards) and to start with just a few strides – but it can have some potentially powerful benefits.

      “It activates different muscles, improves coordination and sharpens spatial awareness and is also linked to better memory and focus,” says Bull.

      READ MORE: Power Walking Amps Up The Health Benefits Of A Daily Stroll – Here’s How To Do It Right

      10. Dance

      Look, we appreciate this is one you’ll likely definitely want to save for WFH days, but Bull says you should never underestimate the power of a good 60-second boogie.

      “Put on one song and dance like no one’s watching. It lifts your mood, improves heart health, coordination and gets your lymph system moving. One song, that’s it,” she says.

      11. Maximise Micro-movements

      “As a personal trainer, I see the impact of prolonged sitting on posture, mobility and overall health almost daily,” says Federica Gianni. “One of the simplest but most effective strategies is to integrate more frequent movement into your workday.”

      She says that even a few air squats or dynamic stretches like arm circles and leg swings “can help counteract stiffness and boost circulation.”

      “If you’re able, consider using a standing desk or alternating between sitting and standing throughout the day to reduce hip flexor tightness and spinal compression,” she adds.

      Other micro-movements Gianni suggests are: calf raises while brushing your teeth, taking the stairs instead of the lift whenever possible and pacing while reading emails.

      READ MORE: “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”

      12. TV Lunges or Sofa Squats

      So, you’ve settled onto the sofa for the evening to dig into a new series? We don’t blame you. However, an easy way to slip some more movement into your sofa slump is to do a few lunges or squats every so often.

      “Do 5 squats or lunges every time there’s an ad break or scene change. It adds up without feeling like a workout, and it’s great for circulation and energy,” says Gianni.

      13. “The Movement Jar”

      “Ultimately, it’s about being intentional, building small, consistent habits that get you moving more and sitting less throughout your day,” says Gianni. Another fun way to do that? Setting up a “movement jar” on your desk.

      “Fill it with slips of paper, each listing a quick activity: 10 jumping jacks, 20-second plank, wall sit, dance break, or even a yoga pose. Every hour, pull one out and do it,” she says. “It turns movement into a game, keeps your body engaged and breaks the monotony of the workday.”

      READ MORE: The 2 Best Office Lunches You Can Prepare Ahead Of Time

      14. Stability Ball

      While you’re not strictly spending less time sitting with this one, replacing your desk chair with a stability ball for short periods can help engage your core and improve your posture, adds Gianni.

      15. Mini Stepper or Under-desk Bike

      With lots of affordable options for these online, Gianni says they are a great way “to sneak in low-impact cardio while working.”

      “These small shifts add novelty, keep you alert and turn your workspace into a low-key wellness zone,” she adds.

      This article by Hannah Bradfield was first published on Women’s Health UK. Additional reporting added by the Women’s Health SA team. More

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      “How I Lost Weight As A Working Mom”

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      It’s important to have a healthy pregnancy for you and your little baby. And while weight gain is a natural and necessary part of being pregnant, for Abigail Downs, the extra kilos brought on severe pre-eclampsia. Her body changed in ways she hadn’t anticipated. However she had a weight-loss plan. An unshakeable routine and conscious healthy eating was the game plan she needed to take to succeed. Here’s how she navigated a high-risk pregnancy and found her way back to the strong, healthy Abigail she always knew.

      The Stats

      Occupation: Fashion Buyer/ Buying Manager and Content Creator

      Age: 31

      City: Durban

      Weight before: 81kg

      Weight after: 58kg

      Height: 1.65m

      Secret weapon to weight loss: Progress over perfection. Don’t wait to feel motivated. Just show up, imperfect action is better than none.

      Navigating Unexpected Health Challenges

      While I’ve generally been pretty petite and active for most of my 20s I had multiple gym memberships and did a lot of running and weight training. I loved programmes like Kayla Itsines BBGand even stints at CrossFit. But pregnancy complications put a necessary halt to exercising. I developed severe pre-eclampsia, leading to extensive bloating, edema and significant weight gain. The day I gave birth, three months early at 28 weeks, I weighed about 88kgs. What followed were the hardest months of my life, as my son, Slade, remained in the hospital.

      Unhealthy Food Choices

      My diet became entirely convenience-based: quick carbs, takeaways, and emotional eating took over. I’d often skip meals, then binge, focusing little on nutrition and a lot on chocolate (pregnancy cravings, right?). Previously, even when I’d had patches of bad habits and defaulted to carbs, they hadn’t impacted me much. As a vegetarian for seven years, my diet sometimes swung between extremes – months of strict salads and then sudden binges on easy options like pizza and pasta. This time, however, the impact was undeniable, making my return to mindful eating and consistent movement all the more vital.

      READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?

      The Road Back: Making Healthy Life Choices

      The real turning point for me arrived as soon as Slade was born and in the hospital. I felt within myself that I was uncomfortable in my own skin – I couldn’t look at myself in pictures and the scale made me so upset every time I got on it. I had also had such a traumatic pregnancy that I wanted to start a new chapter feeling like the best version of myself so that I could be the best mother and wife to my husband and son.

      My immediate goal was to change things. I started by consulting a dietician who helped me shed the initial 8-9kgs. She also encouraged me to run or go to the gym at least twice a week. While losing the weight was partly physical, it was deeply emotional. I felt completely disconnected from myself, I had such anxiety and felt stuck. I knew I needed to pour into myself again and get back to feeling good. Because I wasn’t used to being overweight, it really affected me mentally.

      Simple Tips That Made My Diet Healthier

      How To Maintain Lifelong Fitness?

      I upped my protein and water intake a lot! 3L of water everyday without fail and lots of protein (whey and animal protein from white meat, I’m not a red meat eater). I eat more whole foods now, lots of veggies and low-GI carbs. I don’t restrict myself, but I stay intentional and make sure I know what’s in my food. I prefer to eat at home for that reason. I also stopped drinking alcohol.

      Maintain Your Exercise Schedule

      The most important thing I learned during my wellness journey is that there are no shortcuts. Things take time, and you just have to take it one day by day. And that consistency matters more than perfection. Showing up for yourself is what builds mental fortitude, even if it just means walking on the treadmill for half an hour; it’s better than nothing.

      How To Start Exercising When You’re Out Of Shape

      I walk or train 3 to 4 times a week (strength training minimum twice a week), always in the mornings. It’s become a non-negotiable form of self-care. I do Pilates on and off, and then I try to run twice a week. I’ve unfortunately had hip issues but I’m working through that and it seems to be getting better.

      READ MORE: 10 Reasons Why You’re Lifting Weights But Not Losing Weight, According To Experts

      Feel Good Benefits Of Weight Loss

      I feel so much stronger and way more focused when it comes to most things in my life. I’m more confident and I show up better for myself and my son. My clarity and emotional well-being have improved drastically.

      Exercise is a non-negotiable for me – it’s just become part of my lifestyle. I can run at a much faster pace than I ever thought, lift much heavier weights and am just so much fitter in general. I’ve gone down multiple sizes and my measurements are a clear indicator of weight loss.     

      READ MORE: 10 Non-Food Rewards For Weight Loss, From Experts 

      Three Practical Tips To Juggling Motherhood, Career And Family

      1. Prioritise Yourself And Protect Your Peace

      Discipline, routine and protecting my peace is vital, and saying “no” when I need to are my go-to strategies. I’ve realised that having boundaries are the most important things you can do as a mom or someone with a busy career.

      2. Leverage Your Support System

      I’m lucky enough to have an extremely supportive husband who’s always there for my son and me. I truly couldn’t have achieved what I have without his constant support – from him doing the school run so I can have those 5 a.m./6 a.m. gym sessions, to give me time for self-care Saturday morning runs and coffee.

      3. Embrace Strategic Planning

      Confession: I’m a chronic planner with tons of to-do lists and mini-challenges I set for myself. My week needs to be planned to a certain extent, and I love to challenge myself to stay motivated (like a 10k-a-day step challenge or the 75-day soft challenge, which was definitely my toughest yet!). Also, if you are organised and pack your gym stuff the night before, make your lunch, plan your meals for a weekend away, you won’t fail. More

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      The Exact Workouts For Your Personality Type (+ Motivation Hacks!)

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      It can be tough to get pumped up for a workout, especially when you’d rather be doing anything else. But here’s a secret: if you do workouts for your personality type, exercising becomes way more fun – and you’ll push yourself harder. This guide will help you find your perfect workout style so you can finally start seeing those results, whether your goal is consistency or otherwise. Below, scroll for the personality type that describes you best, then check out the workouts you could explore.

      The A Social Energiser 

      Bad day? Life drama? If your first port of call is to hit the bar rather than curl up under the covers, you’re an extrovert, hon! You thrive on connection and buzz – meeting new people and socialising is how you recharge your battery. 

      Your ideal workouts

      It only makes sense that as a socialite, group fitness classes are your bag. Think: running clubs, parkruns, team sports, dance classes or boot camp. 

      Your motivation hack: a workout buddy is a sure-fire way to make sure you get those Move Rings closed up each week. Even if nobody’s free, an online group class will make you feel like you’re part of something bigger. 

      Workouts you’ll love

      Running With A Club

      Running Clubs

      What could be more social than a running club? Each meet is an opportunity to beat your best, while meeting up with a ton of new people.

      Hyrox

      Hyrox

      Hyrox training offers the social element of meeting new people and competing with them. Plus, while you could do Hyrox solo, you could also pair up with a partner and enter – and train – as a team.

      CrossFit

      CrossFit

      What’s better than sweating – or swearing – through the WOD with your mates? CrossFit offers a unique community that sweats together, with the option to compete if you’re up for it.

      READ MORE: This Full-Body Kettlebell Workout Is Your Go-To In A Packed Gym 

      The A-type Planner 

      Your to-do list has a to-do list. You never miss a deadline – and if you haven’t planned for the workout, it doesn’t happen. And you love the thrill of ticking something off the list or seeing a long-term plan come to fruition. 

      Your ideal workouts

      You love structure, progress and ticking boxes. You’ll naturally want to progress in your exercise routine, so aim for a goal when picking your go-to regimen. From there, a training plan is going to help you maintain and achieve. A strength-training programme, running plan or race is the perfect way to create a path towards success.

      Your motivation hack: use a training app or spreadsheet to see numbers climb over time.

      Workouts you’ll love

      The 3-2-1 Method

      The 3-2-1 Method

      TikTok has introduced the 3-2-1 method. It’s a weekly workout split that promotes variety and helps prevent overtraining in any one area.

      A Run/Lift Workout Split

      Workout Splits

      Hybrid training mixes different modalities and training techniques to achieve well-rounded athleticism and – as research suggests – prevent injury.

      Your 10K Running Plan

      10K Training Plan

      This plan is for beginners, so no need to feel intimidated. The plan will ease you into running a longer distance, starting with a few 15-minute long runs.

      The Schedule-Averse 

      If you can barely commit to maintaining your Wordle streak, let alone a consistent workout routine, consider this your personality type. Spontaneous movers need flexibility and can’t stand rigid schedules. You love the idea of making things up as you go along. 

      Your ideal workouts

      To get the most from a fitness routine, keep things varied. Try a gym where you have no idea what the workout will be, like CrossFit WODs, or a sport that keeps you guessing, like surfing, hiking or skateboarding. 

      Your motivation hack: Commit to “just 15 minutes” – once you start moving, you’ll often go longer.

      Workouts you’ll love

      Sports

      Sports to try

      Yes! Pick a sport, any sport, and stay surprised by varied workouts, competitors and more.

      Hiking

      Hiking Workout

      Hiking means there’s never a boring moment. Pick a trail and get trekking. Boredom? Busted.

      Padel

      Padel Courts in SA

      WH have been scouting the South African padel scene and we’ve found the courts that will take your game (and your social life) to the next level. 

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

      The Solo Soul 

      You’re an introvert through and through. Being alone is how you recharge, and you like your exercise (your me-time) to be a space for you to release emotions and fill your cup. 

      Your ideal workouts

      Since you recharge alone and value focus, movement that centres on being present will be great for you. Yoga and Pilates, which rely on your breath, are excellent modalities for mindfulness. If you’d prefer to get as strong as possible, strength training with a kettlebell or dumbbells can work. And swimming, whether in open water or a pool, will allow you to create a rhythm as you sort through your thoughts. 

      Your motivation hack: Create a calm, personal workout space and track progress privately (use apps or a journal).

      Workouts you’ll love

      Pilates

      Pilates

      Pilates, the most popular workout of the moment, is a mindful, full-body modality that blends strength with flexibility.

      Yoga

      Yoga

      Yoga, far from being just for bending and breathing, can also be a formidable workout.

      Swimming

      Swimming

      Taking laps can help settle the mind while toning the entire body, literally from head to toe.

      You Love What You Already Know 

      Planning? Spontaneity? Those are not for you. You do one thing, and you’ve been doing it for a while, and you do it well. Routine and familiarity are what bring you joy and comfort. 

      Your ideal workouts

      Your steadfastness pays off in many ways, including your dedication to your sport. Any sport that you can do for a long period of time will be best. Why not go for a marathon, or try your first triathlon? If you’re less into endurance sports, join a sports team, either netball or soccer. The community and regular meeting times make it the perfect way to create a set routine that never wavers. 

      Your motivation hack: Stick with what you enjoy but introduce tiny upgrades (slightly heavier weights, longer routes).

      Workouts you’ll love

      Trail Running

      Trail running

      Trail running is great for many reasons that extend far beyond fresh air and a brand new PB.

      Triathlon Training

      Triathlon training

      A triathlon is about gradual progress, consistency, and embracing the journey. 

      Netball

      Netball

      Netball is a great way to stay active, even though you’re out of school. Clubs and leagues abound, so join one.

      READ MORE: This HIIT Stair Stepper Workout Torches Cals In Just 20 Minutes

      The Explorer 

      Ok, Dora! We see you: the spice of life, ever-evolving person who’s bored easily. You’re a big fan of whatever the new fitness trend is and love experimenting with recipes, make-up trends and more. 

      Your ideal workouts

      Lean into your love for variety and novelty by trying new workouts regularly. Maybe schedule a new workout every month and write down a bucket list of classes, from capoeira, aerial yoga and boxing to adventure races, obstacle courses or cycling tours. 

      Your motivation hack: Set a “movement bucket list” and tick off experiences.

      Workouts you’ll love

      Fitness Races

      Hyrox

      Fitness races like Hyrox are huge and keep you guessing, with different moves. Here’s how to train.

      Cycling

      Cycling

      Hopping on a bike includes building up cardiovascular health, relieving daily stressors and finding your own uplifting community. 

      Rucking

      Rucking

      You can go rucking wherever you are, whether you’re in the middle of a city or close to nature. Here’s how. More

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      The coolest Pilates hangouts in Saudi Arabia for you to discover

      by

      Life

      August 11, 2025

      If you’re paying a visit to The Kingdom, there are a plethora of uber-cool Pilates studios to watch out for.
      Formé Wellness

      Blends Reformer, Tower, Chair, and Mat with props and yoga. This licensed Lagree studio offers a diverse class schedule ranging from Fundamentals, Tone & Flow, Yogalates to advanced sculpt and jump sessions tailored for all levels from beginners to advanced practitioners. With a team of internationally certified instructors and a strong focus on community, Formé positions wellness not just as exercise, but a sustainable lifestyle.
      Location: Al Aqiq & Al Rabiformewellness.club/
      Riforma Pilates Studio
      Riforma Pilates is a modern and tranquil space with an emphasis on promoting a holistic approach to wellness, integrating mind-body alignment through controlled and precise movements typical of Pilates practice.This tranquil space promotes a holistic apporach to wellness, with its clean interiors and reformer machines.
      Location: Arkan building, 4th floor, office 407, Dammam
      La.barre Pilates Studio

      A boutique, female-only, dedicated Reformer studio with Control, Dynamic and Flow classes, plus chair, restorative and barre. More than a studio, LA ’BARRE is a Pilates club where strength, grace, and well-being converge.
      Location: Northern Ring Br Rd, An Nakheel, 7635, RiyadhLabarresa.com
      Club Pilates KSA
      This renowned fitness franchise specialises in contemporary Pilates workouts designed to enhance strength, flexibility, and overall well-being.
      Location: Takhassusi Branch St, Ar Rahmaniyyah, Riyadhclubpilates.sa/
      Sculpto Pilates Reformer Studio
      Sculptō is a premium reformer Pilates studio based in Riyadh, Saudi Arabia, offering a sleek, science-led approach to movement and wellness. Known for its minimalist interiors and high-performance classes, Sculptō blends strength training, deep stretch, and low-impact cardio. They also offer PT sessions, recovery and stretch services, and a health bar, plus a focus on strengthening the mind–body connection.
      Location: Al Amir Abdulaziz Ibn Thunayyan, An Nakheel, Riyadhsculptostudio.com/

      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram More

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      Feeling Meh? These 6 Athlete-Approved Workout Motivation Tips Will Help

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      There are always times in the year when sticking to your training plan feels like more than you’ve got to give. Maybe it’s the darkness of winter, a cold front or a schedule so hectic it squeezes out your favourite step class. Either way, you’re not alone. That’s why we asked athletes and trainers to share their top workout motivation tips – for the days when meh feels stronger than motivated.

      Meet the experts: Liezel van der Westhuizen is a high-performance coach, endurance athlete and media personality. Marlie Hattingh is a Planet Fitness HYROX Master Trainer at Planet Fitness Wanderers in Johannesburg. 

      1. Reframe The Narrative 

      If winter exercise is less appealing than Cape Town traffic, reframing your ideas about exercise in cold weather might be the biggest workout motivation tip.

      “Instead of fighting the cold, use it as a reason to prioritise consistency over intensity,” urges Liezel van der Westhuizen, a high-performance coach, endurance athlete and media personality. “Swap long cardio sessions for shorter, mood-boosting movement. Kick off those cosy blankets, put on your favourite energy-revving playlist, and think heated Pilates, strength sessions with AC/DC’s “Thunderstruck” pushing you on – or even a kitchen dance party (yes, seriously – joy counts as cardio).”

      Finding the fun in exercise shifts your brain into happiness-seeking mode, offsetting the feeling of just pushing through a mundane chore. 

      READ MORE: Cold Workouts: Try These Winter Workout Tips On How To Stay Safe And Warm, According To Trainers

      2. Make Training Non-Negotiable 

      Just like you wouldn’t skip your annual pap smear (we hope!) or morning coffee, make your training schedule as iron-clad as your old high school’s dress code.

      “Our body doesn’t know what month it is; it knows momentum,” explains Marlie Hattingh, a Planet Fitness HYROX Master Trainer at Planet Fitness Wanderers in Johannesburg. “And the longer you pause, the harder it becomes to start again.”

      By committing to every session, you’re allowing that momentum to build – and showing your body love. 

      3. Find The Counter

      Just like mood-boosting workouts counter your mind’s idea that working out is a chore, apply that principle to any other underlying factors that stop you from exercising.

      If you’re low on time, try just five minutes of skipping throughout the day. Bored with your routine? Switch it up! (Cross-training also supports any other modality you have going on, FYI.) Too cold? Find a sauna or a heated yoga/Pilates class, Hattingh suggests.

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

      4. Make It About Your Health 

      If your “why” is to look a certain way or your “why” just isn’t enough workout motivation to get you through the hard times, remind yourself that movement is kind of the doctor’s orders.

      “Your continued good health is a priority – and delaying that exercise only leads to more worries and harder tolls on your body down the line,” points out van der Westhuizen.

      That also gives you grace: 150 minutes of moderate intensity exercise is all you need – no reason to overdo it. 

      5. Don’t Go Alone 

      Fact: everything is better together. Having just one other person struggling alongside you will make the whole thing feel so much less taxing. “Community and structure make a massive difference,” says Hattingh. 

      READ MORE: Step Into Your Best Shape With The WH Walking Challenge

      6. Do The Bare Minimum 

      If you’re still unconvinced, remember that any amount is better than nothing.

      “Commit to the warm-up and just three sets of two exercises,” offers Hattingh. “If you still want to stop after that, no guilt. Go home. But nine times out of 10, once you’re moving, you’ll keep going.”

      Alternatively, a walk will do it. “Even when you’re at your laziest, at least take that walk around your neighbourhood,” says van der Westhuizen.  More

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      in lifestyle and culture

      Feel the Burn with PEAK HEAT Workouts in the UAE

      by

      RAK Hospitality Holding and DRYP Studio team up for the UAE’s first outdoor hot fitness experience, returning to Jebel Jais on August 23 and 24. We spoke to Alison Grinnell, CEO of RAK Hospitality Holding; and Jessica Casalengo, Managing Director of DRYP, to find out more.
      Alison Grinnell, CEO of RAK Hospitality Holding

      What inspired you to launch PEAK HEAT?
      We wanted to completely reframe how people experience summer in the UAE. Instead of retreating indoors, we saw an opportunity to embrace the elements and turn the heat into a catalyst for wellbeing. PEAK HEAT was born from that idea. It is a bold, immersive experience that combines movement, altitude and nature at the highest point in the UAE, Jebel Jais. It is more than just a workout. It is about creating space for connection, resilience and self-discovery in an environment that feels both powerful and grounding. Not only is Ras Al Khaimah the nature emirate, but it is where opportunity thrives and an extraordinary powerhouse of innovation and resilience.
      What makes this different from a typical hot yoga or fitness class?
      Traditional hot yoga or heat-based workouts rely on controlled indoor studio environments. At PEAK HEAT, nature is the studio. We are 1,934 metres above sea level on Jebel Jais with no air conditioning, no mirrors and no artificial lighting. Just mountain air, golden hour sunsets and a panoramic horizon. The heat is not manufactured. It is real, raw and part of the challenge. That connection to the natural world makes the experience feel incredibly grounding and visceral. It is hot fitness, elevated.
      Why was Jebel Jais chosen as the location, and how do the natural elements play into the experience?
      Jebel Jais is the UAE’s highest peak, and it brings a unique sense of scale, stillness and cinema that you simply cannot recreate in a studio. The mountain becomes an active part of the experience. Its altitude, the cooler air, the sunset light and the vastness of the panoramic view all contribute to the impact. These elements transform the workout into something deeper and more connected. We wanted to use the natural landscape not just as a backdrop but as an active force in the journey, and Jebel Jais was the perfect setting for that.

      How has the UAE’s fitness and wellness culture evolved, and where does PEAK HEAT fit into that narrative?
      The UAE’s wellness culture has matured enormously in recent years. There has been a shift from surface-level trends to experiences that offer real mental, emotional and physical impact. People are looking for something more meaningful. Something that challenges them and creates a sense of transformation both personally and collectively. PEAK HEAT fits into this evolution as a new kind of wellness experience. It speaks to the adventurous, conscious consumer who wants to step outside their routine and reconnect with nature, with movement and with themselves.
      This is The High Summer Issue – where’s your favourite place to escape the heat?
      Ironically, I do not believe we always need to escape it. That is what PEAK HEA is all about. Embracing the season and finding strength through it. But if I had to choose a favourite escape, it would be somewhere in nature that offers contrast and clarity. Whether it is the crisp mountain air of Jebel Jais at dawn or the serenity of Ras Al Khaimah’s stunning coastal spots, I always find calm in places where the elements take centre stage.
      Jessica Casalegno, Managing Director of DRYP Studio

      What led to the collaboration with DRYP?
      PEAK HEAT grew from Visit Jebel Jais’ interest in DRYP and the mutual connections between the two teams. DRYP’s hot classes and vibrant community are now well established, and it felt like the perfect moment to bring the Sweat Hub outdoors to the tallest mountain in the UAE. The idea was to take everything people love about DRYP and elevate it, quite literally, in a setting that’s raw, powerful, and completely different from anything else out there. Together with Visit Jebel Jais, we wanted to create something immersive that celebrates movement, resilience and nature.
      What are the physical and mental benefits of training in such raw conditions?
      Not only does training in the heat challenge your muscular, pulmonary and cardiovascular endurance levels, but it also challenges the mind, pushing you for clearer focus. Detoxing with a deeper sweat, you can also expect glowing skin from continued regular hot classes and a cleaner liver from the constant natural release of toxins. The clean mountain air and high altitude enhance the experience further, giving your body and mind a full reset. It’s a completely different feeling from training indoors. It’s grounding, energising, and incredibly rewarding.
      How does PEAK HEAT harness the power of altitude, movement and heat for a fitness experience.
      PEAK HEAT is a unique experience in which the power of DRYP Sweat Hub is raised to higher heights, engulfed by the warmth of the sun and under the clear sky, sunset sessions within the DRYP community trulyhit like no other. The altitude sharpens the breath, the heat intensifies the workout, and the movement brings everything together. As the golden hour light hits the mountain, the sessions take on an energy that is truly unmatched. There’s something about moving with your community, outdoors, under the sky, that elevates the whole experience.
      Can you walk us through the PEAK HEAT journey – from the first breath on the mountain to the last bite of dinner?
      Clients arrive at Peak Heat together with their DRYP instructor to find a serene location to practice just as golden hour is approaching. Your instructor will guide you through a powerful, sweaty hybrid class that blends fitness, yoga, power and positivity. Just as the sun begins to dip, there’s a shift. The session winds down andyou’re led to 1484 by Puro for a sunset dinner. It’s refreshing, restorative, and feels like a reward after the climb. From there, you can retreat to your hotel room at the newly launched Rove Al Marjan for a restful night, completely reset and reconnected.
      This is The High Summer Issue – where’s your favourite place to escape the heat?
      My favourite place to escape the Dubai heatis to get away to another emirate for a staycation. My husbandand I have been retreating to Fujairah for years but this summer we’re considering a staycation in Ras Al Khaimah or Abu Dhabi instead. The UAE is full of hidden gems and each emirate truly has something special to offer.

      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Pinterest More

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      in health and weelbeing

      Your Cardio Age Could Predict How Long You’ll Live – Here’s How To Measure It

      by

      “Biological age” has become the health buzzword of the decade, and people are spending small (and large) fortunes on fancy new scans, testing and supplements all in pursuit of a younger biological age.

      Most of us mere mortals, however, cannot afford such regimes, but that doesn’t mean we aren’t interested in the potential, more accessible ways we can both measure our longevity and support it. Cue: cardio age.

      What Is Cardio Age?

      “Cardiovascular or cardio age is a way of expressing the health of your heart and blood vessels in terms of age,” says Dr Harpal Bains, longevity doctor and Medical Director at Harpal Clinic. “If you have early signs of wear and tear like stiff arteries, high blood pressure or poor fitness, your cardio age could be impacted.”

      So, how does it differ from other biological age tests? “Most biological age tests look across multiple systems, for example, epigenetics, telomere length, glycation or inflammation to estimate your overall ageing rate,” explains Dr Bains. While these can help provide a broad, system-wide insight into how your body may be ageing on a cellular or biochemical level, she says that “cardio age brings something more specific and arguably, more urgent, to the table.”

      “Cardio age brings something more specific and arguably, more urgent, to the table”

      Where cardio age differs is that it focuses entirely on the cardiovascular system, which Dr Bains says is where many of the earliest and most predictive signs of ageing appear. “Because most adults will ultimately face cardiovascular-related disease or decline, cardio age offers a more actionable, real-time measure of longevity risk,” she adds.

      Instead of excluding the insights from biological age testing, cardio age can reflect them in real-time, explains Dr Bains. “For example, low-grade inflammation, which might show up on a biological age test, also affects arterial stiffness, endothelial function and vessel wall thickening – all of which are factored into cardio age assessments.”

      Cardio age, Dr Bains adds, is also arguably a more accessible metric, as it “has the added benefit of being easier to track and influence, often within weeks or months, using tools you can access at home or in a clinic”.”For many people, this makes cardio age a more immediately empowering measure of progress, something that is much harder and more expensive with biological age tests,” she adds.

      Why Does Cardio Age Matter?

      But with so many allegedly “must-measure” health metrics popping up on our social media feeds every day, is cardio age just another trending test we needn’t really be concerned with? No, says Dr Bains. “Your cardiovascular system is central to every other system in your body, like the brain, kidneys and all other organs, hormones and cellular energy. It’s one of the earliest systems to show signs of ageing.” However, most changes are often silent, she explains, “so early detection of issues is likely to make the biggest impact over the longer term.”

      “A higher-than-expected cardio age can predict higher risk of stroke and heart attack, reduced exercise capacity, cognitive decline and reduced lifespan,” she adds. “The upside is it’s often modifiable and changes can be seen quickly with the right plan.”

      READ MORE: The Proven Health Benefits Of Getting Outdoors

      What Is Considered A “Nomal” Cardio Age?

      “A ‘normal’ cardio age is generally considered to be equal to or slightly younger than your actual age,” says Dr Bains. “Ideally, your cardio age should be around 5 years younger than your chronological age in midlife.”

      While men can often have worse cardiovascular profiles earlier on in life, Dr Bains says that women may see a steeper increase post-menopause. “Hormonal changes play an important role here and are a key modifiable factor.”

      So, when should you be concerned, and is cardio age reversible? “If your cardio age is 5+ years older than your actual age, it’s worth taking seriously,” says Dr Bains. “Even in the absence of symptoms, an older cardio age indicates underlying vascular dysfunction, which often progresses silently.”

      “If your cardio age is 5+ years older than your actual age, it’s worth taking seriously”

      However, Dr Bains reassures us that if our cardio age is older than our actual age, all is not lost. “Cardio age is one of the most reversible biological metrics,” she says. “Regular movement, tailored nutrition, better sleep and blood pressure control can all improve vascular tone, insulin sensitivity and endothelial function.”

      As with most things in life, though, we can’t expect changes overnight. “While some markers like resting heart rate and recovery time can improve within weeks, deeper changes like arterial flexibility or vessel wall health usually take several months of consistent effort – measured by assessing pulse wave velocity or imaging-based scans,” says Dr Bains. “Still, it’s a highly modifiable system if you give it the right inputs.”

      However, genetics, hormones and medications – particularly in older individuals – can also play a role, adds Dr Bains, meaning some individuals may require more targeted support.

      READ MORE: 8 Simple Strategies To Slow The Ageing Process In Your 60s That You Can Start Any Time

      How To Calculate Your Cardio Age At Home

      While you can attend clinics to determine your cardio age, it is also a metric that you can measure at home with a few simple tests. Below, Dr Bains has provided the complete method and scoring system to calculate your cardio age at home.

      1. Resting heart rate (RHR)

      Why it matters: A lower resting heart rate usually means your heart is more efficient and under less stress. In essence, one single, powerful pump can deliver enough blood all over your body and so your heart does not have to pump too many times. A higher rate could indicate poor fitness, overtraining, or chronic stress.

      How to check: Count your pulse first thing in the morning for 60 seconds (wrist or neck).

      Scoring

      Below 60 bpm: 0 points (excellent)

      60-70 bpm: 1 point

      71-80 bpm: 2 points

      Above 80 bpm: 3 points

      2. Heart rate recovery (after step test)

      Why it matters: The faster your heart rate goes back to normal after exercise, the better your autonomic nervous system is functioning. Poor recovery has been linked to higher cardiac risk.

      How to check: Do a steady three-minute step test on a low step (about 20cm), then measure your heart rate right after and again one minute later. The difference = your recovery rate.

      Scoring

      Drop of ≥20 bpm in the first minute: 0 points (excellent)

      Drop of 12-19 bpm: 1 point

      Drop of 0.6: 3 points

      4. Smoking/vaping status

      Why it matters: Even light smoking or vaping can accelerate blood vessel damage and inflammation. Past users retain some risk, but quitting brings real benefit.

      Scoring

      Never smoked/vaped: 0 points

      Stopped >5 years ago: 1 point

      Stopped in past 5 years: 2 points

      Current smoker/vaper: 3 points

      READ MORE: Why Is It So Hard To Quit Vaping? (+ The Exact Steps, Per Experts)

      5. Perceived stress level (simple 0-10 scale)

      Why it matters: Ongoing stress raises cortisol, blood pressure and inflammation – all of which contribute to vascular ageing.

      Rate your average daily stress (0 = calm, 10 = overwhelmed)

      0-3: 0 points

      4-6: 1 point

      7-8: 2 points

      9-10: 3 points

      READ MORE: What Is Oxidative Stress? Causes And How To Reduce It, According To Experts

      6. Optional bonus: blood pressure reading (if available)

      Why it matters: High blood pressure is often silent but slowly damages the arteries and heart over time as the heart has to work extra hard to pump through pressurised blood vessels.

      How to check: Use a reliable home monitor, seated, after five minutes of rest.

      Below 120/80 mmHg: 0 points (optimal)

      120-129 / More

    • 100 Shares

      in lifestyle and culture

      August’s – The High Summer Issue with Lululemon

      by

      Life

      August 1, 2025

      Creative Direction: Amy SessionsPhotographer: Žiga MihelčičStylist: Sarah RuxtonProduction: Sarah JosephVideographer: Mark MathewMakeup & Hair: Sarah SayaCover Star: Paula Cunha  at MMGLocation with special thanks to Nikki Beach Resort & Spa
      Welcome to The High Summer Issue.
      This summer, we wanted to add value to your vacation season whether you’re departing for Euro summer, exploring new cities, orstaying close to home.
      With our mindset firmly focused on delivering you the best, this issue is a thoughtful curation of content from incredible people to inspire and educate. It’s designed so you fill your time with value – ready for you to return home refreshed, revived and ready to take on the next challenge.

      Wishing you all safe travels!
      The Hero Buy

      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram More