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      We’ve Tried It All: This Is the Best Activewear You Can Buy on Amazon

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      Finding activewear that you love and that truly works for you through all of the different types of workouts you do—and on the days when you’re just wearing a cute athleisure look—is a journey that can take YEARS. Finding the best Amazon workout clothes, though? A whole different ball game.
      Leggings that pill, biker shorts that are see-through, sports bras that don’t have enough support, items that look nothing like the photos, skimming thousands of reviews… it all comes with the struggle to find the best of the best. But every once in a while, you encounter a diamond in the rough: your new favorite leggings that feel just like your $100 pairs, or that perfectly fitted workout top that transitions seamlessly from the gym to a coffee run.
      Our editors have been buying and wearing Amazon workout wear for years now, always sharing our new favorite dupe or the biker shorts we can’t stop wearing with each other.  We’ve had our triumphs and our fails, and now we know: these are the best activewear pieces you can find on Amazon. A lot of these items have thousands of five-star reviews, and everything on this list is under $40 (!!!). 
      Keep scrolling to check out our favorite affordable Amazon workout clothes:

      Leggings

      Shorts

      Tops and Jackets

      Sports Bras

      Sets and Dresses

      Accessories More

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      Cute Workout Clothes You Can Wear 24/7 This Summer

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      Lacking motivation to work out? The fix might be as simple as a wardrobe upgrade with some new cute workout clothes. When you feel like your best self, you’ll be more likely to treat your body better. Plus, squeezing in some exercise feels more fun and less like a chore during summertime (goodbye boring indoor workouts, and hello bike rides and outdoor jogs!), so our exercise outfits should be more fun too. Whether you’re looking for motivation to get sweaty or you plan on living in activewear all season long (same), we’ve rounded up the cutest activewear that summer 2021 has to offer (because you deserve to look as good as a workout makes you feel). Between it-colors (give me all the neon and pastel shades), fabrics made for warmer weather, and trendy new details, your activewear is about to be the chicest section of your wardrobe (watch your back, nap dresses!). 

      Sports Bras

      Tops

      Bottoms

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      The Obé Fitness Classes Our Team Can’t Get Enough Of

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      When you find a good workout, you want to scream it from the rooftops. One that not only makes you feel strong and powerful but makes you feel accomplished and excited—it’s the gold standard of workouts. For some, it’s a long run. Others, it’s pilates. And for you, it might be dancing around your apartment to your favorite early 2010s hits (me). With Obé Fitness, our team’s #1 streaming fitness app, you don’t have to choose just one! You can try every workout under the sun and create an arsenal of your favorites. Our team has been using Obé for years, so we’re sharing our favorite classes. Whether it’s a one-hour full class or a guided stretch for after a run, we’ve got a whole host of favorites.

      I’ve been taking this class every week for the last few months, and I’ve noticed the biggest difference in my strength and endurance than I have with any workout. Kat pushes me to work hard, but I don’t feel like I’m being screamed at by a trainer either. The moves are easy to modify to fit my needs, and I love that we start with lighter weights and go heavier throughout the class. If you take any Obé class recommendation, make it this—I am absolutely obsessed. 

      Obé is great for adding an extra 10-minute class here and there to your other workouts, and this is one I’ve been including lately when I want to add a class that won’t make me drip in sweat but will leave me sore AF. It is hard, but so worth it. 

      Ana is one of my favorite Obé instructors, and I’ve been loving her strength classes. She always does a full-body class, so I walk away feeling like I got a really good workout in only 28 minutes. I also love that she’s all about strength but adds a little cardio here and there to get my heart rate up. I like to take a strength class once or twice a week, and her energy has encouraged me to keep going.

      I took one Pilates class in college and vowed to never do it again. Pilates is hard, y’all. But I love Obé because I can try a class once, and if I don’t like it, I’m not indebted to some package for the next month. I’m so glad I gave it another shot because I’ve been loving Mary’s Pilates class every week (I do them live on Mondays, and they’re the perfect way to start my week). It’s making me feel strong in places I never thought I would (ahem, core), and I can feel myself getting better at every move as time goes on. This class uses the barre ball, and it’s somehow so challenging and so fun.

      I have a really hard time doing dance classes that aren’t to music I already know the words to, so I typically love to do them live because the instructors pick such good music. Peter is the exception. He makes every class so fun. I would take his class to elevator music and be joyful as hell. He has an energy that is unmatched, he always makes me laugh, and I leave his class extremely sweaty. 

      I’ve said it before and I’ll say it again: I would die for Peter T. He makes every workout so fun, it barely feels like working out (I hate when people say that, but with Peter, it’s true!). Laugh through 45 minutes of super fun choreography mixed with sculpting moves so you feel like you’re busting a move but also working those muscles. PS, the playlist is *fire sign emoji*. 

      When I’m in the mood for (or have time for) a longer workout, I never want to do a sweaty cardio sesh. 45 minutes of sweat and heavy breathing? No thank you. The sculpt classes are always my go-to because it just feels good to work each muscle group. They feel doable and enjoyable, but they still leave me feeling sore the next day. I love this class in particular because ankle weights are my jam and you work every single muscle in this 47-minute class. 

      For days where I only feel like doing a little something or want to add in extra abs, Pilates Abs is my absolute favorite. The targeted and specific workouts get to every layer of the core, and I swear I feel like I have a six-pack after 10 minutes (even if it doesn’t look that way, as long as it feels like it, right?). Plus, I bought one of these nifty little barre balls just for these classes and it was worth every penny (just ask my abs). 

      Listen, I love all of the yoga classes on Obé, but this one made it into my top five favorites because it got me to do something I never thought I would: boxing. The combo classes can help push you out of your comfort zone because it’s just something you know well (yoga sculpt) combined with a little bit of something you haven’t tried before (cardio boxing). Spoiler alert: I felt like a major badass. Take this class if you’ve always been curious about boxing but are not ready to go all in. 

      If you’re like me and would way rather be at a club with your friends than on your living room floor working out (but like, who wouldn’t?), this is the class for you. Thanks to fun movements and hype music, this class makes you feel like you’re having fun with your friends (ah, remember going out?) instead of fitting in a workout on your lunch break. Just be warned: you will break a sweat.

      Confession time: I do not stretch. Ever. I will complain about my hamstrings and calves until the sun starts setting in the East, but I will not actually do anything about it. I know, I know, stretching is SO important, so I’m making a conscious effort to work more stretching into my routine. The Sculpt + Stretch classes have come to my muscles’ rescue. While the class incorporates sculpt moves, the focus is really on lengthening, mobility, and flexibility. So it’s a workout that feels almost like a rest day—which is honestly just perfect.

      Obé’s Sculpt classes are a must-have in my weekly regimen. These 28-minute classes are incredibly challenging without taking too much time from the rest of my day. I have never been a person who looks forward to spending hours at the gym, but I can’t deny what a good workout can do for both my mind and body. I do these classes on days where my schedule is a bit more packed than usual or if I find myself with some restless energy on an off day. It’s amazing how much of a sweat I can work up after less than 30 minutes of work! 

      Sure, I could do some upper body weight lifting on my own, but beyond bicep curls and shoulder presses I would be at a loss for moves. I love to mix up the types of workouts I do throughout the week, and Obé’s Upper Body Strength classes focus on a part of my body I would otherwise neglect. I’m all about the abs, legs, and cardio workouts, so when I feel I need to give my arms and back a little love, I turn to this class.

      I love incorporating weights into my workouts for a bit of extra challenge. However, I’m in no way an expert. Instead, I rely on classes to help me get the most out of my weight training. This Obé Strength class is only 28 minutes long and targets the full body; it’s much easier to psych myself up for a workout that will be over before I even realize it’s started. This class is deceptively difficult. I’m always sore the next day—a definitive sign my fast and easy workout was also effective.

      Pilates is that sneaky workout that feels fine for the first half of the class and then in the final stretch, you can barely hold yourself up anymore. While I love using weights in my workouts, sometimes I just want something no-fuss. That’s where Pilates comes in. Though it may not look super challenging, don’t be fooled. The Obé Pilates classes are some of the most difficult classes in my routine. By the time the 27 minutes are up, I’m left sweating almost as much as I am after an intense cardio session.

      When something has “mood booster” in the name, I’m absolutely sold. I work out to take care of my body, of course—but the effects on my mind are what I actually crave. This class (along with the rest of the Mood Booster program!) is a really fun way to break a sweat and also crack a big smile. (As Josie always says, Peter T. is the BEST!)

      I’m a big fan of reformer pilates, and this class is the perfect at-home way to get a fix of that muscle-burning, ultra-toning feeling. I’m a huge fan of Katherine, who makes me feel confident and comfortable. I like to add a class like this on days when I want a tough workout but don’t want to max out my lung capacity.

      I love a yoga class that makes me feel both energized AND relaxed—and I often think a full 50-60 minute-class is my favorite way to allow my body to do both. Additionally, this class’s cooldown segment focuses heavily on opening up the hips—which is great for fellow runners!

      As a former Broadway star, Spencer J. is the master of dance cardio—and his infectious energy makes the time go SO fast. I love Spencer’s sculpt classes too, but there’s just something about dancing around my bedroom that makes me feel happy after a long day at my computer.

      I like barre classes in theory—but I so often get bored when I’m not doing intense cardio. Barre cardio is a great way to combine important muscle conditioning with the fast-paced fun of cardio (any other cardio lovers out there!?). Also, 45 minutes is my ideal workout time–it’s the perfect length to get me to forget my day and get in the zone!

      My primary workout is running, but in order to really succeed on runs, you have to incorporate strength training into your routine. Like many runners, I used to dread the days I did strength, but since I found this class I actually look forward to it. It’s tough and always makes me sore the next day, but Dorian makes the entirety of the class super fun and enjoyable.

      I am arguably the least flexible person I have ever met in my entire life, and coupled with running, I have horribly tight hamstrings and my body suffers for it constantly. One of my resolutions this year was to take more time to stretch after my workouts, but I love doing this at night before I get ready for bed. It’s made a world of difference in how my body feels the next morning, and I’ve seen a huge difference in my flexibility since.

      A couple of months ago on a rainy Sunday, I was feeling some cabin fever and just needed a way to move my body. I stumbled upon this class and it truly was some of the most fun I’ve had working out—ever. Dancing is not my strong suit by a long shot, so I laughed my way through it and got in a killer workout in the meantime. 10/10 mood booster.

      In my aforementioned efforts to take better care of my body post-workout, I bought a foam roller earlier in the year, but found myself just rolling my back out and not knowing what else to do. I nearly fainted when I discovered Obé has a whole section full of foam rolling tutorials, and of all of the ones I’ve tried, this class completely changes how my legs feel in under 10 minutes. I make it a priority to do this a couple of times a week and it’s completely changed the game for me. 

      I’ve never been one to meditate, but after a few weeks of struggling to fall asleep this year, I started dabbling in Obé’s meditation section to see if the classes would help me wind down and dose off faster. This class is short enough for me to handle at only 12 minutes, but helps me to completely reset myself, forget about my day, and get ready for a good night’s sleep.

      Use code TEG50 for a 7-day free trial + 50% off your first month of Obé!

      This post is sponsored by obé, but all of the opinions within are those of The Everygirl editorial board. More

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      20 Warm-Weather Hobbies You Can Start Today

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      I don’t want to jinx it and scare away warm Chicago temps but summer is almost upon us which means that it’s the perfect time to finally adopt that summer hobby you’ve always wanted to try. 
      If there’s one thing that I’ve learned about adulthood, it’s that finding a hobby is more difficult than meets the eye. It can take a bit of trial and a whole lot of error to find what exactly lights your fire, but once you do, life just gets so much better. Whether you’re in it to fill a void, get away from your tech screens, work your creative muscles, or experience new ventures, we’ve got you covered. These 20 summer hobbies are here to help you have your most fulfilling season yet:

      1. Take up photography
      Remember that one time when you bought that one DSLR camera and swore you’d use it, then refrained from bringing it anywhere because it’s just too chunky for casual use? Fair enough, but hear us out: Summer is the perfect time to pick photography back up and to learn how to use your fancy camera beyond “auto” mode. Whether you’re documenting your favorite summer sights or learning how to get the perfect golden hour pics, there is no better time to learn the groundwork of photography than when you can comfortably be in natural, outside light without freezing your ass off.
      DSLR or not, learning the basics of photography can make any pictures (yes, even the ones you take with your iPhone) exponentially better. Watching YouTube videos to learn about photography basics (aperture, exposure, shutter speed, and ISO),  tips/tricks, and mistakes to avoid can help you understand the camera you already have or inspire you to invest in one. Read This If You Want To Take Great Photographs by Henry Carroll has great reviews on Amazon and is another great place to start.

      2. Develop your green thumb
      Maybe you’re already a trusty plant mom or maybe you’re like me who can’t get within 10 feet of a plant without it passing away. Regardless of your previous skill level, gardening can be a nice, rewarding hobby to take up in the summertime. Starting a garden can be an intimidating task but thankfully, there are plenty of resources out there to help you get your green thumb on. Whether you prefer to read about how to plan, sow, plant, and maintain your garden or watch a YouTube series on how to get started, there are plenty of ways to learn and to get going and growing.

      3. Take a hike
      Grab your hiking boots, ladies, we’re trailblazing this summer. If you’ve been hiking before, you know that it’s one of the best ways to reconnect with yourself and the world around you. Hit up a local trail in your area or road trip to a place with great heights and terrain—the world is truly your playground! Get lost in thought, get those endorphins pumping, soak up some vitamin D, and let the good times roll. If you’re a beginner, invest in some good hiking gear, stay hydrated, bring a good SPF, and check out these hiking tips to ensure that you have a safe and fun experience.

      4. Make your own jewelry
      Arts and crafts have always been at the tip-top of popular summer hobbies but have you tried making your own jewelry yet? Capture your own design aesthetic in wearable pieces that you can make from the comfort of your own home. Make them for yourself, gift them to a friend, sell them on Etsy… the possibilities are endless. There are some awesome kits, books, and Youtube videos (essential techniques, supplies to purchase, and of course, hacks) that will make getting started a whole lot easier.

      5. Repurpose old fabrics
      Here at TEG, we’re all about spring cleaning, bingeing our closets when they’re busting at the seams, and donating or selling pieces that either don’t fit, aren’t our style, or remind us of darker days. But one thing we haven’t quite explored? Upcycling our fabrics into cool new pieces that you just can’t buy on any online shop or any storefront.
      Grab your scissors and your sewing kits (sewing machines, if you’re fancy) and prepare to transform your dusty old pieces into something fresh, trendy, and wearable. If you’re not into sewing (yet), start with these 11 no-sew upcycle clothing projects and then move on to some more advanced techniques when you’re ready to completely transform an item you’d otherwise get rid of. Whether you want to flip thrifted pieces, try out a new trend, or completely transform your wardrobe, upcycling your old clothes is a fun way to enter a creative flow, express yourself, and be a bit kinder to the environment. That’s what we like to call a win-win situation and we’re here for it.

      6. Explore new places in your town
      If there’s one thing that we took for granted pre-pandemic, it was appreciating the beauty, the nooks, and the crannies of our own hometowns. As small businesses, farmers’ markets, and attractions begin to reopen with masking and social distancing restrictions, it’s once again becoming safe to rediscover the beauty of your own city. Challenge yourself to visit one to two new places a week to safely broaden your horizons and to appreciate all that your city has to offer.

      7. Hit the tennis court
      Channel your inner Serena Williams because tennis is a phenomenal way to get outside, get your heart rate up, and get your sweat on. Do I personally know one thing about tennis other than the mandatory grunt that comes with serving? No. But do I enjoy the satisfying “plunk” that occasionally occurs when a tennis ball bounces perfectly off of the center of my racket? You bet. If you want to get official, you can hit up some YouTube tutorials like this one so that you can get a match going with a friend.

      8. Read in the sunshine
      Name a better feeling than curling up with a book while basking in the sunlight. We’ll wait. The slow moments of summer serve as the perfect opportunity to finally tackle that ever-growing “to-read list.” And whether you’re looking for books that keep you on the edge of your seat, give you a sense of wanderlust, give you all of the Bridgerton vibes, or inspire you to be better, we’ve got some page-turning recommendations for you. 

      9. Dabble in mixology
      If whipping up classic, daring, or snazzy cocktails has been a feat on your to-try list, we’re declaring that this summer is the one that you make it happen. Try taking a virtual mixology class from the comfort of your backyard, check out a cocktail recipe book (that doubles as a coffee table book, of course), invest in some cocktail accessories, and toast to trying new things.

      10. Practice journaling
      Journaling is a great way to get in touch with your inner-self, explore new ideas, and express what is weighing on your heart. Whether you view journaling as a way to record a stream of thoughts or as an outlet to discover your purpose (like with these awesome journaling prompts), getting started can be a therapeutic addition to your “me time” that you can take just about anywhere (early, sunny morning on the Chicago lakefront, anyone?).

      11. Hit a hole in one
      OK, maybe a hole in one is a little ambitious for those of us who may have never hit the links before but golfing is a summer hobby that you can stick with for (pretty much) ever. There are so many components to golf that you can spend time mastering (putting, chipping, driving, driving the golf cart while looking cute in golf attire, etc.). While investing in a set of clubs can be a bit expensive, a good set can last you forever and can be a great social activity to partake in once the world opens back up. 

      12. Switch up your form of transportation
      Yesterday, I saw this video of a gal effortlessly gliding on and off of a longboard, barefoot, and looking cool as hell. It seemed so liberating and the vibes were absolutely immaculate. I briefly thought to myself, “I want to do that!” before coming back to reality and remembering my super average athletic abilities and impressive lack of balance. Though I’ll likely never zippity-do-da on a longboard like the aforementioned graceful woman, there’s something about biking, rollerblading, and scootering that reminds me of summer nights in my hometown as a kid and leaves me nostalgic AF. And who knows, maybe you’ll spot me gliding on a longboard down Michigan Avenue one of these days.

      13. Update old furniture (or start from scratch):
      There’s a big learning curve when it comes to tackling anything handy—especially if you’re like me—but after watching stunning home improvement projects on TikTok for a few hours, I suddenly feel like I am Joanna Gaines herself and start looking at my old furniture thinking, “oh, I for sure can sand and stain that!” Entering the world of home improvement is no joke but the payoff is wildly great. Not only will you feel a sense of “holy shit, I did that” accomplishment, but it can also result in some really great pieces that save you a ton of money in the long run. 

      14. Brew some beer
      Nothing screams “it’s summer” quite like cracking a cold beer but, as with all things, food and drink tend to taste better when you put time into making it yourself. I’ll admit, until our Editor in Chief mentioned that her husband dabbled in beer making last summer, I hadn’t even considered the possibility of brewing my own. I am picturing myself in a garage, singing the wrong words to country music, brewing some beer, and enjoying the fruits of my labor and I declare—this could the most unexpected summer hobby yet.

      15. Foster an animal
      If you’ve fostered an animal before, you know that fostering is one of the most rewarding and mutually beneficial relationships in the game. Not only may it result in cuddles, kisses, and overall cuteness overload, but it’ll help prepare the animal for future adoption and free up room in the shelter, allowing the shelter to take new animals in. It’s a great way to experience puppy or kitty love without long-term commitment and is a great way to help out a furry friend in need (and your community). Reach out to shelters in your area to find fostering opportunities near you and thank me later! More

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      5 Things I’ve Learned About Working Out at Home That Make Me Never Want to Go Back to the Gym

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      While I’ve never really been a fan of working out at home, of all my relationships in life, my relationship with the gym has (mostly) been one that’s happy and thriving. We’ve had our ups and downs, but honestly, I’ve never had much to complain about.
      That is, until the pandemic hit.
      I was an athlete in high school, then got into a good groove with exercise in college and packed my schedule with group fitness classes that I looked forward to every day to blow off steam. After graduation, I became what the Dance Moms moms would have labeled as a “studio hopper.” I tried out memberships at just about every fitness class you can think of, from yoga to barre to Orange Theory. I always was consistent about supplementing the classes I took with running, but never realized how much I relied on the atmosphere of a class to push me until it was taken away from me, and I was left with a corner of my apartment, my yoga mat, and a brain scrambling to find a crumb of motivation.
      Over the past 15 months, I’ve tried everything I could think of to get into habits that gave me a consistent, fun workout routine, and with a little trial and a lot of error, I can honestly say I’m so happy with my routine that I don’t see myself going back to classes or the gym any time soon. Here’s what I learned, and why it’s changed my mind about working out at home:

      1. I came up with a schedule that works best for me
      Much to my dismay, I am very much a person who works out best in the morning, which is the opposite of what I want as I am very much not a morning person. But over the past year, I’ve found that waking up and moving before I start work completely changes my day, and for that, it’s worth getting out of bed a couple of hours earlier than I’d prefer.
      When you’re taking classes, you’re bound to a schedule that the studio you go to creates. There are usually one or two morning classes at the crack of dawn, and if they’re filled up, you’re pretty much out of luck. Quickly into the pandemic, I realized how nice it was to have my workouts completely on my own schedule. I didn’t need to be up as early as some studios’ schedules forced me to be and I figured out a time that works best for me. The best part? If I oversleep, I don’t get fined for not showing up to class and can work out on my lunch break instead.

      2. I took care of my body in new ways
      My primary workout is running, but for me, that’s always come with a lot of aches and pains. With nothing else to do this year, I vowed that I’d prioritize stretching and taking care of my body to get it in in a place where pain was no longer a factor. 
      Equilibria’s Relief Balm has been a long-time favorite of our editors, as it’s loaded with CBD that helps target achy joints, cramps, and soreness (our wellness editor swears by it to help her period cramps). After some particularly painful runs in the shin department, I put the creams from my knees down to my ankles, and worked it in by massaging my calves with my gua sha. The next day, I felt like I had teleported out of my body and into a new, fresh one of someone with the pain-free shins of a 10-year-old. It made such a world of difference that it’s now a part of my weekly routine, and two nights of my week are dedicated to my Relief Balm and gua sha duo. 
      If you’re new to the Relief Balm, you can use it anywhere you’re feeling discomfort, be it from soreness from a tough workout or aches from pushing yourself a little too hard. While I mainly use it on my shins, I also slather it on my knees after a particularly tough run, and then rub it onto any places that feel tired and in need of a little TLC.

      Equilibria
      Relief Balm
      use code theeverygirl for 20% off your first order!

      3. I got outside
      Sure, it isn’t always possible to get outside, especially considering that I live in finicky Chicago, but any time it’s even remotely possible, I do. When the alternative was my living room in the five feet between my couch and dining table, I bundled up and got outside to exercise in ways I never would have in ordinary times.
      If exercising makes me feel twice as good, exercising outside makes me feel double even that. The fresh air and joys of being outside for my workouts made me never want to enter the alternative of a sweat-filled, humid gym again for the rest of my days.

      4. I found extra guidance
      If there’s one thing that fitness classes offer, it’s a dose of motivation that you might not be able to find without a room filled with other people and an instructor telling you exactly what to do. 
      Last summer, I stumbled upon guided runs on Spotify, and when I say that my life has done a 180 since, I mean it. I’ve always been a music-blasting-the-entirety-of-my-workout girl, but being coached through my runs through my headphones left me feeling a calm and peace afterward that I didn’t even know I could, not to mention that it gave me accountability and motivation that’s hard to find when it’s just you trying to run. Rather than messing with my music the entirety of my runs, I found myself easing into them in a way that felt almost like meditation. Be it on Spotify or through fitness apps, guided runs are, in my opinion, the key to becoming a runner in adulthood and they give me all of the encouragement that classes used to.

      5. I found joys in the solidarity
      After I initially mourned the loss of my beloved boutique fitness classes, I learned that there were a lot of benefits of working out alone that I didn’t realize before. 
      When you’re in a class, trying a new move that you know is going to take a few tries to master can feel intimidating; at home, I found myself doing things that I would have thought twice about before, like yoga poses I knew I didn’t have down just yet and would have modified if I was in a studio. 
      As someone whose brain never takes a second to breathe, my solo workouts have turned into a time that’s just me and my body, where my thoughts take the back seat to what I’m doing physically. I’ve found such a comfort in being able to do workouts that are on my own, and it’s made me come to terms with—and even enjoy—not doing them around other people. 

      This post is sponsored by Equilibria, but all of the opinions within are those of The Everygirl editorial board. More

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      8 Proven Benefits of Exercise (That Have Nothing to Do With Weight Loss)

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      We often talk about exercise in regards to calorie-burn or “toning up”: gyms promise results using “before” and “after” pictures, the #fitspo hashtag on Instagram is full of women who generally all look the same, and fitness watches track how many calories are burned while we’re on a run or in a workout class. Frankly, I’m over it. The body receives so many more benefits from exercise than just looking a certain way. Reducing something as powerful as exercise to be worth nothing more than a tool to burn calories and fit into a pant size is doing us all a disservice. Forget about weight loss: these eight benefits of exercise are about to give you some serious workout motivation.

      1. To boost mood
      If you’ve ever left a workout class feeling like you can take on the world, or a bad day seems to totally turn around after going on a run, you already know this one. The mood boost you feel after exercise doesn’t just come from a motivating instructor or crazy-good playlist (although those things help): it’s biological. “Physical activity stimulates various brain chemicals that help you to feel happier, more relaxed, and less anxious,” explained Dr. Kristin Hughes MD, a board-certified emergency medicine physician and concierge health strategist. 
      “Exercise regulates mood because it helps the body move from ‘fight-or-flight’ mode to ‘rest-and-digest mode,’” agreed Martha Munroe M.Sc., a certified personal trainer. “Emotions are physiological, so movement can help get us from stressed to calm. Physical activity is correlated with better psychological wellbeing and positivity, as well as better body confidence.” In other words, moving the body can help boost mood in many ways. Exercise releases happy hormones like endorphins to trigger positive feelings and can also help you calm down when you’re feeling stressed or anxious. Besides just an overall mood boost, exercise can also improve the way you feel about yourself (totally unrelated to a number on a scale). 

      2. To prevent lower back injuries
      Lower back pain might not be the sexiest topic, but this area is important for so many different functions in the body. “Nerves from the low back control everything from bowel function to muscle coordination, as well as sensation and strength in the lower extremities,” said Dr. Jenifer Epstein DC, a chiropractor based in Pennsylvania. In other words, lower back injuries can mean more than just pain.
      Dr. Epstein explained that working on core strength is crucial to lower back pain or injury prevention because strengthening the area takes harmful pressure off of the back. While you may know to do ab exercises like crunches to work the ol’ six-pack, the good news is that the core is stimulated during many movements, even if they’re not “targeting” the area. For example, any movement that requires balance works the ab muscles. Also, think about engaging the core in every exercise or movement you do for extra strengthening.

      3. To improve focus and energy
      If you find yourself reaching for a third cup of coffee or feel an afternoon slump coming on, you’re going to want to listen to this: Saara Haapanen, BSc, MSc, a personal trainer based in Denver, created the “Move at Work Challenge” to get people to move more during their workday for just 5-7 minutes, and then studied the results. Out of a survey of hundreds of people, she found that 65 percent experienced increased energy and 100 percent experienced improved focus. Turns out a yoga flow might be better than a cup of coffee or a nap when it comes to improving focus and increasing energy. To maximize the benefits, take a break to go for a walk if you start to feel your energy dip during the workday, or fit in a workout before working on a project instead of after.

      4. To help you sleep
      While it may sound counterintuitive since exercise can increase energy, one of the many perks of exercising during the day is that you might sleep better at night. “Exercising for even just 20 minutes a day will improve your sleep cycles,” suggested Kenzie Mariano, a personal trainer and fitness expert. According to The Sleep Foundation, moderate to intense exercise (meaning anywhere between a brisk walk and sprinting) improves sleep quality in adults because it can help decrease the amount of time it takes for you to fall asleep. However, if you exercise too late at night, you might wake up the body and have difficulty sleeping. To find the time of the day that will best help your sleep, experiment with workouts during different times (like early morning, mid-afternoon, or right after work) and notice how your sleep quality changes. 

      5. To help (or prevent) chronic pain
      Many of us focus on calorie-counting or the number on the scale to measure health while simultaneously ignoring an ankle injury or chronic back pain. In reality, how you feel is way more important than how you look when measuring health (and everything else, while we’re at it). One of the biggest reasons to work out? It helps your body feel its best because it can help prevent chronic pain from coming.
      “Exercise is often a prescribed treatment for pain,” explained Beret Kirkeby, certified yoga therapist, licensed massage therapist, and owner of Body Mechanics Orthopedic Massage in NYC. “For many people who battle chronic pain, moving is the best management tool they have access to.” While exercise is beneficial for prevention, if you do have chronic pain, always work with a doctor to form a plan that won’t overly stress the body (which can make pain worse). Also, make sure you have good form (incorrect form can cause injuries instead of preventing them) by checking with a trainer, instructor, or doctor. 

      6. To boost creativity
      Constantly getting hit with a case of writer’s block or stuck in a rut on a work project? Grab your sneakers and get moving. “Because the hippocampus is also responsible for creative thinking, when we work out, we are more creative,” explained Cathy Spencer-Browning, the VP of Training and Programming at MOSSA. In other words, the same part of the mind connected with mood (see point #1) is also connected to creativity.
      Spencer-Browning also noted a study published in Frontiers in Human Neuroscience that showed regular exercisers performed much better on creative tests than their sedentary peers. “Exercising regularly may act as a cognitive enhancer, promoting creativity,” said Lorenzo Calzato, the study’s researcher. While you might feel a little jolt in inspiration after one workout (thanks to all those mood-boosting benefits!), try exercising more regularly for long-term improvement in overall creativity. 

      7. To increase longevity
      So we know that exercise is just plain good for us (and for even more than just the points already mentioned). But what does “good for us” mean, and how do we measure it? Many experts use the word “longevity” to not only refer to lifespan, but to describe how healthy we are as we age. I’d argue that the main goal of whatever we do for our health now is to keep us healthy in the years to come. One of the biggest things we can do now? You guessed it—exercise. “Being active might lower the risk of chronic diseases as we age and can generally increase our quality of life when we do get to an advanced age,” said Phung D. Tran, an ACSM Certified Exercise Physiologist. 
      Dr. Hughes agreed that exercise is important for overall longevity and a healthy life, explaining that while we build up muscle mass when we’re younger (and throughout our lives), it can slow bone loss as we age. Bottom line: exercise can help us live better—not just right now, but for our whole lives. Think of each workout like investing in your future self: consistently building strength and endurance as you get older will help you maintain mobility throughout your life. “Exercise is needed to maintain the functional integrity of the cardiovascular system, muscles, bones, and ligaments. Exercise is a powerful intervention that helps in healthy aging,” explained Dr. Rashmi Byakodi MD.

      8. To improve other areas of your life
      Exercise can impact more than just your physical body (what can’t it do!?). When you keep a consistent and fulfilling workout routine, you start to see the effects bleed into other areas of your life as well. “The discipline that comes with exercise (like sticking to a routine or committing to a workout) shows up in other areas of life too,” explained Patricia Johnson, a fitness expert, cyclist, trainer, and owner of Pedal Lovers. “If you can lift weights three times a week or go for a bike ride every day, other goals like drinking more water or eating healthier are often easier.”
      Exercise can work like a snowball effect: once you do one thing for your body, you start to crave other things as well, whether that’s a plant-focused meal instead of fast food or a self-care routine instead of working an extra hour. Working out can also affect your confidence levels and the way you see yourself. “People who work out consistently are communicating to themselves and the world how they want to be treated,” said Melanie Shmois, a cognitive behavioral therapist and CEO of Mind Your Strength Coaching. When you prioritize a workout, that means you prioritize your well-being. And when you care for, prioritize, and show up for your body? You begin to love it. BRB about to go do some squats now!

      Please consult a doctor before beginning any treatments or routines. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article. More

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      10 Things to Do Before + After to Maximize a Workout

      by

      Exercise: love it or hate it, we can all agree that if you’re going to spend the time to do it, you better get the most from it. We’re all busy, hustling, and exhausted, so when we designate time to work out (on the days we actually can), you best believe we’re going to want to get the most out of it. The 30-minute sculpt class or the time spent sweating it out on a run gets all the credit, but the steps you take before and after exercise matter just as much. The right pre- and post-workout rituals can help you recover, get stronger, and crush every workout. Ready to optimize your bicep curls and high-intensity intervals? Make these 10 steps an important part of your workout routine:

      1. Get enough sleep
      If you’ve ever had a sluggish workout (or general lack of energy) after a night of not-so-great sleep, you know why this one is key. When you get enough quality sleep (around 7-9 hours), you have better focus, energy levels, and stamina, meaning you can likely get better results from the same workout. Bonus: exercising can help you sleep better, so it’s a mutually beneficial relationship. Prioritize sleep the night before to make the most of your workout the next day. Also, if you have to choose between getting seven hours of sleep and waking up for a morning workout? Either go to bed earlier or fit in exercise later in the day. 
       
      2. Plan it out
      While it may be tempting to show up at the gym and figure out what to do on the spot or to Google a yoga flow whenever you have time during the day, making a plan in advance ensures you’re making the most of your designated workout time. “Having a specified and well-thought plan can make a huge difference in your workout routine,” suggested Bianca Grover, an exercise physiologist, personal trainer, and owner of Bianca Grover Fitness. “A planned workout can also help keep you accountable. You may be tired after your second set of squats, but that number will help you push yourself to complete your goals.” If you go to a gym, put together a routine ahead of time. If you’re more of a class girl, sign up for online workout classes in advance and write them in your calendar.

      3. Warm up
      It’s true for new relationships, and it’s true for exercise: when you go from 0-100 way too quickly, it can cause some damage. “Never skip your warmup, which helps reduce injury and improves recovery,” said Barbara Brosnan, NBC-HWC, NASM-CPT, CNC, and a personal trainer and owner of Project Fitness. “Your pre-workout warmup should consist of dynamic stretches (moving stretches rather than holding stretches) that target the muscles you will be focusing on during the workout.” The goal is to warm up the body to ensure your muscles have enough oxygen and increase flexibility to reduce injury. Fit in at least five minutes for a warmup. Try active stretching and low-heart rate cardio like walking on the treadmill. 

      4. Get in your liquids
      What can’t water do? The American College of Sports Medicine recommends drinking two to three cups of water a few hours before you plan to work out, which can maximize hydration levels during exercise. Without proper hydration, your body can’t perform at its best. Curious about other types of pre-workout fuel? Good news for our Starbucks addiction: “Caffeine is an ergogenic aid; which means it can aid in performance by increasing energy, focus, and endurance,” explained Monica Auslander Moreno, MS, RD, LD/N to Byrdie. No matter how you prefer to fuel your body before a workout, make sure it feels best for you. If coffee makes you feel jittery (or if you work out in the evenings), stick to water—and get lots of it. Bottom line: make sure you’re properly hydrated and fuel your body with whatever makes you feel your best.

      5. Listen to the right playlist
      Because what could be more motivating than the chorus of Run the World (Girls) or make you pick up the intensity quite like the first 45 seconds of Lose Yourself? Getting in the right mindset is just as important as getting in the right physical space, so while prepping your body for a spin class or yoga flow, don’t forget to prepare the mind, too. You shouldn’t feel dreadful, apprehensive, or irritated going into a workout. If you do, you haven’t found the workout that’s best for you. Try listening to your favorite pump-up playlist (I’m biased, but this one slaps) to boost energy and excitement, visualize how good you’ll feel moving your body, and pick a type of workout that will make you feel good for the rest of the day.

      1. Stretch
      Yes, stretching gets a point before and after a workout because it’s just that beneficial (and crucial). “Post-workout, focus on isolated stretches: stretch and hold for 20-30 seconds to target the muscle groups that you used during your workout,” Brosnan recommended. Stretching after your workout also has benefits of injury prevention and improved recovery, but the difference is that you should hold each stretch to go deeper. Make sure to target the muscles you worked on, as well as the areas we often forget about, like inner thighs or upper back. Oh, and if you dim the lights, play some relaxing music, and light a candle or two? You just might feel transported into a fancy yoga studio.

      2. Eat nourishing food
      There’s a reason spin class and brunch go together like PB&J: refueling post-workout is crucial for your health and achieving fitness goals (although I’m guessing bottomless mimosas don’t count toward that). After using up its available energy, the body needs to refuel (especially with carbs and protein) to get more energy and repair muscles. If your goal is more strength, endurance, or stamina (or just to be overall healthy), don’t ignore that stomach growl. Think about it: your body is like a car (a Rolls Royce, might I add), and food is gasoline. To keep going fast—and get even faster—you need to continually replenish the gas. A fruit smoothie with protein powder and chia seeds, eggs with avocado toast, or a grain bowl make for ideal post-workout meals since they combine protein, carbs, and fats.

      3. Try a foam roller
      Remember the importance of stretching? Similar benefits apply when getting a massage (as if we needed another reason) by releasing tension in the muscles and helping the body recover from workouts and strain. But since getting a massage is not always feasible (or good for our wallets), enter the foam roller. “Foam rolling seems to make muscles more receptive to stretching and moving. It’s the best thing I’ve found to make people feel better immediately,” explained Michael Bento, a personal trainer at Massachusetts General Hospital, to Harvard Medical School. If you’re new to foam rolling, try out these moves to help with muscle soreness and tension. 

      4. Take a rest day
      If you’ve had a particularly tough workout, taking a rest day might actually help you maximize the work you did the day before. “Your muscles need time to recover after an intense workout,” explained Ashlee Van Buskirk, a registered nurse, personal trainer, and founder of Whole Intent. “However, if you’re itching to get active and you want to maximize the impact of yesterday’s workout, consider some light exercise. Walking, swimming, or doing yoga are great ways to stay active while letting muscles recover.” The key to health is tuning in to your body to find out what it needs. If you’re feeling too sore or exhausted, take a rest day. Listening to your body will help you get stronger.

      5. Indulge in some self-care
      “Recovery is the missing piece of self-care, and designing a post-workout recovery ritual is key to repairing, rebuilding, and strengthening our bodies from the inside out,” said Dr. Sharif Tabbah, a physical therapist and certified strength and conditioning specialist based in Miami. In other words, how much you care for yourself after a workout is just as important as how much you push yourself during a workout. Whether that means taking a warm bath to soothe sore muscles or a work break to destress, self-care deserves to be a part of your fitness routine. Going back to the car analogy: if food is gasoline, self-care is the “check engine” light. You have to care for the engine if you’re going to want the car to go faster. Self-care replenishes and nourishes the body so that you’ll be more motivated, ready, and energized for the next workout. 

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      What habits have improved your workouts? More