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

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    The term “power walking” might make you think of days past, but I’ll say it: It’s so back. Walking in general is beyond popular right now because this low-impact exercise has a bunch of benefits – both mental and physical. And while walking is great for you in general, some walking speeds and styles are more beneficial for your health than others. One way to power up your next walk? You guessed it: Turn your walk into a power walk. Here’s how.Meet the experts: Alexander Rothstein, CSCS, ACSM-EP, is an exercise physiologist and instructor for the Exercise Science program at New York Institute of Technology. Laura A. Richardson, PhD, a professor of Applied Exercise Science and Movement Science at the University of Michigan School of Kinesiology.What constitutes a power walk?A power walk is more than a leisurely stroll, experts say. “You’re putting in effort beyond what would normally be a comfortable walking pace,” says Alexander Rothstein.In fact, while the actual kilometres per hour will be different for everyone, a power walk should be done at your maximum walking pace. Basically, in addition to a few other form techniques (more on that in a sec), the key to power walking is simply walking as fast as you can.If you’re a beginner, good news: You’ll see benefits with as few as 10 minutes of power walking.How do you know if you’re in a power-walking zone? If you think about your effort on a scale from one to 10 (also known as the rate of perceived exertion, or RPE, scale), you should be at a seven, says Laura A. Richardson. While the workout should be challenging, you *won’t* be at an eight or higher on the RPE scale just because that’s not sustainable for long-term exercise – and you want to sustain your power walk for at least 30 minutes to get all the cardiovascular benefits. Physically, you’ll feel your heart rate increase and start to breathe heavier – and you might notice your calves feel more engaged.Proper Power Walking Form, ExplainedBeyond walking at a brisk pace, a key part of power walking is bending and swinging your arms to propel yourself forward and keeping your core engaged. “It should really be a full-body exercise,” Richardson says. (If you feel like your movement is a little dramatic or exaggerated, you’re probably doing a power walk right.)Since you’ll be walking pretty fast, it’s important to keep an eye on your posture. You shouldn’t be leaning forward, says Rothstein. Instead, keep your head over your chest and shoulders, careful not to round at your spine or hinge at your hips. In terms of your stride, you’re going to want to take more, rather than longer steps.Where you walk also matters, both experts agree. Incorporating hills and inclined terrain is ideal and will make sure you’re really able to keep your power walk challenging, they say. And, if you’re not quite able to go as fast as you want to yet, try incorporating intervals to your walk to build up to a sustained faster pace.Power walking form tips:Bend and swing arms for momentum

    Engage core

    Maintain a tall posture

    Take smaller steps versus long stridesREAD MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s WhyA 20-Minute Power Walking Workout To TryAny aerobic exercise, power walking included, should start with a warm-up to slowly transition your heart into exercise mode, says Richardson. With power walking, that just means walking at a slower pace at first. When venturing on your own power walk, anywhere from three to five minutes at a slower pace will suffice.If you’re someone who is already active, try sustaining your power walk for 30 to 40 minutes to make sure you’re getting full cardiorespiratory benefits, and if you’re a beginner, good news: You’ll see benefits with as few as 10 minutes, says Richardson.Each week you can increase your walks by 10 minutes, with the goal of hitting the CDC-recommended 150 minutes of moderate to intense exercise per week.BUY NOW: The Big Book Of Walking Workouts eBookSample Power Walk Routine For BeginnersWarm-up (five minutes): Before you start power walking, it’s important to do a warm-up, says Richardson. All that entails is walking at your natural, slower pace before kicking it up a gear.Power walk (10 minutes): Now that your body is moving and blood is flowing, increase your pace to your maximum walking pace, making sure you engage arms and core and ideally varying your incline.Cooldown (five minutes): Return to your natural walking pace.READ MORE: How Often To Replace Walking Shoes, According To DoctorsWhy Power Walking Is So Good For YouPower walking gives you all of the benefits of walking like boosting your mood, conditioning your heart and strengthening your muscles, but turned up a notch. This is because power walking increases the intensity of a walk and therefore demands more of your heart and body, says Rothstein.A more intense walk taxes your cardiorespiratory system more, turns over more oxygen and burns more calories. It also should help improve blood pressure and blood glucose levels, says Richardson. All in all, a power walk is a more efficient way to get the benefits of walking.This article by Olivia Luppino was originally published on Women’s Health US. More

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      in diet and nutrition

      Get To Know Condiment Claire, TikTok’s Fave Flavour Guru

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      If you’ve spent any time at all on #FoodTok, Claire Dinhut (AKA Condiment Claire) will need no introduction. She’s a vibrant foodie sharing insights on condiments with her followers. From flavour history and unusual food pairings to easy recipes, there’s not a condiment left unopened or unexplored.Claire, who grew up between Los Angeles and the French countryside, has amassed a cult following. And a huge chunk of those followers are South Africans. You just have to open the comments of her videos and you’ll see the South African flag dotted throughout. In fact, we’re actually one of the first countries to get her new book. Allow us to introduce The Condiment Book: A Brilliantly Flavourful Guide to Food’s Unsung Heroes.But before diving into a world of sauces, spices, dips and dressings, let’s dive into the world of Condiment Claire. We asked her all your burning questions so we could get to know the queen of condiments a little better.READ MORE: 3 Easy, Healthy Sorbet Recipes Perfect For Sunny DaysHow did you become “Condiment Claire”?I was raised in a multicultural household and grew up between the United States and France. I’m very fortunate to have been able to travel around the world and taste food from different cultures starting a young age so most of my memories revolve around flavour.I then went onto study history at Harvard and work in food and travel docuseries after university. When the pandemic hit, I was left with no job and began filming content on TikTok which transformed itself into my career today!Although I would have never considered myself a “social media” person prior, I really owe the internet my career at this present moment because it has opened so many doors for me, including this book.  Why did you decide to create The Condiment Book?Condiments are flavour! Taste is salty, sweet, bitter, acid and umami but flavour is colour, texture, smell, but more importantly nostalgia and memory. By diving into the origins of a certain condiment and understanding where it comes from and why it was created, you uncover so much about a certain place or person. Why do you think South Africans have connected with you so well?I visited South Africa for the first time ever in January and completely fell in love with the country and its people. I think South Africans have such an appreciation for nature and their local environment which is something I feel extremely passionate about. I’ve also always surrounded myself with friends from different cultures so I really appreciate how diverse the country is and how everyone gets to share their heritage through cuisine or language. READ MORE: The Lazy Makoti’s Flavourful Coconut Fish Recipe Is What’s Been Missing From Your Dinner RotationWhat does a day in your life look like?It varies when I’m traveling, but if I’m at home in London I’ll usually wake up around 6 or 7 and get through the emails I missed overnight coming from the US with a salty vanilla matcha in hand. I then head over to pilates as it’s my favourite way to start the day on the right foot. After that, I’ll usually shoot some content, edit videos, and write my newsletter on Substack that I send out weekly. The historical deep dives, city guides and recipes I share on there require a lot of research so it takes up a lot of my day!I’m also a very antsy person so I’ll most likely take a break to split up my day and go on a walk, grocery shop, say hi to my neighbours etc. The afternoons are usually filled with in person meetings or zooms. For dinner, while I haven’t had the time to recently, my ideal evening involves having friends over for dinner or catching a film at the cinema and grabbing dinner with friends. What does health and wellness mean to you?Health and wellness has always been extremely important to me both physically and mentally. I was raised in LA which is a very health conscious city so green juice and big salads are actively my comfort meal. I also fenced for the United States so keeping my body moving has always been of the utmost importance because it’s the only way my brain can stay focused.How do you stay healthy when travelling?When I’m traveling, I love walking for hours being able to explore different neighbourhoods, markets, beaches and so forth and eating locally and seasonally. READ MORE: Grilled Romaine Lettuce, Sumac-Tahini Yoghurt and Pomegranates SaladWhat’s your favourite fact to share at a dinner party?I love the history of mayonnaise – it’s easy to recount and such a crowd pleaser! Long story short, the French won a battle at the Port of Mahon in Spain but had no dairy products to use in their celebratory dinner. The chef created a creamy concoction from egg and oil instead and called it mahonnaise due to their location and the name stuck to this day!What’s your favourite restaurant in South Africa?This is TOO difficult of a question! I haven’t had a chance to truly dig into the restaurant scene because I’ve been captivated by trying local ingredients and tradition – I’m more likely to ask about what someone eats at home rather than sit down for a 3 course meal.I tried Mopane Worms in January which was a highlight! [And] I will say, I loved visiting the ice cream shop Tapi Tapi in Cape Town because I got to taste extremely local flavours I had never heard of or tasted before. I also just love Oranjezicht Market because I get to experience all of the seasonal produce as well as meet local producers and learn about their specialties.What’s your favourite South African flavour or food?I LOVE CHUTNEY! While I can buy Mrs Balls Chutney here in London, I recently was gifted the Quality Pickles Coriander Chutney and my goodness, I know what I’m stocking up on next time I am in South Africa… What’s one condiment you couldn’t live without?100% Dijon mustard. READ MORE: 5 DIY Flavoured Waters For Every SituationIs there one condiment you think everyone should learn to make themselves?I think butter is a good one because it shows people that using only one ingredient, cream, you can create an entirely distinct condiment. It’s completely versatile and adaptable to your tastebuds as well which I think is important and allows for playfulness. Kiss, marry, kill: Ketchup, mayonnaise, mustard?Marry mustard forever. AH THIS IS SO HARD! Today I’m going to say kill mayo and kiss ketchup?? I’ve been making a Bloody Mary Ketchup I’m obsessed with so I can’t imagine my life without it right now. What’s your favourite weird flavour pairing?I love a drizzle of soy sauce on vanilla ice cream. I also love dipping drywoers with Mrs Balls Chutney combined with dijon mustard…At WH, we speak about “Breakthrough moments” aka an aha! moment that changed the course of your life for the better. What is your “Breakthrough” moment?I used to be ashamed of where my family in France lived in the countryside. The moment I actually shared what that side of my life looked like – overalls, soil under my fingernails, planting – and got a great response online, it made me realise that I should always embrace who I am and be unapologetically myself. What’s next for you?OOF that’s a tough one! The Condiment Book comes out in Australia, New Zealand, The United States and Canada early next year. So I’ll be going on book tour there and taking you along with me on my travels. I’m going to start filming more long form content over on YouTube as well as continuing to write my newsletter because it makes me so happy to share something in depth weekly. 

      Let Claire guide you through the condiment world of flavour. Starting with classics, right through to hot sauces, ferments and pickles, dressings and oils, fruit in jars and dips.With illustrations and charts, The Condiment Book covers failsafe recipes for much-loved condiments, hundreds of variations and flavour pairings, condiments from across the globe and fascinating historical facts.

      It’s the definitive guide to a class of food that isn’t strictly necessary, but indispensable to most of us.

      Follow Claire on TikTok, Instagram and YouTube or subscribe to her newsletter here.Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      in health and weelbeing

      Vaginal Probiotics Are Having A Moment – But How Do They Work?

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      Since your algorithm knows you’re a woman, you’ve likely seen vaginal probiotics on your feeds: gummies, powders and pills that tout an end to thrush and infection. While we know vaginas are self-cleansing machines, this is one trend that could help, per experts.

      First, some background…

      “A healthy vagina has “good” bacteria in it,” says gynaecologist and obstetrician Dr Daniela Krick. “This is called the vaginal flora or microbiome and is made up of many different types of bacteria, the predominant being lactobacilli.” They work to fend against microbes from outside that cause infection and microbes that reside in the vagina but multiply abnormally quickly, causing thrush or vaginosis, Dr Krick explains.

      That being said, a probiotic can help – if you have a vaginal flora imbalance. It’s made of naturally-occurring lactobacilli, the healthy bacteria in your bod. This can help restore vaginal pH and improve the body’s natural defence against infection. “Nowadays, there is increasing evidence that probiotics are effective in assisting the treatment of bacterial vaginosis,” says Dr Krick.

      Do you need vaginal probiotics?

      Maybe, say the experts, if you’re prone to bacterial vaginosis or thrush. “The thinking is that introducing more of the helpful lactobacilli might protect against that overgrowth of harmful organisms. Consequently, this can reduce recurrent infections,” says Dr Krick. “There is some evidence that women suffering from GSM (genitourinary symptoms of menopause) may benefit from vaginal probiotics in combination with traditional local oestrogen therapy.”

      Added to that, scant studies suggest that vaginal probiotics could clear out HPV infections. HPV is associated with an increased risk of developing cervical cancer.

      Ingredients to look out for

      Studies that show the positive effects of using vaginal probiotics have specific strains that are successful. So, look out for Lactobacillus rhamnosus GR-1 and Lactobacillus reuteri RC-14, says Dr Krick. Also, there are various applications, and they all work to similar effect.

      Even so, chat with your doctor if you’re thinking of using a vaginal probiotic. “It is important to remember that all probiotics are live microorganisms which can have side effects such as allergic reactions and gastrointestinal upset,” says Dr Krick.

      Also, look for probiotic-based products that have these strains. Other products might not have the necessary ingredients that alleviate symptoms of thrush and bacterial vaginosis.

      Make sure you’re safe

      It’s important to not engage in other practices that could create an environment for infection. That includes:

      Long, soapy baths (it’s water full of bacteria)

      Douching

      Using soaps to wash your lady parts. Only use water or a low-pH soap.

      And, practise safe sex

      Try these vaginal probiotics

      These probiotics contain the ingredients that have been studied and shown to produce results.

      Reuterina Femme

      These contain the right ingredients you need to flush out irritation and infection, in a capsule.

      Femina Cranberry Probiotic Capsules

      Lactose-free and vegan-friendly, this capsule delivers cranberry extract and probiotics.

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

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      in diet and nutrition

      How Strong Are You, Really?

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      Fact: your skeleton renews itself every seven to ten years, modelling and remodelling to increase bone mass, remove damaged bone and reshape itself. By upping your body’s supply of calcium, phosphorous and magnesium, you can create a top-notch structure that’ll support you through pregnancy, Ironmans and heavy grocery bag runs.
      Avoid Injury
      If you’re not taking in the right nutrients, you might find yourself struggling with decreasing bone density – a one-way street to osteoporosis and Injury Town. A little self-care now will go a long way towards helping stay strong, right down to the bone. 
       Meet The Heroes

      Ca: Calcium strengthens bones and teeth and gives them structure.
      Vitamin K2: regulates bone remodelling, assists with calcium absorption and prevents the accumulation of calcium in blood vessels.
      Vitamin D3: inhibits bone resorption, increases the effect of vitamin K and helps with the absorption and urinary loss of calcium.
      Get Them In
      While you can get K Vitamins in cheese, egg yolk and dark, leafy greens, our efficient bodies use them quite quickly and we run low when not taking them in regularly. Our calcium supply is often lacking, too. Menacal’s got all these in one simple supplement that maintains your body’s optimal levels, so you’re good to go in CrossFit class and beyond. 
      To invest in stronger bones, click HERE
      *In Partnership With MenaCal7 More