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    Is A Standing Abs Workout More Effective Than Lying Down? Experts Discuss

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    Doing a standing abs workout might sound as vintage as working out in a unitard, but surprise, surprise: they’re both super popular right now! “They mimic real-life movements more than floor crunches do,” says Daniella Corder, a certified personal trainer, menstrual cycle educator and cyclical nutrition advisor. Plus, for beginners and anyone with mobility issues, standing abs workouts are suitable and effective, says Angelique Samuels, a personal trainer. Ahead, the benefits of standing abs moves, notes on technique and who shouldn’t attempt them – for now.Why A Standing Abs Workout Is Actually GreatThey’re low-impact and full-bodyMost core workouts require you to lie down and brace your neck and lower back. Others take some train on the wrists, like planks and mountain climbers. Standing core work eliminates those groups, reducing strain on those areas. It also engages larger muscles, like your legs, glutes and upper body, says Corder. “It’s sneaky total-body work while still targeting your core,” she says.Standing core work is gentler and great cardioWhen you’re already standing doing aerobics, core work can happen much faster, making it a non-stop metabolism-boosting workout, says Corder. It’s also easier on the diaphragm and pelvic floor, explains Corder. “This is especially important for women postpartum, or anyone managing intra-abdominal pressure (also makes them better for some people with hypothyroidism or post-surgery recovery),” she adds.They’re great for (almost) anyoneIf you have lower back, neck or wrist issues, are a beginner or have decreased mobility, this is a good modality for you. It’s also great for:Postpartum women or those with a weak pelvic floor (“Standing movements reduce intra-abdominal pressure, which is safer if you’re healing from childbirth or managing prolapse/diastasis recti”, says Corder)Anyone with thyroid or hormonal conditions (“Since they’re low impact and adaptable, they’re ideal for folks managing energy fluctuations, like those with hypothyroidism or adrenal fatigue,” says Corder)READ MORE: Why Am I Gaining Weight During Perimenopause?How To Do Standing Abs CorrectlyIf you just crunch your way through the workout without connecting to your muscles, kiss those gains goodbye. Proper technique means you should stand with feet hip-width apart, soft knees, open chest and crown of the head lifted, says Corder. And, just as you would on the mat, slow and steady wins the race. “Move with control. Avoid arching your back or rushing through reps,” advises Samuels. More technique pointers, from Corder:Brace Your Core Like a Shield:Think about pulling your belly button toward your spine.

    Engage like someone’s about to lightly punch your stomach (that “brace for impact” feeling).

    Avoid arching your back or leaning forward.Control > Momentum:Whether you’re doing knee drives, oblique crunches, or woodchoppers, move slow enough to feel the contraction, not just swing through it.Exhale on the effort (usually the twist, crunch, or knee lift).

    Inhale to reset or lower.The Mind-Muscle Connection is Key:Focus on the muscle you’re targeting (like obliques during a side crunch).

    Think about squeezing your abs – not just moving your limbs.Symmetry CheckBalance on both sides – if you do a right twist, match it on the left.

    Engage glutes slightly for stability during twists or lifts.READ MORE: The Gross Truth About Your Smartwatch (And How To Fix It)Signs Standing Abs Might Not Be Right for You (Right Now)If you experience lower back pain during or after workouts (even with modifications), give it a skip, says Corder. “You might need a stronger core foundation first, which means adding dead bugs, bird dogs and pelvic tilts, or you might need more glute and posterior chain support,” she says.  Similarly, if there is neck or shoulder tension, it could be a sign that your body is compensating for poor form or fatiguing core muscles, explains Corder. If your breathing is difficult while bracing your core, that’s a sign, per Corder, that your technique isn’t where it should be. “Core activation should support, not suffocate,” Corder adds. Further, if you’re wobbling all over the place, “your stabiliser muscles may need more work first before adding dynamic standing movements”; painful hip flexors, back or legs – but zero core engagement – also means you should nail the basics first.If it sounds like you, no need to despair (or throw in the towel for core workouts forever). Corder advises these standing-friendly alternatives:Wall-based core drills

    Isometric holds (like standing anti-rotation press or suitcase carries)

    Stability work on one leg

    Ground-based foundational core work to build controlREAD MORE: The 411 On Wall Pilates Workouts From Experts. Plus, A Go-To Wall Pilates RoutineStanding Abs Workout RoutineTry this routine from trainer Angelique Samuels. It requires no equipment but if you want to add intensity, you can add weights or up the tempo and rep range.
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    Standing oblique crunch

    Stand tall, feet hip-width apart, hands behind your head.

    Engage your core.

    Lift your right knee toward your right elbow as you crunch sideways.

    Lower and repeat on the left side

    Alternate sides with control.

    Complete the first set alternating left and right legs. Complete the second set, lifting just the left leg repeatedly, and the right leg on the next round.

    Standing woodchopper

    Hold a weight with both hands near your right shoulder.

    Stand with feet shoulder-width apart, knees slightly bent.

    Swing the weight diagonally down across your body toward your left hip.

    Let your torso and hips rotate naturally.

    Return to start and repeat, then switch sides.

    Knee-to-elbow march

    Stand upright, arms bent at your sides.

    Bring your right knee up and twist to touch it with your left elbow.

    Return to start and repeat on the other side.

    Continue marching with alternating sides.

    Complete the first set alternating left and right legs. Complete the second set, lifting just the left leg repeatedly, and the right leg on the next round.

    Knee taps with hands

    Stand with feet hip-width apart, arms at your sides.

    Lift your right knee and tap it with both hands.

    Lower it and repeat with the left knee.

    Keep your back straight and core engaged.

    Continue alternating taps at a steady pace.

    Complete the first set alternating left and right legs. Complete the second set, lifting just the left leg repeatedly, and the right leg on the next round. More

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      4 Moves That’ll Help You Build Seriously Strong Legs

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      Strong, toned legs have been topping our Pinterest boards for years, but there’s more to them than just looking good in a miniskirt. Building strength in your lower body supports everything from running and jumping to mobility, athletic performance and lifting power. It’s all about creating a solid foundation by training all the major lower-body muscles so you can move better, feel stronger and avoid common injuries.Personal trainer and fitness coach Carly Swartz shares her go-to tips for staying motivated on leg day, plus four must-do exercises to help you build serious lower-body strength.READ MORE: “I’m A Personal Trainer And This Is Exactly How You Should Train Your Legs”How Do I *Actually* Stick to Leg Day?“Set short-term and long-term goals that keep you accountable,” says Carly. “And build a routine you can stick to – whether that’s training solo, trying a new class or working with a personal trainer for extra support.”She also swears by switching things up when motivation dips. “If your current routine isn’t challenging you, mix it up. That could mean trying new exercises or changing the intensity.” And one underrated tool? “A good playlist! Music makes a big difference to keep you going throughout your session.”“You have to do the work regardless of how you are feeling; health is a lifetime commitment!”The ExercisesTry these must-do exercises for quads from the gods. Do three or four sets of eight to 10 repetitions. Remember to increase your weights and repetitions weekly.SquatsVariations:Beginner: Bodyweight squats

      Advanced: Squats with a barbell or dumbbells

      Form Guidelines:

      Stance: Position your feet shoulder-width apart, with toes slightly turned out.

      Core Engagement: Engage your core muscles to maintain stability throughout the movement.

      Movement: Bend your knees and hips to lower your body, ensuring your knees track over your toes without extending past them.

      Back Alignment: Keep your spine neutral, avoiding arching or rounding your back.

      Head Position: Keep your head centred and gaze forward to maintain balance.DeadliftsVariations:Beginner: Use light weights

      Advanced: Using a barbell or heavier dumbbells

      Form Guidelines:

      Stance: Position your feet shoulder-width apart, with toes pointing straight ahead. If using a barbell ensure that the barbell is over the midfoot, a few inches from the shins.

      Core Engagement: Engage your core muscles to maintain stability throughout the movement.

      Movement: Hinge at the hips and bend your knees to lower your torso, keeping the dumbbells/barbell close to your body as it passes by your thighs and shins. The degree of knee bend will affect muscle engagement: more bend emphasises the glutes, while less bend targets the hamstrings.

      Back Alignment: Maintain a neutral spine, avoiding any arching or rounding of the back.

      Head Position: Keep your head centred and aligned with your spine to ensure proper posture.READ MORE: This 15-Minute Full-Body Workout Is Perfect For BeginnersHip ThrustsVariations:Beginner: Lie on your back on a mat without any weight, or use a light weight.

      Advanced: Use a barbell or dumbbells on a bench or step (the lower the step, the easier it is).

      Form Guidelines:

      Stance: Position your feet shoulder-width apart, with toes pointing slightly outward. Place the dumbbell/barbell in the crease of your hips.

      Core Engagement: Engage your core muscles to maintain stability throughout the movement.

      Movement: If you’re on a bench or step, position your upper back on the bench or step. Push through your heels to lift your glutes off the floor. If you’re holding a barbell, grip it underneath. Squeeze your glutes at the top of the movement.

      Back Alignment: Maintain a neutral spine, avoiding any arching when lifting the glutes off the floor.

      Head Position: Keep your head tucked in to avoid pushing it back and compromising the neck.Bulgarian Split SquatsVariations:Beginner: Bodyweight Bulgarian split squats

      Advanced: Using dumbbells

      Form Guidelines:

      Stance: One foot should be placed on the step or bench. The other foot grounded on the floor.

      Core Engagement: Engage your core muscles to maintain stability throughout the movement.

      Movement: Make sure when going down that your knee does not go completely over the toes.

      Back Alignment: Maintain a neutral spine, avoiding any arching or rounding of the spine

      Head Position: Keep your head centred and gaze forward to maintain balance.READ MORE: This 20-Minute Bodyweight Lower-Body Workout Will Leave Your Legs And Glutes ShakingCommon Leg Training Mistakes“Trying to lift too heavy without focusing on form is the biggest mistake I see,” says Carly. “If your form isn’t right, not only are you targeting the wrong muscles, but you’re also increasing your risk of injury. Focus on mastering technique before chasing big numbers.”The One Move People Avoid (But Shouldn’t)“Bulgarian split squats! They’re tough – and that’s exactly why they work. This move targets your glutes, hamstrings and quads, and you’ll definitely feel it the next day. It doesn’t get easier, but it gets more effective.”How to Improve Form And Prevent Injury“The best thing I ever did for my form was learning to properly engage my core,” Carly shares. “Pilates helped me with that. Whether it’s a class or a YouTube video, it’s worth trying. Once you understand how to activate your core, everything else – balance, posture, movement – falls into place.” More

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

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      Let’s face it: Running on the treadmill just isn’t the same as running at your favourite park. And, as the chilly winter months drag on, you might be on the fence about moving your workout inside or braving the elements. Experts say you don’t have to – not necessarily.Exercise is a stressor on the body, so getting active in the cold is “a double whammy” to your system because you’re adding the challenge of keeping yourself warm, says Alexander Rothstein. This isn’t a bad or a good thing; it just means that your workout is asking more of your body, and it might feel like it too.Embracing the cold is all the rage for a reason. (Think: cryotherapy like cold plunges, ice baths and using an ice pack when you need one.) Cold causes your blood to move rapidly to the important parts of your body, like your heart and core, reducing swelling and inflammation quickly, says Asad Siddiqi. Beyond that, some cold-lovers say that exposure to icy temps boosts their mental health (and one 2023 study in Biology would agree; it found that participants subjected to cold-water immersion felt more active, alert and inspired).Experts say a cold workout is a far cry from cryotherapy. But getting outside for a winter workout can make you stronger.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. Asad Siddiqi, MD, is a sports medicine physician and chief of the Department of Rehabilitation Medicine at NewYork-Presbyterian Brooklyn Methodist Hospital.Here’s what you need to know about working out safely in the cold, and why you might want to, according to experts.Working Out In The Cold Has Its BenefitsYou might feel super unmotivated to get outside in frigid temps, but there’s always a silver lining. Since working out gets your blood pumping and your internal temperature raised, a cooler environment (within reason) might make your sweat sesh feel better and sustainable for a longer period of time. For example, temperatures closer to 7 to 12 degrees is ideal for running a race, even though 21 to 26 degrees is more comfortable for, say, a picnic or beach day, says Rothstein.One more, albeit niche, benefit is that working out in cold water burns more calories compared to warmer water, adds Rothstein. This definitely doesn’t mean that you should get out into open-water when it’s frigid, but an unheated pool might help amp up the burn of a workout. Cold air doesn’t quite have the same effect, though.You might have a tough time tolerating the cold at first, the more time you spend out there, the easier it gets. In fact, if you devote just 11 minutes per week to deliberate cold exposure, your body will start to make adaptations that’ll keep you more comfortable next time, says Dr. Siddiqi.READ MORE: “I Tried The Garmin Index S2 Smart Scale And It Changed The Way I Measure My Health”But It Also Requires The Right PrecautionsWorking out in the cold comes with some risks, too. There are the big ones like hypothermia and frostbite – which aren’t common, especially if you are wearing the right gear – and smaller concerns like your reflexes not being as quick, says Dr. Siddiqi.Wear The Right GearThe best way to address most cold-related concerns is to dress appropriately, he says. You’re going to want to limit the amount of skin exposed, wear thermal garments, and have the appropriate footwear for the terrain.Cold sometimes brings ice, snow, or other uneven or slippery surfaces, and having the right shoes can go a long way to keep you safe. Also make sure that you’re wearing activity-specific clothing, adds Rothstein. For cyclers, this might mean wearing wind gear and for skiers, it might mean water-resistant top layers.READ MORE: Top 5 Must-Haves For A Hike, Or Any Outdoorsy Activity ReallyPro tip: When dressing for a cold-weather workout, opt for many light layers that you can shed as you inevitably warm up, says Rothstein. If you feel like you’re overheating, take off a layer, but don’t set out underdressed and assume you’ll warm up.Health Concerns Some people – regardless of attire – should be extra careful in the cold, or skip working out in it entirely. Those with cardiac conditions like arrhythmias, a history of heart attacks, hyperventilation, or irregular heartbeats should be mindful about shocks of cold like cold plunges, says Dr. Siddiqi, as should those with neurologic or vascular conditions. Plus, those with asthma might see their conditions exacerbated in chilly temperatures.Start SlowAlso, keep in mind that if you plan to exercise in the cold, you might not be able to go as hard out of the gate. Dr. Siddiqi recommends following a gradual exposure to the elements and starting with 50 percent of what you’d normally do. Another important reminder: Make sure you do a warm up. Do something light and dynamic to break a sweat and get your blood pumping before you head out the door, he says.Stay SafeWhen out in the cold, make sure you’re checking in with yourself and aware of how your body is feeling, says Dr. Siddiqi. It’s okay to be out in temps that feel a little uncomfortable, but not ones that feel unsafe. Remember to tell a friend you’re going out, and don’t stay outside for too long – which is whenever you start to get that urge to get inside.Best Cold-Weather Outdoor WorkoutsThe best kind of workouts to do in the cold are ones that keep you moving and producing heat, says Rothstein. This could mean any number of aerobic activities like going on a run, a walk, or a bike ride. Again, just be mindful about snow, water, or ice that could lead to slips, falls, or crashes – in that case, it’s probably best to move your workout inside. If you need a little help making it through a cold-weather workout, you could also prioritise doing something communal like going to a run club, says Dr. Siddiqi. This will keep you distracted from the freezing temps.READ MORE: 18 Running Clubs In South Africa To Kickstart Your JourneyBest Workouts For When It’s Too ColdThere does come a point when it’s just too cold out, meaning you need to move your workout indoors.Try these inside-friendly workouts:If you’re an outdoor exerciser waiting for warmer days, pick an indoor workout that’s complimentary to your sport of choice, says Dr. Siddiqi.This article by Olivia Luppino was originally published on Women’s Health US. More

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      Can Pilates Double As Your Strength Training Workout?

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      Search “strength Pilates” on TikTok and you’ll see something curiously nouveau: Pilates moves, coupled with dumbbells and traditional strength training movements, like squats. But, newsflash: “Pilates has always been strength training,” says Pilates instructor and owner of Essie’s Pilates, Essie Potgieter. So what’s the difference between regular Pilates and Pilates strength training on TikTok and YouTube? Potgieter explains. What Is “Strength Training Pilates”? “Some instructors may place more emphasis on the strength element of Pilates compared to others, but when the technique is done properly, it [Pilates] will always involve strength-building,” says Potgieter. “Even the most basic Pilates exercises, without any props or equipment, are among the most effective ways to build strength quickly when performed correctly.” 

      In a 2019 study in PeerJ, researchers trained two groups of women aged 60 to 80, one group with Pilates and the other with traditional resistance training. They found that Pilates showed greater improvements in back and hip posture, while resistance training improved the muscle force for hips and trunk. However, researchers noted that both groups improved functional strength. Translation? Pilates can strengthen muscles. Pilates builds strength by improving muscle endurance, which is the amount of time your muscles can sustain exercise. Typically, this can be done with light weights and high repetitions. 

      However, when referring to “strength training”, it’s important to consider the specific goal you have in mind. High repetitions and light weights are great for boosting posture and sculpting lean muscle. But if you’re looking to increase the amount of weight you can lift or significantly increase muscle mass, grabbing heavy weights and lowering the rep range is a smarter modality. READ MORE: “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”How Can I Pick The Right Weight For Strength Pilates? While Pilates is a naturally strengthening workout, adding weights ups the intensity. “However, if you want to add weight to your training, it’s essential to first ensure that you have the correct centering and control, and this is where Pilates principles are incredibly helpful,” says Potgieter. “By focusing on precision during each exercise, you’ll engage more muscles working together at once, rather than isolating just one specific muscle. Not only will this help prevent injuries, but it will also lead to faster, better results.”To use dumbbells in Pilates, try using two sets, says Potgieter: one heavier and one lighter, and alternate between them. A good way to figure out if your chosen weight is the right one is if your form becomes compromised, says Potgieter. “These compensations are usually an indication that you should lighten the weight.” In the end, she encourages a playful, give-and-take approach. “Ultimately, it’s about connecting from your center, performing the exercises with precision and control, while still remembering to breathe. Sometimes, lighter resistance can be more challenging than heavier resistance, depending on the exercise or equipment. So, play around with your Pilates practice, as it has endless possibilities.”READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your RoutineWill Strength Training Pilates Change My Body Shape? “Pilates aims to get the body working as a whole: front and back, left and right, top and bottom, ensuring equal strength and balance,” explains Potgieter. For this reason, Potgieter agrees that Pilates is a great way to achieve body composition results. “In less time, you engage more muscles while building length and flexibility at the same time,” she says. And, it’s a workout you can do even with an injury, since it’s low-impact and adaptable. “Strengthening is approached differently for someone recovering from an injury, a prenatal client, or a professional athlete,” says Potgieter. “Making use of different props and equipment can be incredibly helpful to meet people where they are in their strengthening journey and supporting their unique needs.”Try This Pilates Strength Workout This Pilates strength training routine, from Potgieter, is adaptable to anyone. Mix up the routine: do 10 to 15 reps for four sets, or add a 45-second timer. 
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      1. Shoulder Bridge with Single Leg MarchLie on your back, press through your heels, and engage your glutes to lift your pelvis. Activate your core by drawing the pubic bone toward the ribcage, keeping the ribs down and hips level. 

      As you lift one leg into a march, stabilise through the supporting foot, anchor the shoulder blades into the mat, and avoid any shifting in the hips.Modification: Instead of lifting the entire leg, raise just the heel while keeping the toes on the mat. Focus on pressing through the stabilising heel to engage the glute of the stabilising side. Arms can also anchor into the mat to support stability.For a challenge: Add a weight plate or dumbbells. 2. Double Leg StretchStart curled into a small ball, drawing your abdominals down toward your spine and up toward the ribcage. 

      Extend arms and legs straight out in opposite directions, as if moving through wet cement, while keeping your abs engaged and ribcage connected, trying to avoid bulging in stomach and ribcage. 

      Then, draw the limbs back in, maintaining deep abdominal engagement and a long spine. Keep your shoulder blades connected to your back to avoid shrugging or neck tension. Eye gaze should stay between your inner thighs to avoid neck tension by throwing your head back.Modification: Keep your head resting on the mat. Stabilise through the shoulder blades and tailbone, maintaining a steady pelvis and lower spine by sinking your stomach and zipping your ribcage together. Only reach the arms and legs as far as you can while keeping the core engaged and ribcage down—avoid any popping out of the ribs or stomach. This ensures you’re working deep into the abdominals.For a challenge: Add a pair of light dumbbells or increase your rep range.READ MORE: 10 Reasons Why You’re Lifting Weights But Not Losing Weight, According To Experts3. Oblique Twist Start by stacking your hands and placing them behind the lower part of your skull to support your head. 

      Curl up into an abdominal prep position with knees in tabletop. From here, rotate your upper body by drawing the rib cage down on the side you’re twisting toward. 

      At the same time, bring the opposite knee toward your top elbow, as the bottom elbow reaches diagonally toward the far corner of the room. The other leg extends away.Note: Focus on initiating the twist from the rib cage muscles, your rotation comes from the torso, not the arms or neck. The head simply follows the movement of the spine and rests in your hands. Keep your lower body centred and stable, with the pelvis steady as the legs move.Modification: Straighten arm in front of your chest and fold your hands into a pistol shape. Curl up and twist, keeping your legs in tabletop and glued together to help stabilise the pelvis. As you twist, reach a little further by drawing the ribcage down and flattening the abdominals even more.For a challenge: Lengthen your pause at the top of every turn.4. Plank with Leg LiftsBegin in a strong plank position with wrists directly under shoulders. Wrap your upper arms inward by sliding your shoulder blades down your back; feel the engagement in the muscles under your armpits. 

      Staying in the plank, raise one straightened leg, squeezing your feet and legs together, and imagine wrapping the backs of your thighs toward each other. 

      Lower the raised leg to the mat, then lift. Repeat. Note: Create one long, straight line from the back of your skull, through your upper and lower back, all the way to your tailbone. Maintain this alignment by drawing the abdominals up toward the spine, zipping the ribcage in, and lifting the breastbone away from the mat—you are actively pushing away from the floor, not collapsing into it. Avoid any shoulder shifting by maintaining breastbone elevation, and prevent sinking into the lower spine with continued abdominal support.Modification: Lower one knee to the mat while keeping the same full-body connection. Stay lifted through your chest, core, and spine, maintaining that straight line from the back of your skull to your tailbone.For a challenge: Add ankle weights.5. Push-Ups with Leg LiftsBegin in the same setup as your plank position: wrists under shoulders, arms wrapping inward, and shoulder blades sliding down the back. Keep the chest broad and the body in one long line from the back of the skull to the tailbone. Lengthen and lift one leg off the mat and then shift your upper body slightly forward and bend your elbows straight back, toward your toes, as you lower down.

      As you push back up, engage the abdominals more and zip the ribcage more together to lift yourself away from the mat. Think of lengthening through the crown of your head, especially as one leg extends—this sense of length will help you dip deeper with control, rather than just sinking down.

      The movement should come from controlled arm and core strength, not momentum. Keep the spine long and the body stable throughout.Modification: Lower one knee to the mat for added support. Focus on maintaining length and elevation through the spine while continuing to engage the core and press evenly through both arms.For a challenge: Add ankle weights or increase your reps More

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      How To Exercise During Perimenopause To Maintain A Healthy Body Composition

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      No, you’re not imagining things! Perimenopause marks a major shift in a woman’s body – with hormonal fluctuations impacting muscle tone, metabolism and energy levels. The right training approach can help counteract these changes, keeping you strong, lean, confident and even looking and feeling better than you’ve ever felt before! But you should educate yourself ahead of time and have a set “game plan” in place to remain on track. This perimenopause workout plan should help get you started.Meet The Expert: Angelique van der Linde is a personal trainer for Legallyfit, a lawyer and mom of two.Why Is It Important To Exercise During Perimenopause?Call it the revenge of the middle-aged women if you will, but the fact is that women are taking better care of their health than ever before. And according to Discovery, the focus on women’s health is increasing worldwide.Many women between the ages of 40 and 50 are fully embracing their “health-era” and it’s an important time to do that. Research published in PLOS Medicine found that women in their 40s and 50s who consistently exercised had better health-related quality of life than those who didn’t. But it’s also never too late to start. The researchers reported that the benefits were the same for women who began to consistently exercise at age 55 as those who always had.READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”In the season when you are fortunate enough to move, ensure to make every movement count!It’s empowering to know that the movement you incorporate today, will sustain your body and health for years to come. Personal trainer Angelique has seen it herself. She’s worked with many women who lived healthily and trained all through their life, and when they then suddenly fell ill, their body was able to sustain their health and help them fight through life’s challenges. In the season when you are fortunate enough to move, ensure to make every movement count!How To Exercise For PerimenopauseThe key to navigating perimenopause with ease is a balanced approach. In this fast-paced and ever-changing phase of life the word “balance” may not be a huge part of your vocabulary but it’s worth working towards. A hybrid training approach incorporating strength, cardio and mobility/recovery is what’s recommended during perimenopause. But it’s important to note that how long and how often you do each component matters, too.Strength TrainingHow Often: 3-4x per week.Strength training is a non-negotiable. This is your number one tool for preserving lean muscle mass and keeping your metabolism humming. The more muscle you have, the more effectively your metabolism works and therefore the more calories you will burn while resting. In order to promote muscle growth, you need to stimulate your muscles through lifting weights. That’s because lifting weights stimulates muscle protein synthesis, helping you retain strength and shape while preventing excess fat gain.As oestrogen levels dip, muscle breakdown accelerates, making it crucial to engage in resistance exercises. Don’t be afraid to lift too heavy. When you are young and your testosterone levels are high and you have a combined high muscle tone, the fear of gaining too much muscle too fast could be more justified. But during your 40’s and 50’s this fear is no longer valid. Focus on compound movements like squats, deadlifts and presses to work multiple muscle groups efficiently.READ MORE: Less Sex Could Lead To Early Menopause, According To This StudyCardio How Often: 2-3x per week.Opt for a mix of steady-state and high-intensity interval training (HIIT) for heart health and fat metabolism.High Intensity Interval TrainingAn academic review of over 50 studies showed that two weeks of continuous HIIT reduced insulin resistance more than traditional continuous exercise. HIIT is great for the perimenopausal phase as it promotes an increase in insulin sensitivity and therefore could reduce weight gain.Aim for one HIIT session of a maximum of 20 minutes. Anything longer than 20 minutes isn’t truly HIIT as you aren’t able to maintain the maximum training effort required by HIIT. Plus, overdoing it with the intensity could exacerbate the already existing hormonal imbalances that come with being perimenopausal by increasing your cortisol levels.Steady-State CardioSteady-state cardio is where you sustain the same level of effort over a long period of time. There is no need to outrun the person next to you on the treadmill or even do the fastest sit ups in the room. Slow and steady wins the race and preventing injuries from occurring is far more important. Sustained workouts are where it’s at! Even just a moderate walk up and down a bench, will do. READ MORE: When Menopause Impacts Your ProductivityMobility & Recovery How Often: DailyYoga, Pilates and stretching enhance flexibility, reduce injury risk and support joint health. And as you go through perimenopause, your muscles may not recover in the same way they used to. Your muscle stem cells (aka satellite cells) are crucial in muscle regeneration and repairing damaged muscle fibres. And these cells need oestrogen in order to function optimally but as we know, your oestrogen levels decline during perimenopause, which is why you need to prioritise recovery during this period.That’s easier said than done, of course. Finding time every day to fit in an hour-long yoga session while humming Enja can be challenging. But there’s an easy way to get in some self-care and stretching. When you sit in the bath – alone – try touching your toes and doing small basic stretches while your body is warm and during a period in the day when things have hopefully calmed down.Then, once a week try to do a 45- to 60-minute yoga session. A study in the Journal Of Obstetrics And Gynaecology Research found that yoga can soothe hormonal symptoms in perimenopausal women – including changes in your body composition. The study showed that yoga stimulated the glands responsible for regulating your hormones.NEAT ExerciseHow Often: DailyStaying active outside of your dedicated sweat sessions is important too. And that’s where Non-Exercise Activity Thermogenesis or NEAT comes in. NEAT refers to the energy you burn when you’re not eating, sleeping or formally exercising. Some ways to increase NEAT would be walking more, getting a standing desk, doing some gardening or playing with your kids.READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Exercising More Or Eating Less?According to Dr James Levine, known for his research on NEAT, someone with high NEAT could burn up to 2000 extra calories per day compared to a similar person with low NEAT. And in a 2006 research paper, Levine found that obese people tended to spend 2.5 more hours each day sitting than sedentary lean people. This is important because a 2014 study showed that just two hours of sitting can cancel out the benefits of a 20-minute workout.Weekly Workout Schedule For PerimenopauseNeed a visual reminder to help you schedule your weeks? Here’s the type of exercise you should be doing as well as how often throughout your week. More

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

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      Shakira said it best. Your hips don’t lie and that’s especially true as you start to get older. That’s why we want to urge you to make yoga for hips and lower-body part of your day-to-day. And we’ve got the perfect stretches for you, straight from a yoga instructor. They’re simple and accessible so you can add them to your morning or nighttime routine with ease. Meet the experts: Wimpie van der Meijden is a physiotherapist and founder of Athletic Recovery Centre in Cape Town. Oratiloe Matla is a yoga instructor and WH Cover Search 2024 finalist.Benefits Of Lower-Body Stretches & Yoga“Stretching and flexibility isn’t necessarily about extreme poses, but improving the quality of your everyday movement,” says Oratiloe Matla, yoga instructor and WH Cover Search 2024 finalist (find out how to enter our 2025 WH Cover Search here).“We rely on our legs for the most basic movements, like walking, driving, even sitting. What we don’t realise is the tension we take up from these everyday basic movements, and engaging in lower body stretches is the perfect way to release that tension,” says Matla. “Having a flexible lower body enables us to move with ease, strengthen our workouts (hello runners!), improve posture and experience less pain,” says Matla.According to physiotherapist and founder of Athletic Recovery Centre in Cape Town, Wimpie van der Meijden, some benefits you can expect to enjoy when you do lower-body stretches include:Improved flexibility and range of motion: This can reduce the risk of injuries.

      Enhanced blood flow and muscle recovery: Better circulation aids in nutrient delivery and waste removal.

      Postural improvements and balance: Regular practice can help correct muscle imbalances.

      Stress reduction: Yoga, in particular, integrates breathing techniques that reduce overall stress.

      Prevention of chronic pain: By keeping muscles supple, you lower the likelihood of developing conditions like lower back pain.“Our body communicates – what a gift! Don’t let that lower back pain shame you into thinking something’s wrong with you – it’s a sign to stretch,” Oratiloe encourages.READ MORE: “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”How To Perform Lower-Body Stretches SafelyYes, it’s actually possible to do some damage if you aren’t stretching properly. So make sure you don’t just go into that glute stretch guns blazing. Below are Wimpie van der Meijden’s tips to safely incorporating stretches into your life.Warm-up firstSpend 5-10 minutes doing light cardio. We’re not saying you should break out in a sprint. Doing something like brisk walking is perfect and it will help to increase blood flow. Incorporate dynamic stretching pre-activityDoing some dynamic stretching before you do a workout, yoga flow or stretch session prepares your muscles for movement. You don’t want to be doing static stretching before your workout because it could increase your risk of injury. Not sure where to start? Try this 6-move dynamic warm-up here.Use static stretching post-exerciseOnce you’re done with your workout, it’s time for static stretching. Hold your stretches for 30 seconds or more without bouncing. Try these 3 stretches post-workout, making sure to hold each for at least 30 seconds.Dynamic Stretching vs. Static Stretching: Static stretching refers to holding a position isometrically for a given duration. Dynamic stretching refers to fluidly moving in and out of the stretched position for a given duration or number of reps, taking a joint through its range of motion.Listen to your bodyYou should stretch to the point of mild tension, not pain, van der Meijden warns. And Oratiloe shares the same sentiment. “Yoga teaches us to move mindfully and that means allowing your practice to meet you where you are. This way you learn to identify the difference between experiencing pain or tension in a stretch,” she says.“Sharp pain is an indication that you’re over-exerting yourself or a sign of injury – whereas tension usually means you’re being challenged, and that kind of discomfort is the one you breathe through and eventually ease into.”READ MORE: The 3 Stretches You Should Be Doing DailyProgress graduallyYou shouldn’t jump straight into a 40-minute stretch session if you’re not even regularly stretching after your workout. Again, it’s all about listening to your body. “Increase intensity and duration slowly over time,” advises van der Meijden.And don’t forget two more important things; breathing and patience. “Breathe. Please breathe. And be patient with yourself,” reminds Matla.Focus on proper formVan der Meijden says you should consider consulting a professional or using instructional resources to ensure you’re performing movements correctly.Why Stretching Is Important As You AgeA study of men and women aged 55 to 86 in the Journal of Aging Research found a decrease in flexibility of the shoulder and hip joints by about 6 degrees per decade, with a significant decline after 70 years. And that decreasing flexibility can affect your day-to-day life. “Feeling stiff in your lower body, especially your hips can lead to injuries and discomfort when performing simple tasks,” says Matla.“Several studies have demonstrated that older adults who incorporate stretching and flexibility exercises experience better mobility, reduced joint stiffness, and an overall enhanced quality of life,” says van der Meijden. And it really is all about streeeeetching that quality of life. Research in the International Journal of Yoga and related studies highlight that regular stretching and yoga improve mobility and balance – critical factors for long-term musculoskeletal health, notes van der Meijden.READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More FlexibleHow To Reduce The Effects Of Ageing On Your JointsHere are van der Meijden’s top tips for staying mobile as you age:Engage in low-impact exercise: Activities such as swimming, cycling or walking reduce joint stress.

      Do strength training: Helps support and stabilise joints.

      Incorporate flexibility routines: Regular stretching or yoga can maintain range of motion.

      Maintain a healthy weight: This reduces excess stress on weight-bearing joints.

      Make sure your nutrition is balanced: A diet rich in anti-inflammatory foods and omega-3 fatty acids can support joint health.

      Stay hydrated and rest adequately: This is essential for joint lubrication and recovery.How Long Do I Need To Stretch For?We’re not saying you have to spend hours in downward dog. At Athletic Recovery Centre in Cape Town they’ve witnessed dramatic improvements with consistent short-duration (even five minutes a day) stretching or mobility routines. “Five minutes a day of dedicated time to improve oneself can lead to measurable improvements in flexibility and reductions in pain,” says van der Meijden.Best Yoga Stretches For Hips And Lower-BodyInstructions: You can practice these yoga stretches as a warm-up before your weight training or run.On recovery days: where your main goal is just to stretch, hold the poses for 30 seconds on each side, with deep breaths.For the insomniacs: lean more into the static poses (1, 2, 5) as you focus on your breathing to activate your parasympathetic nervous system, inducing sleep.For the early risers: perform (3, 4, 6) as dynamic stretches to energise the body. When doing the entire sequence, hold each pose for x5 breaths (x1 breath = inhale + exhale).Pro Tip: Try to identify any imbalances in your body – we all have a ‘good’ side (a more flexible side, that is) and that means we need to give more time and care to the tighter side. “When I’m on the mat, I usually start with the side that’s tighter or weaker and hold the stretch for longer,” says Matla. 1 . Butterfly Pose (Baddha Konasana)Siobhan Brazier (@sbrazierphotography)Why It Rocks: This is great for those who spend hours at their desks by helping to release tension from prolonged sitting. It stretches the inner thighs, groin and hips and improves circulation in the pelvic region.How To: Sit with your spine tall and bring the soles of your feet together. Let your knees fall outward. Hold your feet with your hands and gently press your knees down. Inhale to lengthen the spine, exhale to deepen the stretch. Stay here for 30 – 60 seconds. For a more dynamic stretch, you can lift your chest as you inhale and contract your torso as you exhale, moving through a seated cat and cow.Modification: Sit on a cushion if your knees are high off the ground.READ MORE: We Asked A Yoga Instructor For The Best Back Stretches To Tackle Upper And Lower Back Pain2. Reclined Figure Four Pose (Supta Kapotasan)  Why It Rocks: Runners and those with tight hip muscles, this is your holy grail. This opens the outer hips and glutes and relieves tension in the lower back.How To: Lie on your back and cross your right ankle over your left thigh (A). Hold behind your left thigh and pull it toward your chest. Inhale to lengthen, exhale to deepen the stretch. For a hamstring stretch, extend the bottom leg up (B). Hold for 30-45 seconds, then switch sides. 3. Low Lunge (Anjaneyasana)Why It Rocks: It’s an essential pillar of a strong lower body, strengthening the lower body and improving balance. It stretches the hip flexors and quadriceps and opens the chest when arms are lifted.How To: Step your right foot forward into a lunge, left knee resting on the mat. Keep your front knee stacked over the ankle (A). Sink your hips forward while keeping your chest lifted. Place your hands either on the top of the knee or on the mat (B). Exhale as you sink deeper into the pose. To stretch further into the hips, lift your knee off the mat (C). Hold for 30–45 seconds, then switch sides.Modification: Place yoga blocks under your hands for support if needed.4. Lizard Pose (Utthan Pristhasana)  Why It Rocks: Lizard pose deeply stretches the hip flexors, groin and hamstrings. It improves hip mobility and enhances flexibility in the lower body.How To: Start in a low lunge with hands inside the front foot (A). Keep the back leg extended or rest the knee on the floor. Lower onto your forearms if possible. Inhale to create space, exhale to sink deeper. To open up more into the hips, place your hand on the knee and push yourself away as you lift the chest (B). Hold for 30 – 60 seconds, then switch sides. Modification: Use a block under your forearms if they don’t reach the floor.Knowledge Boost: “Sometimes tears may flow while you’re in a stretch, especially since our hips store emotions and trauma –allow yourself to journey through that release with no shame,” says Matla.5. Pigeon Pose (Eka Pada Rajakapotasana)Why It Rocks: If you’ve been going through a lot lately, this promotes relaxation and release of stored emotions in the hips. It deeply stretches the hip rotators and glutes and relieves lower back tension.How To: From table top, bring your right knee forward and place it behind your wrist (A). Extend your left leg straight back. Square your hips as much as possible (B). Inhale to lengthen, exhale to release tension. Fold forward over your right shin for a deeper stretch. Hold for 30 – 60 seconds, then switch sides.Modification: Place a block or bolster under your hip if you feel too much strain.READ MORE: 4 Prenatal Yoga Moves To Do At Home6. Yogi Squat (Malasana)  Why It Rocks: This next-level squat strengthens the lower body and improves pelvic stability. It also enhances hip mobility and aids digestion by stimulating abdominal organs.How To: Stand with feet slightly wider than hip-width apart. Lower into a deep squat, keeping your heels on the ground if possible. Bring hands to heart centre and press elbows against knees (A). Inhale to lengthen the spine, exhale to sink deeper. Hold for 30–60 seconds. To make this stretch more dynamic, reach each arm up as you twist the torso and lift the chest towards the extended arm (B). Return to yogi squat (A).Modification: Place a block under your seat for support if needed.7. Hero’s Pose (Virasana)Siobhan Brazier (@sbrazierphotography)Why It Rocks: It’s an amazing stretch for the quadriceps and the often-overlooked ankles. It also encourages better posture and relieves knee tension.How To: Kneel with your knees together and feet slightly wider than hips. Sit between your heels with your spine tall (A). Inhale to lift the chest, exhale to soften the legs. Hold for 30–60 seconds. For a more dynamic stretch, you can lift your chest as you inhale and contract your torso as you exhale, moving through a seated cat and cow. Modification: Place a block or cushion under your hips if sitting is uncomfortable.READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your Routine8. Half Hero Pose (Ardha Virasana)  Why It Rocks: A real all-rounder, this move stretches the quadriceps and hip flexors, improves flexibility in the knees and ankles and also helps realign posture.How To: Sit with both legs extended forward. Bend one knee and bring the foot beside your hip, like in Hero’s Pose. Keep the other leg extended straight (A). Inhale to sit tall, exhale to relax into the pose. Hold for 30–60 seconds, then switch sides. To deepen the stretch in your hamstring, fold forward. To deepen the stretch in your quads, lean backwards resting on your elbows (B). Modification: If knee discomfort arises, sit on a cushion or keep a slight bend in the extended leg.Workout Images: Siobhan Brazier (@sbrazierphotography) More

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      The 4 Best Exercises To Do If You’re Going Through Perimenopause

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      Going through perimenopause? Adjusting your exercise routine to account for that could make the world of difference. And strength training is a great place to focus your energy (it helps you preserve lean muscle mass and keeps your metabolism humming). Learn the basics and then tackle these four perimenopause workout moves to maintain muscle through this new life phase.What Role Do Hormones Play?One of the major reasons perimenopause is so disruptive both to our lives and bodies, is due to hormones. During this period your hormones are out of sync and constantly changing.One of those important and ever-changing hormones is testosterone. Our testosterone levels naturally decrease as we age, especially around menopause. While we usually associate testosterone with men, testosterone plays a huge role in women’s health; impacting everything from sexual desire and mood to bone health, muscle strength and energy levels.Oestrogen is another hormone that declines during perimenopause. This hormone helps control hunger signals, regulate metabolism and body weight, so lower levels may lead to weight gain. That’s why strength training is so effective as you go through perimenopause; it’s boosts your metabolism and helps you preserve and build lean muscle mass.READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Exercising More Or Eating Less?It’s important to be aware of how your hormones change through perimenopause because if you understand how the human body works, you’ll be better equipped to prevent or at least reduce the major risks and symptoms of menopause, says personal trainer Angelique van der Linde. Being able to narrow down when you are in perimenopause is vital for your health and reduced symptoms in menopause. The sooner you are able to pinpoint where you are in your hormonal cycle in life, the better.Meet The Expert: Angelique van der Linde is a personal trainer for Legallyfit, a lawyer and mom of two.What Helps Counteract The Hormonal Shifts During Perimenopause? The verdict is still out, says Angelique, but the majority of research suggests the following: Progressive OverloadGradually increasing weights ensures continuous muscle growth. A 2011 European Journal of Applied Physiology study found that a progressive overload regimen increased bicep strength and muscle growth in both men and women.Full-Body WorkoutsEngaging large muscle groups boosts metabolism and hormone regulation. One of the ways to affect your resting metabolic rate (aka how many calories your body burns at rest) is to change your body composition so that you have more muscle and less fat. Incorporating strength training sessions that work big muscle groups is a highly effective way of doing this.Shorter, Intense SessionsPerimenopausal bodies respond well to efficient, focused training. That doesn’t mean a 15-minute workout while talking on your phone or swiping through social media, though. You must be present when you train. That’s the only way to ensure that a short workout remains effective. Work smarter, not harder!It’s never about motivation… it’s always about discipline. Prioritising RecoveryRest days and quality sleep aid in muscle repair and hormonal balance. Angelique uses a product from her own brand: the JVL Calming Aid. It’s a natural product that helps her mind and body to calm down after a busy day, allowing her to get the rest her body needs and better sleep. What Should I Do If I Have No Motivation To Exercise?Create a non-negotiable routine that you stick to and commit to short, structured workouts (even just 15 minutes). Showing up, even on low-energy days, keeps momentum going. Remember, it’s never about motivation – no one feels like doing a workout at 5am in winter – it’s always about discipline. How Can I Get Better Results Without Working Harder?Try utilising the mind-muscle connection. Instead of rushing through reps, slow down and focus on engaging the target muscles. This enhances effectiveness and prevents injury. The added benefit of remaining conscious of what your body is doing during each set, is crucial for results to follow. Try to leave your problems at the door to your gym and remain present during your workout. This is the space where your health should take preference.READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”What Should I Do Besides Exercising To Support Body Composition Goals?You need to prioritise protein. Aim for 20-30g per meal to support muscle repair, curb cravings and regulate blood sugar. If you’re too busy to make a meal during the day like Angelique, get creative. Angelique makes extra protein the night before and eats that during the next day. She also packs a JVL Slender Dessert shake to drink in between meals. This prevents muscle breakdown to a large extent and helps her fuel her physique. The Best Exercises For Maintaining Muscle And Managing Body CompositionThese are personal trainer Angelique van der Linde’s go-to moves for sculpting a strong, lean body.Beginners: Start with bodyweight variations and light resistance. Training with a broom or even two water bottles is a game changer for any beginner workout and will prevent injuries.Advanced: Increase weight and incorporate tempo changes for added challenge.1. Squats

      Why It Rocks: This strengthens the legs and glutes while promoting balance. Angelique loves incorporating a resistance band in while she squats or using the squat rack if she’s in the gym. The magic lies in the squeeze of your glutes upon the completion of each movement. You can add a resistance band, dumbbells or a barbell. Better yet, improvise and do this exercise with a broom; if you do it right, you will feel this!

      How To: Keep feet shoulder-width apart, push hips back and lower until thighs are parallel to the floor. Push back up, returning to your starting position. That’s 1 rep.READ MORE: When Menopause Impacts Your Productivity2. Deadlifts

      Why It Rocks: Deadlifts engage the posterior chain for total-body strength. Correct form is the most important factor to consider when doing a deadlift!

      How To: With your feet about shoulder-width apart and an overhand grip, hinge at the hips, keep the spine neutral and lift the weight using your glutes and hamstrings. Place your toes on a slight elevation to ensure that your focus remains on your glutes and not your quads. The more you squeeze your inner thighs together on the raise, the better.3. Push-Ups

      Why It Rocks: Push-ups are a fantastic bodyweight exercise for upper-body endurance. Even though Angelique absolutely hates doing these, it makes her feel strong and tough so, just gets them done.

      How To: Start in a high-plank position with hands slightly wider than shoulder-width apart. Maintain a straight line from head to heels, engaging your core and glutes and lowering with control until your chest almost touches the floor. Push back up, maintaining that straight line. That’s 1 rep.

      Getting your hips down and in line with your head is tricky but that’s the aim. If you don’t suck in your abs, then this exercise is pointless. If your lower back hurts, find the problem in your core. Chances are you’re not tucking it in enough. 4. Skipping

      Why It Rocks: Adding some skipping between weighted sets, helps Angelique to keep her body lean. It’s also a very effective full-body workout you can do without having to apply your mind to get a good set in.

      How To: Hold the rope’s handles and extend your hands and forearms at least 30cm away from your body, at a 45-degree angle. Step over the rope so that the middle of the rope hits the back of your feet. Use your hands and wrists to swing the rope over your head, avoiding moving your arms. As the rope comes toward the front of your feet, hop over it. Repeat.Ultimately, perimenopause isn’t a roadblock – it’s an opportunity to build a strong, resilient body. With the right training and lifestyle strategies, you can navigate this phase with confidence, energy and vitality. Angelique says she would even go as far as to say that if you follow these basic principles, your youthful self will return in a stronger and more fierce form with a new, fresh you! More

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      This Free Beginner 10K Running Plan Works In Just 10 Weeks

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      Just like starting a new job, hobby or meeting someone new, starting from scratch can feel super intimidating. That’s why we’ve taken the sting out of your running ambitions with this free beginner 10K running plan. Because honestly, there’s no reason why everyone shouldn’t be lacing up their running shoes. Below, really important running tips for beginners – and that free training plan! Benefits Of Trying This 10k Running PlanA study in the Journal of Adolescent Health found that running for just 30 minutes per week can improve sleep quality, mood and concentration. Full of excuses? Try shuffling out of this running perk: studies show that running can help to increase bone mineral density, making your bones stronger and slowing the ageing process related to bone loss. It’s also one of the cheapest, easiest forms of exercise ever and is extremely functional, if you call running from your problems an everyday activity. How Long Does It Take For Beginners To Run 10K? This plan is tailored to help absolute beginners go from couch all the way to crossing the finish line of a 10km race. But, it’ll take sticking to – skip a week of training and your timeline extends accordingly. If you already have a baseline of fitness, or your 5K time is speedy, this free beginner 10K running plan will help improve your time. Is A 10km Run Fine For Beginners? For sure – this 10K running plan, tailor-made for beginners, is designed to help beginners find their stride. But don’t think you can go from regular walks to the fridge to 10k finish line in one week. If it’s your very first time running, then it’s a good idea to set up a form assessment with a local run coach. This will prep you with the basics and ensure that you’re running correctly and safely. Running correctly is crucial for reducing the risk of injury and improving your speed.READ MORE: What You Really Need To Know About Running For Weight Loss, According To ExpertsWorkouts for this running plan To complement your running, this training guide incorporates strength training to up your speed and muscle endurance. We recommend these workouts. Trouble committing to your training plan? Find a running partnerHate doing things alone? Sean Tait, a running coach from Off The Mark, suggests grabbing a buddy to help keep you committed or better yet, join a running club! “A partner can also make your runs seem to pass a lot quicker, as usually there will be some dialogue that forces you to think of something other than how far you still have to run. There’s also a big benefit in safety in numbers, too,” he says.Commit to a sustainable training schedule Don’t bite off more than you can chew. If you feel that you can’t commit to running every day, then find a schedule that works for you. “Rather, start at three runs per week and keep the consistency for a few weeks. You can always add a 4th and 5th, and so on at a later stage. This will also lower the risk of doing too much running before your body is actually ready,” explains Sean.READ MORE: 12 Cross-Training Workouts Perfect For Weightlifters, Runners And MoreCross-training ideas for this running planThese routines stretch, strengthen and condition your body to complement your running. Find The Right Shoe“I have some bad news for you – shoes don’t make you faster, you make you faster. Buy a pair of shoes that is a great fit for your style of running and shape of the foot,” urges Sean. It’s worth the extra money to go to a reputable shoe store that has professionals who can help you determine the optimal shoes for your foot. “Trust me, the wrong shoe will cost you thousands in medical treatment,” he adds.READ MORE: The Best Running Shoes For Hyrox, Speed, Distance & TrailMix Up The SurfacesWhen you start running, it can be very tempting to just stick to one kind of terrain but Sean suggests mixing things up.  “Do some running on the grass, perhaps an interval or track session. You could also move one of your weekly runs to the trails, once you start doing longer runs. It’s been proven that our risk of chronic injuries is lower when mixing up the surfaces, as the impact stress are less repetitive,” he explains.READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your RoutineLet’s Hit The Road!Okay, so are you ready to run? Sean designed this programme to help ease you into running – perfect for the absolute beginner. You can save or print this training schedule to follow along to. More

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

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      For those of us who prioritise daily activity yet spend long days in primarily sedentary postures, keeping your frame ache-free can be a serious challenge. One major pain point for serial hunched-over desk job workers is the shoulder joint. Good news: The best shoulder stretches can be done anywhere, whether they’re integrated in your pre-workout warmup or in bite-sized sessions at your desk throughout the day.Poor posture throughout the day, like when sitting at a desk, puts stress on the neck and shoulder joint, says Dr Sabrina M. Strickland, an orthopaedic surgeon and sports medicine doctor at the Hospital for Special Surgery in New York City. On top of adding shoulder and core strengthening exercises into your workouts, prioritising stretching can help combat stiffness, she says. You may have the strengthening part covered in your sweat sessions, but stretching often gets overlooked as a key component of a well-rounded fitness regimen. While cross-training (engaging in a variety of training modalities, such as a combo of strength training and running vs. just one), yoga and functional strength training can help offset shoulder pain, incorporating shoulder stretches into your daily routine is key for overall and long-term shoulder health. That’s why in collaboration with Dr. Strickland and Roser, we’re offering up our favourite shoulder stretches to promote healthy, mobile and strong shoulders.READ MORE: Hunch Over Your Desk? These Moves Will Sort Out Your Shoulders STATMeet the experts: Dr Sabrina M. Strickland, is an orthopaedic surgeon and sports medicine doctor at the Hospital for Special Surgery in New York City. Holly Roser, is a trainer, sports nutritionist and the owner of Holly Roser Fitness in the US. Rachel Tavel, is a doctor of physical therapy and strength and conditioning specialist.Benefits Of Shoulder StretchesShoulder stretches are essential for keeping your shoulders flexible, reducing tightness, preventing injury and making up for deficits caused by overuse or poor mechanics, especially as you get older, says Dr. Strickland. “Since stretching can help you maintain your mobility, it’s an important piece of aging healthfully and promoting longevity,” says Rachel Tavel, a physical therapist and strength and conditioning specialist. Over time, shoulder mobility tends to decrease, but regular stretching can help you maintain your range of motion, making it easier to stay active and feel good in your daily life, according to a 2022 study in JSES International.How To Perform Shoulder Stretches SafelyWhen it comes to any new stretching routine, it’s important to stay within your comfort zone. Always stretch within your available range of motion – meaning you don’t need to achieve the full expression of each move right away. Instead, start by moving through a pain-free range to explore your current mobility, and as you become more comfortable, gradually deepen your stretch. For those who don’t stretch or exercise frequently, it’s best to start with shoulder stretches two to three times a week to build up mobility. If you’re more active, you can incorporate these stretches into your routine five to six times a week. Since these are mobility exercises, you can perform them regularly without much risk of injury, as long as you maintain proper form and respect your body’s limits.What Causes Shoulder Tightness?Shoulder tightness is often caused by poor posture, especially from slouching or hunching over when sitting for extended periods of time. It can also result from stress, which makes you tense up your muscles (commonly in the trapezius muscles), or from overworking the shoulder muscles during exercise. Lack of movement and long periods of inactivity can also contribute to stiffness in the shoulders and upper back, making it important to stay active by incorporating stretching throughout the day.Of course, shoulder pain can also stem from overworking the joint. Athletes – particularly those who repetitively throw or swing items, like baseballs, golf clubs or tennis rackets – are most prone to tightness and pain, says Dr. Strickland. READ MORE: This No-Equipment Upper-Body Workout Blasts The Arms And ShouldersHow To Prevent Shoulder TightnessTo prevent shoulder tightness, focus on maintaining good posture, especially if you sit at a desk, drive a lot or look down at your phone or computer often. Incorporating regular shoulder stretches and exercises into your routine is a great way to keep the muscles flexible and strong, says Roser. Take breaks throughout the day to move around when sitting for long hours, and if you’re into lifting weights, balance your workouts with proper warmups, cooldowns and avoid overloading your shoulders with heavy weights too quickly to prevent hindering mobility.Important note: If you’re dealing with shoulder pain or have experienced shoulder issues in the past, it’s a good idea to consult a doctor or physical therapist before adopting these stretches in your routine. Your healthcare provider can help rule out any underlying issues that may require specific treatment and offer guidance on which stretches are or are not safe for you.Best Shoulder StretchesTime: 10 minutes | Equipment: Foam roller (optional) | Good for: Shoulders, chest, upper backInstructions: Choose 4 to 6 shoulder stretches from the list. Perform each one for the duration or number of reps indicated below, repeating on the opposite side when applicable. Once you’ve completed one round of stretches, repeat the cycle for a total of four rounds. Keep in mind that static stretching before exercise can increase your risk of injury, says Roser. So, if you’re stretching as part of your warmup, we recommend sticking to the dynamic stretches listed below.Knowledge boost: Static stretching refers to holding a position isometrically for a given duration, while dynamic stretching refers to fluidly moving in and out of the stretched position for a given duration or number of reps, taking a joint through its range of motion.1. Arm CirclesType: DynamicHow to:Stand with feet hip-width apart, arms extended out to sides.

      Keeping shoulders down and core engaged, bring arms up and around in medium-sized circles.

      After about 30 seconds, reverse the direction. That’s 1 set.2. TYWType: DynamicHow to:Start standing with feet hip-width apart, then hinge at the hips to bring your torso slightly forward. Maintain a straight back. Extend arms out to sides to form a T shape.

      Maintaining your body position, swing the arms up so the upper arms align with the ears, forming a Y shape.

      Core engaged the entire time, bend elbows to waist and retract the shoulder blades to form a W shape. 

      Continue repeating the sequence for 30 to 60 seconds. That’s 1 set.3. Child’s PoseType: Static How to:Start in a kneeling position, with shins flat on the ground.

      Rest your butt on your heels, knees slightly wider than torso and hands in lap.

      Walk your arms out on floor to extend in front of you.

      Lower stomach down onto thighs, and rest forehead on floor. Hold the position for at least 60 seconds. That’s 1 set.READ MORE: We Asked A Yoga Instructor For The Best Back Stretches To Tackle Upper And Lower Back Pain4. Thread The NeedleType: Static or dynamicHow to:Begin on all fours.

      Lift your right arm up towards the ceiling while keeping your gaze on your hand as you move.

      Lower right arm to ‘thread the needle’ in between your left hand and left knee, dropping your right shoulder towards the ground and resting the right arm on the ground. 

      For static stretching, hold this position for 30 to 60 seconds, then repeat on the other side. That’s 1 set. For a dynamic version of this stretch, alternate between lifting your arm towards the ceiling and ‘threading the needle’ for 10 to 15 reps on each side. That’s 1 set.5. Overhead Triceps StretchType: StaticHow to:Stand tall with arms relaxed by sides.

      Raise right arm straight up.

      Bend right arm and place right palm behind head.

      Place left hand on right elbow and gently draw right arm back and over toward the left. Stop when you feel a stretch in the back of right arm.

      Hold for 30 seconds, then repeat on the opposite side. That’s 1 set.Pro tip: To optimise the benefits of this stretch, maintain an upright position with your head rather than allowing it to drop forward.6. Arm SwingsType: DynamicHow to:Stand with feet about hip-width apart and arms relaxed at sides. Raise arms up to shoulder height.

      Swing both arms forward so they cross in front of you.

      Swing both arms backwards so they open up behind you. That’s 1 rep. Continue for 10 to 15 reps or 30 to 60 seconds, keeping your movements fluid and controlled, avoiding any sudden or jerky movements.Pro tip: Start with a smaller range of motion, then gradually increase the speed and range as you warm up.READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More Flexible7. Behind-The-Back StretchType: Static How to:Stand tall with feet hip-width apart and arms relaxed by sides.

      Clasp hands behind back so that your fingers are interlocked.

      With hands clasped, let shoulder blades come together and try to reach hands toward the wall behind you. You should feel a stretch in the shoulders and chest. Hold this stretch for 30 to 60 seconds. Repeat 2-3 times. That’s 1 set.8. Open BooksType: DynamicHow to:Start by lying on right side with knees bent and head resting on right arm, a pillow or a yoga block. Your arms should be straight out in front of you with palms facing each other.

      Begin by lifting your top (left) arm up and allowing it to reach toward the ceiling then to your left, like you’re opening a book. Simultaneously turn head to follow your left hand until you are looking to the left side. Keep hips facing toward the right.

      When you get to the “open book” position, hold for about 5 seconds, breathing deeply and focusing on the stretch in the front of the top shoulder.

      Return to the starting position. That’s 1 rep. Repeat the stretch for 10 to 15 reps, then switch sides.9. Cross-Body StretchType: StaticHow to:Stand with feet shoulder-width apart facing forward.

      Keeping the left arm straight, extend it directly across chest. Use right forearm arm to gently pull the left arm into your body.

      Hold the stretch for 30 to 60 seconds, then repeat on the opposite side. That’s 1 set.Pro tip: Keep your shoulders relaxed and avoid hunching them toward your ears.READ MORE: 7 Best Lower Back Stretches To Ease Aches And Pain10. Downward DogType: Static or dynamicHow to:Start on all fours.

      Tuck toes and lift hips into air, extending legs to straight and shifting weight back into feet so body forms an upside down “V” shape.

      Hold isometrically or pedal through your feet for about 60 seconds. That’s 1 set.Pro tip: If you’re experiencing tightness in the hamstrings or lower back, lift your heels and softly bend your knees to modify. If your shoulders are hurting, try moving your hands wider apart or rotating your hands outwards by about 45-degrees.11. Supine Pec StretchType: Dynamic How to:Lie on back with knees bent, feet flat on the ground and a foam roller under you, down the length of your spine with head resting on it.

      Lift arms straight up toward the ceiling with palms facing each other.

      Open arms horizontally into a T position until your hands rest on the floor with palms facing up. (If you don’t have the flexibility to have them rest on the floor, it’s okay for them to hover over the floor.)

      Hold for 30-60 seconds, allowing gravity to increase the stretch. You should feel a gentle stretch in your chest, biceps and the front of your shoulders. Repeat 2-3 times. That’s 1 set.This article by Talene Appleton and Julia Sullivan was originally published on Women’s Health US. More