Fitness
Fitness Awards 2024: Top Products and Insights To Support Your Fitness Goals
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While the health benefits of exercise are hard to deny, staying motivated can be challenging, even when you know that it can lead to better sleep, cognitive performance, weight management, and a lower risk for certain chronic conditions and diseases. To stay the course, try to focus on the things and people that matter to you most.
“I want to be well for as long as possible, and feel good in my skin,” said celebrity fitness trainer Jillian Michaels, founder of The Fitness App. The wellness expert, who has partnered with iTouch Wearables, is also motivated by her future grandkids: “I want to be able to snowboard with [them] when I am 75.”
Michaels tries to work out four times a week, and knows there are things people get wrong about exercise. That being said, “the reality is that any exercise is better than none,” she emphasized. Plus, it complements other healthful behaviors. “I’m diligent on other fronts like sleep and nutrition, allowing for some leeway with my workouts,.” Michaels said.
With that in mind, we have curated a selection of accessible and user-friendly products, with input from top experts. Here are the winners of Health’s 2024 Fitness Awards.
To select our products, we assembled a panel that included a podiatrist, fitness experts, and an athlete who shared their insights based on years of experience, the advice they would give clients, and the products they themselves use. We also conducted extensive research, editor testing, and fact-checking to ensure that we’re bringing you quality items that enhance your health and wellness, with tips to help you on your fitness journey.
Image courtesy of Ergatta Water Rowers
This rower is a top pick for Kristina Cañizares, a celebrity trainer, mobility coach, and the owner of Fit & Bendy in Los Angeles. She often uses Ergatta rowers in her clients’ home gyms, and it’s easy to see why. There are two versions: One that’s lighter in weight, crafted from oak, and ideal for space-conscious setups, and another that’s made of cherrywood with a weight capacity of 500 lbs. and the ability to accommodate users up to 6′ 8″. The rowers are powered by water-based technology and allow for smooth, effortless movement. Pair with an Apple Watch, Polar, Garmin HRM-Dual, or Whoop device to keep tabs on your heart rate during workouts.
C3 Lifecycle Exercise Bike
Image courtesy of LifeCycle
Podiatrist Alissa Kuizinas exercises at least five days a week to stay fit. “I am usually motivated by how my body feels and want to maintain that,” she explained. “I have a Life Fitness Lifecycle stationary bike that I chose based on quality and reviews that I use a few times per week.”
Peloton Bike
Image courtesy of Peloton
Being an athlete takes strength and stamina, and no one knows that better than former NASCAR driver Matt Tifft, who “loves” his Peloton Bike, which he uses four to five days a week during race season. “I will go on the treadmill, but I get bored quickly. But with the Peloton bike, I stay locked in with the classes for the entire session,” he said.
NordicTrack Commercial 2450 Treadmill
Image courtesy of Nordic Track
Using a treadmill is a great way to improve your cardio. When he exercises, run coach Eric Orton, author of The Cool Impossible and Born to Run 2, is always looking to enhance his performance—and he prefers a NordicTrack. “I run to compete with myself at races and complete my personal, lifelong run goals,” he said. Running also inspires him in other areas of his life: “I am an author, and I often use running to craft my writing, spark ideas, ignite creativity, and quiet my brain.”
The NordicTrack Commercial 2450 treadmill features a 22-inch HD pivot touchscreen, trainer-led workouts, and an incline that adjusts from 12 percent to -3 percent. It folds up when you’re done.
Stakt Mat
Image courtesy of Stakt
Stakt’s The Mat can maximize your limited space. This foldable and lightweight fitness mat offers functionality and versatility for various workouts. Lie it flat on the floor when practicing Pilates or yoga, or fold it at different levels to accommodate tricep dips, planks, push-ups, and mountain climbers without sacrificing its cushy feel.
BowFlex SelectTech 840 Adjustable Kettlebell
Image courtesy of Bowflex
Improve your muscle strength, balance, and coordination with the BowFlex SelectTech 840 Adjustable Kettlebell. Its dial-controlled weight range of 8 to 40 lbs. makes it the perfect addition to your home gym.
Crossrope
Image courtesy of Crossrope
Jumping rope, which many of us did as kids, is a good practice to continue into adulthood. It not only burns calories but also improves balance and coordination and potentially has a positive effect on bone density. Moreover, it’s an excellent option if you have limited space. “I live in a tiny cottage, so I have no home gym equipment,” said Cañizares, who uses a Crossrope. “I jump rope and do bodyweight exercises and mat Pilates at home.”
DeskCycle
Image courtesy of DeskCycle
Too many of us spend hours of our lives seated, plugging away in front of our computers. It’s no substitute for a brisk and refreshing walk, but the DeskCycle can add a little activity to the day. Bonus: Its low noise level won’t interfere with those all-important Zoom calls.
Omala Reverb Block & Bands Set
Image courtesy of Omala
Crafted from lightweight ultra-firm foam, cotton, and rubber, the pieces in the Omala Reverb Block & Bands Set can help you maintain balance and stability as you stretch and build core strength during yoga sessions. Use it to customize your practice and stay within your comfort zone while performing half moon, camel, downward dog, and fish poses.
Brooks Ghost Max
Image courtesy of Brooks
Experience the comfortable feel and rocking ability of the Brooks Ghost Max running shoe. This editor’s pick is perfect for running and walking, providing absorption and protecting heels. Certified CarbonNeutral, it boasts an upper made from over 56 percent recycled materials, and helps to divert nine plastic bottles from landfills.
New Balance Fresh Foam X 1080v13
Image courtesy of New Balance
Cañizares cites the cushiony comfort of her New Balance Fresh Foam X shoes as one of the reasons that they are among her top choices for workout footwear. This style offers a smooth transition from heel to toe, earning it the Seal of Acceptance from the American Podiatric Medical Association, which recognizes its benefits for foot health.
Icebug Aura RB9X
Image courtesy of Aura
Made to withstand rugged surfaces such as asphalt and gravel, the Icebug Aura RB9X offers a soft, bouncy interior that contours to the feet. It is ideal for those who relish the feeling of the wind hitting their face.
Nike Zoom SuperRep 4 Next Nature
Image courtesy of Nike
Tifft opts for his Nike shoes for daily walks or running errands. Darnell Cox, a healthy aging coach and gerontologist, praises the versatility of these among her top picks: “I wear my Nike SuperRep Go for everything from long walks with the dog to strength training in the gym.” For this editor’s pick we say: Slip on the Nike Zoom SuperRep 4 Next Nature when you need stability and power during HIIT or other fast-paced workouts.
On Cloudpulse
Image courtesy of On Cloud
Both Cox and Tifft are fans of On Cloud sneakers. The professional car driver says that he wears them when he plays sports, does floor work, or engages in strength training. Designed for the gym, the On Cloudpulse appeals to a wide variety of sensibilities. They’re ideal for supporting lateral movement and bolstering stability and flexibility.
Altra Escalante 3
Image courtesy of Altra
Our experts favored several Altra shoes, but we settled on the Escalante 3, which is a workhorse. It has a snug fit, but its toe box is still roomy enough to let your digits move comfortably instead of jamming them against the front of the shoe (so important when you’re running or walking downhill). The shoe’s zero drop also helps you feel grounded during workouts.
Vivobarefoot Primus Lite Knit
Image courtesy of Vivobarefoot
Maria Pro, a certified personal trainer, prefers Vivobarefoot for its greater range of motion and a more natural foot movement during training. She notes that the shoes improve her proprioception and posture while reducing the impact on her joints, thanks to their wide toe box and zero-drop shape. “I find my weightlifting form improves when I train in barefoot shoes,” she said. A great option from the brand is the Primus Lite Knit, which has a flexible upper (made from recycled plastics) and a two-millimeter outsole.
HOKA Arahi 7
Image courtesy of HOKA
Michaels and Tifft favor Hoka sneakers. He wears his for running, while she embraces a range of outdoor activities. We chose the Arahi 7 for its supportive upper and midsole, extended heel pull, and durabrasion rubber, which aids stability and traction.
Fitbit Charge 6
Image courtesy Fitbit
Keep track of your fitness goals with the easy-to-operate Fitbit Charge 6. This wearable device helps you monitor your heart rate and lets you know how long you’ve been in the target zone while on the treadmill, bike, or rower. It can also offer info on the quality of your sleep, and provide you with a stress management score (among other things), and it’s water-resistant. There’s no need to worry if you forget to charge it at night, either: Its battery life lasts up to seven days.
Mobvoi TicWatch Pro 5
Image courtesy of TicWatch
If you are the type that loves to hop on a bike and explore the great outdoors, the TicWatch Pro 5 can function as your guide. It comes nicely equipped with a barometer, compass, and turn-by-turn GPS navigation, and has the ability to monitor your heart and respiratory rate, blood oxygen, and stress level. It also comes with altitude calibration (vital for trail running) and more than 100 workout modes, including one for open-water swimming. At the end of a long day, you can use it to track your sleep stages.
Polar H10 Heart Rate Sensor
Image courtesy of Polar
As important as it is to work out, it is equally important to make sure that you do not push yourself to the point of exhaustion and injury. “I use a Polar Pacer watch with GPS paired with a Polar H10 chest-strap heart rate monitor so that I can keep track of my workout zone, ” said Cañizares. “This keeps me from over-training and tracks my progress.”
COROS HR Monitor
Image courtesy of COROS
Withstanding pressures up to a depth of 50 meters, the COROS Apex 2 Pro connects to all five major satellite systems, has global offline maps and nutrition and sun alerts, and is made for extreme conditions. Orton said he loves his because it “helps me not only perform appropriately, but helps me navigate mountain trails and recover well.”
Saris H3 Direct Drive Smart Indoor Bike Trainer
Image courtesy of Saris
Turn your outdoor bike into a stationary bike with the Saris H3. Recommended by Orton, this trainer is made with a cast aluminum frame and precision balanced flywheel, able to withstand 2000 watts and replicate a 20 percent climbing grade, aided by an internal cooling system.
Stryd Duo
Image courtesy of STRYD
If a running coach says that there is a device he uses to improve his running power, you listen— and Orton assigns that ability to the foot pods that comprise Stryd Duo. They clip to your shoes and pair with your running watch or phone to let you know when you need to slow down or speed up, which supports training and recovery.
Neutrogena Sport Face Oil-Free Lotion Sunscreen Broad Spectrum SPF 70+
Image courtesy of Neutrogena
As crucial as it is to stay active, shielding your skin from the damaging effects of the sun when you exercise outdoors is just as vital. Neutrogena Sport Face is an oil-free broad-spectrum SPF that won’t clog your pores and is sweat- and water-resistant for up to 80 minutes. Apply it 15 minutes before sun exposure and at least every two hours thereafter to remain protected.
Oars + Alps 100% Mineral Antioxidant Sunscreen Spray with SPF 30
Image courtesy of Oars + Alps
A common complaint about mineral sunscreen is that it leaves behind a white cast—and no one wants that. Oars + Alps 100% Mineral Antioxidant Sunscreen Spray offers protection from the sun while helping to hydrate the skin with sunflower and jojoba seed oils. No chalky complexions here!
Dove Men+Care Clean Comfort Antiperspirant Stick
Image courtesy of Dove
Antiperspirants are designed to keep you dry throughout the day but they can also be drying. That’s not the case with Dove Men+Care Clean Comfort Antiperspirant Stick, which combats odors during tough workouts but also contains moisturizing ingredients such as dimethicone and castor oil.
Lavanila The Healthy Deodorant Spot Luxe
Image courtesy of Lavanila
For aluminum-free odor protection, put Lavanila The Healthy Deodorant Sport Luxe at the top of your list. This lightly scented paraben- and propylene glycol-free product tamps down bacteria with its blend of lemon and tea tree oil.
Ban Thigh & Body Rub Remedy Anti-Friction Stick
Image courtesy of Ban
Reduce the risk of chafing during long walks or runs by applying Ban Thigh & Body Rub Remedy Anti-Friction Stick to your arms, thighs, or anywhere else that can get raw. Formulated with skin-protecting ingredients such as glycerin, aloe, and calendula, and sweat-absorbing tapioca starch, it will make your workout sesh far more comfortable.
CastleFlexx
Image courtesy of CastleFlexx
Proper stretching and recovery is critical after any workout, regardless of intensity. Preventing injuries and maintaining flexibility are crucial to keeping your joints moving as they should. CastleFlexx’s stretching and strength tool can help release tension in your calves, thighs, hips, back, and other areas. It also comes with a removable two-lb. magnetic weight for increasing core strength.
Breethe
Image courtesy of Breethe
Focusing on your breathwork with this app can reduce stress in just five minutes. It features nature sounds, relaxing music, sound therapy, meditations, and even bedtime stories that help you fall asleep so you can rest, restore, and heal.
Zwilling Thermo Travel Bottle
Image courtesy of Zwilling
Use the Zwilling Thermo Travel Bottle to store your smoothie or protein shake for pre- or post-exercise replenishment. Its safety lock prevents spillage, and its double-walled insulation keeps your beverages cold for 12 hours.
Hydros Water Filter Bottle
Image courtesy of Hydros
Staying hydrated before, during, and after a workout is essential—and the Hydros Water Filter Bottle makes it easy to do. With its compact design, it fits nicely into the cup holder of a treadmill, bike, or elliptical and is light enough to carry if you decide to go for a walk outside instead. Its carbon filter is made of 100 percent coconut shell and housed in a BPA-free plastic bottle, providing clean, fresh-tasting water.
- Jillian Michaels, celebrity fitness trainer, health and wellness expert, author, and founder of The Fitness App
- Matt Tifft, racecar driver
- Darnell Cox, IIN, gerontologist and healthy aging coach
- Maria Pro, certified personal trainer and bodybuilder
- Kristina Cañizares, celebrity trainer, mobility coach, and founder of Fit & Bendy, a flexibility fitness company in Los Angeles
- Eric Orton, run coach and author
- Alissa Kuizinas, DPM, podiatrist with Wellness in Motion Boston
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Hollow Body Hold
Movement pattern: Core
Why it rocks: The hollow body hold is even more challenging than a plank (trust us), and requires full-body activation. Pro tip: Press your back into the floor and squeeze your core while doing this move. If you feel your lower back is rising off the floor, bend your knees to 90 degrees, says Sariya.
How to:
- Start lying on back with with arms extended overhead on floor and legs straight resting on mat.
- At the same time, and with control, lift arms, head, shoulder blades, and legs a few inches off the floor.
- Hold the elevated position, ensuring your low back is still glued to the ground.
Plank
Movement pattern: Core
Why it rocks: Planks are a great way to build total body strength. They’re a type of isometric hold, which takes a lot of effort and builds both stamina and endurance. Plus, they can easily be modified by planking on your knees or elevating your hands until you can do them all-out.
How to:
- Start on all fours with shins and palms flat on mat.
- Step back onto the on balls of your feet, creating a straight line from heels through the top of your head. Keep your gaze to the floor.
- Squeeze your glutes and abs to keep hips inline with your shoulders. Hold here as long as you can.
Bird Dog
Movement pattern: Core
Why it rocks: This is a great move to practice coordination, and builds core stability and balance.
How to:
- Start on all fours with wrists directly under shoulders and knees under hips. Keep back flat, core engaged, and a slight bend in elbows.
- Extend left arm out in front at shoulder height and right leg straight behind at hip height.
- Bend leg and arm and bring to midline under torso until elbow and knee touch. That’s 1 rep. Alternate sides.
Reverse Crunch
Movement pattern: Core
Why it rocks: This move builds strength and control through your core abs. Make sure you’re using your lower abs—and not momentum—to perform this movement. If you’re struggling, imagine you’re pushing your heels to the ceiling, Sariya says.
How to:
- Start lying on back with arms by sides and feet lifted off the ground, legs extended, and toes pointed.
- Squeeze your core to pull your hips off the ground. Do your best to push your toes up towards the ceiling instead of back towards your head.
- Slowly return to start. That’s 1 rep.
Russian Twist
Movement pattern: Core
Why it rocks: This move builds rotational strength. Make sure you have the proper form when doing this oblique-working move: Puff out your chest and keep a long line from your tailbone to your shoulder.
How to:
- Start seated with upper body leaned back until abs are engaged, legs lifted and bent, arms bent, hands clasped, and elbows wide. For an extra challenge, lift heels up off the floor.
- Rotate torso to right side so that right elbow is hovering off mat.
- Keeping lower body still throughout, rotate the upper body to the left side. That’s 1 rep.
Inchworm Shoulder Tap
Movement pattern: Core
Why it rocks: This exercise strengthens your shoulders, and works your core.
How to:
- Start standing with feet hip-width apart.
- Reach down to ground and crawl out into a high plank position, with your wrists just under your shoulders.
- Keeping hips square to ground, lift right hand to tap left shoulder.
- Return right hand to ground.
- Lift left hand to tap right shoulder.
- Return left hand to ground.
- Walk hands back to feet and return to standing. That’s 1 rep.
Plank Up Down
Movement pattern: Core
Why it rocks: This move builds strength in your chest and shoulders. To make it harder, come up onto your toes.
How to:
- Start in a high plank position (on knees or toes).
- Lower down, one arm at a time, into a forearm plank, keeping elbows under shoulders.
- Reverse the movement press hands one at a time into floor to return to high plank. That’s 1 rep.
Downward Dog Toe Tap
Movement pattern: Core
Why it rocks: This move fires up the core and hamstrings, all while strengthening your shoulders. Pro tip: If you can’t reach your toes, aim for knees or shins.
How to:
- Start in a high plank position with a straight line from head to heels and shoulders over wrists.
- Press torso back toward legs so heels lower to the ground, while reaching left arm to right toes. Maintain a long spine.
- Return to high plank.
- Repeat movement, bringing right arm to left toes.
- Return to high plank. That’s 1 rep. Continue alternating.
Scissor Kick
Movement pattern: Core
Why it rocks: Scissor kicks strengthen your lower abs and hip flexors.
How to:
- Lie on back with arms down by sides, palms down, and elbows and lower back touching the floor.
- Engage core by pressing lower back into the floor, tuck pelvis, and lift both legs about six inches off the ground.
- Raise one leg to 60-degrees, while maintaining the other leg at the 45-degree angle.
- Continue alternating legs up and down keeping knees as straight as possible.
Inchworm
Movement pattern: Core
Why it rocks: This move fires up both your core and upper body, making it a great warmup move for your upper body days.
How to:
- Start standing with feet hips-width apart.
- Hinge at hips and lower down until hands reach the ground, focusing on core activation and spine alignment, keeping legs as straight as possible.
- Crawl forward lifting one hand at a time with legs straight and hips lifted until in a high plank. Try to keep hips as square to the ground as you can throughout the move.
- Walk hands one by one back to feet.
- Reverse motion to return to standing tall. That’s 1 rep.
Plank Jack Shoulder Tap
Movement pattern: Core
Why it rocks: There’s a lot going on in this intermediate-to-advanced move. It targets lower abs and shoulders and gets your heart rate up. Pro tip: If your wrists start to get tired, you can do this on your fists.
How to:
- Start in a high plank position, with hands stacked directly under shoulders and head to heels in a straight line.
- Keeping core engaged, tap right shoulder with left hand as you jump feet outward.
- Return to high plank.
- Immediately repeat on the opposite side. That’s 1 rep.
Plank Knee To Nose
Movement pattern: Core
Why it rocks: This is a good core move that improves your spinal stability.
How to:
- Start in a high plank position with right foot lifted slightly up off the floor.
- Exhale and pull the right knee toward the chest while rounding the spine to bring nose toward knee.
- With control, reverse movement to return to plank position with right foot lifted. That’s 1 rep.
Leg Lower
Movement pattern: Core
Why it rocks: This move is great for core stability.
How to:
- Start lying on back with arms on mat and hands under butt, palms down, legs raised at a 90-degree angle from the floor, feet flexed.
- Slowly lower one leg as far down as possible without allowing your lower back to lift off the ground.
- Return to start.
- Repeat with the other leg. That’s 1 rep.
Forearm Side Plank
Movement pattern: Core
Why it rocks: This move works the shoulders, obliques, and the rectus abdominis.
How to:
- Lay on side with right forearm flat on the floor, elbow under shoulder, and both legs extended so body forms a straight line from head to feet. Feet can either be staggered for extra stability or stacked for more of a challenge.
- Engage core and lift hips off the floor.
- Pause and hold.
- Repeat on the other side.
Side Plank Thread The Needle
Movement pattern: Core
Why it rocks: Level up your side planks with a little extra movement. Pro tip: If you’re struggling to stack your feet, split your stance for better balance.
How to:
- Start on left side with left forearm on mat and knees bent.
- Raise right arm toward ceiling and lift hips up and away from the floor until body forms a straight line from head to heels.
- Keeping hips lifted, rotate left arm down and underneath torso and allow gaze to shift toward the floor.
- Reverse the movement to return to start. That’s 1 rep. Complete on the opposite side.
Pushup To Plank Row
Movement Pattern: Upper Body
Why it rocks: This exercise targets your chest and back at the same time. Once you get comfortable with the move, add a resistance band around your hands for a little more back challenge. Or, you can also pop into a high plank position for a full pushup.
How to:
- Start in a modified plank position, knees on ground, wrists under shoulders. Maintain a long spine with knees to head aligned.
- Lower into a pushup so chest hovers just above the floor, and elbows are close to sides.
- Push up from ground to return to modified plank position, then drive right elbow toward sky, performing a row.
- Return right hand to ground.
- Repeat row with left arm.
- Return left hand to ground. That’s 1 rep.
Superman Arm Extension
Movement pattern: Upper Body
Why it rocks: This is a great move for people who want to strengthen their posterior chain (or all the muscles on the back side of your body!). It can even help improve posture, says Sariya.
How to:
- Start lying facedown on a mat, legs extended, elbows tucked at sides.
- Squeeze glutes to lift legs and extend arms overhead simultaneously, pulling thighs and chest off the floor.
- Pause, then lower legs and bend arms to sides to return to starting position. That’s 1 rep.
Triceps Dip
Movement Pattern: Upper Body
Why it rocks: This move isolates the triceps. Pro tip: Make sure your hands are right outside your hips and your elbows are pointing behind you in order to really target the back of your arms. To make it more challenging, straighten out your legs.
How to:
- Sit in a chair (or on a box/step) and grip the front edges with hands.
- Scoot butt forward until it’s hovering just off the seat and legs form a 90-degree angle and straighten arms.
- Lower body down until biceps are parallel to floor.
- Engage triceps to press back to start. That’s 1 rep.
Superwoman Isometric Hold
Movement Pattern: Upper Body
Why it rocks: This move works the back muscles that stabilize and support your spine, making everyday movement easier, says Sariya.
How to:
- Lie facedown on the mat, with arms and legs stretched out.
- Squeeze glutes and lift torso and legs up as far as you can. Imagine reaching out with arms and legs.
- Pause at the top and hold.
Incline Pushup
Movement Pattern: Upper Body
Why it rocks: This is a great move for people working their way up to a flat pushup.
How to:
- Start in an incline plank position with hands on a chair, bench, or step and feet on floor with head to heels aligned.
- Lower down, with elbows pointing 45-degrees away from body, until arms bend to 90-degrees.
- Press back up keeping body in a straight line. That’s 1 rep.
Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.
Olivia Luppino is an editorial assistant at Women’s Health. She spends most of her time interviewing expert sources about the latest fitness trends, nutrition tips, and practical advice for living a healthier life. Olivia previously wrote for New York Magazine’s The Cut, PS (formerly POPSUGAR), and Salon, where she also did on-camera interviews with celebrity guests. She recently ran the New York City Marathon.
Cori Ritchey, C.S.C.S., is the fitness editor at Women’s Health, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.
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The U.S. Air Force updated its physical fitness program and score charts for the fitness tests to boost the long-term health of airmen.
The modernized program utilizes a more thorough assessment model to strengthen warfighter readiness by motivating airmen to build more sustainable fitness habits for the duration of their careers, according to a Feb. 27 release.
“This update is not just about increasing the physical fitness test standards; it’s about ensuring our warfighters are fit, ready, and prioritizing their long-term health,” Air Force Chief of Staff Gen. Ken Wilsbach said in the memo.
The updated score charts will have increased minimums for each scored component and separate charts are now available for Occupationally Specific Physical Fitness Assessments as well.
A baseline window for airmen to take the diagnostic tests will begin March 1, but scoring won’t become official until July 1, per the statement.
This gives the airmen time to adjust their training focus as needed before the official scoring date. The baseline period is also meant to produce data to ensure that the new program is implemented in a fair, accurate and effective manner across the Air Force.
“The baseline period will also provide the data required to assess and refine score charts in advance of full implementation of the new standards,” the statement says.
Airmen who complete the Physical Fitness Readiness Assessment during the baseline period can use that diagnostic score as their official fitness test score, according to the release.
Body composition will return as a scored component in the assessment, but airmen can elect to take it out of the test up to five days before testing the remaining components.
The release states that resources are made available to support the force through the transition, like trained experts that will instruct airmen through safe conditioning and a playbook that gives guidance on workouts, recovery and nutrition.
Earlier this year, the force announced that airmen can choose between a 2-mile run or the 20-meter High-Aerobic Multi-shuttle Run for their fitness tests every six months, following the “Culture of Fitness” initiative last September to encourage airmen and Space Force guardians to improve their physical fitness.
The statement says that the certification of the 2-mile run is in progress to ensure that all Air Force tracks meet official standards, and final measurement specifications will be published in the fitness program guide.
As announced in January, an airmen’s fitness assessment scores will become part of their annual evaluation to “incorporate a full picture of an individual’s performance and contributions.”
Cristina Stassis is a reporter covering stories surrounding the defense industry, national security, military/veteran affairs and more. She previously worked as an editorial fellow for Defense News in 2024 where she assisted the newsroom in breaking news across Sightline Media Group.
The universal quest for immortality continues, and new research has hinted at a small lifestyle change that could reduce overall death rates in countries if we start taking our movement more seriously.
Conducted by a global research team, the study named ‘Deaths potentially averted by small changes in physical activity and sedentary time: an individual participant data meta-analysis of prospective cohort studies’ was published in The Lancet and suggested that adding five more minutes of physical exercise a day to your life could reduce death rates by 6 per cent.
Conducted on cohorts wearing on-person devices from Norway, Sweden and the USA, scientists analysed activity and sedentary levels to deduce what was causing higher death rates and found that a little change could go a long way.
With the help of the study’s author and additional experts from the field, we delved into the details and uncovered exactly what we need to do to make sure we are maximising our health before it’s too late.
A little change makes all the difference
We already know that we should all be getting out and exercising to ensure everything in our bodies is running smoothly, but just how important is that daily movement and could it be contributing to national mortality rates?
Professor Ulf Ekelund works in the Physical Activity and Health department at the Norwegian School of Sport Sciences and was one of the authors of the study. He broke down the data for HELLO!.
The professor explained: “We estimated the number of deaths potentially prevented by five and ten-minute increases in moderate intensity physical activity if all individuals in the population adhered to this increase.
“We analysed the data using two different approaches:
- ‘High-risk approach’ comprising the least active 20 per cent of the population
- ‘Population approach’ comprising 80 per cent of the population (excluding the most active 20 per cent).
He continued: “We found that six per cent and ten per cent of all deaths might be prevented in the two different scenarios, respectively, if all individuals made these changes.
“If an individual is completely inactive, every little move counts. For example, the least active 20 per cent in our study sample were only active for an average of about two minutes per day of moderate intensity. If all these individuals increased their activity by five minutes per day, it might reduce the number of deaths by six per cent annually.”
Dr Darren Player, a professor in Musculoskeletal Bioengineering at University College London, who was not involved in the study, shared his interpretation of the data with us and added: “The key finding was that an increase in Moderate-to-Vigorous Physical Activity (MVPA) by only five minutes per day for the least active individuals prevented 6 per cent of all deaths. This effect could extend to as much as 10 per cent in all individuals, except for those who are already very active.”
Exercise versus moderate intensity
In terms of how to achieve the correct level of activity and movement, we have to understand the difference between physical activity and moderately intense movement. They are different and will yield different results.
Professor Ulf explained: “There is a clear distinction between moderate intensity activity and exercise. Brisk walking is an excellent type of moderate intensity, whereas exercise is defined as something people do with the purpose to enhance fitness and/or health. It is structured and repetitive. Exercise is only a small proportion of all the physical activity people do.
“Physical activity [PA] is any bodily movement that increases energy expenditure above resting levels. It can be conducted with different intensities from very low to very strenuous. Exercise is a subset of PA which is planned, structured and done with a specific purpose.”
© Getty ImagesCould any of this add years onto our lives?
While this study was specifically about reducing death rates through exercise and movement, it made us wonder how it would affect the number of years we could all expect to live. Would incorporating an extra five minutes of movement add any time to the general life expectancy?
Dr Darren referred to data from the UK Biobank to share his estimations. He said: “This is quite a difficult question to answer, but there is some evidence. The following paper suggests that there could be an increase in life expectancy of 0.9 years for inactive women and up to 1.4 years for inactive men.
“The increases are dependent on the nature of physical activity, with higher intensity and greater volume (total amount of exercise) being the key factors. This is a large UK Biobank study, which does have some strengths for the analyses.”
He continued: “However, the factors that contribute to life expectancy and mortality are complex and varied, with further studies required to understand the picture fully. Particularly, the effect of resistance training combined with other forms of physical activity is likely to have a greater effect than one type of activity alone. Further research is required in this area to provide suitable evidence.”
What type of exercises can I do during my five extra minutes a day?
According to the NHS, there are a variety of movements that you can incorporate into your routine to make sure you are hitting the target of five extra minutes of exercise per day to increase your longevity.
These range from simple activities like making a cup of tea to pushing a lawnmower and dancing around your living room for fitness, depending on the intensity you are able for. While the study suggested five minutes of moderate intensity exercise, the health service broke down its recommendations into sections based on vigour:
Light activity:
- Getting up to make a cup of tea
- Moving around your home
- Walking at a slow pace
- Cleaning and dusting
- Vacuuming
Moderate activity:
- Walking for health
- Water aerobics
- Riding a bike
- Dance for fitness
- Pushing a lawnmower
- Hiking
Intense activity:
- Running
- Swimming
- Football
- Hiking uphill
- Martial arts
It also suggested some easy-to-do strength exercises that involve using a kitchen chair or filled bottles of water as props:
- Sit-to-stand
- Mini squats
- Calf raises
- Standing sideways leg lift
- Standing leg extension
- Wall press-up
- Bicep curls
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