Even a few days away from Earth can significantly alter the human body. Without the constant pull of gravity on the skeleton, muscle and bone can quickly atrophy. To combat this immediate physical decline, the four astronauts aboard Orion on the Artemis II mission are using a specially designed machine known as the flywheel.

In a video blog posted before the crew launched, Canadian astronaut Jeremy Hansen compares the flywheel to a rowing machine. “Like a cardiovascular workout where you row at a lower resistance and a fast pace,” Hansen explains as he demonstrates the flywheel’s functionality. Astronauts strap their feet onto a small platform and pull on a handle connected to a cable. Pulling spins a flywheel. It works like a yo-yo, according to NASA — astronauts get as much resistance as they put into it.

The Artemis II crew exercises on Orion using a flywheel, a simple cable-based device for aerobic and resistance workouts.
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The flywheel is small, not unlike an extra large shoebox. Working in Orion’s tight quarters — only 316 cubic feet , about the size of a smallish bedroom — engineers had to design this device to perform with utmost efficiency, so that it can both provide a cardiovascular workout and resistance exercises up to 400 pounds. Astronauts can use it to do weightlifting moves like squats, deadlifts and curls.

Before the astronauts, there were the pillownauts 

The flywheel has been years in the making. Jessica Scott, an exercise physiologist at Memorial Sloan Kettering Cancer Center, worked on early prototypes for NASA, anticipating that astronauts would be vulnerable to rapid muscle atrophy without physical exertion.

Scott compares ten days in space to ten days in bed. Atrophying for that amount of time, says Scott, “You would feel very weak and your muscles start to lose size very quickly.” The heart, she stresses, is especially vulnerable with this decline in strength.

When recruiting people to study these early flywheel prototypes, says Scott, researchers looked for 30 subjects willing to lie in bed for 70 days. She and her colleagues weren’t sure they would be easy to recruit.

Turns out, people were eager to spend hours a day reclining in the name of science.

“We had over 10,000 people apply for 30 positions,” says Scott.

They called themselves the “pillownauts.”

Researchers divided these participants into different groups. Some stayed in bed all day. Some of them broke their bed rest in order to work out on a more traditional suite of exercise equipment, and some of them used the flywheel. The goal was not to improve fitness, but to prevent declines.

The flywheel, says Scott, delivered the results researchers were hoping.

“What was really exciting was that the small device could prevent the declines, the same amount that a full gym could do,” she says.

Other missions — like those aboard the International Space Station — have full suites of exercise equipment. The flywheel has not yet been tested for longer durations, but Scott says she’s hopeful it could also provide fitness for astronauts in longer periods of gravity deprivation.

Not everyone’s an astronaut, but everyone ages

Even for people who are not planning on orbiting the moon — this research has important implications, says Thomas Lang, a radiologist who studies bone and muscle loss and has worked with NASA on exercise science for previous missions.

“You start childhood and then as you grow your bone density and mass reach a peak,” says Lang, “in your late twenties or early thirties.”

Those who are lucky to live to old age, he says, will experience hormonal changes that lead to bone loss over time. For women, that escalates sharply in menopause. “That’s a big whopping decline,” says Lang.

Men’s decline may not be as dramatic, says Lang, but they are also vulnerable, especially as they live into their 70s and 80s.

NASA researcher Jessica Scott is also hopeful this work could have broader applications for the general public. Few of us will travel to space, but many of us can relate to dealing with time and space constraints when it comes to exercise, says Scott.

“One day we could all be having our own flywheel,” she says — something small enough to fit under a desk at work, or in the corner of an office.

After his first 30-minute aerobic session with the device, astronaut Reid Wiseman said he was happy to report that in addition to providing a good workout, he was pleased the flywheel didn’t drive his roommates too crazy. No one had to wear ear plugs to block out the sound.

“ It is a really good piece of gear and we can actually get a nice workout,” says Wiseman. “I look forward to the next time I get to try a resistance workout.”

While you probably know that walking after eating and avoiding sitting for prolonged periods of time can reduce glucose spikes and help manage blood sugar levels, a recent study shows that something much simpler could be just as effective: seated soleus push-ups, a.k.a. seated calf raises.

The research was done on an equal number of men and women in their late 20s to early 30s, and involved them performing continuous soleus push-ups after consuming a glucose drink. Blood glucose and insulin were then measured at various intervals over time. The same measurements were taken on participants after consuming the drink, without the soleus push-ups, and responses were compared.

Doing the exercise led to a 52% reduction in glucose spikes, and a 60% lower insulin response, proving that you may not even need to leave your desk or sofa to improve blood sugar control.

There’s something unique about the exercise that makes it superior to others. ‘There’s a muscle in your calf called the soleus muscle,’ French biochemist Jessie Inchauspé, a.k.a. The Glucose Goddess, explained during an episode of Steven Barlett’s podcast, The Diary of a CEO. ‘This muscle is very good at soaking up glucose from your blood stream, so this is an easy hack you can do after you east something sweet – just do some calf raises at your desk, nobody will notice. In studies they do hours of this, but even just one minute is better than nothing.’

What’s important to reap the rewards is that the exercise is performed after eating (as in the study, where participants did it after consuming a glucose drink), and that reps are continuous as opposed to performed in sets with rest. This is because the sustained activation is what drives the glucose uptake – the continuous muscle contractions ensure glucose levels can’t rebound during rest intervals.

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The authors of the study added that the exercise is a practical low-cost strategy – and one that could be particularly useful for people who are sedentary, elderly or have limited mobility.

Unless you’re diabetic, insulin resistant, or have metabolic risk factors such as PCOS, remember that glucose spikes are normal. They’re simply part of the digestion process and healthy bodies are capable of returning to baseline glucose efficiently. You don’t need to strictly avoid spikes, but better management of blood sugar can help energy levels and appetite, even without medical conditions. Speak to a medical professional if you’re unsure.

How to do soleus push-ups

1. Sit upright with your feet flat on the floor, knees bent at about 90 degrees.
2. Lift your heels while keeping the balls of your feet on the ground (like a small calf raise).
3. Lower your heels back down in a slow, controlled motion.
4. Repeat continuously at a steady, gentle pace for an extended period (aim for continuous movement over short sets with rests in between).

How long to do them

While the study involved participants performing the exercise continuously for around four hours, a separate study proved that a reduction in glucose spikes occurred around the 30-minute mark. It’s also worth noting that, anecdotally, Reddit users report a reduction in glucose spikes after just eight minutes, and Inchauspe affirms that ‘even one minute is better than nothing’.

The conclusion

Most of the existing research is based on a small sample size and performed in specific, controlled lab conditions – but the findings are promising proof that the exercise could be superior to other exercises for blunting glucose spikes, and could be an effective method for people who spend a lot of time sitting or those unable to employ other hacks, such as walking after meals. They’re not a magic bullet for everyone; any light activity after meals (like walking) is well-proven to manage blood sugar levels, but if you are unable to walk or perform other exercise, it’s worth a try.

 As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red.Now, she oversees all fitness content across womenshealthmag.com.uk and the print magazine, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, where we showcase the women proving that age is no barrier to exercise. She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how.Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.  

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Starting your day with a healthy dose of exercise can help build core strength and stability.

Many famous fitness icons believe in the power of morning exercise. Actor and fitness enthusiast Mark Wahlberg is one major fan and stays dedicated to his intense 4 a.m. workout sessions. In fact, the celeb says early morning workouts make him feel like he can “conquer the world“—they help him begin each day with a feeling of accomplishment, and science agrees.

According to Piedmont Healthcare, rising early and working out offers mental clarity, less distractions, and a boosted metabolism for the rest of the day. Having a morning routine in place is also a way to ensure it gets done. And one essential age-related item on that a.m. bucket list? Building your core. A strong core is essential for independent, active living. Your core includes your back, pelvic, and abdominal muscles, and helps you walk, lift, bend, and more. It’s also key when it comes to keeping you from slouching and remaining balanced.

We spoke with Doug Bertram, M.S., L.Ac., MTCM—Founder & CEO of Structural Elements®, a three-time Ironman triathlete, and ultramarathoner—who shares three morning exercises to build core strength faster than planks after 50. With more than 30 years of experience, Bertram has progressed the field of orthopedic wellness by focusing on the body’s structure rather than pain symptoms on their own. He developed the Structural Elements® Balancing Method, an integrative approach emphasizing postural alignment, fascia mapping, and tensegrity-based assessment.

“Core strength often declines after the age of 50 due to several factors, primarily related to the natural aging process,” Bertram tells us. “One significant factor is sarcopenia, which is the age-related loss of muscle mass. As muscle fibers decrease, the core muscles, crucial for stability and support, become weaker. This decline in core strength negatively impacts balance, increasing the risk of falls, which can be particularly dangerous for older adults. Additionally, weakened core muscles contribute to poor posture, leading to discomfort and potential back pain.”

Daily movement can become more laborsome, decreasing overall mobility, confidence, and independence. In addition to sarcopenia, stiffening of the fascia and reduced elasticity of tissues can make you less capable of distributing load.

Which Core Muscles Should Be Prioritized To Build Functional Strength?

In order to build functional core strength after 50, it’s essential to prioritize specific muscle groups that contribute to overall support and stability.6254a4d1642c605c54bf1cab17d50f1e

“The transverse abdominis is essential for stabilizing the pelvis and spine, while the multifidus plays a crucial role in spinal alignment and stability,” Bertram tells us. “The rectus abdominis, commonly known for creating the ‘six-pack,’ is involved in overall core function. Additionally, the obliques are vital for rotational movement and lateral stability. Lastly, strengthening the pelvic floor muscles is important for core stability and can improve overall health and function, particularly in maintaining continence.”

Below, Bertram offers three morning moves that can help boost core strength more efficiently than planks. These exercises offer a safe yet effective way to strengthen the essential muscles in your core.

Bird-Dog

“The bird-dog involves starting on all fours and extending one arm and the opposite leg while engaging the core, which enhances stability and activates multiple core muscles,” Bertram says.

1. Start on all fours.
2. Extend your left arm and right leg, keeping your core braced.
3. Hold for a moment before returning to the start position.
4. Switch sides, continuing to alternate.

Dead Bug

“The dead bug is performed lying on the back with arms extended and knees bent, lowering one arm and the opposite leg without arching the back, promoting core control and stability without straining the back,” Bertram points out.

1. Lie face-up on the mattress with your arms extended toward the sky and knees lifted and bent to 90 degrees.
2. Press your lower back into the mattress as you gradually lower your left arm and extend your right leg.
3. Return to the center.
4. Then, lower your right arm and left leg.
5. Continue to alternate.

Seated Leg Lifts

“Seated leg lifts entail sitting on a sturdy chair and lifting one leg off the ground while engaging the core, making it easier on the joints while effectively strengthening the abdominal muscles,” Bertram says.

1. Begin seated at the edge of your chair with your legs straight out. Hold onto the sides of the chair.
2. Activate your abs as you lift both legs and bring your knees toward your chest.
3. Hold for 2 seconds at the top, making sure not to round your back.
4. Slowly lower.

Alexa Mellardo