Fitness

Fit balance exercises into a busy day – Harvard Health

Published

1 year ago

August 22, 2024

Fit balance exercises into a busy day – Harvard Health

Adding balance exercises to a hectic schedule might seem like one chore too many. How are you supposed to squeeze in another 30-minute regimen when you’re already exercising daily, working, and running errands? The answer is by doing a little balance training at a time. “Just a minute of balance exercise here or there has a cumulative effect. As your balance improves, it gets easier to carry out daily functions,” says Kristina Dunlea, a physical therapist at Harvard-affiliated Brigham and Women’s Hospital.

We need good balance to safely perform upright activities, such as walking, getting up and down from a chair or bed, climbing stairs, or reaching up for a dish in a cupboard. Unfortunately, balance declines over time, increasing the risk of falls — a leading cause of injury and disability past age 65.

Finding the time

Since you need only a minute for a balance exercise, Dunlea recommends integrating it into a free moment that’s already built into your day.

“For many people, it’s when they’re standing and waiting for coffee to brew or brushing their teeth. Or it might be during TV time: think of commercials as your cue to get up and do a balance exercise,” she suggests.

Those opportunities also come with equipment to keep you safe if you become unstable during a balance exercise, such as a counter or desk to hold on to or a chair to fall back on.

Balance exercise ideas

A counter or sturdy chair works well for several effective balance exercises.

For example, a sturdy chair is a good spot for a sit-to-stand exercise — going from a sitting to a standing position, arms crossed, then returning to a sitting position and repeating the process. Dunlea recommends doing this exercise five to 10 times in a row. “It strengthens your leg and abdominal muscles and trains you to shift the main weight of your body up over your feet — your base of support,” she explains.

A counter works well for doing one minute of heel raises, tandem standing or walking, or standing on one leg (see “3 balance exercises to try at home”). “Standing on one leg is especially helpful for tasks requiring you to shift your weight and balance on one leg for a moment, such as climbing stairs or stepping up onto a curb,” Dunlea says.

But don’t continue a balance exercise if it’s so challenging that you’re at risk of falling. And if you currently have balance problems, it’s best to work with a physical therapist before trying these moves on your own. For more information, check out the Harvard Special Health Report Better Balance.

3 balance exercises to try at home

Tandem standing

Stand with your arms at your sides. Place your left foot directly in front of your right foot, heel to toe, and squeeze your inner thighs together. Lift your arms out to your sides to help you balance. Hold the position up to 30 seconds. Return to the starting position, then repeat with your right foot in front.

Heel raises

photo of a man performing the heel raises exercise as described in the article

Stand with your arms at your sides. Lift your heels, shifting your weight to the balls of your feet. Try to balance evenly without allowing your ankles to roll inward or outward. Hold. Lower your heels to the floor, maintaining good posture as you do. Repeat 10 times.

Single leg stance

photo of a man performing the single leg stance exercise as described in the article

Stand with your arms at your sides. Bend your right knee, lifting that foot several inches off the floor, and balance on your left leg. Hold the position up to 30 seconds. Return to the starting position, then repeat the process while balancing on your right leg.

Exercise photos by Michael Carroll

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Fitness

Winter Work Outs: Beware Of Vigorous Exercise That Can Harm Your Knees And Back

Published

4 hours ago

November 30, 2025

Press Room

Winter Work Outs: Beware Of Vigorous Exercise That Can Harm Your Knees And Back

Last Updated:November 29, 2025, 19:15 IST

Winter is the peak season for preventable injuries, especially among people who go from zero to beast mode without warming up properly.

It is important to focus on the basics while working, especially in winter months

Winter and year-end have that weird motivational magic: the cold hits, the guilt kicks in, and suddenly everyone wants to “fix their fitness” overnight. Gyms fill up, running tracks get busy, and people jump straight from hibernation mode to high-intensity everything. And honestly? That’s where most winter workout injuries begin.

If you’ve ever felt your knees crack louder than your New Year’s resolutions or your lower back screaming after a surprise sprint session, you’re not alone. Orthopaedic doctors say winter is the peak season for preventable injuries, especially among people who go from zero to beast mode without warming up properly.

Dr Ashis Acharya, Orthopaedics and Sports Medicine, Sir Ganga Ram Hospital, New Delhi, puts it straight: “Cold muscles are tight muscles. Tight muscles get injured faster. Most knee and lower-back injuries in winter happen because people start vigorously without allowing the body to transition from cold to active.”

Why Winter Makes You More Vulnerable

Think of your muscles like cold rubber bands. They’re less flexible, stiffer, and more likely to snap under sudden stress. When the temperature dips, your body goes into “leave me alone” mode.

Your muscles don’t get the same easy blood flow, so they take longer to warm up. Your joints feel a little creaky, like they’ve been sitting in one position too long. And your tendons? They tighten up like stubborn rubber bands, which means your knees and lower back have to work way harder than they should.

The Usual Culprits: Mistakes Everyone Makes

‘I’ll warm up as I go’: That’s like starting your car in freezing weather and immediately hitting 100 km/h. Your knees, especially the patellofemoral joint, take the first hit.

Jumping from desk job to deadlifts: If you sit 8–10 hours a day, your hip flexors tighten, and your glutes go on vacation. Winter amplifies this. So, when you suddenly lift heavy, your lower back ends up doing the job your hips should be doing.

Running with cold shoes, cold muscles, cold everything: Runners are notorious for this. Cold mornings + no mobility work = knee pain that sticks around longer than your enthusiasm.

Overconfidence because ‘Winter feels good for workouts’: Sure, cold air feels refreshing. But inside, your joints are screaming, “please stop”.

What Actually Helps

Warm up for 10–15 minutes. Light mobility, marching, ankle circles, hip openers, simple but magic.
Start slower. Build intensity gradually over 2–3 weeks.
Layer up. Warm muscles = safer movements.
Strengthen the basics. Glutes, hamstrings, quads, core. These stabilise your knees and back.
Stretch after workouts. Winter tightness lingers, so cool-downs actually matter.

As Dr Acharya sums up, “Consistency beats intensity. Winter workouts are great, but only if your body is ready for them.” You can absolutely crush your winter goals. Just don’t treat your body like it’s auditioning for an action film on day one. Warm up, ease in, stay smart, and your knees and back will thank you all season long.

First Published:

November 29, 2025, 19:15 IST

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Fitness

I tried the Wattbike Proton smart bike for a month and it’s the best exercise bike I’ve ever used

Published

21 hours ago

November 29, 2025

Press Room

I tried the Wattbike Proton smart bike for a month and it’s the best exercise bike I’ve ever used

I’ve tried a lot of stationary exercise bikes in my time as a fitness writer, but I can safely say the Wattbike Proton is my favorite.

And now you can get your hands on the Wattbike Proton with $450 off in the Black Friday sale—down to $1,845 from $2,295 (excluding shipping). This price includes a free subscription to Hub+, the premium version of the accompanying app, worth $80.

I was lucky enough to test this smart bike out for 30 days and it’s surprisingly addictive. I’ve been using it every day without fail and it’s become my new way to de-stress.

I got into a routine of getting on the bike every night before dinner and not only did it give me a much-needed energy boost, it felt good to spin the legs and the day’s stresses away. Here’s what else I discovered.

It’s really compact

As well as a writer, I’m an independent personal trainer and my kitchen-living room is overflowing with fitness equipment, so I was pleasantly surprised that the Wattbike Proton was much smaller than I expected—just 57cm x 102cm.

At 48kg, it’s quite heavy to move, so I’d recommend setting it up next to an outlet. It does have rollers to help you move it, however.

It’s family-friendly

It’s simple to adjust (something I had to do a lot because my two daughters were obsessed with it!) and the magnetic resistance results in a smooth and quiet ride—ideal if you want to do a workout early morning or late at night when the kids are asleep.

The Proton automatically adjusts the resistance, too, so you don’t need to worry about changing it (unless you want to) and you can just concentrate on pedalling.

The app is free—no monthly fees for once!

Fans of Peloton might bemoan the lack of inbuilt screen and instructor-led classes, but one thing I loved about the bike is that you don’t have to pay for the excellent Wattbike Hub app.

There is a subscription option if you want to unlock premium features like personalized workouts, but honestly, you don’t need to.

I worked my way through multiple workouts—from HIIT, endurance, speed, aerobic all-rounders and climbs—and I still had plenty of classes to try. There are even workouts designed to improve your running performance.

And in just 30 days I felt like my cycling ability had improved. Cycling felt easier, especially riding the heavy longtail cargo bike I cart the kids around on.

You can also connect it to many of the popular cycling apps, including Zwift and Rouvy, and it will sync happily with Apple Health and Strava.

The data helps you stay motivated

When I first started using the bike, the amount of stats on the app was a little overwhelming. But as I got the hang of things I found them really motivating, and enjoyed the traffic light system that indicated when I was hitting my targets for both power output and cadence.

I’m still a little baffled by the PES (Pedalling Effectiveness Score) system, which gives a visual depiction of how well you are pedalling. Not very well in my case. My left leg was always pushing harder, according to my stats, generally around 54% compared with 46% for my right. But I put that down to my physio’s assessment that my pelvis twisted in childbirth, causing my right leg to be slightly weaker than the left.

“A perfect PES score is 75, but it’s just a guide of where you are,” Wattbike’s Tom Crampton told me. “We have some beginners who get on and just nail it and some seasoned riders who are still hovering around the 55 mark. The key thing is that it’s a visual aid and you can improve it with the simple coaching points on the app.”

The Proton is well designed, but I have some notes

The Proton is set up like a road bike with drop handlebars and a very thin racer-style saddle. It’s fine for short rides, but not that comfortable for longer ones. Padded shorts were definitely needed for any workouts longer than 40 minutes.

The Proton has two bottle holders and caged pedals, but these can be swapped for ones with toe clips if you prefer.

There’s no inbuilt screen, but it has a small media holder, which I used for my iPad and I balanced my phone on the smaller shelf below, however it fell off several times. Something more sturdy or slightly bigger so you can use a tablet and phone at the same time would be helpful.

Fitness

Is morning or evening exercise better for weight loss? Researchers find out

Published

2 days ago

November 28, 2025

Press Room

Is morning or evening exercise better for weight loss? Researchers find out

Any exercise is better than no exercise when it comes to losing weight, and ultimately, you should go when you know you can stay consistent because it fits in your schedule. For some people, that’s first thing in the morning, and for others, that’s in the evening after work. Others like to mix it up depending on what’s on the agenda.

In a thought-provoking study, researchers found that moderate-to-vigorous physical activity, such as running, cycling, sports, and brisk walking, is protective against obesity. However, what’s less clear is the optimal time to get those muscles moving and break a sweat. Does it really matter that much? Are we overthinking it? Researchers dived deeper to understand more.

The study

In a study published in the journal Obesity, researchers placed 5285 participants into three different groups based on when they did most of their exercise:

Morning workout group
Midday workout group
Evening workout group

The researchers tested the patterns and associations between the timing of moderate-to-vigorous physical activity and obesity. They compared how exercising at different times related to both waist size and body weight.

The results

The results revealed the following:

Morning exercise seemed to be the most effective for weight control.
Those who were the most active in the morning had a lower body mass index and smaller waistlines overall, even when they did the same amount of exercise as those who mostly exercised midday or in the evening.
Exercising at any time of the day was beneficial for obesity, but morning exercisers had the strongest link to lower obesity.

Meeting the exercise guidelines

Among the individuals who met the weekly exercise guidelines of at least 150 minutes every week, their average body mass index was:

Morning — 25.9
Midday — 27.6
Evening — 27.2

For those who met the exercise guidelines, their waist size was:

Morning — 91.5 cm
Midday — 95.8 cm
Evening — 95.0 cm

Overall, morning exercisers were leaner.

The takeaway

Exercise helps prevent obesity and promotes weight loss, no matter what time you get your muscles moving. This study shows that morning exercise may be superior and offer an extra advantage for weight loss compared with midday or evening exercise. In this study, morning exercisers had lower BMIs and smaller waists. There’s more to the weight-loss picture than exercise alone; other factors like nutrition, hormones, toxicity, sleep, certain medications, and stress also play a role.