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.
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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.
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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
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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.
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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
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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.”
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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
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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.
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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
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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
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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.
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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
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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.
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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
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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
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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.
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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
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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
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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
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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
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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
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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.
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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
If you’ve ever started a new workout routine with the best intentions only to find yourself skipping sessions by week two, you’re not alone. I’m the type to get trapped in the same cycle of burnout, where I go hard for a couple of weeks, feel exhausted, feel guilty, and repeat. For me, what finally broke that cycle wasn’t a new gym membership or a fancy fitness app, but a simple scheduling hack: the “3-3-3 rule.” I’d seen this rule applied it to general productivity, and all the same principles can apply to your fitness habits, too. Here’s how you can use the 3-3-3 rules to structure your workouts and create a habit that sticks.
What is the 3-3-3 rule?
The 3-3-3 “rule” (or “method,” or “gentle suggestion”) is essentially a weekly workout framework built around three types of movement, each done three times per week:
Three strength training sessions. This includes lifting weights, bodyweight circuits, resistance bands, whatever builds muscle and challenges your body.
Three cardio sessions. This includes running, cycling, swimming, jump rope, a dance class—what counts as “cardio” is up for debate, but here, I think of it as anything that gets your heart pumping.
Three active recovery days. This includes light walking, yoga, stretching, foam rolling, and so on.
And yes, I realize this math adds up to nine intentional days of movement across a seven-day week. Here’s the thing: You do double duty some days, or skip workouts here and there, or adjust to a nine-day cycle, because the point isn’t rigid scheduling. The point is rhythm over a strict structure. For me, the 3-3-3 rule provides a sense of momentum that’s flexible enough to fit into real life, but consistent enough to actually stick to.
Why the 3-3-3 rule works for me
Before I get into how the 3-3-3 rule helped me specifically, let’s talk about why so many workout plans fall apart in the first place. I believe most of them make two classic mistakes. The first is doing too much, too soon. You go from zero to six days a week at the gym, you get burnt out, and the whole thing unravels. The second mistake is having no real structure at all—just vague intentions, like “I’ll work out when I can,” which never materializes into anything real for a lot of people.
For me, the 3-3-3 rule solves both of those problems. It gives me enough structure to build habit and momentum, but not so much intensity that my body and brain feel overwhelmed. I personally adore running, but I struggle to motivate myself to lift weights; the 3-3-3 rhythm here helped me find a middle ground between those two workouts. When I know I have three strength sessions to hit in a week (or nine-ish day cycle), I can look at my calendar and find three slots without too much drama or dread.
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There’s also plenty of breathing room built into the plan, which was the biggest game changer for me. I used to have the (toxic) thought that my rest days were wasted days, which is a mentality that led to either overtraining or complete inactivity with pretty much no middle ground.
Plus, there’s something psychologically satisfying about the number three. I know and love the rule of threes in photography, comedy, survival tips, and all over the place.
How to make a 3-3-3 workout schedule work for you
The 3-3-3 rule has a ton of wiggle room for customization. Here are some ideas for how you can approach it:
What do you think so far?
For strength days, pick a format you actually enjoy. That might be a full-body circuit, a push/pull/legs split, or a class at your gym. (Boxing, anyone?) Your focus on these days should be a progressive challenge—push yourself, yes, but don’t obliterate yourself.
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For cardio days, variety helps. Mix a longer, easier effort with a shorter, more intense session (like a 20-minute interval run). I know I’m biased, but cardio really shouldn’t feel like punishment.
For recovery days, resist the urge to “make them count” by sneaking in extra work. The whole point is to let your body consolidate the gains from your harder days. Walk, stretch, breathe, and trust the process.
Another practical tip: Pick a night to map out your 3-3-3 week ahead of time. You’ll probably find that the week arranges itself pretty naturally once you’re looking for those nine windows.
The bottom line
As always, consistency should always be your priority in fitness. If you’ve been struggling to find a rhythm, if your past workout plans have always fizzled out around week three, give the 3-3-3 rule an honest four-week try. Maybe start with a 1-1-1 month! After all, the 3-3-3 rule isn’t a hack to totally transform your physique, but I do think it can provide something way more valuable. Finding a routine that works for you—like the 3-3-3 rule works for me—is the first step to make exercise a reliable, sustainable part of your life.
We spend hours testing every product or service we review, so you can be sure you’re buying the best. Find out more about how we test.
QLVR ENDVR: Two minute review
Most running shoes feel familiar for a reason: the formula has barely changed in millennia. We have archaeological evidence of shoes being fastened with “shoelaces” as far back as around 3,500 BC, yet the basic lace-up running trainer remains the default.
QLVR (pronounced “clever”) set out to challenge that. Its debut shoe, the ENDVR, is a laceless “running slipper” built around a women-specific mechanical structure, with a slip-on Wing Fit system inspired by the way a bird’s wing opens and closes around movement.
The brand’s core argument is blunt: most athletic shoes are designed on men’s lasts (the mechanical devise used by manufacturers to create the foot shape) and scaled down for women, even though women’s feet tend to have different shapes and pressure points. So, they decided to literally break the mould and design something specifically for women’s feet.
It sounds like a noble ambition, although it didn’t necessarily start out as one. Originally the company was focused on doing away with laces. But co-founder and footwear designer Martin Dean soon realised this would be impossible with a unisex shoe.
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“We were tweaking the design but we couldn’t get it to work. The unisex fit system means it would just be too loose on the back of a woman’s foot,” said Dean.
“That’s when we realised that the majority of footwear is made to fit a man’s foot. So we thought ‘let’s launch this for women’.”
As a runner who often struggles with shoe fit, I could immediately relate to Dean’s explanation. I spend an inordinate amount of time fiddling with laces trying to get the fit around my ankle just right. I don’t want the laces to dig in, but I also don’t want my ankles rocking around. I also struggle with the width of running shoes finding that the toe box shape is never quite right. Typically, a lot of running technology, not just shoes but also some of the best running watches, are male by default.
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When I heard about the QLVR ENDVR I was keen to try them out. Maybe, finally, this shoe would fit! Over the past couple of months, I’ve been testing the shoe on a range of activities. Treadmill intervals, 10k easy road runs, gym sessions and as an everyday trainer for trips around the shops.
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As soon as I slipped the pair on they immediately felt different. But were they the shoe I was ultimately looking for?
(Image credit: Lily Canter)
What makes it different?
The ‘women-first’ part is not just a marketing line. QLVR is designed around a more ‘triangular’ female foot shape, with a narrower heel, wider toe area, and higher arches, rather than shrinking a men’s shoe and relying on laces to make up the slack.
The laceless part is the standout: the Wing Fit system is designed to sit in a closed, ‘laced-up’ position, flexing as you step in and then holding the rearfoot securely once your heel drops. In practice, it’s the first slip-on I’ve tried that feels like it’s meant to be run in. There is an immediate locked-in feel, and the foot is held snugly inside with minimal slippage. Being able to slip on a shoe and have the perfect heel fit straight away is a revelation.
Then there’s sustainability. QLVR leans hard into bio-based materials: a dandelion-derived foam it calls Dandelite, a Pebax Rnew polymer (from castor beans) for the Wing Fit system and propulsion plate, and a Tencel yarn upper made from eucalyptus fibres.
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What it’s like to run in
The fit is the first shock. I used QLVR’s sizing guidance and went down to a UK 6.5 (I usually size up to a 7 in running shoes). Straight out of the box, they felt very snug: secure around the ankle and heel, with noticeably more arch presence than I’m used to.
But that sense of the arch’s prominence faded fast. Once I started moving, the shoe relaxed into something closer to a slipper-like comfort, without the wobbly, overly soft feeling some max-cushioned shoes can have. For easy treadmill miles, it’s been especially pleasant: quiet, stable, and easy to forget about.
The laceless convenience is not a gimmick, either. If you’re popping out for a short run, going from work to gym, or fitting training into the cracks of a day, sliding in and heading off is genuinely freeing. No lace bite across the midfoot, no fiddling to get heel lockdown just right. The rearfoot hold is simply “there” every time.
QLVR positions the ENDVR as a shoe that can handle everything from intervals to cross-training. Based on my testing, that checks out. It feels comfortable and controlled for steady running, and supportive enough for gym sessions where you’re moving laterally or lifting lightly.
But that doesn’t mean it’s perfect. For me, the snugness may be a limiter. On longer distances, feet swell and I like a little more room up front. With my toes close to the end of the shoe and a hint of heel rub developing, I’d be cautious about taking these beyond half marathon territory. But then again, they are designed as an all-round training shoe rather than a long distance running pair.
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Grip has been mostly fine on roads, but on icy patches I felt less confident than in some of my regular winter-friendly trainers. And, subjectively, the look will be divisive: the Wing Fit silhouette is unapologetically bold, and personally I think they’re pretty ugly.
One extra practical win: QLVR says you can machine-wash the shoes cold after removing the insoles and using a laundry bag.
(Image credit: Lily Canter)
Price and availability
The QLVR ENDVR costs £165 ($233, AUS $311) and is sold direct from the QLVR website. QLVR says it ships worldwide, although its FAQ notes US shipping is temporarily on hold while it assesses the impact of new import tariffs. The pricing is pretty much on-par with mid-range running and gym shoes.
QLVR ENDVR: Specifications
Swipe to scroll horizontally
Type
Neutral multi-training
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Drop
9mm drop with 35mm rear / 26mm forefoot stack height
Weight
270g (women’s size 6)
Sizing note
QLVR’s current guidance is worth considering carefully, as it is a little contradictory. The product page and FAQ suggest the shoe can size up a bit small, recommending going up half or a full size if you’re between sizes. But the size chart says if you follow its guide you don’t need to go up in size, as toe wiggle-room is built in. This is why I opted for a 6.5 after measuring my feet according to their metrics. If I wanted to run longer distances in these shoes, I would definitely size up to 7.
Move more. Sit less. For many years, that’s been accepted guidance for people wanting to get healthier.
Now that message is getting refined, with a growing body of research suggesting that certain types of movements may be more beneficial than others when it comes to health benefits.
The intensity of your exercise may matter as well. A new study published in the European Heart Journal found that a small amount of vigorous activity may be linked to lower risk of eight different chronic diseases.
The findings raise questions about why intensity matters and how people can incorporate more intense exercise routines into everyday life. To better understand the study’s implications, I spoke with CNN wellness expert Dr. Leana Wen, an emergency physician and clinical associate professor at George Washington University. She previously served as Baltimore’s health commissioner.
Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.
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CNN: What did this study examine about exercise and its relationship to chronic disease?
Dr. Leana Wen: This investigation looked at how the intensity of physical activity is related to the risk of developing a range of chronic diseases. Researchers analyzed data from two very large groups in the UK Biobank, which is a long-term health study in the United Kingdom that tracks medical and lifestyle information from hundreds of thousands of participants. One group included about 96,000 people who wore wrist activity trackers that objectively measured their movement, and the other included more than 375,000 people who self-reported their activity.
The researchers followed participants over an average of about nine years and examined the development of eight conditions: major cardiovascular events, atrial fibrillation, type 2 diabetes, immune-related inflammatory diseases, fatty liver disease, chronic respiratory disease, chronic kidney disease and dementia, as well as overall mortality.
The key finding was that the proportion of activity done at vigorous intensity mattered. People who had more than about 4% of their total activity classified as vigorous had substantially lower risks of developing these conditions compared with people who had no vigorous activity at all. The numbers were stunning, with the participants having the following results:
63% lower risk of dementia,
60% lower risk of type 2 diabetes,
48% lower risk of fatty liver disease,
44% lower risk of chronic respiratory disease,
41% lower risk of chronic kidney disease,
39% lower risk of immune-mediated inflammatory diseases,
31% lower risk of major cardiovascular events,
29% lower risk of atrial fibrillation, and
46% lower risk of death from any cause.
These results are amazing. Imagine if someone invented a medication that could reduce the risks of all these diseases at once — it would be very popular! Crucially, even people who exercised a lot still benefited if the proportion of time they spent doing vigorous physical activity was increased. Conversely, people who were relatively inactive also benefited from adding just a little bit of higher-intensity exercise to their daily routines.
CNN: What counts as “vigorous” physical activity?
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Wen: Vigorous activity is generally defined as exercise that substantially raises your heart rate and breathing. A simple way to gauge it is the “talk test.” If you can speak comfortably in full sentences while exercising, you are likely in the low to moderate range. If you are so out of breath that you can only say a few words at a time, that is vigorous.
Running, cycling, lap swimming or climbing stairs quickly could count. But this also depends on people’s baseline fitness. For some individuals, taking longer strides with walking can be vigorous exercise. Others who are already fairly fit would need to do more. It’s also important to remember that vigorous activity doesn’t have to be in the context of a structured exercise plan. Short bursts of effort in daily life, such as rushing to catch a bus or carrying heavy groceries upstairs, can also qualify if they raise your heart rate and make you breathless.
CNN: Why might higher intensity exercise provide additional health benefits?
Wen: Higher intensity activity places greater demands on the body in a shorter period. This type of movement can improve cardiovascular fitness, increase insulin sensitivity and support metabolic health more efficiently than lower-intensity activity alone. Some studies have also linked vigorous activity with cognitive benefits.
Greater intensity may have distinct benefits across different organ systems. The researchers found that some conditions, such as immune-mediated inflammatory diseases, appeared to be more strongly linked to the intensity of activity than to the total amount. On the other hand, type 2 diabetes and kidney disease were influenced by both how much activity people did and how intense it was. Why this is the case is not yet known, but intensity appears to have a significant impact across diseases affecting multiple organs.
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CNN: How much vigorous activity do people need?
Wen: The threshold for people seeing a benefit appears to be relatively low. The researchers found that once people reached more than about 4% of their total activity as vigorous, their risk of developing chronic diseases dropped substantially.
To put that into practical terms, we are not talking about professional athletes dedicating their lives to hours of high-intensity training. Everyday people may see benefits from just doing a few minutes of vigorous effort daily.
CNN: How can people realistically incorporate vigorous activity into their daily routines?
Wen: One helpful way to think practically is that vigorous activity does not have to happen all at once. It can be accumulated in short bursts throughout the day.
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People can take the stairs instead of the elevator and do so at a faster pace than usual. When they are heading to work, they can add some speed walking. They can park farther away when grocery shopping and walk briskly while carrying groceries.
Structured exercise also can incorporate intervals where people alternate between moderate and more intense effort. If you’re swimming laps, you can warm up at a more leisurely pace, then do a few laps at a faster pace, then again at a leisurely pace and repeat. This suggestion applies to any other aerobic exercise: Aim for multiple intervals of at least 30 seconds to a minute each where your body is working hard enough that you feel noticeably out of breath.
CNN: What about someone who is older or has mobility issues?
Wen: Not everyone can or should engage in high-intensity activity in the same way. Vigorous activity is relative to that person’s baseline. For someone who is not used to exercise, even a short period of slightly faster walking or standing up repeatedly from a chair could be considered high intensity. And not everyone may be able to walk. In that case, some exercises from the chair can have aerobic benefits.
Individuals who have specific medical conditions should consult with their primary care clinicians before embarking on a new exercise routine. People with mobility issues also may benefit from working with a physical therapist who can help to tailor exercises appropriate to their specific situation.
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CNN: What is the key takeaway for people trying to improve their health?
Wen: To me, the main takeaway from this study is that it’s not only how much total exercise you get but also how hard you push yourself that matters. And you don’t have to have a lot of high-intensity exercise: Adding just a little has substantial health benefits across a wide range of chronic health conditions.
At the same time, exercise needs be practical. People should look for opportunities to safely increase intensity in ways that fit their daily lives. The most effective approach to physical activity is a balanced one: Exercise regularly, incorporate more challenging activities when you can and build habits that are sustainable over time.
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