An increase in physical activity between the ages of 45 and 65 could help prevent Alzheimer’s disease, while inactivity may be detrimental to brain health. This is the main conclusion of a scientific paper published in Alzheimer’s & Dementia, which highlights the need to promote physical activity among middle-aged adults. The study is the result of a collaboration between the Barcelona Institute for Global Health (ISGlobal), a center promoted by the “la Caixa” Foundation, and the Barcelonaβeta Brain Research Center (BBRC), a research centre of the Pasqual Maragall Foundation.
It is estimated that 13% of Alzheimer’s disease cases worldwide can be attributed to physical inactivity. In fact, the World Health Organization (WHO) recommends 150 to 300 minutes of moderate activity per week or 75 to 150 minutes of vigorous activity per week. While extensive research has shown that exercise reduces the risk of Alzheimer’s disease by improving cardiovascular and mental health, recent studies suggest that physical activity may have a direct impact on the development of brain pathology associated with the disease.
The study, led by Eider Arenaza-Urquijo, researcher at ISGlobal, included 337 participants from the ALFA+ longitudinal cohort, part of the ALFA study (ALzheimer’s and FAmilies) at the BBRC, supported by the “la Caixa” Foundation.
We conducted a four-year follow-up of middle-aged residents of Catalonia with a family history of Alzheimer’s disease.”
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Müge Akıncı, doctoral researcher at ISGlobal and the BBRC at the time of the study and first author of the paper
“We used physical activity questionnaires to assess changes in activity over a four-year period and neuroimaging tests to analyse the effects of exercise on brain structure and function,” she adds. Participants were classified as adherent (meeting WHO recommendations), non-adherent (doing less than the recommended amount of physical activity), and sedentary (doing zero minutes of physical activity per week).
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Benefits of physical activity on brain mechanisms
Beta-amyloid (Aβ) is a protein that can impair neural communication when it accumulates in the brain and is considered the first pathological event in Alzheimer’s disease. Participants who increased their physical activity to meet WHO-recommended levels showed less beta-amyloid accumulation than those who remained sedentary or reduced their physical activity. Moreover, this effect appeared to be dose-dependent; the greater the increase in activity, the greater the reduction in amyloid burden.
Non-sedentary participants also showed a greater cortical thickness in brain regions associated with Alzheimer’s disease. Cortical thickness in the medial temporal area is crucial for memory, so its thinning or atrophy (loss of volume) is an early sign of neurodegeneration.
“Even those who did less physical activity than recommended had greater cortical thickness than sedentary people, suggesting that any amount of exercise, no matter how minimal, has health benefits,” explains Müge Akıncı.
More exercise as a prevention strategy
The research team looked at both the increase in physical activity and the adherence to WHO recommendations. They observed that the benefits of physical activity appear to be related to increasing activity over time, rather than reaching a specific activity threshold.
“These findings reinforce the importance of promoting physical activity in middle age as a public health strategy for Alzheimer’s prevention,” emphasises Eider Arenaza-Urquijo, ISGlobal researcher and lead investigator of the study. “Interventions aimed at promoting increased physical activity could be key to reducing the incidence of the disease in the future,” she concludes.
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Source:
Barcelona Institute for Global Health (ISGlobal)
Journal reference:
Akinci, M., et al. (2025). Physical activity changes during midlife link to brain integrity and amyloid burden. Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association. doi.org/10.1002/alz.70007.
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Renpho is widely known for its affordable massage guns, body measuring tapes and smart scales, many of which have landed in our round-ups of the best health and fitness products we have tested. This company has been a global powerhouse in the wellness industry for nearly a decade now, and has amassed legions of loyal fans worldwide. And now
Renpho has ventured into the highly competitive world of fitness trackers with the release of its first-ever smart ring — the Renpho Lynx.
At a glance, this tiny wearable has plenty to offer. The Renpho Lynx is available in two color options and eight different sizes, and unlike most (if not all) smart rings out there, it comes with a portable charger case and up to 12 days of battery life. It tracks heart rate, sleep, stress and many more fitness stats as well as 30 different activities, such as swimming, weightlifting and basketball.
All that, and it is reasonably priced for a smart ring ($229) and does not require a subscription. On paper, the Renpho Lynx looks like it could make its way into our guide to the best smart rings — but can it live up to our expectations and deliver on performance? We were keen to find out.
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Renpho Lynx smart ring review
Renpho Lynx: Design
Light, but clunky and uncomfortable to wear
Utilitarian looks may not appeal to everyone
Durable and difficult to scratch
We tested the Renpho Lynx in silver titanium, size 12. (Image credit: Anna Gora)
Key specs
Weight: 0.14-0.17 oz (4-5 g)
Dimensions (in): 0.87 x 0.87 x 0.12
Dimensions (mm): 22 x 22 x 3.04
Colors: Black and silver
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Finish: Carbon and titanium
Sizes: Eight (6 – 13)
Battery life: Up to 12 days
GPS: No
Water resistance: 5ATM
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Sizing kit: Available
App compatibility: Renpho Health, Apple Health and Google Health Connect
The Renpho Lynx comes in two color options, black carbon and silver titanium, and is available in eight sizes (6 – 13). If you are unsure about the correct fit, you can request a sizing kit before purchase — this costs around $2 to $4 (depending on the retailer), which can then be later deducted from the price of the ring. The range of customization here may not sweep you off your feet, but there are enough options to suit a relatively wide range of potential users.
Our testing unit came in silver titanium, size 12. We have mixed feelings about its design, to say the least.
The Renpho Lynx smart ring comes in eight sizes, and you can request the sizing kit (pictured above) to find the right one for you. (Image credit: Anna Gora)
On the plus side, the Renpho Lynx feels very light yet surprisingly durable. We tested it for about three weeks, exposing it to harsh winter conditions and a range of different workouts, and it has not sustained a single scratch. That’s impressive, given that most smart rings we tested showed signs of wear-and-tear in the first few weeks of testing. The Renpho Lynx is very practical in its design, making it a good pick for those who do contact sports or a lot of manual handling throughout the day.
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The Renpho Lynx smart ring impressed us with its durability. (Image credit: Anna Gora)
That’s where the good things end, though.
Most importantly, we did not warm to the rather “masculine” and utilitarian looks of our Renpho Lynx. When it comes to smart rings, style and appearance do matter a lot — they are still a piece of jewellery at the end of the day. Many people wear them when they need something sleeker and more elegant than a chunky fitness watch, and often to complement work attire or formal clothing. The Renpho Lynx, however, looks unappealingly basic and, dare we say, cheap.
We did not find it particularly comfortable to wear, either. Though light, this smart ring felt clunky and unpleasantly uneven on the inside. Even after three weeks of wearing it, we still can’t get used to its presence on our finger. The Renpho Lynx is also relatively thick — it measures around 3.04 mm in width. To put that into perspective, the Oura Ring Gen 4 is approximately 2.88 mm wide, while the width of the Ultrahuman Ring AIR can measure as little as 2.45 mm.
Renpho Lynx: Features
The app is basic, but it does not require a subscription
Tracks heart rate, sleep, stress, steps, calories and more
Comes with a portable charger case
The Renpho Lynx smart ring measures heart rate, sleep, stress, blood oxygen and steps. (Image credit: Anna Gora)
The Renpho Lynx has no display, so as is the case with all screenless wearables, it can only work when it is connected to the app first. Unlike many others, however, it does not require a subscription to do so.
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The Renpho Health app is entirely free of charge and is available to both iOS and Android users. This is where you can access all of the stats collected by the smart ring, such as your step count, calories burned, sleep length and quality, heart rate and HRV (heart rate variability), stress levels, SpO2 (blood oxygen) and menstrual cycle predictions.
Each morning, the Renpho Lynx will then use these data points to calculate your Health Index — a daily assessment of your health and fitness status, measured in percentage points. While this sort of a green light/red light system may not be overly scientific, it is simple and easy to understand — not to mention helpful for fitness beginners who may not yet have a good understanding when to push on with intense exercise and when to take a much-needed rest.
The Health Index is a simple measurement of rest and post-exercise recovery. (Image credit: Anna Gora)
That said, we are not big fans of the Renpho Health app. Yes, it feels “clean” and easy to navigate, but it lacks nuance or any genuinely useful lifestyle guidance. We were particularly dismayed by the daily tip section that accompanies your Health Index — it is usually short, overly general and devoid of any practical application (“Good effort! Try to find things that make you feel good”). As such, the Renpho Lynx may not be a good option for fitness beginners or those who require a deep understanding of their health indicators and post-exercise recovery.
It is not all doom and gloom with the Renpho Lynx, though. One feature that scored highly in our books is its portable charger case, which turned out to be an absolute lifesaver for storing and charging the ring on the go. It is compact and portable, but not so small that it’s likely to get lost in the backpack somewhere or fall out of your pocket by accident. We would love to see more smart ring brands follow suit in that regard.
The portable charger is a handy accessory for frequent travellers. (Image credit: Anna Gora)
Renpho Lynx: Performance
7 to 12 days of battery life
Inconsistent tracking accuracy
No major app connectivity issues
According to Renpho, the Lynx comes with approximately 7 to 12 days of battery life, and the charging case can add another seven days on top of that. That claim rings largely true. Our testing unit would last approximately eight to nine days on a single charge, with at least three hour-long training sessions recorded per week. Since real-time workout tracking can be very energy-intensive, it is fair to assume that the Renpho Lynx would probably last much longer without it.
That said, there is no option to add workout logs retrospectively, as is the case with most other smart ring models. The Renpho Lynx also does not have an automatic workout detection. This is a big oversight — the elevated heart rate from exercise can then be easily misconstrued as a sign of stress, and disrupt your overall readings in the process.
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Next, the tracking accuracy. This is where the Renpho Lynx suffered a particularly bad blow in our tests. However, this needs to be viewed in the context of how we measured it. Smart rings, the Renpho Lynx included, usually do not produce continuous heart rate measurements in the way fitness watches do. Therefore, it is not fair to validate them using our “go-to” method for testing wrist-worn wearables, which is to wear them alongside a highly precise chest-strap heart rate monitor and then compare the two sets of data.
We did not find the Renpho Lynx to be particularly accurate at measuring heart rate. (Image credit: Anna Gora)
Instead, we resorted to comparing our Renpho Lynx to the medically-graded Whoop MG band and the premium Oura Ring Gen 4 smart ring. Both of these two screenless fitness trackers have shown us a good degree of accuracy in the past, but again, we can’t vouch for them being correct 100% of the time.
Even so, the discrepancies were just too big to brush off. The Renpho Lynx did produce relatively accurate heart rate measurements during periods of rest or low-intensity, steady-state cardio exercise, true, but anything else would easily throw them off the mark. With High Intensity Interval Training, the heart rate measurements were downright unreliable.
The sleep quality assessments did not impress with their accuracy, either. The Renpho Lynx was generally good at picking up when we fell asleep, but it seemed to have a hard time detecting when we woke up. One time, we were lying awake and motionless in the morning, and that was somehow enough to trick our smart ring into thinking that we were asleep. Not just that, but we were also supposedly in the deep sleep stage. This is not the norm, either — both the Oura Ring Gen 4 and Whoop MG marked that period as us being awake.
In our experience, the Renpho Lynx misses the mark with sleep assessments. (Image credit: Anna Gora)
Lastly, the Renpho Lynx seemed to have a slight tendency to overestimate our step count and calories burned. In all fairness, though, that seems to be the case with most smart rings.
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The app connectivity, on the other hand, works exceptionally well. We have tested enough smart rings to know that they can be very temperamental in that regard, either by disconnecting from the app or struggling to sync the data for no apparent reason. This smart ring, however, did not cause us a single connectivity issue.
True, it took us a good few seconds each morning to establish the app connection, but again, that’s something to be expected from a device this small.
On the plus side, the Renpho Lynx appeared relatively accurate at assessing our stress levels. (Image credit: Anna Gora)
Renpho Lynx: User reviews
At the time of writing this review, both Renpho‘s and Amazon‘s customer reviews placed the Renpho Lynx at a 4.4 out of 5 stars rating. This smart ring tended to be praised for its long battery life, subscription-free app and integration with other Renpho products. Tracking accuracy and size options, on the other hand, received rather mixed feedback, while some users also reported that the battery life is shorter than advertised.
One happy user commented: “I have tried several smart rings, […] but this one from Renpho is the best! I paid about $187, there is no monthly subscription fee, it is very accurate and it connects to the app on my phone with NO ISSUES. I didn’t order the ring sizer. I just ordered the same size as all of the other rings I previously purchased and it was a perfect fit. The absolutely best thing about it is that the battery life lasts 9 – 10 days between recharging.”
Negative reviews tended to mention poor sleep quality assessments and low heart rate tracking accuracy during intense workouts, as well as temperamental app connectivity and issues with Renpho’s customer service.
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One disappointed user said: “While it’s comfortable and I love the battery life, it’s useless for tracking activity. It consistently gives me anywhere from about 35% to 50% too many steps. […] Then, the battery seems to be very touch and go, sometimes a day will run you 7-8% and some other days it will run 15% no idea why. If the battery is below 30% exercise mode cannot be run at all. I understand it is a measure to protect the battery/device, but it really makes no sense to me to limit functionality at such a high threshold.”
Should you buy the Renpho Lynx smart ring?
We were somewhat disappointed by the Renpho Lynx smart ring. (Image credit: Anna Gora)
The Renpho Lynx does not live up to its promise. It has some strong points, such as its relatively long battery life, durable and lightweight build, and a subscription-free app. However, it comes with too many performance hiccups and design shortcomings to fully justify its price — unless you really need something tough and long-lasting. But if you prioritize tracking accuracy and in-depth personalized health insights, the Renpho Lynx may not be the best option.
✅ Buy it if: You want a utilitarian, durable smart ring that provides basic fitness stats.
❌ Do not buy it if: You are a fitness beginner looking for your first smart ring, or a serious exerciser looking for complex deep dives into their sleep patterns and post-exercise recovery.
If the Renpho Lynx smart ring is not for you
The Amazfit Helio is an excellent alternative to the Renpho Lynx. It offers similar build quality and a comparable set of tracking features, but it comes with more personalized health insights and notably better tracking accuracy. Not to mention, it costs just $199 and is frequently on sale for as little as $109. However, it also comes with far fewer size and color options.
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If you have access, consider the Ultrahuman Ring AIR. While it is currently banned from being sold or imported into the United States due to a patent infringement ruling by the U.S. International Trade Commission (in favor of rival Oura), this neat smart ring is still available in the U.K., E.U. and Australia, second-hand or from third-party sellers. It is subscription-free, stylish, ultra-comfortable to wear and jam-packed with useful features.
Looking for something more premium (and do not mind spending over $349)? Then you can’t go wrong with the Oura Ring Gen 4. It has been our “go-to” smart ring for the past year or so, and for a good reason. It is exceptionally accurate and well-designed, and it continually impresses us with its durable build and genuinely useful assessments of sleep and post-exercise recovery. The biggest downfall? The Oura Ring Gen 4 requires a monthly subscription.
Renpho Lynx: How we tested
We spent two weeks testing the Renpho Lynx smart ring. (Image credit: Anna Gora)
We spent two weeks testing the Renpho Lynx, assessing its design, battery life, features, ease of use, app connectivity and value for money. We wore this smart ring during the day, while sleeping and when hiking, rowing indoors or performing low-intensity strength workouts. We also checked online user reviews for any mentions of potential performance issues.
Finally, we assessed the tracking accuracy of our Renpho Lynx by comparing its steps, sleep and heart rate measurements with the data we obtained using two relatively precise screenless fitness trackers: the Whoop MG band and the Oura Ring Gen 4 smart ring.
If you’ve ever walked into the gym and drawn a blank on what to do, you’re not alone. But instead of just whipping out a few reps on whatever piece of equipment is free, let us introduce you to workout splits.
As the name suggests, workout splits divide your workout sessions for the week based on body part, body region, or movement type, says Rebecca Stewart, CPT, a certified personal trainer, mobility coach, and pain-free performance specialist. “Splits are a way of organizing your workouts that’s most effective for your goals and lifestyle,” she explains. For example, someone focused on strength gains can plan their workouts around the big three lifts like squats, bench press, and deadlifts, while someone focused more on aesthetics, such as bodybuilders, might split their workouts by body part.
Meet the experts:Rebecca Stewart, CPT, is a certified personal trainer, mobility coach, and pain-free performance specialist. Sarah Pelc Graca, CPT, is a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching.
Workout splits are also great for those who want to progress specific lifts or get stronger in certain areas, which they may not be able to do as quickly with full-body training, Stewart says. (Although the full-body split exists, too.) Plus, divvying up your workouts into splits prevents overtraining issues like fatigue and muscle breakdown since each body part is allowed adequate time to recover (at least 48 hours).
Ready to get stronger? Here are the 5 best workout splits to try based on your lifestyle and goals, according to trainers.
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5 Best Workout Splits For Every Workout Goal
1. Push/Pull/Legs Split
Best For Beginners
Monday:Push day (chest, shoulders, and triceps) Tuesday:Cardio Wednesday: Legs and core Thursday: Rest Friday:Pull day (back and biceps) Saturday: Cardio or recovery (yoga, stretching, etc.) Sunday: Rest
The push/pull/legs split is a great beginner workout plan that builds strength and muscle while still allowing generous recovery time. “Push/pull/legs is super effective because it’s built around how your body naturally moves, instead of just isolating one muscle at a time,” says Sarah Pelc Graca, CPT, a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching.
It makes your workouts more efficient, mimicking everyday functional movements, like lifting groceries, pushing a heavy door, or climbing stairs. The workout structure also allows for better recovery since you’re not overworking the same muscles day after day, though you’re still training them frequently enough to see great progress, Pelc Graca says.
Benefits:
Allows for ample recovery
Builds strength and muscle mass
No overlap in muscle groups
Focuses on weaker muscles with more intensity
Downsides:
Typically requires more equipment
May take longer in the gym
Less flexibility
2. Upper/Lower Split
Best For Weight Loss
Monday:Lower body (hinge focus) Tuesday:Upper body (push focus) Wednesday: Cardio or recovery (yoga, stretching, etc.) Thursday:Lower body (squat focus) Friday:Upper body (pull focus) Saturday: Rest Sunday: Rest
The upper/lower split can help with weight loss for a few reasons. First, “since you’re alternating muscle groups in an upper/lower split, your body gets just enough recovery while still staying active most days of the week,” Pelc Graca says. Plus, these workouts usually include big compound moves that work multiple muscles (like squats, rows, and push-ups). So, you’ll “burn more calories and build lean muscle” very efficiently, she says.
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Also, when you organize upper/lower workouts by movement patterns like push, pull, squat, and hinge, you’re hitting your body in a well-rounded way which will help you increase strength, gain muscle, and lose fat, Stewart adds.
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Benefits:
Builds strength and muscle mass
Weekends are free
Hits each muscle group twice a week
Allows for adequate recovery between muscle groups
Downsides:
Lack of flexibility
Skipping a workout can create gaps in your progress
May take longer in the gym
3. Full Body Split
Best For Those With A Busy Schedule
Monday: Full body Tuesday: Rest Wednesday:Full body Thursday: Rest Friday:Full body Saturday: Rest Sunday: Rest
The full body split focuses on working all major muscle groups in each session. “It’s ideal for those with limited time who still want to see meaningful progress in strength and muscle development,” says Pelc Graca. “For a lot of people, especially those short on time, this is one of the most efficient and effective ways to train because two to three full-body workouts a week leads to great results when you’re consistent and focused on quality movement,” Pelc Graca says.
Benefits:
Efficient for busy schedules
Great for beginners and general fitness
Promotes full-body strength and muscular balance
Easy recovery with rest days between workouts
Downsides:
Workouts may be lengthier because they cover the full body
Limited exercises per muscle group compared to more targeted workout splits
4. Body Part Split
Best For Hypertrophy
Monday: Back Tuesday:Chest and abs Wednesday:Lower body Thursday:Rest Friday:Shoulders Saturday:Arms and abs Sunday:Rest
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This one is often referred to as a “bodybuilder split” due to the emphasis on training each part of the body individually, says Stewart. “This split promotes muscle growth because you’re able to train each portion of the body with more intensity and more reps and sets than you could in a full-body workout,” she explains.
That said, this split is lengthier and if you miss a workout, it can throw off your entire plan. “I’d generally only recommend this plan for advanced lifters that want to dedicate more time to the gym,” Stewart adds.
Benefits:
Allows for adequate recovery
Focuses on training muscle groups individually
Builds strength and muscle mass
Helps identify and fix muscle imbalances and weaknesses since it works the different areas evenly
Downsides:
May require more time in the gym
Lack of flexibility
Skipping a workout can throw off the plan
Less suitable for beginners
5. Functional Training Split
Best For Experienced Lifters, Athletes Training For Performance, Or Those Training For Longevity
Monday: Full body pull day (hinge focused) Tuesday: Full body squat and push day Wednesday: Rest Thursday: Rotational core work (such as Russian twists and planks) Friday: Full body carrying and conditioning (such as farmer’s carry and sled pushes) Saturday: Rest Sunday: Rest
The functional training split is structured around movement patterns you normally do in everyday life (instead of isolating individual muscle groups). This split is helpful for athletic or performance-based training, and those who want to train to move well for as long as possible “since it blends strength and function for real-life application,” says Pelc Graca. So, when you train a farmer’s carry, it may mimic bringing in a heavy load of groceries, and when you do a sled push, it’ll make pushing a shopping cart or bulky piece of furniture easier IRL.
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Just note that functional splits can be a bit more complex, which is why they’re usually better for folks who have some lifting experience. “These workouts are built around how we move in real life using complex moves—lifting, rotating, carrying, and bracing—instead of just working individual muscles, so they often involve more coordination and full-body control,” Pelc Graca says.
Benefits:
Builds functional strength and coordination
Improves athletic performance and injury prevention
Activates the core in most sessions
Downsides:
Less traditional, so may feel unfamiliar for gym-goers used to body part training
Requires thoughtful programming to balance volume and intensity
How To Find The Best Workout Split For You
While a lot comes down to your personal preferences and goals, here are a few tips to consider when thinking about your optimal training split:
Goals
Whether you’re aiming for muscle growth, weight loss, or overall fitness, select a plan that best suits your specific goals right now, says Stewart. For example, push/pull/legs splits are excellent for muscle growth, while upper/lower splits are typically best for weight loss, she adds.
Schedule
Decide how much time you can realistically dedicate to exercise each week and choose a plan accordingly, says Stewart. “A training schedule is going to be very different for someone who can train two to three days for 30 minutes, versus someone who wants to spend an hour in the gym five to six days a week,” she adds.
Injuries Or Weaknesses
If you have a shoulder injury, a whole day dedicated to shoulders isn’t going to be in your best interest, says Stewart. On the flip side, if you want to grow your bicep strength, for example, having a dedicated arm day might be better for your goals, she adds. Listen to your body and find a plan that feels best.
Recovery Needs
Depending on the demands of your job and lifestyle, you may need more or less recovery time. “Rest days away from the gym are important not only physically but also mentally so you don’t get burnt out on your training schedule,” says Stewart. Plus, regardless of the split chosen, Pelc Graca says it’s important to incorporate deload weeks (where you dial things back, whether it’s lifting lighter weights, doing fewer sets, or focusing on easier movement) or rest weeks every four to eight weeks to support long-term progress and injury prevention.
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No matter what results you want to achieve or how experienced you are, workout splits are the key to organizing your exercise schedule to ensure you hit your goals. But here’s the ultimate secret: The most effective split is the one that best suits you and your lifestyle.
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.
We all have those days when exhaustion hits, and the thought of a full workout feels impossible. Skipping exercise entirely can make it harder to stay consistent, but even small movements count. Spoorthi S, fitness expert at cult shares with HT Lifestyle simple, low-effort routines to keep your body active and energised, even on the laziest days.
Stay active with low-effort routines on exhausting days, says fitness expert. (Unsplash)
“If the idea of a ‘proper workout’ feels exhausting before you even begin, you’re not lazy, you’re likely fatigued,” explains Spoorthi S. “Long work hours, mental overload, poor sleep, and constant stimulation drain the nervous system, making intense exercise feel overwhelming. But an important thing to note is that movement doesn’t always have to be intense to be effective.” (Also read: Hyderabad eye surgeon explains why most vision loss in India is preventable but often detected too late )
“Low-effort movement routines can help you stay active, improve circulation, reduce stiffness, and even restore energy without demanding willpower or motivation. When energy is low, the goal should shift from ‘burn calories’ to ‘just move a little.’ Gentle movement stimulates blood flow, improves joint lubrication, and activates the parasympathetic (rest-and-recover) nervous system. This can reduce stress hormones like cortisol and actually help you feel more energised post-movement, rather than depleted,” she adds.
“Think of these routines as maintenance, not training,” says Spoorthi S.
Low-effort movement routines to try
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1. A quick mobility refresh
“Especially ideal for those who sit for long hours. Simple movements like neck and shoulder rolls, spinal flexion and extension, hip rotations, and ankle mobility can reduce stiffness and improve overall movement quality,” she suggests.
2. Easy-paced walking
“A relaxed 10–20-minute walk outdoors supports mood, digestion, and circulation. There’s no need to chase step counts or pace, consistency matters more than intensity,” Spoorthi explains.
3. Short movement breaks during the day
“Every hour or so, take one to two minutes to stand up and move. Light squats, wall push-ups, gentle twists, or even walking around the room help prevent fatigue and maintain energy levels,” she adds.
4. Slow movement paired with breathing
“Combining controlled, slow movements with deep breathing helps downshift the nervous system. This reduces mental overload and creates a sense of calm without complete rest,” says Spoorthi.
5. Gentle stretches to wind down
“Low-intensity stretches for the hips, hamstrings, and back in the evening help the body relax, release tension, and prepare for better sleep and recovery,” she advises.
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“Remember, the goal on low-energy days isn’t to push hard, it’s to keep moving gently and consistently. Small, mindful movements can go a long way in maintaining health, mobility, and energy,” concludes Spoorthi S.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
