Fitness

Top fitness expert says stretching before or after ANY exercise is useless – and can even slow you down

Published

2 years ago

April 17, 2024

Top fitness expert says stretching before or after ANY exercise is useless – and can even slow you down

Despite what you’ve heard, stretching before a workout won’t make you more flexible – and stretching afterwards won’t make your muscles less sore, experts have revealed.

According to Professor Kieran O’Sullivan, who studies musculoskeletal pain at the University of Limerick, the 10 minutes you might spend flexing those hamstrings are effectively useless – and could even cause harm.

For the average person doing moderate amounts of exercise, ‘the value of stretching relative to other workouts becomes much less’, according to Professor O’Sullivan.

This is because research has show that stretching has little impact on muscle fibers beyond that of exercise alone. Even walking can be enough to reduce the risk of strain and injury.

Khloe Kardashian shared photos of her doing various static stretches while on a trip to St. Barts in 2015

Khloe Kardashian has become well known for her fitness journey, and even hosted a reality show about the process, called ‘Revenge Body’

Stretching works by temporarily reducing the amount of blood and oxygen flowing to your muscles, Professor Judy Delp, who teaches biomedical sciences at the Florida State University College of Medicine, told TIME.

This deficiency is said to motivate the body’s cells to deliver an excess of blood and nutrients to the muscle fibers – making them better able to cope with the impact of movement.

But the evidence for those benefits are somewhat limited, Professor Nicolas Babault, physiology of exercise at the University of Burgundy, told TIME.

Also, stretching after a workout doesn’t seem to improve muscle soreness in the coming days, according to a 2011 review of 12 studies on the topic by researchers from the UK-based nonprofit Cochrane.

This stands in direct contrast to what fitness influencers and celebrities, such as the likes of Khloe Kardashian, share about their routines.

Some experts say that movements involving dynamic stretching – like squats and walking lunges – are useful, but traditional types should be ditched.

Kardashian trainer Joel Bouraima recently revealed that Khloé’s workout routine always starts with at least thirty minutes of stretching to ‘warm up’.

Folding over to touch your toes before or after a workout might make you feel like you’re getting more flexible, but what you’re actually feeling is your body relaxing Professor Kieran O’Sullivan said.

These positions are called static stretches, and they involve holding poses for prolonged periods of time while breathing, Leigh-Ann Bramble Bramble physical therapist from the Hospital for Special Surgery’s Sports Rehabilitation and Performance Center, said.

But some studies have shown that holding these poses for prolonged periods of time might make it harder to gain speed – and might actually hurt.

‘Using static stretching in a warm-up prior to an athletic competition may actually negatively impact your performance. This is because static stretching may limit your body’s ability to react quickly,’ she said.

Some trainers say if any movement is going to make a difference to muscle pain, it’s dynamic stretching. These stretches are repetitive movements that combine to activate muscles, joints and ligaments.

This includes things like torso twists, walking lunges, squats and leg swings. These movements get blood flowing to your muscles, increasing temperature and decreasing stiffness.

In order to actually get more flexible you have to lengthen your muscles, which involves dynamic stretching, Polly de Mille, an exercise physiologist at Hospital for Special Surgery, said.

Lengthening only happens when you do this consistently over months and years, in routines like dancers or gymnasts. You can also incorporate things like foam rolling into your routine, to help move it along, Ms. de Mille said.

But if you’re just trying to make sure you stay within a healthy range of mobility, then getting a little bit of walking activity each day should do it, Professor Delp said.

‘If you walk regularly and you’re taking your joints through that range of motion, you are [stretching] without realizing it,’ Delp said.

This is more than enough for most people, said Professor Timothy Caulfield, who lectures on health law and science policy at the University of Alberta. Professor Caufield shared in a comment on X that though he hasn’t stretched in 15 years, he’s doing just fine.

‘”…stretching either before or after your workout does little to impact muscle soreness over the next few days…” Agreed. I haven’t stretched in 15 years! #Move,’ Caufield wrote.

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Fitness

At 72, Oprah swears by this specific move for full-body strength – here’s why it’s so effective

Published

10 hours ago

March 2, 2026

Press Room

At 72, Oprah swears by this specific move for full-body strength – here’s why it’s so effective

Oprah Winfrey, 72, has been vocal about her weight loss journey in recent years, revealing that maintaining fitness, particularly through strength training, has been crucial while using GLP-1s. Such is her love for these newfound fitness habits that she even did a 72-minute workout to celebrate her 72nd birthday earlier this year.

Now, the talk show host has taken to Instagram to share with her followers a specific strength move that has quickly become a staple in her routine: kettlebell swings.

Why are kettlebell swings effective?

‘Kettlebell swings are one of the most efficient movements because they combine strength, power and cardiovascular conditioning in one exercise,’ says Alice Jordan, a women’s strength and hormone health coach. ‘They target the posterior chain – glutes, hamstrings and lower back – which is especially important for women as we age, helping to improve posture, reduce back pain and support metabolism.’

Jordan adds that kettlebell swings ‘also elevate the heart rate quickly, making them ideal for busy women who want maximum results in minimal time,’ and that when incorporated into your routine correctly, they ‘can improve fat loss, core stability and overall functional strength, which carries over into everyday movement and injury prevention.’

Another key benefit that makes kettlebell swings such an effective movement for women as they age? ‘They help build explosive strength and bone density – both crucial for women during and after menopause.’

How to do kettlebell swings

It’s important to take the time to properly learn the right technique – as Oprah said she did. Alongside the video she posted on Instagram of her performing the exercise, Oprah wrote ‘I first saw other people doing kettlebell swings so skillfully that I didn’t attempt them for at least a year! Now Trainer Peter is always right by my side to course correct me so I’m doing them right – and I think I finally got the swing of them.’

Explaining how to do kettlebell swings, Jordan says that ‘the movement should come from the hips, not the lower back or shoulders. Think about pushing your hips back, keeping your spine neutral, and then powerfully driving the hips forward. This helps target the glutes and reduces the risk of injury.’

When it comes to ensuring that you choose the right weight, Jordan adds that a ‘good starting point for most women is a kettlebell between 6-10kg – but the key is that it should feel challenging enough to drive the hips forward without using the arms.’

‘If you can easily lift it with your shoulders, it’s usually too light. Many beginners actually benefit from going slightly heavier so they learn proper hip hinge mechanics,’ she flags.

How often to do kettlebell swings

So, how often should you do the move per week? ‘For beginners, I’d typically recommend starting with 2-3 sets of 10-15 reps, focusing on good technique and plenty of rest between sets,’ says Jordan. ‘The priority early on is learning the hip hinge and building confidence with the movement, rather than pushing volume too quickly.’

Doing this 2-3 times per week works well for most beginners, she adds, as it ‘allows enough time to recover while still building strength, power and cardiovascular fitness.’ When your technique and fitness improve, you ‘can gradually increase either the number of sets or include swings as part of full-body workouts.’

‘It’s also helpful for beginners to keep sessions relatively short and stop before fatigue affects form, as this reduces the risk of injury and helps reinforce good movement patterns.’

Common mistakes to avoid

Jordan says common mistakes to avoid include:

Turning the swing into a squat rather than a hinge
Lifting the kettlebell with the arms instead of letting momentum and hip power do the work
Rounding the back and going too heavy too quickly

It really is important to be patient and take some time to get your form exactly right – as it will mean you’ll get the most out of the exercise in the long run.

Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.

Fitness

The Workout Habit That Can Become Harm

Published

22 hours ago

March 2, 2026

Press Room

If your day begins with a HIIT class and ends with the saintly glow of “I’ve been good,” you’re not alone. Regular movement can lighten stress, settle anxiety, and generally make the world feel a little less like a group chat on deadline. But for a small group of gym-goers, exercise addiction isn’t a punchline or a humblebrag — it’s a real behavioural pattern that can quietly bulldoze daily life.

Researchers in Budapest have suggested that for around 0.3 to 0.5% of gym-goers, working out and the quest for ultimate wellness can tip into unhealthy obsession. And a separate study from Anglia Ruskin University found the risk rises sharply for people with a history of eating disorders — with researchers reporting you’re nearly four times more likely to experience exercise addiction if you’ve previously had anorexia or bulimia.

It’s an uncomfortable twist, because exercise is supposed to be the good bit. The socially approved coping mechanism. The one that gets likes, not concerned phone calls.

Why “Healthy” Can Be a Convenient Disguise

Wellness culture has a curious magic trick: it can make rigid rules look like discipline. Eight hours’ sleep becomes a badge of honour. “Clean eating” becomes a personality. And a workout missed can feel, for some, less like a rest day and more like a moral failure.
That’s what makes compulsive exercise hard to spot — especially during or after recovery from disordered eating. To friends and family, it can look like someone has “sorted themselves out.” Under the surface, the engine can be the same: fear, control, anxiety — just with different gym kit.
As Eating Disorders Awareness Week begins (March 2–8), we spoke to experts about wellness, disordered exercise, and the additional risks for those with a history of eating disorders.
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Can Eating Disorders Be Replaced by Exercise Addiction?

Kerrie Jones, a psychotherapist specialising in eating disorders and clinical director of treatment centre Orri, says eating disorders and exercise addiction often share the same roots — and the same function.
“Eating disorders, like exercise addiction, arise when we have lived through an experience – or lots of different experiences – that have taught us that we’re not safe in our day-to-day lives,” she says.
“Obsessing about food, weight or exercise is a behavioural mechanism that has developed as a means of keeping us feeling safe and in control when otherwise we’d feel overwhelmed with fear and anxiety.”
Jones explains that these behaviours can narrow a person’s focus to what feels measurable and manageable — calories, reps, weight, shape — while masking the deeper fear underneath.
“We call these ‘maladaptive’ coping mechanisms, as they develop through seemingly good intentions, but to the detriment of our longer-term physical and mental health.
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“Sometimes, when people reach a point in their recovery where they are stable and functioning, they may move from an obsessive relationship to food, to an obsessive relationship to exercise.”
And because exercise is widely applauded — and often actively encouraged — the behaviour can stick around far longer than people realise.
“It’s a much more socially accepted and idolised means of maintaining obsessive behavioural patterns,” says Jones, which means it can linger for years before someone seeks help.
What Drives Exercise Addiction Psychologically?

There’s rarely one neat cause. It’s more often an overlap of biology, social pressure, past experiences, and psychology — with a particular role for trauma and learned patterns of control.
“There’s no one reason or cause why someone might develop an eating disorder or exercise addiction, however, it’s often a combination of social, genetic and psychological factors,” says Jones. “Commonly, we find a negative life experience or traumatic experience at the root.”
Chartered psychologist and Healthspan ambassador Dr Meg Aroll says more research is needed specifically on exercise addiction, but we already know a lot about how behavioural addictions operate — particularly the loop of compulsive thoughts and repeated behaviours.
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“We know that it’s important to change patterns of ruminative and compulsive thoughts in people with behavioural addictions, which is why treatments such as cognitive behavioural therapy are likely to be of help.”
In plain terms: it’s not about willpower. It’s about patterns — and treating what’s driving them.
Signs to Watch For: When Training Turns Compulsive

There’s no single template for exercise addiction. People don’t present in one uniform way, and “looking fit” tells you precisely nothing about what’s happening mentally.
But there are common warning signs, especially when exercise becomes less about wellbeing and more about relief, guilt, or control.
Jones says a person might:

Feel guilt and shame about missing exercise routines

Keep secrecy around how much they’re exercising

Continue to workout when ill, exhausted or injured

Prioritise exercise repeatedly over family, friends, work, and recovery

That last point matters. Training that regularly trumps relationships, rest, or basic health isn’t “dedication.” It’s a red flag waving in fluorescent gym lighting.
Does Social Media Make It Worse?

Social media can be supportive — community can be a lifeline — but it can also validate compulsive habits. A life organised entirely around workouts can look, online, like “motivation,” when the reality might be anxiety management dressed up as routine.
“For people who are predisposed to eating disorders or behavioural addictions, wellness culture can appear to support and condone this type of maladaptive behaviour,” says Aroll.
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“However, on its own, wellness and social media culture is not to blame – someone with such conditions will have a complex combination of factors in their life leading to their symptoms, which should be investigated fully and treated professionally.”
Jones adds that if you know you have an addictive personality, it’s worth curating your feed with intent — and unfollowing content that escalates guilt, restriction, body obsession, or punishment narratives.
What To Do If You’re Worried About Someone

The hardest part is saying something — and the most important part is saying it well. Jones recommends addressing it directly, but with care around timing, tone, and what you focus on.
“It’s important to broach the topic with them directly as their physical and mental health may be severely at risk,” says Jones. “Pick a time to talk when emotions aren’t running high, and where possible, try and avoid talking about exercise specifically or the more symptomatic aspects of exercise addiction or their eating disorder.
“Instead, focus your questions and concerns on how they’re feeling, underneath their day-to-day activities.
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“Keep in mind that there are specialists out there who can help and the charity Beat has numerous resources on how to have a difficult conversation with someone.”
In other words: aim beneath the behaviour, toward the emotion.
Do We Need a Broader Conversation About “Healthy”?

Here’s the tricky bit. Health professionals rightly champion exercise for physical and mental health. But for people recovering from eating disorders — or with a vulnerability to compulsive behaviours — messaging can land differently. “More is better” can become a permission slip for harm.
“I think there needs to be a broader conversation about what it means to be ‘healthy’ and to live a ‘healthy lifestyle’,” says Jones. “What works for some, may not work for others, particularly if they’ve suffered with an eating disorder in the past and would have trouble maintaining a normal relationship to exercise and food.”
Jones says clinicians assessing physical health need to consider personal history and the intention behind the behaviour.
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“If possible, we need to investigate the intention associated with exercise and unpick the feelings that arise before, during and after exercising.”
That’s the real measuring stick. Not calories burned, not streaks kept alive, not the smug serenity of a kale smoothie. If movement helps you live more freely, it’s doing its job. If it’s tightening the cage — especially in recovery — it’s time to call it what it may be: exercise addiction, and something that deserves proper support, not applause.

Fitness

I’ve seen some bizarre exercises online. If I were an influencer, this is the one workout I’d recommend | Devi Sridhar

Published

1 day ago

March 1, 2026

Press Room

I’ve seen some bizarre exercises online. If I were an influencer, this is the one workout I’d recommend | Devi Sridhar

Are you still keeping up with your 2026 resolution to exercise more? Or perhaps you’re just trying to survive the winter doldrums, with exercise the last thing on your mind. Whatever it is, social media is alight with fitness influencers showing off all kinds of bizarre and viral exercise trends.

Take squats, a core exercise move. Those don’t seem good enough any more, so now we have Zercher squats (holding a barbell in your elbow crease like a metal baby), squats on vibration plates, squats while throwing a heavy ball and on and on. Some of these exercises may in fact be good, some useless, but because influencers can’t be seen to be doing the same thing every day, the key thing is that they’re novel and can be sold as “the little-known secret exercise that everyone should be doing”.

Then there’s adding a gimmick to an existing exercise. There’s goat yoga, puppy yoga and – my favourite new trend from the US – snake yoga, in which snakes such as pythons slither around the room and on to mats and yogis while they’re in downward dog thinking about spiritual intentions or, more likely, what’s for dinner. The marketing is that being around snakes in yoga can help overcome a fear of snakes while also building flexibility. Cross two things off your to-do list at once!

Here’s my public health take: fear of snakes is rational. About 5.4 million people are bitten by snakes each year. Evolution spent thousands of years instilling that fear in us – for good reason.

Why do bizarre fitness trends go viral, and why do they appeal to something within us? I think it has to do with boredom, the need for novelty and Fomo. Exercise can feel boring: going out running for the same 5k or heading to the gym to the same equipment and space. This is true also for yoga, which can feel slow and lack excitement.

The idea of trying something new is appealing, plus there is a constant push by certain fitness influencers implying that they know something we don’t. Some of them play on health anxiety and a desire to optimise with the “best” exercise to maximise your time and results: how to get a six-pack in two weeks or how to lose 10kg in five days (both pretty much impossible, by the way). Plus they’re telling us to buy a supplement or try a new juice cleanse that will be the missing piece to make us feel better by March.

Fitness trends sell that hope of feeling better. Take Hyrox, a hybrid endurance event where super-fit people pay good money to push sleds, throw wall balls, burpee-jump across the room and run between various stations. It’s impressive to watch and looks great on social media – which feels essential these days – and it’s a clear way to show your friends how fit you are. But it also reflects the push towards extreme, complicated and injury-prone exercise.

I’m going to say something you don’t want to hear, especially if you love Hyrox or snake yoga: none of this is necessary. If your goal is to feel strong, move better, stay pain free and live longer, you need three things: cardio exercises, resistance training and mobility training.

You don’t need weights, reptiles or cameras. It sounds simple, but what makes exercise hard isn’t the actual movement. It’s finding the time and routine to make it sustainable and part of your daily life. Which brings me to the most untrendy thing I can offer you: a 13-minute workout you can do anywhere, with or without weights. This is my default on busy days, and when I’m at home I have an 8kg sandbag on hand to add in.

All you need is a timer on your watch or phone. Start with three minutes of cardio to get warm and your heart rate up, whether it’s jogging on the spot, jumping jacks or just marching. Then it’s three minutes of legs, rotating between five each of narrow squats, broad squats, backward lunges, forward lunges and calf raises. Then on to three minutes of upper body, moving between five each of narrow push-ups, wide push-ups and tricep dips. Time to move on to core with a one-minute plank (either on your hands or forearms) and one minute of glute bridges (lifting your hips off the floor while lying on your back). For the final two minutes, just stretch out, whether that’s standing and reaching for your toes, lying on your back and moving your legs right and left like windshield wipers or sitting cross-legged and folding forward.

That’s it. Do this a couple of times a week if you can. Will you see it go viral on socials? No. Will it get sponsored by a supplement company? No. Will it increase your healthy life expectancy and make you feel happier? Public health evidence suggests yes. The real challenge, it turns out, isn’t finding the latest hack or trend. It’s sticking with a (snake-free) routine, even when the novelty wears off and 2026 resolutions fade from memory.