Almost all of us, anywhere in the world, need to exercise more. It’s not something we don’t know, but there is good reason to remind people of the dangers of being inactive.
High blood pressure is a common global health issue that can often be deadly. More than a third of adults in the UAE suffer from high blood pressure – or hypertension – and a large percentage of people don’t even know it, which partially explains why it’s called a silent killer.
One in four men, according to the World Health Organisation (WHO), have the condition. It can lead to multiple health crises, including strokes, heart attacks and kidney disease. The more encouraging news is that the condition can be prevented or reduced by eating a sensible diet, maintaining a healthy weight and exercising regularly.
Tireless workout at the Boot Camp Fitness Solutions during Ramadan in Abu Dhabi. Khushnum Bhandari / The National
These lifestyle changes are often more difficult to accomplish on a long-term basis. But we can build healthy habits and exercise into our routines.
Let’s start by reminding ourselves of why we should all move more. The WHO recommends at least 150 minutes (about two and a half hours) of moderate exercise per week, but studies show that more than 80 per cent of adolescents and 27 per cent of adults globally fall short of this mark.
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In the UAE, only one in five UAE school children achieve the recommended amount of physical activity. Sedentary lifestyles lead to chronic illnesses, including diabetes and heart disease and this is an issue parents need to take more seriously. More parents need to ensure that their children go out to play a sport for half an hour a day, at least.
At NYU Abu Dhabi (NYUAD) we encourage students to prioritise and engage in their well-being so they may flourish in academics as well as in their extracurricular activities. All our undergraduate students are required to take two physical and health education courses. The benefits are evident.
People practice yoga in Abu Dhabi on June 21, 2022. AP
We’ve noticed a measurable improvement in more than just our students’ health and fitness thanks to a curriculum that focuses on the wider learning outcomes across four areas: physical activity, nutrition, mindfulness and sleep.
These are principles that we hope will stay with them for life. For starters, exercise does far more than help prevent disease. It triggers the release of endorphins, the body’s natural feel-good chemicals that can combat symptoms of anxiety and depression, which leads to improved mental clarity and focus.
Stressing the endocrine system spurs the body into regulating itself through better sleep and rest, to repair itself and grow new cells.
There are also many benefits of team sports, which offer a platform for social interaction and fostering a sense of belonging and community. This is especially important today, given the WHO reports a rise of over 25 per cent in depression and anxiety since 2020, affecting nearly a billion people globally.
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The camaraderie of a group also counters loneliness, which is also on the rise and has been shown to be as damaging to physical health as smoking. Belonging to a team or a group provides a support system that can be invaluable – especially in a nation that hosts a diverse population, who all come from different backgrounds and are often away from family.
While exercising is a personal journey, there are steps that can help everyone.
The first is to reframe the language around exercise. Instead of focusing on weight loss as the sole motivation, there should be a celebration of the joy of movement.
People are advised to explore activities they genuinely enjoy – a brisk walk, a swim, a dance class or an outdoor game. Exercise is not solely for those seeking to lose weight. It should be a daily habit for everyone.
The usual advice is to start slowly and gradually increase intensity and duration. One should aim for at least 30 minutes of moderate intensity exercise most days of the week to get into a regular habit. Good habits are vital to success in any venture. Exercise can often have a positive effect on different aspects of life apart from physical fitness, whether work or relationships. People new to exercise will notice the increased energy they have, even at the workplace.
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Group activities can add a layer of fun, so people of all ages could consider joining a local sports club or signing up for a community fitness event. There are many activities in Abu Dhabi that are accessible to people of all fitness levels and will appeal to those who are looking for alternatives to a gym workout.
Through Abu Dhabi Sports Council’s Abu Dhabi 360 initiative has a number of accessible runs or cycle rides such as the Al Qana Community Run and the MBZ Fun Ride. There are also a host of Active Parks initiatives and community events attached to the global sports events hosted in Abu Dhabi, such as the World Triathlon Championship Series and the UAE Tour.
Lotto-DSTNY’s Belgian cyclist Lennert Van Eetvelt reacts after winning the 7th and last stage of the 6th UAE Cycling Tour on February 25. AFP
My personal preference for a fun approach to fitness is to use the cycle facilities at Yas Marina Circuit, the Corniche and Hudayriyat Island, plus the increasing cycling infrastructure across the city. In Abu Dhabi, there are options for fitness workouts for everyone.
I would also recommend signing up to a challenge, which helps keep one accountable. Setting a goal and share it often makes a person more likely to succeed and deal with demotivation.
Remember also that we are talking about well-being. That might mean getting out into nature, watching a sunset at the beach or sitting by the mangroves for a sense of calm.
Breathing exercises too are especially effective. Apart from movement and calories burnt, a focus on feeling good internally is important. This can help refocus, quiet the mind and reduce stress – all of which are necessary to improve the quality of life, reduce hypertension, as well as the burden on healthcare systems around the world.
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Reframing the conversation around health and well-being starts with recognising that every step counts. It’s not about drastic changes but about integrating movement into the day. The goal is not just to avoid getting sick, but to increase well-being and transform our lives.
Fitness trackers seem to be everywhere — from smartwatches and rings to devices you clip to your clothes. But if you’re not a “gym person,” you might wonder whether they’re worth it.
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The short answer? They can be helpful tools for many people, but they’re not magic.
“Fitness trackers give you information about your body and your activity,” says certified personal trainer Curt Fischer, CPT. “What really matters is how you use that information to stay consistent and keep moving.”
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Fischer shares advice about what to know when choosing and using a fitness tracker.
What are fitness trackers?
Fitness trackers are devices that monitor your physical activity and certain body metrics throughout the day, and even overnight. Depending on your model, they may have features like:
Step logging
Distance tracking
Calorie burn estimates
Heart rate and heart rhythm information
Blood oxygen levels
Minutes of exercise
Period tracking
Medication logging
Noise monitoring
Fall detection
Sleep quality
But not every metric is equally reliable.
Some measurements — like heart rate — tend to be fairly accurate as long as you’re wearing the device properly. Others, like body composition estimates, may be less precise.
“A lot of those advanced measurements are more of an estimate,” Fischer notes. “They can be off, so it’s important not to rely on them as exact numbers.”
Benefits of fitness trackers
Fitness trackers aren’t just for athletes or gym regulars. They can offer practical benefits for just about anyone. Let’s take a look at what you can learn about your health by using one regularly.
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Awareness
Perhaps one of the biggest advantages fitness trackers can offer is that they can help you understand your body better.
“You can learn a lot about yourself and your habits,” Fischer says. “Over time, you start to recognize your heart rate, your patterns and how your body responds to activity.”
That awareness can help you make more informed choices about your health and daily habits.
Motivation
Most trackers are designed to encourage movement, whether that’s through step counts, activity rings or reminders to stand up. Even small nudges from your tracker can help you maintain healthy habits.
Likewise, features like notifications when you reach a certain goal or opportunities to share your activity with friends can help you celebrate a job well done.
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Feedback
Instead of guessing how hard you’re working, a tracker can help you gain insight in real time.
Heart rate monitoring, for example, can help you gauge your exercise intensity. The American Heart Association, among other groups, encourages adults to get at least 150 minutes of moderate intensity exercise per week, or 75 minutes of vigorous exercise.
With a fitness tracker, your heart rate is at your fingertips (or on your wrist, as the case may be). So, you can know if you’re working at the proper intensity.
“If you can see your heart rate during activity, you know whether you’re in that moderate intensity range, where you’re really getting benefits,” Fischer explains.
Safety and peace of mind
Some devices include features like fall detection, emergency alerts or GPS tracking. While not always perfect, these tools can offer reassurance. And they can be especially helpful for older adults or people with certain health concerns.
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“There are features that can alert others if something happens,” Fischer shares. “That peace of mind can be valuable for a lot of people.”
Tracking progress
Seeing your data over time — whether it’s daily activity or heart rate trends — can help you spot improvements.
“If your heart rate comes down over time with the same activity, that’s a sign you’re getting fitter,” Fischer illustrates.
That kind of feedback can reinforce healthy habits and give you a sense of accomplishment.
Choosing the best fitness tracker for your needs
The market for fitness trackers is huge. Costs vary wildly, as do features. So, choosing the best fitness tracker for your needs can take some research and forethought.
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Here are a few things to consider:
Your main goal: Are you focused on tracking general activity, heart rate, sleep or something more advanced, like GPS for outdoor workouts?
Ease of use: Some devices are simple and straightforward. Others come with steeper learning curves. If you prefer something basic, a simpler model may be a better fit. If it’s too complicated to use regularly, you’re less likely to benefit from it.
Form factor: If you already have a favorite watch or bracelet, wearing a clip-on or ring-style tracker may be better for you. On the other hand, rings can pose a safety risk for some jobs. So, what works for you may be different from what works for other people.
Compatibility: Most devices will send data to an app on your smartphone. And that technology may be brand-specific. Make sure your tracker will play nicely with your tech.
Battery life: Fitness trackers need to be charged — some more than others. Consider how you’ll use your tracker to determine how long you need the batter to last.
Accuracy: Heart rate tracking with a fitness device is generally reliable. Other features may vary. If absolute accuracy is important, focus on devices known for strong performance in the areas you care about.
Cost: Prices can vary widely. Basic models may cost less than $50, while high-end devices can cost hundreds of dollars. And the upfront price may not be the whole story. “A lot of these devices come with subscriptions or added features that cost extra,” Fischer says.
Lifestyle fit: Think about how you’ll actually use it day to day. If you won’t wear a watch to bed, for example, a sleep-tracking feature isn’t going to do you much good.
Fitness trackers can be useful tools — but they’re just that: tools.
“They don’t improve your health on their own,” Fischer states. “What matters is that you wear them, review your stats and stay active.”
In other words, the best fitness tracker is the one you’ll use (and keep charged). Using it regularly can help you move more, learn more about your body and stick with habits that support your health.
Staying active is key to lifelong health – but it becomes even more important in midlife. Hormonal changes, particularly during menopause, can lead to reduced muscle mass, lower bone density and slower recovery.
A new study published in PLOS Medicine reinforces this, finding that women who meet recommended physical activity guidelines have around half the risk of dying from any cause compared to those who are inactive.
Researchers from the University of Sydney analysed data from 11,169 women born between 1946 and 1951 (aged 47-52 at the start of the study) over more than 15 years. Participants, part of the Australian Longitudinal Study on Women’s Health, completed nine surveys between 1996 and 2019.
They reported how often they met the World Health Organization guideline of 150 minutes of moderate-to-vigorous physical activity per week between 2001 and 2016.
The study’s results
Just 5.3 per cent of women who met the activity guidelines died during the study, compared with 10.4 per cent of those who didn’t. In other words, staying active throughout midlife was linked to roughly half the risk of death.
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Similar trends were seen for deaths from cardiovascular disease and cancer, although smaller sample sizes made these findings less conclusive. Researchers were also unsure whether starting exercise later – in your mid-50s or 60s – offers the same benefits as staying active consistently through midlife.
‘Staying active throughout midlife can make a real difference for women’s long-term health,’ said study author Dr Binh Nguyen, from the Prevention Research Collaboration at the University of Sydney’s Charles Perkins Centre and School of Public Health. ‘Maintaining recommended levels of physical activity over multiple years helps protect against early death,’ she added.
Physical activity guidelines
Like the WHO, the NHS recommends 150 minutes of moderate or 75 minutes of vigorous activity a week for adults aged 19-64.
Moderate activity includes brisk walking, cycling or dancing. Vigorous exercise includes running, swimming, climbing stairs, and sports such as football or rugby.
How to exercise during midlife
Staying active during midlife can be challenging, particularly if you’re dealing with lower energy levels or physical symptoms linked to hormonal changes.
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Former Olympian and Women’s Health trainer Michelle Griffith-Robinson shares her advice for staying consistent and comfortable:
Wear breathable clothing to help manage overheating and hot flushes.
Try new activities like Pilates, yoga or martial arts to improve balance and keep things interesting.
Include strength training at least twice a week to support bone health, reduce body fat and boost metabolism.
Aerobic exercise releases endorphins, helping to lift mood and maintain a healthy weight.
If you’re feeling tired, listen to your body and scale back – even a walk counts.
After years living with endometriosis and undergoing seven rounds of IVF, Radio 4 presenter Emma Barnett turned to training with PT Frankie Holah to rebuild strength and a more positive relationship with her body. Download the Women’s Health UK app to access Frankie’s full training plan.
It’s common knowledge in fitness circles, but a lot of people don’t know that the classic sit-up exercise — that staple of gym classes and boot-camp style training — is actually terrible for your back, and most personal trainers and fitness apps are quietly leaving it in the past.
Military organizations, including the US Army Rangers and British Army, are also dropping it from their fitness tests. The age of the sit-up is over — so everyone who was tortured with it at school can breathe a sigh of relief.
The reason? According to a report from Harvard University, sit ups “push your curved spine against the floor and work your hip flexors, the muscles that run from the thighs to the lumbar vertebrae in the lower back”.
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“When the hip flexors are too strong or too tight, they tug on the lower spine, which can create lower back discomfort.”
Not only do they recruit muscle in your hips instead of your abs, but having your spine curling and pressing against the floor repetitively can lead to strain and contribute to injury. So, what to replace them with?
The Harvard report above recommends the plank as a spine-safe alternative, as planks “recruit a better balance of muscles on the front, sides, and back of the body” — however, we can make the plank even more effective.
Adding a little movement to your new corework staple can supercharge the muscles recruited, which is great for your summer six-pack plans.
Introducing the body saw…
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What is the body saw?
The body saw is effectively a plank, during which you rock backwards and forwards. Because your body is in a straight plank position, it’s literally a ‘sawing’ motion using your body, hence the name.
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Researchers from the University of Waterloo in Canada studied the body saw alongside other advanced ab-focused moves, such as hanging leg raises and walkouts into push-ups, focusing on “which particular muscles were challenged and the magnitude of the resulting spine load” in 14 young men.
The researchers said that although all the exercises produced “substantial abdominal challenge”, the body saw did so “in the most spine conserving way”.
It’s a plank variation made harder with the stability issues involved in adding movement to the hold, recruiting more muscles as you perform the movement while still trying to keep your core tight like a standard plank. If you want to try this advanced move, watch the video, and check out our how-to guide, below.
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How to do the body saw
Assume a plank position, with your forearms and toes on the ground. Your palms should be flat.
Shift your body forward so that your shoulders are over your forearms, then back to the start again.
Repeat 10 times for 3-5 sets, or set a timer to do this exercise continuously for a set period of time.
We’ve got loads more fitness content here at TechRadar — if you liked this, you should check out our series of workout-orientated listicles, The Fit List.
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