Exercise-induced hypoxemia, sometimes referred to as exercise-induced arterial hypoxemia (EIAH), is a medical disorder in which physical exercise causes or results in a decline in arterial blood oxygen levels below normal. This behavior is especially noticeable while exercising vigorously or intensely.
The body needs more oxygen during activity to meet the higher energy needs of muscles and other tissues. The respiratory and circulatory systems of people who have exercise-induced hypoxemia may not effectively supply enough oxygen to the bloodstream or distribute it to the working muscles.
While many people may experience modest to moderate reductions in oxygen levels during intensive physical activity without substantial effects, exercise-induced hypoxemia is not always harmful in and of itself. When exercising, the body frequently has compensating mechanisms to adjust to the increased oxygen needs.
Common causes of exercise-induced hypoxemia
Advertisement
Cardiac output limitations: During activity, the heart might not pump enough blood to provide the body with enough oxygen. Heart failure and other cardiovascular disorders are examples of conditions that might restrict cardiac function.
Anatomical factors: The proper passage of blood or air may be impeded by structural problems or anomalies in the respiratory or circulatory systems. Lung conditions (such as interstitial lung disease and chronic obstructive pulmonary disease) and congenital cardiac abnormalities are two examples.
Altitude: Hypoxemia can be exacerbated by exercising at high altitudes where the oxygen content of the air is reduced. It becomes harder for the body to get enough oxygen while exercising at higher elevations because of a drop in the partial pressure of oxygen in the air.
Individual variation: Due to genetics or other personal traits, some people may be more vulnerable to exercise-induced hypoxemia. For instance, compared to inactive people, highly skilled athletes may undergo distinct physiological reactions after hard activity.
It’s important to understand that not everyone has exercise-induced hypoxemia and that the condition can vary in severity. It’s crucial to speak with a healthcare provider for a full assessment and suitable treatment if someone has severe or persistent symptoms during or after exercise, such as intense dyspnea, chest discomfort, or dizziness.
Achieving your fitness goals doesn’t require a monthly gym membership. From the comfort of your home, you can implement a few minutes of daily exercise with just the right equipment.
To help jumpstart your New Year’s goals, physical therapist Karena Wu recently revealed to the 3rd hour of TODAY some ways you can build a gym right at home. Whether you’re into high-intensity workouts or improving strength training, these budget-friendly picks can transform your living room into your own personalized fitness space.
Ready to lace up your sneakers? Keep reading to discover the best workout essentials to achieve your at-home fitness goals, according to an expert.
Best home gym essentials seen on TODAY
Helps engage core muscles and assist with balance during exercise.
Shades:5+ | Dimensions:14″ x 14″ x 3″
Advertisement
This multi-purpose training disc offers stability during workouts, helps engage the core, and provides other benefits in a portable design that makes exercise feasible wherever you go. “It can also be used as a seat cushion to help with posture and balance,” adds Wu.
Travel-friendly resistance bands you can use anywhere.
Comes with:A pack of 4 | Dimensions:9″ x 2″
From warming up to activating your muscles, resistance bands are a fitness essential every home gym should have. The pick above comes in various resistance intensities to suit every skill level.
A smart jump rope that keeps track of your jump count, fitness goals and more.
Colors:4 | Comes with:SmartRope Rookie, pouch, donut and battery
“This is a smart jump rope with an app to track your jump counts, calorie and duration,” explains Wu. “The donuts add weight to make it feel like a real rope, but it is cordless, so it doesn’t scratch the ground. It is great for beginners and for in the home, so you don’t scratch your floor or hit the ceiling.”
Advertisement
Color-coded so each weight is distinguishable during workouts.
Dimensions:5.5″ x 2.8″ x 5.8″ (for 5 lb weight) | Weight range:5 lb to 25 lb
“Kettlebells are great for adding weight and instability to challenge your core,” suggests Wu. This collection of kettlebells is each color-coded to easily distinguish each weight while you work out. Though each weight is sold separately, the kettlebells start at just under $15 to help kickstart your training.
Double-sided so you can use on carpet or hardwood flooring.
Comes with:Set of two | Dimensions:7 Inches (H) x .26 Inches (W) x 7 Inches (D)
“Sliding core discs are great for adding strengthening, dynamic movements and stability training,” suggests Wu. This set comes double-sided, so regardless of your home flooring, you can perform mountain climbers or push-ups anywhere in your home.
Relieve soreness, discomfort and more with this targeted massage ball.
Material:Plastic | Item height:2 inches
Advertisement
From relieving muscle tightness to soothing muscle soreness post-workout, this tiny but mighty massage ball offers direct pressure on points. “This is a smaller ball, so it is meant for the hands and feet, but you could still use them elsewhere on the body,” notes Wu. “These are great to travel with, and don’t take up much space.”
More home gym essentials to shop
Achieve your step goals with this under desk walking pad.
Dimensions:39″ x 21″ x 3.5″
If your goal is to achieve 10,000 steps a day, a walking pad is a practical way to get your steps in. Enjoy a quick five-minute workout while watching your favorite show or use the machine to keep your legs moving while working from home.
This ball is non-weighted and can be used in a variety of different workouts.
Dimensions:8 inches | Colors:3
You don’t have to book a reformer class to take advantage of the benefits of pilates. With a pilates ball, including this option from Bala, it helps offer strength and support to build your core and beyond.
Advertisement
Editor’s pick
Gripper socks with a cushioned footbed and seamless toe for extra comfort.
Sizes:S, M, L | Colors:5 | Fabric:Cotton, polyester, elastane
On the topic of pilates, support every movement and prevent slips with these Bombas grippy socks. They also deliver arch support, a comfortable cushion, among other perks, for a better workout.
Choose between 2- to 20-lb. weights dependent on your fitness goals. Each dumbbell is created for a more comfortable grip, opting for a coated exterior rather than a metal one.
Weights:2, 3, 5, 8, 10, 12, 15 and 20-lb. options available | Colors:4 | Materials:Iron interior coated in a non-slip coating
According to the brand, the WeGym SafeGrip Square Dumbbells are designed to feel more secure in your hands compared to metal dumbbells for a comfortable grip with every lift.
Advertisement
This foam roller is said to be 30% heavier and firmer than most standard options.
Supports:Up to 250 lbs. | Lengths:12, 18, 24, 36 in.
Use a foam roller to assist with recovery and prevent injury after an intense workout or strength training session.
With a built-in shelf bra and contoured fit, this tank will support you through your workouts.
We’re constantly browsing Lululemon’s sale section. So while we’re building our home gym, might as well build our fitness wardrobe, too, like the tank above, as we scroll.
Editor’s pick
Advertisement
The latest version of New Balance’s Rebel sneaker is designed for daily running.
Sizes:5 – 12 | Colors:9 | Styles:Standard, wide | Weight:6.3 oz. | Heel-to-toe drop:6 mm
One Shop TODAY editor calls the New Balance FuelCell Rebel V5 one of her “favorite everyday running shoes” in her recent round-up of the ‘best sneakers of 2025.’ From its breathable mesh to its supportive insole, there’s a lot to love about the shoe.
A non-slip exercise mat that is perfect for workouts like yoga and pilates.
Colors:Nine | Weight:1.8 lbs | Dimensions:72.05″L x 24.02″W x 0.24″Th | Materials:Thermoplastic elastomers | Care:Hand wash only
From yoga to pilates, this exercise mat can assist with stability and balance during your workout.
Weighted vests saw a search spike this year, reaching an all-time high.
Weighted vests were a trending topic in 2025, and we don’t see them leaving in the new year. Whether you wear one on your runs or completing chores, weighted vests add a bit of intensity to any movement and workout.
This versatile pilates ring can be used to help tone your arms, legs and abs — providing a great upper body workout.
Size:14 inches | Colors:4
A pilates ring delivers more than meets the eye. Use it to strengthen the core, help tone your arms, among other benefits.
Made with On’s softest fabric yet, these leggings are stretchy, flexible and have pockets.
Colors:3 | Fabric:On SenseTec™ — a combination of polyamide and elastane
This new launch is made with the brand’s softest fabric yet, and a good pair of tights can upgrade any at-home workout. “These leggings have a second-skin feel and no front seams for extra comfort,” says commerce editor and producer, Julie Ricevuto. “The waistband doesn’t roll or bunch during workouts, and the stretchy and flexible fabric make them super comfortable — they’re my new go-to leggings!”
Advertisement
Get a full-body workout with this at-home rowing machine that engages more than 86% of the body’s muscles during use.
Metrics measured:Distance, time, calories burned, stroke count
The ultimate splurge, this at-home rowing machine is worth it for those that want a full-body workout that engages more than 86% of the body’s muscles during use. It also provides immersive, on the water workouts led by expert athletes and olympians, along with personalized recommendations in order to help users get the most out of their at-home workout.
Meet the expert
Our team features a range of qualified experts and contributors in our broadcast segments to reveal the latest in trends, remarkable sale events and all things shopping across a variety of categories. Products were independently chosen by members of the Shop TODAY team, along with Karena Wu, to find the best fitness essentials to build a home gym.
Karena Wu is a physical therapist and the owner and Clinical Director of ActiveCare Physical Therapy.
How we chose
The Shop TODAY editors and writers search the internet to find the best products out there. We interview expert sources, comb through customer reviews and even use our own personal experiences to make shopping easier for our readers.
As an editorial team, we independently create content and determine coverage based on research, reporting and what we think TODAY.com readers would like to read about. The goal of our content is to provide a service and inform readers who are on the hunt for the latest products to help make their life better. Items are sold by retailer, not TODAY. Pricing and availability are accurate as of publish time.
How do you add Shop TODAY as a Preferred Source on Google?
Google’s new Preferred Sources feature allows users to manually select their favorite publishers and news outlets for a more customizable experience tailored directly to the reader. Once you’ve opted to receive our content, you’ll begin seeing more of our recent and trending articles displayed within your Top Stories news feed.
Advertisement
The easiest way to add us as a preferred source is to click here and type in “TODAY.com.” Once the box is checked and you’ve refreshed the page, Shop TODAY content will start appearing in your feed.
We’re only halfway through January (officially the longest month of the entire year), and it’s already clear that 2026 is, much like its predecessor, all about strength training.
There is, however, a clear difference: we’re moving away from high-intensity, fast workouts and towards slower, more intentional moves that might be low-impact, but still pack a punch, benefits-wise. The best news? The moves are super simple – and the experts’ favourite one is the (appropriately monikered) crab walk exercise.
Essentially a lateral walking exercise, the move earns its stripes when it comes to boosting lower body strength and endurance – and top trainers love it for glute and core activation. As for why you should add it to your fitness rotation, hear this: the glutes are our largest and heaviest muscle group, and keeping them strong is key to pretty much all our movements, whether that’s running a 5k, bending over to pick up a heavy object (read: petulant toddler – they are heavy) or simply going for a walk.
Our glutes are so central to our movement patterns, in fact, that any weakness in them can lead to strains and injuries. Studies (like this one, published in the Journal of Physical Therapy Science) show that strong glutes help reduce the risk of lower back pain, as well as improving posture, balance and stability – not to mention athletic performance, too, as discussed in this study, from the journal Medicine & Science in Sports & Exercise (although it’s worth pointing out that this study was only conducted on men.)
Advertisement
New to the move? We’ll cover what it is and how it’s done below, but for now, suffice it to say that it may look easy, but boy, will you notice the burn. Don’t say we didn’t warn you! And for more on all things strength-focused, do check out our guides to the best glute exercises, the best glute-focused Pilates exercises, and find out how one Health Writer got on when she attempted glute bridges every day, here.
Experts love the simple crab walk exercise for boosting lower body strength – here’s why
What is the crab walk exercise?
Before we answer this question, it’s time for a quick science lesson. If it’s been a while (read: you’ve literally never) since you considered the anatomy of a crab, allow us to enlighten you: the crustaceans have a unique sideways walk, the result of a hinge-like joint structure that limits forward and backwards motion.
In contrast, we bipeds lean towards forward movement, which (over time) can cause weakness and instability throughout the pelvic region.
Celebrity news, beauty, fashion advice, and fascinating features, delivered straight to your inbox!
“Most modern bodies are strong in straight lines and unstable everywhere else,” explains Kim Johnson, physio, coach and biomechanics advisor for women-first running shoes, QLVR. “We sit for hours, we move forward, and we brace our cores under stress. And slowly, without realising it, we lose the ability to stabilise the pelvis when we move on one leg, something we do thousands of times a day.”
Advertisement
Enter: the banded crab walk exercise. Not to be confused with the crab walk on hands and feet (often used interchangeably, but this is, in fact, a completely different move), crab walks are super simple. Pop a resistance band across your knees, drop into a squat, and walk sideways.
“Crab walks are a lateral movement in a low squat position where your hips stay low, chest stays up, and core stays tight,” shares Peloton instructor Jermaine Johnson. “Unlike the childhood bum-on-the-floor crab walk, this version focuses on building functional strength, stability, and mobility while moving in a controlled, athletic posture.”
What are the benefits of the crab walk exercise?
Crab walks sound kind of fun, right? We’ve worked in health and fitness long enough to know that when a move is given a specific name (Bulgarian split squats, Dragon Flag move, you get the gist) the chances are high that it’s going to be intense.
And yes, crab walks are no exception. Because after all, with great benefits comes at least a little discomfort.
Advertisement
1. They fire up the whole lower body
A low-impact, simple move that fires up the entire lower body – core included? It’s a yes from us.
“Crab walks hit the glutes, quads, hamstrings, hips, core, and even your shoulders and back slightly if you keep a tall chest,” notes Jermaine Johnson. “They are excellent for building lower body strength because they force your glutes and quads to fire constantly, your hamstrings and core to stabilise, and your hip abductors to control lateral motion.”
The result? “You’re building functional strength, stability, and mobility while moving in a controlled, athletic posture,” he continues.
2. They build stability, mobility and help prevent injury
The trifecta of a strong and capable body, right here.
“This simple exercise targets the gluteus medius, a key stabilising muscle of the hip that helps control pelvic position and protect the knees and lower back,” notes Kim Johnson. “When this muscle is underactive, it is often linked to ongoing hip, knee, and back pain. The gluteus medius sits on the side of the hip and acts as a key stabiliser. Its job is to keep the pelvis level and the thigh aligned when we walk, run, climb stairs, or stand on one leg.
Advertisement
“When it’s not doing its share of the work, the body often compensates through the lower back, hips, or knees. Over time, that compensation can show up as persistent aches, recurring injuries, or the feeling that something just isn’t quite right.”
3. They’re low-impact and accessible
Since the move can be scaled up or down very simply (by adding or taking away resistance), it’s highly accessible to all levels of ability, including as part of injury rehabilitation.
“Crab walks are fantastic for so many people,” says Jermaine Johnson. “From runners looking for hip stability, athletes needing lateral strength and coordination, general fitness enthusiasts, and beginners who want low-impact functional strength right through to older adults looking to improve mobility and hip health – although you should avoid them if you have knee or hip injuries until cleared.”
4. They boost functional fitness and athletic performance
“The standing banded walk trains the gluteus medius in the way it actually functions in real life, resisting movement rather than creating it,” shares Kim Johnson. “Instead of squeezing or clenching, the muscle learns to control the pelvis as the body shifts sideways. That’s why this exercise features so heavily in rehab settings and why it remains a staple for athletes, despite never being particularly eye-catching.
“It’s not about chasing a burn, it’s about teaching the body to stabilise efficiently.”
Advertisement
How to do the crab walk exercise with good form
All our experts agreed that with this move, as ever, form and technique is everything. The key? Don’t rush it.
“If you don’t feel much, slow it down,” advises Kim Johnson. “If you feel it everywhere else (other than your glutes), lighten the band. The goal is quiet control, not drama.”
Jermaine Johnson recommends the following to keep your form on point:
Start in a low squat, feet shoulder-width apart or slightly wider, knees bent 90 degrees, chest up, core tight
Hinge slightly at the hips, weight evenly on your feet, heels pressing into the ground
Step laterally or forward/backwards in small, controlled movements, keeping knees tracking over toes
Maintain the squat position, don’t let hips rise or sag
Keep torso upright, shoulders back, chest proud, and core engaged
Progression: add a resistance band around your ankles or just above the knees. The band increases lateral tension, forcing glutes and hip stabilisers to fire harder with each step.
Simple Banded Walk (Crab Walk) Tip to Maximise Glute Strength – YouTube
Watch On
Who is the crab walk exercise best for?
As touched on above, the crab walk exercise is suitable for pretty much everybody, with certain modifications and progressions.
“Crab walks are fantastic for everyone, from people building foundational strength, including those doing exercise rehabilitation, to athletes using them as part of a warm-up,” says Jade Imani, personal trainer at Insure4Sport. “They’re particularly beneficial for people with knee valgus, weak glutes or those returning to training post-injury (with appropriate guidance).”
Advertisement
And the best bit? You can easily add them onto the start or end of your usual workout – no huge commitment necessary.
“They work best as a warm-up before training, a short movement break during the day, or as part of a rehab or prehab routine,” agrees Kim Johnson, stressing “more isn’t better here!”
Shop MC UK’s must-have strength training kit now:
Stamina Seamless Sports Bra
As Health Writers, we’ve tried a fair few sports bras in our time, and when it comes to a fail-safe, reasonably priced bra for low impact work, we always return to Sweaty Betty’s stamina bra. The only problem? Which colour to choose…
Fp Movement X Bala Exclusive Bangles 2 Lb. Weights
Advertisement
Add a little extra spice to your crab walks by adding these bangles to your arms or wrists. You’ll be surprised how fast the burn creeps up on you.
Adanola Impact Seamless Crop Shorts
Make like a crab in (supportive) style with these Adanola crop shorts. Seamless, compressive and opaque, we can’t wait to try them out.
How often should we be doing the crab walk exercise?
As always, consistency is key when it comes to building strength and noticing real changes in how you move. That said, it’s vital (as discussed above) to focus on form and technique over simply bashing out mindless reps of poor quality.
With this in mind, Jermaine Johnson advises making like a crab a couple of times a week to begin with, building up as you gain strength and endurance.
Advertisement
“Practising crab walks two to three times per week is enough for most people to notice gains in strength, mobility, or conditioning,” he says. “Start with two to four sets of 15 to 30 second walks, or 10 to 20 meters per direction. Progress by increasing distance, adding bands, or slowing down to increase tension.
“Beginners should start with higher hips, smaller steps, no resistance band and focus on control and posture. As you progress, you can incorporate lower hips, longer sets and a forward/backward movement as well as side to side.
“For advanced exercisers, add a resistance band around the ankles or knees, pause at each step for one to two seconds, lift one foot slightly to challenge balance and glutes, or combine lateral and forward/backward patterns for an extra endurance boost.”
The Harvard study also indicates a maximum exercise window: approximately three hours of vigorous activity or six hours of moderate-intensity activity per week.
“Doing higher activity level is perfectly fine, it is just that no additional health benefits would be gained further,” Hu says. “One who can run marathons everyday may not have a lower risk of dying than people who do regular brisk walking.”
The biological mechanisms behind this are unclear. Some experts theorize that overworking your body may increase chronic inflammation or arterial stiffness, both which have been shown to increase risk of cardiovascular disease.
“We need more data, especially from clinical trials, to examine associations of different types of exercise on various health outcomes,” Lee says.
Why exercise variety is key
Interestingly, Hu’s study found that regardless of how much a person worked out, variety improved participants’ longevity. When it came to reducing risk for cardiovascular disease, respiratory disease, or cancer, the most diverse exercise group had 13 to 41 percent lower risk compared to the least diverse group.
