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Fitness
What makes walking so great for your health and what else you need to do
Members of the Get Healthy Walking Club walk the paths past the animal enclosures during the morning at the Louisville Zoo in Louisville, Ky.
AP
LOUISVILLE, Ky. — Janet Rapp strode briskly down a paved path through the city zoo, waving at friends and stopping briefly to greet emus she knows by name.
The 71-year-old retiree starts each morning this way with a walking club.
“I’m obsessed,” she said. Not only does it ease her joint pain, “it just gives me energy … And then it calms me, too.”
Medical experts agree that walking is an easy way to improve physical and mental health, bolster fitness and prevent disease. While it’s not the only sort of exercise people should do, it’s a great first step toward a healthy life.
“You don’t need equipment and you don’t need a gym membership,” said Dr. Sarah Eby, a sports medicine physician with Mass General Brigham. “And the benefits are so vast.”
What can walking do for you?
Walking can help meet the U.S. surgeon general’s recommendation that adults get at least 2½ hours of moderate-intensity physical activity every week. This helps lower the risk of heart disease, high blood pressure, dementia, depression and many types of cancer.
Janet Rapp, a member of the Get Healthy Walking Club stands in front of the zebra enclosure during the early morning at the Louisville Zoo.
AP
Walking also improves blood sugar levels, is good for bone health and can help you lose weight and sleep better, added Julie Schmied, a nurse practitioner with Norton Healthcare, which runs the free Get Healthy Walking Club.
Another advantage? It’s a low-impact exercise that puts less pressure on joints as it strengthens your heart and lungs.
James Blankenship, 68, said joining the walking club at the Louisville Zoo last year helped him bounce back after a heart attack and triple bypass in 2022.
“My cardiologist says I’m doing great,” he said.
For all its benefits, however, walking “is not enough for overall health and well-being” because it doesn’t provide resistance training that builds muscle strength and endurance, said Anita Gust, who teaches exercise science at the University of Minnesota Crookston.
That’s especially important for women’s bone health as they age.
Experts recommend adding such activities at least twice weekly – using weights, gym equipment or your own body as resistance — and doing exercises that improve flexibility like yoga or stretching.
Do you really need 10,000 steps a day?
Nearly everyone has heard about this walking goal, which dates back to a 1960s marketing campaign in Japan. But experts stress that it’s just a guideline.
The average American walks about 3,000 to 4,000 steps a day and it’s fine to gradually work up to 10,000, Shmied said.
Setting a time goal can also be useful. Shmied suggests breaking the recommended 150 minutes per week into 30 minutes a day, or 10 minutes three times a day, for five days. During inclement weather, people can walk in malls or on treadmills.
As they become seasoned walkers, they can speed up the pace or challenge themselves with hills while still keeping the activity level moderate.
“If you can talk but not sing,” Eby said, “that’s what we consider moderate-intensity exercise.”
How do you stay motivated?
Walking with friends – including dogs – is one way.
Walking clubs have popped up across the nation. In 2022, New York personal trainer Brianna Joye Kohn, 31, started City Girls Who Walk with a TikTok post inviting others to walk with her.
“We had 250 girls show up,” she said.
From left, Lou Ann Parrino, Lisa Weisert, and Janie Reinert, members of the Get Healthy Walking Club pause during their morning walk to say good morning to one of the animals at the Louisville Zoo in Louisville, Ky.
AP
Since then, the group has walked every Sunday for around 40 minutes, with some meeting afterward for brunch or coffee.
The Louisville Zoo launched its walking club in 1987, partnered with Norton in 2004 to expand it, and now boasts more than 15,000 registered members. Every day from March 1 through Oct. 31, people walk around and around the 1.4-mile loop before the zoo officially opens.
Tony Weiter meets two of his siblings every Friday. On a recent morning, they caught up on each other’s lives as they zipped past zebras in a fenced field and a seal sunning itself.
“I enjoy the serenity of it. It’s cold but the sun is shining. You get to see the animals,” said Weiter, 63. “It’s a great way to start the morning.”
Whether you’re bored of the same old walking routine or want to boost your fitness, strength training is the name of the game. While walking is excellent at torching calories, strength training offers benefits beyond burning calories in the moment. That’s why we spoke with a fitness pro who outlines the best strength exercises to get lean when you’re tired of walking.
“With strength training, you’re not only burning calories during the workout, but you’re also building lean muscle. This added muscle mass increases your metabolism, allowing you to burn more calories even at rest,” explains Stan Kravchenko, celebrity coach and founder of OneFit.com. “Your body will naturally expend more energy to maintain muscle mass, which supports weight loss and overall health over the long term.”
Similar to walking, strength exercises benefit your cardiovascular fitness, but they provide substantial advantages for bone density, muscles, and injury prevention as well. “Building muscle mass promotes longevity and better supports your joints, ligaments, and tendons as you age,” Kravchenko adds. “If your goal is to lose weight and build lean muscle, strength training is an effective path.”
That being said, you don’t have to choose one form of exercise over the other. A well-rounded workout routine should include both! Kravchenko recommends performing strength training on one day and utilizing walking as an active recovery exercise on another.
Below are five excellent strength exercises to get lean that are perfect for your upper body, core, and lower body. “Performing these exercises consistently will help you build strength, improve body composition, and support other health benefits, such as increased muscle size, enhanced bone density, reduced body fat, and more,” says Kravchenko.
Goblet Squat
The goblet squat is a great choice to target your core and lower body, firing up your hamstrings, quads, glutes, and core muscles. “The goblet squat is suitable for everyone, from beginners to those with more experience, as it helps keep the torso upright, making it a safe and effective option for building lower-body strength,” Kravchenko tells us.
- Stand tall, feet hip-width apart, holding a dumbbell with both hands like a goblet at your chest.
- Lower into a squat, keeping your chest tall and back straight.
- Once your thighs are parallel to the ground, press through your heels to stand up tall.
- Complete 3 sets of 8-12 reps.
Pulldown
“This exercise is ideal for working on your pulling motion and strengthening your back muscles,” explains Kravchenko. “The seated cable pulldown allows you to perform the exercise safely and effectively, with good control over each repetition.”
- Sit at a lat pulldown machine with your knees secured under the pad and feet firmly planted on the ground.
- Grab the handle and pull it down to your upper chest.
- Use control to return to the start position.
- Complete 3 sets of 10-12 reps.
Dumbbell Chest Press
“The dumbbell chest press is a great exercise for pushing movements, targeting the chest, triceps, and front shoulder muscles,” Kravchenko points out. “Unlike machines or barbells, dumbbells offer more freedom of movement, which is often safer for shoulder joints.”
- Lie flat on your back on a workout bench with a dumbbell in each hand and arms extended over your chest.
- Lower the dumbbells toward your chest until your elbows reach a 90-degree angle.
- Press the weights back up.
- Perform 3 sets of 10-12 reps.
Single-Leg Press
“This exercise allows you to work each side of your body individually, helping to balance any strength differences between your legs,” says Kravchenko. “The single-leg press prevents one side from compensating for the other, making it especially beneficial if you have one leg that is more dominant. Similar to a unilateral dumbbell chest press for the upper body, this exercise targets your glutes and legs effectively.”
- Sit at a leg press machine with one foot on the platform.
- Press the weight away from your body.
- Lower the weight using control.
- Switch legs after completing each set.
- Perform 3 sets of 8-10 reps for each leg.
Pallof Press with Rotation
“This is a fantastic core exercise, chosen specifically because it introduces a rotational movement,” Kravchenko explains. “Unlike the previous exercises, which all operate in the sagittal plane, the Pallof press with rotation works in the transverse plane, challenging your core and obliques in a different way.”
- Attach a resistance band or cable at chest level.
- Stand tall, perpendicular to the anchor point, holding onto the handle with both hands.
- Press the handle away from your body and slowly rotate your torso toward the anchor point, activating your core muscles.
- Return to the start position.
- Perform 3 sets of 12-15 reps per side.
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Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa
If exercise pushes you so far outside your comfort zone that physical activity is associated with pain more than pleasure, there’s little motivation to get off the couch.
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There’s no shortage of rumination about why more than half of Canadians don’t meet the recommended 150 minutes of moderate to vigorous physical activity per week. Lack of time is a common excuse, but there are plenty of busy people who exercise regularly. Access is another often-stated barrier, though most Canadians can safely exercise outdoors or in the privacy of their own home should other fitness facilities not be within an easy commute.
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What’s often ignored is the role enjoyment plays in exercise adherence. For those who revel in a tough workout, the idea some people hate to sweat may seem strange. But if exercise pushes you so far outside your comfort zone that physical activity is associated with pain more than pleasure, there’s little motivation to get off the couch.
Once exercise becomes coupled with discomfort, getting reluctant exercisers to find pleasure and enjoyment in physical activity is an uphill battle. To help improve its appeal, researchers have been looking at the effectiveness of something called “extrinsic strategies” to promote better exercise adherence. Defined as “environmental manipulations of the exercise experience that fall outside of the FITT principles,” extrinsic strategies are more about the mental, rather than physical aspects of exercise. In short, the focus is less about the frequency, intensity, time and type of exercise, and more about the role feelings play in the adoption of a regular workout routine.
To be clear, we’re not talking about taking the effort out of exercise. Extrinsic strategies work on altering the perception of effort. Even more granular, it’s important to alter how effort is perceived during, not after, a workout. There’s a marked difference in how people feel once they wipe the sweat off their brow compared to when they’re grinding it out just hoping to finish. And while some people use the feeling of accomplishment that comes after a tough workout to motivate their return to the gym, others can’t get past the memory of how uncomfortable it felt in the moment.
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One of the extrinsic strategies to improving the exercise experience is focusing on external stimuli instead of how the body feels. Music is a popular distraction, which is why so many exercisers listen to their favourite playlists. Another option is exercising outdoors where nature works its magic at diverting exercisers from the internal sensations of effort. Exercising with a friend or within a group also helps. But contrary to using external distractions to dampen the effort of exercise, is the novel idea of leaning into how your body feels during a tough workout.
Mindfulness is defined as paying attention to what’s happening in the moment while also being open to how the body responds physically and mentally to the current experience. In other words, instead of trying to disassociate from the feelings of effort, mindfulness aims to accept and acknowledge the exertion it takes to complete a workout.
The idea that mindfulness is effective at improving exercise adherence is gaining traction, with initial studies suggesting it has merit, but mostly when exercising at lower intensities. Learning to accept and become comfortable with the feelings associated with physical exertion could be a crucial first step in finding pleasure in exercise.
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A recent study published in the Journal of Sports Sciences recently tested the effectiveness of mindfulness in enhancing the exercise experience. The goal of the research team was to see if mindfulness “could prove a useful pleasure enhancing strategy during exercise.”
A test sample of 34 recreationally active men and women were divided into two groups. One group was equipped with a recording taken from Headspace, a popular meditation and mindfulness app, that focused exercisers on tuning into their body and its movement. The control group was without any mindfulness tools.
Both sets of exercisers were asked to follow a 1.5-mile loop through a local park at a self-selected intensity they could sustain for 20-25 minutes. Heart rate was continually monitored, and study subjects were asked to check in with how they felt at two points during the walk (at 0.5 and one mile).
Results indicated listening to a mindfulness recording led to a more pleasurable exercise experience than walking the loop without. That positive response to exercise continued after the workout finished, another sign the mindfulness guided walk produced the kind of enjoyment that could encourage exercisers to walk more often.
Learning to appreciate the feelings associated with effort is an interesting strategy to introduce, especially to new exercisers who often negatively perceive the physical sensations that occur during a workout. With more practice accepting, instead of tuning out, those feelings, a greater number of novice exercisers could become more tolerant of the effort required to improve overall fitness. It’s also an interesting approach for seasoned exercisers who generally rely on disassociating from the intense feelings of a hard workout.
Acknowledging, accepting and appreciating the effort of being physically active are tools every exerciser can lean into when the going gets tough. More importantly, it could be part an improved strategy to get more Canadians enjoying the 150 minutes a week they spend working up a sweat.
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For The Runner Who Loves Music
SHOKZ OpenRun Headphones
Sweat-proof, waterproof, and featherweight, these wireless headphones for working out are a runner’s dream. “These allow me to hear oncoming traffic, people, and other outside noise with their wrap-around, open-ear design while delivering feel-good jams,” says Nicolette Accardi, WH’s fitness commerce editor, who loves using ‘em on her runs.
For The Friend Who’s Always At Barre
Gaiam Yoga Barre Socks
If your friend lives at barre class, snag them a few pairs of these non-slip barre socks. Machine-washable and grippy, these socks come in a variety of cute colors, including mulberry and sky blue. Isabel McMahon, WH’s assistant social media editor, loves that they have crisscross straps to help keep her feet steady during her yoga and Pilates classes. “I wouldn’t mind finding a few more in my stocking this year!”
For The Traveling Fitness Lover
TheraBody TheraGun Mini
With its compact size, ergonomic grip, and 150 minutes of charge time, the Theragun Mini is the ideal gift for that person who’s always traveling around the world to run marathons (or just makes really good use of the hotel gym).
Accardi loves hers, keeping it handy in her gym bag for on-the-go muscle relief. “It works wonders at alleviating my muscle soreness during tough training cycles,” she says.
For The Friend Who Needs A New Gym Bag
BALEINE Gym Bag
Soft, machine-washable, and waterproof, your gym-going pal will love this bag. It’s a bestseller among WH readers. From toting it to dance class to carrying all their pickleball essentials, they’ll appreciate its separate compartment to store things like shoes and wet swimsuits, as well as its additional storage pockets for all their other workout accessories. Plus, they’ll look super stylish wearing it in this gorgeous bubblegum pink color.
For The Fitness Lover Always On The Go
Tower 28 SOS Daily Rescue Facial Spray
Is your friend constantly squeezing in workouts between WFH meetings, or maybe doesn’t always have enough time to shower post-sweat? Gift them this facial toner to keep their skin issues at bay and prevent breakouts. Fitness editor Talene Appleton always keeps a bottle in her gym bag so she can spray it on her face and chest after every workout.
For The Friend Who Doesn’t Like To Wear Fitness Watches
Oura Ring Gen 3
The Oura ring isn’t just a buzzy wellness product—WH editors love this smart ring to help them monitor their sleep, activity, stress, heart rate, and more. Better yet, it’s lightweight, comfortable to wear, water-resistant, and has a stylish design that’ll seamlessly blend in with your friend’s aesthetic. It also boasts a great battery life—WH’s executive health and fitness director Jacqueline Andriakos says hers generally lasts a whole week.
For The Friend Who Lives In Leggings
Lululemon Align Pant
It’s no secret that WH editors are obsessed with these Lululemon leggings. They’re awesome for any sort of workout—HIIT, yoga, boxing, you name it—with their buttery-soft fabric, weightless fit, and high-rise waistband. Your friend will adore these leggings so much, they’ll even wear them on their recovery days relaxing at home or running errands around town. Better yet, they come in an assortment of colors, including espresso, teal, and raspberry.
For The Fashion-Forward Fitness Girly
Vuori Halo Slim Flare
Flared leggings are so in right now, says assistant fashion editor Rose Lauture. “They elevate every look, are super flattering, and versatile.” Style and comfort combine in this pair from Vuori, making them the perfect fit for every activity—from lounging at home to grabbing breakfast with your girls. “Not only do flared leggings make great yoga pants, but you can also wear them out and about paired with a boot or a sneaker,” Lauture adds.
For The Friend Who Loves The Outdoors
Homesick Scented Gone Hiking Candle
Your loved one is sure to appreciate this WH-favorite candle that’s specifically designed to smell like hiking (yup, that’s a thing), with refreshing top notes of pine, cassis, and fresh waters. They’ll appreciate being able to experience (kinda) the great outdoors while they’re stuck inside working this winter.
For The Yogi
Manduka The Pro Yoga Mat
Dubbed the best overall thick yoga mat by WH, this mat is a game-changer for your yogi friend with bad knees or wrists. Featuring ultra-dense cushioning and a supportive grip, it provides comfort and stability for even the toughest poses.
Available in a wide range of colors, you can pick out your friend’s favorite hue. “I never slide when busting challenging moves and also love it for mat pilates workouts,” says Accardi. Plus, with a lifetime warranty, your friend is all set for countless yoga seshes to come.
For The Fitness Lover Who Works From Home
Merach Walking Pad
Got a pal who’s always trying to hit their step goal? Gift them this walking pad (aka an under-desk treadmill) so they can strut their stuff while crunching numbers or typing away on their computer. “I love using it while working at my desk—it easily rolls right underneath!” says Accardi. It’s the perfect present to help them stay active throughout the day without interrupting their workflow.
For The Woman Who Wants To Get Into Strength-Training
Women’s Health The Woman’s Guide To Strength Training: Dumbbells
This new Women’s Health guide, designed by trainer Nellie Barnett, CPT, is packed with 12 weeks of dumbbell-only strength-training routines that can be done in just 30 minutes. It’s the perfect gift for any woman looking to improve muscle mass or just experience the benefits of regular movement.
For Cold-Weather Workout Warriors
Smartwool Merino 150 Wool Top
A WH reader-favorite, the merino wool material on this long-sleeve base layer shirt makes it both moisture-wicking and odor-resistant. The fitted silhouette is uber-flattering while offering unrestricted movement in the arms and chest. They’ll love sporting this cozy shirt on the slopes (or just at home) all day. A bonus? It comes in several cute colors, like fuchsia and rose.
For The Avid Runner
On Cloudmonster
Experts say regular runners are supposed to replace their running shoes every four to six months. Gift your friend who’s overdue for a replacement a brand new pair from cult-favorite brand On. Extra cushiony, bouncy, and airy, this running shoe is built for long-lasting comfort and performance. Accardi felt unstoppable wearing them during her half marathon, appreciating their breathability, secure fit, and durability.
For The Tech-Savvy Exerciser
Apple Watch Series 10
If they’ve been eyeing the newest Apple Watch, there’s no better time than the holidays to splurge and treat them to one—because they deserve it! WH readers love using this waterproof smartwatch for optimizing workouts, monitoring sleep, tracking their heart rates, and so much more. Your fittech-loving friend will never want to take it off.
For The Friend Who Wants To Level Up Their Hot Girl Walk
Bala Bangles
These wrist weights from Bala went viral on TikTok for their sleek design and ability to elevate any workout. Whether your friend is walking or doing pilates, these stylish wrist weights will add light resistance to tone arms and enhance muscle endurance. Flexible and comfortable, they make a thoughtful gift for anyone looking to level up their fitness routine. An added pro: They come in several cute colors, like blush and sage.
For The Friend Who Loves To Track Their Training
Cossac Fitness Log Book & Workout Planner
Practical gifts are always appreciated. Designed by experts to help exercisers track progress and stay motivated, this WH reader-topselling workout journal will become your friend’s ultimate gym companion. It offers structured pages to log exercises, sets, reps, goals, and even diet preferences and nutrition. Compact and sleek, they can easily toss it in their gym bag and even travel with it to keep themselves accountable.
For The Friend Who Loves A Multipurpose Fitness Gift
Trigger Point Therapy Grid Foam Roller
Accardi has tried her fair share of foam rollers over the years but always returns to this one. Known for its firm yet flexible design, this roller targets deep tissue to help relieve soreness and improve flexibility. Plus, with free online instructional videos, your friend can learn the best techniques for effective muscle recovery. Whether they’re prepping for a race or recovering after a tough workout, this foam roller is a must-have.
For The Acupuncture Enthusiast
ProsourceFit Acupressure Mat and Pillow Set
WH readers and editors say that this cult-favorite acupressure mat is great for soothing stiff muscles, relaxation, and general pain relief. If the person in your life is into all things recovery, there’s no doubt they’ll love testing this tool out. While it’s TBD if the physical benefits aren’t just a placebo effect, studies have found that taking the time to use one and relax can lead to a reduction in stress levels.
For The Fitness Lover Who Adores A Matching Set
Beyond Yoga Spacedye Slim Racerback Cropped Tank
Matching sets are *so* in. Buttery soft, comfortable, and ultra-flattering, your friend will love unwrapping this matching set from Beyond Yoga. The pieces are sold separately so be sure to grab the matching leggings. Perfect for yoga class, cardio workouts (hello, built-in bra!), or even just strolling around, McMahon loves that this set comes in a wide range of colors, too—like ruby red, mocha, and deep moss—so you’re sure to find one your friend will love.
Jasmine Gomez is the Commerce Editor at Women’s Health, where she cover the best product recommendations across beauty, health, lifestyle, fitness, and more. When she’s not shopping for a living, she enjoys karaoke and dining out more than she cares to admit. Follow her @JazzeGomez.
Mark Stock is a food, drink, and outdoors writer from Portland, Oregon. He spent years making, selling, and sipping Pinot Noir in the Dundee Hills before a full return to his journalistic roots in 2016. In addition to Men’s Health, he writes for SevenFifty Daily, Sip Northwest, The Somm Journal, The Drake, Willamette Week, Travel Oregon, and more.
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