Fitness

Your body needs three forms of movement every week | CNN

Published

2 years ago

May 4, 2024

Your body needs three forms of movement every week | CNN

Sign up for CNN’s Fitness, But Better newsletter series. Our seven-part guide will help you ease into a healthy routine, backed by experts.

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Walking has earned a reputation as a great form of exercise that’s easy and accessible for many people, and scores of studies show the popular activity has numerous health benefits, too.

Getting at least 2,300 steps per day reduces your risk of dying from cardiovascular disease, according to one study published in a 2023 edition of the European Journal of Preventive Cardiology.

In addition, weight-bearing exercises such as walking help prevent osteoporosis, according to another study published in the journal Nature Scientific Reports.

Yet some experts in the health and fitness fields assert that while walking is certainly good for your health and fitness, it’s not really high-quality exercise. One such expert is Melissa Boyd, a certified personal trainer and coach with Tempo, an online personal training platform. Boyd is based in San Francisco.

“Our lives have gotten so busy — we commute, sit all day, then are exhausted at night — that getting a short walk in makes you feel like you’ve done this big, exponential thing,” Boyd said. “But walking is really a baseline movement your body requires to function well, to help with things like circulation and digestion, and to decompress.”

To help her clients better understand why a daily walk won’t result in a beach body — something many of them believe, thanks to various social media influencers — she discusses with them the three types of movement that are beneficial for overall health and fitness.

First is the movement your body is owed or requires every day, such as walking, stretching and bending. Second is athletic movement, which you can do a few times a week to improve your fitness or to train for a sport. Third is social movement that you do for fun or to connect with others, such as dancing or playing volleyball.

“It’s important to think of movement in these different categories because not moving throughout the day has become normalized,” Boyd said. “Our lives are so sedentary, many of us are trying to dig ourselves out of a movement deficit. But exercise is different from physical movement.”

Walking is great, but it’s just one, unidirectional form of movement, and our bodies need more to be functionally fit, said Dr. Carl Cirino, a sports medicine surgeon at HSS Orthopedics with Stamford Health in Connecticut.

People use the muscles and tendons in their bodies to assist with all the bending, twisting and rotating they do in their daily lives, Cirino said, so they need to work and stretch them in many different directions. Yoga and Pilates are two activities that are very effective and healthy in this regard, he said.

“Stretching is also incredibly easy, and something you can do when you wake up and before you go to bed,” Cirino said.

Having loose, pliable muscles also means you will have more balance and stability, which helps prevent falls and injuries in all physical activities, he said. It’s also good to get your heart rate up several times a week for cardiovascular health.

Ideally, you should create a plan that incorporates daily “owed” movements, such as walking and stretching, with some cardiovascular work, strength training and social activity sprinkled throughout the week, the two said. That can seem overwhelming for many, however.

Breaking down all these different movements into exercise snacks is one way to sneak in the movement your body needs, Boyd said.

“Maybe get a walking pad and do some of your meetings while walking slowly on the pad,” she said. “Maybe every time you go to the bathroom, you do 20 squats, or every time you get water, you do 10 push-ups against a wall. If you attach these exercise snacks to something else you’re already doing, you can make it more of a habit. I’ve seen huge success with this.”

Boyd also encourages her clients to find some form of movement they enjoy that doesn’t seem like a workout, such as playing kickball or pickleball. That way, you’re having fun and being social while getting fitter.

Cirino agrees. “We see kids here in sports medicine whose parents want them to play baseball, but they don’t want to do it,” he said. “It’s the same with exercise. You need to find something that’s interesting and easy — maybe an activity your friends are doing — and use that as the basis to build good habits.”

Start slowly and build from there

Rethinking exercise as regular movements your body needs for functionality, fitness and social connection also can be a means of giving yourself permission to carve out time for working out, Boyd said.

It’s also helpful to keep in mind that creating an exercise plan doesn’t require an immediate, massive change in your lifestyle. In fact, it’s better to start slowly with new, little chunks of movement.

“What I usually see is that people love the way this starts to make them feel,” Boyd said. “Then the stronger they become, the more they want to move even more. Movement inspires movement.”

Melanie Radzicki McManus is a freelance writer who specializes in hiking, travel and fitness.

Fitness

‘I’m a neuroscientist – these are the 3 best workouts for slowing cognitive decline’

Published

6 hours ago

May 16, 2026

Press Room

‘I’m a neuroscientist – these are the 3 best workouts for slowing cognitive decline’

‘Exercise is usually viewed through the lens of physical appearance, the number on the scale and the size of your jeans,’ says Dr Ramon Velazquez, neuroscientist and scientific advisor at Mind Lab Pro. ‘But you cannot move your body without moving your brain. Exercise is not primarily a body intervention – it’s a brain intervention, and the changes you see in your waistline or muscles are side effects of what’s actually going on neurologically every time you move your body with intention.’

Indeed, while a huge body of research shows how crucial movement is for physical health – from protecting our hearts to reducing cancer risk – an increasing number of studies are highlighting the significant cognitive benefits of exercise, from boosting memory and reducing dementia risk to restoring neuroplasticity (the brain’s resilience in adapting to new information, behaviours and sensory input).

But what exactly should that look like in practice? And how should you structure your weekly routine to maximise the brain health benefits of exercise? Dr Velazquez has the answers below.

The workouts

Zone 2 cardio

‘Zone 2 cardio is the most underrated form of exercise. People usually dismiss it because they feel like they aren’t doing enough if they’re not drenched in sweat or gasping for air,’ says Dr Velazquez. ‘It’s a type of activity where you move at a pace that elevates your heart rate, but you can still have a conversation with the person next to you.’

Indeed, a recent review of more than 258,000 people found that even low- to moderate-intensity exercise performed for less than 30 minutes twice a week improved general cognition, memory and executive function (the mental processes involved in planning, focus and decision-making) in as little as one to three months. Dr Velazquez recommends light jogging, swimming and cycling. ‘From a neurological perspective, this type of exercise consistently increases blood flow to the brain over a prolonged period of time,’ he explains. ‘This is important because it helps deliver nutrients to the regions that are most vulnerable to ageing.’

Such exercise, adds Dr Velazquez, also supports the glymphatic system – the brain’s waste clearance system that removes proteins and cellular waste linked to neurodegenerative diseases such as Alzheimer’s.

Strength sessions

‘Strength training is also extremely important for longevity. Strong muscles produce and release hormones and signalling molecules that directly influence the brain,’ says Dr Velazquez. ‘Muscle mass starts declining from your mid-thirties via a process called sarcopenia, and as the muscle disappears, so does the neurological signalling it produces.’

Two to three weekly sessions is the minimum needed to make a difference, he adds. ‘The sessions don’t need to be long – 45 minutes of focused, compound movements is enough.’ Think: squats, deadlifts, rows and presses – ‘exercises that recruit large muscle groups and produce the strongest possible neurochemical response’.

VO2 max training

‘VO2 max – the maximum amount of oxygen your body can consume and use during intense exercise – is now one of the most powerful predictors of long-term survival ever identified in the research,’ says Dr Velazquez. ‘Most people assume that blood pressure and cholesterol are the numbers worth paying attention to when it comes to how long they are going to live, but VO2 max is more predictive than either of those – a low VO2 max is not just a fitness problem, it’s a mortality risk.’

To improve this metric, Dr Velazquez advises introducing high-intensity exercise – where you’re working at near-maximum capacity for short bursts – once or twice weekly, adding that ‘a simple and highly effective routine would be 4-6 intervals of one minute at hard effort followed by two minutes of recovery’.

‘It will be uncomfortable, but that’s the feeling you need to chase to make this exercise effective, and the physiological stress of those intervals drives adaptations that are cardiac, vascular and neurological.’

Example weekly workout routine

‘Zone 2 is the base of the pyramid, VO2 max training is the peak. You cannot build a high peak without a wide, solid base, which is why all three pillars work together,’ says Dr Velazquez, who gives an example of an effective weekly routine below.

Monday

30-45 mins strength, eg, squats, deadlifts, rows, presses.

Tuesday

Zone 2 workout, eg, light jog or swim.

‘The key is finding an enjoyable activity that raises your heart rate, but not to the point where you’re gasping for air.’

Wednesday

30-45 mins strength.

Thursday

Zone 2 workout.

Friday

30-45 mins strength + VO2 max training afterwards.

Saturday

Longer zone 2 workout (around 60 mins).

‘I would suggest working out in nature, since a natural environment and exercise are a perfect combination for lowering cortisol.’

Sunday

Rest day.

‘Rest is not the absence of progress, it’s a necessary part of keeping the progress going.’

‘The brain responds to every single session. It’s tracking the pattern, not the performance. And the earlier in life you establish that pattern, the more of your brain you get to keep.’

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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

best ellipticals for a low-impact full body workout

Published

18 hours ago

May 15, 2026

Press Room

best ellipticals for a low-impact full body workout

Although it may seem straightforward, there are some key steps you should follow when using an elliptical. Elyse Miller, an iFIT trainer and elliptical class instructor, shared some insight on the key things to keep in mind when hopping on one of these machines.

Stand up straight: You must remain upright while on an elliptical. Miller says you should stand in a tall, upright position with an engaged core by tucking your hips forward. This will also activate your glutes and keep tension away from your lower back. Your upper body should be relaxed as well. “Relax your shoulders and leave elbows soft without locking them,” Miller said.

Additionally, your front leg should feel like a natural stride forward and your heel will slightly lift as you rotate ahead. “Your hands should remain neutral while holding the handles on the elliptical, but don’t squeeze them tight,” she said, adding that once you have the form down you can mix things up. “For example, angling your toes out will work your inner thighs or moving your hands up and down the handlebars will target different muscles in the upper body.”

Hold onto the handles: One of the unique aspects of an elliptical is that it lets you work your full body at once. To get the most out of your workout, you’ll want to make sure you’re holding onto the handles as you pedal. This will allow your upper body to get the blood flowing as well. “Since elliptical arm handles are long, you can easily change the hand placement as needed for different heights or to target different upper body muscles,” Miller said.

Don’t slouch over: If the resistance is too high that it’s causing you to sacrifice your form, change up the intensity. “Reduce the resistance to maintain a strong, confident posture,” Miller said, adding, “don’t get stuck in the circling rut — make sure to try out intervals, resistance changes and level shifts rather than zoning out and going through the motions.”

Keep your feet on the pedals: Naturally, your body is going to move with the forward motion of the elliptical when your arms and legs are involved. Make sure to keep your feet sturdy and flat on the pedals as you go through the motions.

Fitness

Very difficult and extremely cool: how to start doing pull-ups

Published

1 day ago

May 15, 2026

Press Room

Very difficult and extremely cool: how to start doing pull-ups

The pull-up has long been seen as an important fitness metric. From 1966 to 2013, public middle and high school students in the US were required to do pull-ups as part of the presidential fitness test (an evaluation Donald Trump has considered reinstating). US Marine Corps members were long required to perform pull-ups as part of their regular physical fitness test, and prospective UK Royal Marines must complete a minimum of three to four pull-ups before they are eligible to join.

There is no definitive data on how many adults can perform a proper pull-up, but two things are clear: they are very difficult and look extremely cool.

“When a new client comes to see me, the most common exercise they say they’d like to be able to do is the pull-up,” says Emily Schofield, a certified personal trainer at the training company Ultimate Performance. “Achieving that first proper rep is one of the most satisfying milestones you can reach in the gym, because it’s a genuine, hard-earned display of strength, coordination and control.”

Do you want to literally and figuratively flex on others at the gym? Here’s how to start doing pull-ups.

What is a pull-up?

To perform a pull-up, a person starts by hanging from a bar with their arms fully extended and feet off the ground; this is also known as a dead hang. From there, they pull themselves up until their chin is over the bar, and then lower with control.

“Done well, it’s a controlled, deliberate movement,” says Schofield. “There’s no kicking, jerking or relying on momentum.”

What are the benefits of pull-ups?

Pull-ups build upper body strength, particularly in the back, says Mathew Forzaglia, certified personal trainer and founder of Forzag Fitness. “It also helps develop core stability, which prevents the body from swaying during consecutive reps, and improves grip strength,” he says.

The muscles most engaged by the exercise, according to the Cleveland Clinic, are the latissimus dorsi (or “lats”) – the large, broad, fan-shaped muscles which stretch from the bottom of the back to below the shoulder blades – and the trapezius (or “traps”) – the triangle-shaped muscles that run from the neck to the mid-back. They also engage shoulders, forearms, biceps, triceps and abdominal muscles.

When Schofield performs a pull-up, she says she focuses on not just using her arms: “Putting too much emphasis on your biceps to execute the move will make you tire quickly and diminish how effectively you’re targeting the lower back,” she explains, adding that the lats should be doing the heavy lifting.

In addition to looking impressive at the gym, pull-ups also help with functional strength. Because pull-ups force the body to work as a single unit, they improve “strength, coordination and neuromuscular control”, as well as helping with posture, improved performance on other lifts, and a more balanced physique overall, Schofield says.

Can anyone do a pull-up?

For the most part, yes.

Many women in particular seem to doubt this. And can you blame them, when the New York Times once published an article titled, Why Women Can’t Do Pull-Ups? (Granted, the article was controversial at the time, and several outlets and blogs published rebuttals.)

Schofield says many women she works with “instantly dismiss the idea they’ll ever be strong enough to perform a pull-up”. But she emphasizes that neither age nor gender should be considered a barrier to the exercise.

“I train a client who is in her 70s and she can perform a full set of eight pull-ups with greater strength and control than people half her age,” Schofield says.

Some people need to be especially careful when performing pull-ups, Schofield says – specifically those with shoulder injuries, elbow painor any type of upper-body joint issue.

“In those cases, I’d always prioritize rehab and strengthening work before attempting the exercise,” she says.

How do you do a pull-up?

One of the most common mistakes people make when it comes to pull-ups is jumping straight on to the bar, Schofield says. Most people will need to build up a base of strength before they can successfully perform the exercise.

To do this, prioritize exercises that strengthen the muscles you will need to perform a pull up. These include:

Forzaglia also recommends inverted rows using TRX straps or a barbell set up in a squat rack. “This helps build the foundational pulling strength needed to progress,” he says.

Even if you can’t complete a pull-up, it’s worth spending time on the bar, Schofield says: “That might mean attempting partial reps, holding the top position, or controlling the lowering phase.” All of these help the body learn how to coordinate the movement, she explains.

Regardless of gender, building to a full pull-up can be a slow process. Countless programs claim to be able to teach people how to do a pull-up in 30 days. That might be possible for some. But achieving a pull-up depends on a number of factors, including baseline fitness, bodyweight and physical build. Although the above exercises are all relatively safe, it is a good idea to work with a certified personal trainer who can offer the best personalized guidance. And encouragement.

“Because pull-ups are difficult, people tend to avoid them when they struggle. But that’s exactly when they should practice them the most,” Schofield says. “The key is to practice, practice, practice.”