June 22, 2024

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2 min read

If you’re not walking regularly, you’re missing out on one of the most underappreciated tools for a toned and fit body. While high-intensity workouts and endurance activities often steal the spotlight, walking humbly stands its ground, continuing to prove its weight loss benefits time and time again. A 2022 study published in Nutrients found that postmenopausal women with a regular walking routine experienced weight loss regardless of walking speed. So, for women who are looking to sculpt their fittest bodies, incorporating a daily walking routine can be a total game-changer. We have the ultimate daily walking workout for women to get fit.

Walking offers a unique blend of benefits. It’s gentle on the joints, can be done anywhere, and requires no fancy equipment. But here’s the twist: Not all walking workouts are created equal. That’s why we chatted with Tracie Haines-Landram, CSCS, a certified strength and conditioning specialist and nutrition coach with Barbend, who reveals the #1 daily walking workout for women to achieve their fitness goals. The best part is the workout can be done indoors, outdoors, or on a treadmill.

“Pacing can either be monitored on the treadmill or fitness tracker by speed, which is often displayed as miles per hour (mph) or pace (min: sec per mile),” explains Haines-Landram. “If no technology is available, going off a perceived scale of intensity (how hard the workout feels to you) works.”

Before diving into the workout, we need to clarify some terminology.

  • Home Base = If walking outdoors, this is where your area to perform additional exercises that are safe and free from traffic. If walking indoors, this will be next to your treadmill.
  • Set = If walking outdoors, one set is either one lap of the distance you set, which should be around 0.25 miles. If walking indoors or on a treadmill, one set will be walking 0.25 miles indoors or on a treadmill.
  • Pace = Determine four levels of speed for yourself.
    • Level 1 is a slow-paced, casual walk where you can easily hold a conversation and not get winded.
    • Level 2 is a faster walk where you can still hold a conversation.
    • Level 3 is a fast pace you can sustain for over 10 minutes, but you may not be able to hold a steady conversation because you’re out of breath.
    • Level 4 is the fastest pace you can walk before it turns into a run where it’s difficult to talk or hold a conversation.

Haines-Landram says, “The general workout format is to complete one set of roughly 0.25 miles. Then, at your Home Base, complete a lower-body movement and upper-body movement three times, alternating between each.”

Regardless of your fitness level, read on for the workout. Then, check out The “50-Mile Month” Walking Challenge Is a Surprisingly Easy Way To Get Fit.

fit sporty woman stretching and walking for weight loss outdoors
Shutterstock

This is your warm-up, so it’s all about getting the muscles activated and the heart rate slightly elevated. Think of it as setting the stage for the workout to come.

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3 min read

Hula hoop exercises aren’t just for kids anymore. This simple piece of equipment can make your fitness routine a lot more fun while giving you an amazing workout. When it comes to exercise, it’s important to find something you enjoy so that you’ll stick with it. That’s where hula hooping comes in. It’s a refreshing and enjoyable way to stay active while reaping a bunch of health benefits. Here, we’ll explore different hooping exercises and techniques that will help you get the most out of your workout and reach your fitness goals.

What Is Hula Hooping?

A hula hoop looks more like a toy ring that is spun around the waist, limbs, or neck. Hula-hooping isn’t just for playtime. You can actually use it to get in shape and have a great workout.

Your core muscles are engaged as you spin the hoop around your waist in a rhythmic motion, giving your abs, hips, and lower back a great workout. Additionally, it enhances balance, flexibility, and coordination. 

The best part about hula hooping is that it feels like you’re playing, not exercising. Also, hula hooping can be a bit confusing when you’re starting out. So we’ve put together some simple hula hoop workouts, to begin with. 

Simple Hula Hoop Exercises to Start With

Simple Hula Hoop Exercises to Start With

Before starting your hula hooping routine, warm up for 5 minutes with a light jog or some running. Then, proceed to perform the following hula hoop exercises.

Basic Workout – How to Use a Hula Hoop?

  • Place the hula hoop on the ground, choosing a size that reaches your waist and chest. Typically, larger hoops are recommended for beginners as they spin more slowly, allowing you to adjust to the rhythm.
  • Step inside the hoop, keeping your hands shoulder-width apart and slowly lift the hoop off the ground.
  • Raise the hula hoop to your waist level, while stepping one foot in front of the other for balance. Hold the hoop firmly with both hands and relax it against one side of your torso.
  • Start spinning the hoop in a counter-clockwise direction if you’re right-handed, or clockwise if you’re left-handed.

Rolling Reach 

Benefits – Legs, back, and arms

  • Place the hula hoop on the ground in front of you as you lean forward.
  • Stand up with your feet shoulder-width apart.
  • With a straight back, rotate the hula hoop like driving a car.
  • First, rotate it to the right, moving it along the entire length of the area.
  • Roll the hula hoop to the left and return to your starting position.
  • Repeat this sequence as many times as you can.

Triceps Hoop Extension

Benefits – Tricep muscles 

  • Hold the hoop behind the head.
  • Place your right foot’s sole inside your left leg, just below the knee, lifting your right leg.
  • Keep your back straight and look ahead.
  • Bend your elbows to lower the hoop behind you, then return to the starting position.
  • Repeat this movement 10 to 15 times before switching legs.

Weighted Hula Hoop Exercises – Advanced

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3 min read
  • Personalized coach Kelsey Wells used to see exercise as a kind of punishment, she said.
  • Even so, it truly is now a supply of empowerment for the coach.
  • To make this change, add mindfulness to your exercise routine, Wells claimed.

Kelsey Wells knows what it is like to hate doing the job out.

“I hated exercise of all kinds. I just felt like it was the supreme chore,” she informed Insider.

But, rapidly forward a ten years and Wells is a personal trainer, Sweat app mentor, and physical fitness influencer with just shy of 3 million Instagram followers. She’s also been doing the job out on a regular basis — and savoring it — for just about nine many years, she stated.

What transformed?

It was a combination of discovering a sort of physical exercise she relished (toughness training) and working on her state of mind, reframing training from a supply of punishment to empowerment. 

Wells explained she applied to see exercise as a way to shrink her entire body relatively than a way to enhance her bodily and mental health. This meant she never ever relished it and consequently never stuck to it consistently. But once she started working to change her attitude, it became a lot more constructive not just toward training but her everyday living as a total, Wells explained.

Doing work out more intentionally also served her get much better success from her exercises, which means she produced quicker development in terms of toughness and conditioning, and savored it additional, she mentioned.

Insider beforehand documented that the plan that work out really should be a form of punishment, together with immediately after experiencing an indulgent meal, is instilled in many of us as small children. But not only is it unscientific, as physical exercise burns much less calories than individuals think, it also really places people today off exercising and reaping its rewards in the initial area.  

Now Wells is on a mission to assist other ladies change their own attitude. Earning the change, she explained, could appear down simply to including a minute to your workout.

“We aren’t born into this daily life hating our bodies. We are not born imagining we are not plenty of,” Wells reported. “But the moment you take the place you are with that connection with oneself and workout, you can choose motion and decide on to modify it.”

How to include intention, mindfulness, and gratitude to your work out in 1 minute 

Kelsey Wells

Kelsey Wells infuses mindfulness to her exercises.

Kelsey Wells



Reframing how you believe about training does not just happen but demands acutely aware exertion, Wells explained. In point, some days she still has to function at it, she stated.

Wells’ Redefine Health plan, observed on the Sweat app, is intended to enable ladies do this with tangible actions.

“It is the strength

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3 min read

For many people, fitting in a daily workout can feel really daunting. After a long day of work or school, sometimes the couch is the only appealing thing on the agenda. But did you know that exercising for just 15 minutes a day can have a pretty big impact on your overall health?

Fifteen minutes may not seem like a lot of time to you, but fitness experts and scientific studies agree that it’s enough to make a difference. Any amount of exercise is better than zero. If you’re new to fitness or haven’t been active in a long time, a short, 15-minute workout may be best to start with anyway. 

The American College of Sports Medicine recommends starting light when it comes to fitness with just 10-15 minutes a day of activity. Whether it’s walking or something more involved, these short workouts can still be hugely beneficial to your body. Plus, starting small will help you establish a workout routine in your day-to-day. 

Keep in mind that exercise recommendations are not one-size-fits-all, so it may take some time to figure out what you need, what you enjoy and what works for you. If you have any health conditions that could affect your exercise routine, be sure to speak with your health care provider before starting a new regimen. Here’s what to know about how to start exercising for overall better health.

Start simple

White and green sneakers walking on a city street.

Mei Xu/EyeEm/Getty Images

When in doubt, start with walking. Walking is a great way to get your body moving without getting overwhelmed. Plus, you can add 15 minutes of walking to your daily routine even if you’ve never exercised before — it’s that easy. 

Going for a brisk walk can help get your heart rate up. According to the Harvard School of Public Health, this can, in turn, help lower blood pressure and boost energy. It will also get your body used to a workout routine and start to build up your stamina. To reap the full benefits of a walking workout, remember you’re not window shopping. Make sure your pace is brisk enough to increase your breathing but still allows you to carry on a conversation.

Make sure you’re wearing good walking shoes that provide enough support for your feet. Find a quiet nature trail to add some mental health benefits to the deal, or listen to music or a podcast to make the time pass more quickly. That can be especially helpful if you’re worried you’ll be focused on how much longer you have rather than just enjoying the walk.

And you can walk wherever suits your lifestyle — whether you’re walking around the park, your neighborhood, on a treadmill or even around your apartment, movement is movement. Don’t be afraid to get creative with your walking time or incorporate it into your day-to-day life. If you use public transit, for example, you could walk to the next stop rather than the one closest to your home. 

As you walk more, you’ll probably

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