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A yoga instructor says these are the four poses you should be doing to open your tight hips and build hip strength as you age -
I tried doing early morning workouts for 30 days and it improved my sleep and eased my anxiety -
A personal trainer says these are the four exercises every walker should be doing to build walking strength -
A Pilates instructor recommends these two simple exercises to strengthen your core and support your lower back -
Should you prioritise weight training or Pilates as you age? I asked the experts and they agreed one is preferable -
A Pilates instructor with over 20 years of experience says these are the six exercises she wishes desk workers would do to strengthen and stabilize their shoulders
Cardio & Strength Workouts
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These three dumbbell moves are all you need for strong, toned arms, according to an expert trainerAnd they’re ideal for beginners
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“It’s the move I’d put in everyone’s hands on day one”—a trainer recommends this one dumbbell exercise for people who are new to strength trainingStart building the foundation of a strong body with this one exercise
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“I stopped training around my pelvic floor dysfunction and started training for it”—a 40-year-old doctor of physical therapy and mom-of-three shares her typical weekly workout routine“I don’t just treat this condition, I train with it,” says Dr Caroline Packard
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I asked an expert who works with seniors to recommend three exercises for the over-50s to build lifelong functional strength—here’s what he saidGetting older doesn't have to mean getting weaker
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Find the right level of burpee for you with an expert trainer’s guide to progressive modificationsNot everyone’s ready for the full movement—here are variations to suit every ability and help you build to the full burpee
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If I only had 15 minutes to exercise in my lunch break, these are the five full-body moves I’d do on repeatWork multiple muscles at once with these compound exercises
Flexibility
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A physical therapist says to ditch the back braces and fix bad posture with these three moves insteadBack braces may seem like an easy fix, but they don’t address the root causes
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Alleviate extra stiff joints with this gentle four-move mobility routineHelp your body rediscover safe movement with these supported exercises
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If you experience hand pain from desk work, a certified hand therapist says you should do these three exercisesRelieve stiffness with these three gentle exercises
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I asked a pelvic physical therapist how to fix my hip pain and her answer surprised meStretching your tight hips may not be enough
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I tried doing prone spinal rotations every day for two weeks and my posture improved almost instantlyDoing this simple exercise opened up my mid-back and made it easier to sit taller
Pilates
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“Lower body strength is one of the greatest predictors of healthy aging and independence”—here’s how a Pilates teacher suggests building lower-body muscle in just three movesThe exercises will help to keep you mobile and active into old age
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Weak glutes? Try this Pilates-inspired workout to build strength and combat the effects of sittingThree moves you can do in less than five minutes
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Master the basics of Pilates with these five beginner-friendly moves that will teach you body awareness, flexibility and build your core strengthWant to try Pilates but not sure where to start? Here’s your roadmap
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A Pilates master trainer shares her ultimate ankle weight workout to build lower-body strengthThese six exercises will strengthen your legs, glutes, hips, calves and core
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The Pilates magic circle is this instructor’s favorite piece of equipment—here’s why she loves it and three exercises to tryThis unassuming piece of equipment can help you work the right muscles
Yoga
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The internet’s favorite yoga instructor just shared a 12-minute morning routine, featuring a technique that can help you feel more positiveIt will also mobilize achy joints
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Instantly relieve stiff, achy joints with these four yoga poses which will mobilize your entire bodyThey’ll also improve your coordination and flexibility
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A yoga teacher loves this five-minute yoga stretch for easing tight hipsReduce tension and improve mobility in your hips with just three exercises
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A yoga teacher says this one pose strengthens your core, stretches your back and boosts ankle mobilityIf you only have time to practice one pose, make it the yogi squat
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A yoga therapist says tension in your jaw and sacrum can be linked—this routine will soothe bothIf you find yourself clenching your jaw, this gentle routine could help
Walking
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You don’t have to run to get fitter—this 20-minute treadmill walking workout is a great cardio session that’s gentle on your jointsAdd a low-impact challenge to your day in just 20 minutes
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A NASM-certified trainer walks at the same time every day to make exercise a habit—here’s how to follow in her footstepsAn evening walk can help you squeeze regular exercise into your day
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Why I’m going to the gym less and walking moreI’ve had to reappraise my fitness goals—here’s why I’m sticking with steps
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A personal trainer says you can burn more calories on a 20-minute walk by adding intervals—here’s howThis plan will also engage your lower-body muscles and boost your fitness
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If you do one warm-up movement before a walk, an expert trainer says to do this oneBoost your balance and stability while getting your body ready to walk
Running
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Struggling with side stitches when you run? These are the five mistakes you’re probably making, according to a running coachAnd learn what to do if a stitch does strike
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The one weekly workout Peloton running coach Susie Chan will never skipBank this weekly run to boost cardio without sacrificing your social calendar
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The three fueling mistakes most likely to leave new runners tired and depletedSimple nutrition habits can make a big difference to how runners feel, says a registered dietitian
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I made two changes to my running plan and I’m training more consistently than everI stopped treating my running schedule like a punishment
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“Don’t be a lone wolf, that’s my number one life hack”—Peloton instructor and ultra runner Susie Chan shares her weekly fitness routine and tips to get startedThe Brit trainer on how she went from zero to 50 miles of road running per week
Nutrition
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These are the five recipes a nutritionist created that helped me up my protein intake and eat more vegetablesHealthy meals that don’t compromise on taste
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If I wanted to improve my sleep during menopause, I’d eat these eight magnesium-rich foods on repeatI started with supplements, but a dietitian says most people can improve their magnesium status with food instead
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The five food essentials a nutritional therapist always has in her pantry to support a healthy dietStock up on foods rich in protein, healthy fats and fiber
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A registered dietitian wants women over 40 to focus on these five nutrition goals for long-term healthTackle the effects of fluctuating hormone levels with this helpful advice
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A dietitian says most people can skip the probiotic supplements and eat these six foods insteadWork on your fiber foundations before turning to supplements
Fitness Equipment & Tech
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Get up to 70% off in the Gymshark sale, with my 56 picks for $40 or lessPrices start at as little as $5.40
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The best walking shoes: 15 comfortable sneakers that you can wear all dayBuying Guide Whether you're on your feet all day or planning a long-distance hike, these are the best walking shoes to see you through
Buying Guide -
The REI spring sale is here—these 20 sale items are 50% off or more, but only while stocks last!Get epic deals on outdoor wear in the REI spring sale
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Best pull-up bars for home workoutsOur testers pick five fantastic pull-up bars that will give you a great upper body and core workout at home
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I’m a fitness writer and these are my best picks of the Lululemon We Made Too Much sectionHere's how you can get more Lululemon for your money
More from Fit&Well
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Andy Murray’s former tennis coach says playing racket sports is the best thing you can do to improve longevity at any age—here’s why“I promise you'll have one of the best workouts of all time,” says former pro tennis player Mark Petchey
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I went on my first fitness retreat—here are three healthy habits I’m actually sticking to now I’m homeThese changes are surprisingly sustainable
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“Forget living longer, exercise can make life easier right now”—a 72-year-old fitness influencer and marathon runner shares two accessible ways to start movingHer advice for how to get started with exercise is simple
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“GLP-1s are changing obesity care, but they’ve also created unrealistic expectations”—the CEO of the American Council on Exercise on common weight loss misconceptionsTreating GLP-1s as a substitute for lifestyle change is one of the most common mistakes people make, says this industry expert
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Don’t start a workout until you've completed this three-minute breathing drill, says a pelvic floor expert and doctor of physical therapy"As we age, we don't just lose muscle, we lose coordination between the breath and postural system that holds everything together," says Dr Caroline Packard
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Is this normal soreness from exercise or do I need to see someone? A sports medicine physician explains what to look out forLearn to identify when post-workout pain is something you need to worry about
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Why weight regain after GLP-1s isn’t failure—it’s biology (and what you can do about it)The medication is just one piece of the puzzle
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“I never set a goal to lose 90lb, I just fell in love with the activities that I was doing”—a certified health coach shares the weekly workout routine that helped him lose weight and find joy in movement“I started loving the way I felt when I moved”
