Skip to content
Fitness & Workouts

10 Core Moves That Beat Kegels According to Physical Therapist

A gentle yet powerful approach to strengthen your core and pelvic floor.

Christopher Roback
By Christopher RobackFeb 09, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Dr. Kristie Ennis drkristieennis
Copyright drkristieennis/YouTube
Christopher Roback
By Christopher RobackFeb 09, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Fitness & Workouts

Looking for a more effective way to strengthen your core and pelvic floor? Dr. Christy Ennis, DPT, has developed a comprehensive approach that goes beyond traditional Kegel exercises. "We're gonna get deep in there to help work that six pack a little bit and to support our back all without doing kegels," says Dr. Ennis, explaining how these carefully selected movements can help build foundational strength while protecting your spine.

Set Your Foundation Right

Start by finding your optimal position. "Before we get started with the exercises, we wanna make sure we've got our center set," Dr. Ennis explains in her post. Lie on your back, either on the floor or in bed, and gently rock your pelvis until you find a comfortable position. Draw your belly button toward your spine while maintaining natural breathing.

Begin With Controlled Marches

Middle age beautiful sportwoman smiling happy. Lying down on mat practicing yoga doing bridge pose at gymShutterstock

The sequence starts with gentle marching movements. "I'm raising just a little bit while still keeping those ab muscles engaged and not tilting that pelvis from side to side," Dr. Ennis demonstrates. This controlled movement helps activate your deep core muscles while maintaining pelvic stability.

Progress to Gentle Crunches

Crunches, High Intensity Interval Training or HIITShutterstock

With hands behind your head or crossed over your chest, perform small, controlled crunches. "I am not lifting up super duper high," Dr. Ennis emphasizes. "I'm trying to help protect that spine a little. And I'm really thinking about leading with those lower abs as I go."

Combine Core Movements

Young sporty woman practicing, doing crisscross exercise, bicycle crunches pose, working out, wearing sportswear, black pants and top, indoor full length, white sport studioShutterstock

Merge the crunch with knee lifts for increased engagement. Dr. Ennis notes, "Upper body and my legs are moving, but that core, that center is really trying to stay nice and stabilized." This combination helps integrate multiple muscle groups while maintaining core stability.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Target Side Core Muscles

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.

Shutterstock

The oblique reach exercise adds rotational stability. Keep your gaze upward while reaching across your body, maintaining proper form throughout. "It's really important to make sure that you are focusing in on that form and how you're moving," Dr. Ennis advises.

Master the Single Leg Extension

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles for leg in mid airShutterstock

This movement challenges core stability while protecting your back. Dr. Ennis recommends starting slowly: "If you are just starting out and new to exercise or back after an injury, make sure you listen to your body. I would start out with two to three non-consecutive days."

Practice the Struggling Turtle

Sports training of a girl. Exercise dead bug. From the position of lying on the back alternately with the hand and foot

Shutterstock

This modified dead bug exercise coordinates opposite arm and leg movements. "Dead bugs don't move," Dr. Ennis jokes, explaining why she renamed this effective core stabilization exercise. The focus remains on maintaining central stability while moving limbs.

Bridge for Multiple Benefits

Side view of young woman doing gymnastics the half bridge pose in fitness studio or home practices yoga warming up exercises for spine, backbend, strengthening back and shoulders muscles.Shutterstock

"Research has actually shown that even without trying to activate those pelvic floor muscles or those Kegel muscles, the bridge does a great job of helping to strengthen those muscles," Dr. Ennis shares. This exercise also helps with prolapse and hip mobility.

Flow Through Cat-Cow

Calm of Athlete Attractive Asian woman relaxing in yoga Cat Cow Pose on the pool above the Mountain peak in front of beautiful nature views,comfortable and relax in vacationsShutterstock

On hands and knees, move through spinal flexion and extension. This yoga-inspired movement not only helps the pelvic floor but also engages the core through its full range of motion. "We're getting some nice movement through the pelvis, which helps that pelvic floor too," explains Dr. Ennis.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Challenge Yourself With Hover Work

Pilates or yoga. A slender athletic girl on the mat performs a stand on all fours. Exercise Quadruped. This is the starting position for wellness exercises. Isolated on a white background. Visual aid

Shutterstock

The final exercise involves hovering your knees while in a quadruped position. "The abs have to work really hard here," Dr. Ennis notes. This advanced movement integrates all the previous work while challenging your core stability.


Remember: These exercises are designed to work together as a complete system for core and pelvic floor strength. As Dr. Ennis emphasizes throughout, proper form and gradual progression are key to achieving optimal results. Start with 2-3 non-consecutive days per week and build up as your strength improves. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

workout-routines

More For You

Fitness & Workouts

10 Core Moves That Beat Kegels

Dr. Kristie Ennis drkristieennis
Copyright drkristieennis/YouTube
Christopher Roback
By Christopher RobackFeb 09, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

Looking for a more effective way to strengthen your core and pelvic floor? Dr. Christy Ennis, DPT, has developed a comprehensive approach that goes beyond traditional Kegel exercises. "We're gonna get deep in there to help work that six pack a little bit and to support our back all without doing kegels," says Dr. Ennis, explaining how these carefully selected movements can help build foundational strength while protecting your spine.

Set Your Foundation Right

Start by finding your optimal position. "Before we get started with the exercises, we wanna make sure we've got our center set," Dr. Ennis explains in her post. Lie on your back, either on the floor or in bed, and gently rock your pelvis until you find a comfortable position. Draw your belly button toward your spine while maintaining natural breathing.

Begin With Controlled Marches

Middle age beautiful sportwoman smiling happy. Lying down on mat practicing yoga doing bridge pose at gymShutterstock

The sequence starts with gentle marching movements. "I'm raising just a little bit while still keeping those ab muscles engaged and not tilting that pelvis from side to side," Dr. Ennis demonstrates. This controlled movement helps activate your deep core muscles while maintaining pelvic stability.

Progress to Gentle Crunches

Crunches, High Intensity Interval Training or HIITShutterstock

With hands behind your head or crossed over your chest, perform small, controlled crunches. "I am not lifting up super duper high," Dr. Ennis emphasizes. "I'm trying to help protect that spine a little. And I'm really thinking about leading with those lower abs as I go."

Combine Core Movements

Young sporty woman practicing, doing crisscross exercise, bicycle crunches pose, working out, wearing sportswear, black pants and top, indoor full length, white sport studioShutterstock

Merge the crunch with knee lifts for increased engagement. Dr. Ennis notes, "Upper body and my legs are moving, but that core, that center is really trying to stay nice and stabilized." This combination helps integrate multiple muscle groups while maintaining core stability.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Target Side Core Muscles

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.

Shutterstock

The oblique reach exercise adds rotational stability. Keep your gaze upward while reaching across your body, maintaining proper form throughout. "It's really important to make sure that you are focusing in on that form and how you're moving," Dr. Ennis advises.

Master the Single Leg Extension

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles for leg in mid airShutterstock

This movement challenges core stability while protecting your back. Dr. Ennis recommends starting slowly: "If you are just starting out and new to exercise or back after an injury, make sure you listen to your body. I would start out with two to three non-consecutive days."

Practice the Struggling Turtle

Sports training of a girl. Exercise dead bug. From the position of lying on the back alternately with the hand and foot

Shutterstock

This modified dead bug exercise coordinates opposite arm and leg movements. "Dead bugs don't move," Dr. Ennis jokes, explaining why she renamed this effective core stabilization exercise. The focus remains on maintaining central stability while moving limbs.

Bridge for Multiple Benefits

Side view of young woman doing gymnastics the half bridge pose in fitness studio or home practices yoga warming up exercises for spine, backbend, strengthening back and shoulders muscles.Shutterstock

"Research has actually shown that even without trying to activate those pelvic floor muscles or those Kegel muscles, the bridge does a great job of helping to strengthen those muscles," Dr. Ennis shares. This exercise also helps with prolapse and hip mobility.

Flow Through Cat-Cow

Calm of Athlete Attractive Asian woman relaxing in yoga Cat Cow Pose on the pool above the Mountain peak in front of beautiful nature views,comfortable and relax in vacationsShutterstock

On hands and knees, move through spinal flexion and extension. This yoga-inspired movement not only helps the pelvic floor but also engages the core through its full range of motion. "We're getting some nice movement through the pelvis, which helps that pelvic floor too," explains Dr. Ennis.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Challenge Yourself With Hover Work

Pilates or yoga. A slender athletic girl on the mat performs a stand on all fours. Exercise Quadruped. This is the starting position for wellness exercises. Isolated on a white background. Visual aid

Shutterstock

The final exercise involves hovering your knees while in a quadruped position. "The abs have to work really hard here," Dr. Ennis notes. This advanced movement integrates all the previous work while challenging your core stability.


Remember: These exercises are designed to work together as a complete system for core and pelvic floor strength. As Dr. Ennis emphasizes throughout, proper form and gradual progression are key to achieving optimal results. Start with 2-3 non-consecutive days per week and build up as your strength improves. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Fitness & Workouts

#1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert

Courtney_Virden1
Courtney Virden
Courtney Virden, pelvic floor & fitness expert, cpt
By Courtney Virden, pelvic floor & fitness expert, cptJun 25, 2024
Courtney Virden, pelvic floor & fitness expert, cpt
Founder & Pelvic Floor Expert, <a href="https://icoremethod.com">iCORE Method</a>
Courtney Virden, CPT is a Founder &amp; Pelvic Floor Expert at &lt;a href=&quot;https://icoremethod.com&quot;&gt;iCORE Method&lt;/a&gt;
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

I have been in the fitness industry for over 20 years, and one of the things female clients ask me the most is, how can I flatten my stomach? I have some personal experience trying to flatten my own. After the birth of my children, I suffered from pelvic floor dysfunction, including bladder incontinence, lower back pain, and diastasis recti (separated abs), which led me to develop my passion and specialty in pelvic floor health. I knew I wasn’t stuck to a lifetime of bladder leakage and wanted to create programs that would be accessible to all women so anyone needing help with issues could get it—and also get a strong, lean mid-section. Here's how you can get yours.

The Foundation of a Woman's Core

Flat,Belly,Expecting,Baby,pregnant,diet,healthShutterstock

The pelvic floor is the foundation of a woman’s core. The pelvic floor aids in our bladder, bowel, and sexual function. At least ⅓ of all women will experience pelvic floor dysfunction at some point in their lives, and this leaves the spine and abdominals not functioning optimally. Many women have diastasis recti after pregnancy, and even women who haven’t been pregnant can get it. This causes a separation in the abdominals and will often cause a belly pooch that sit-ups and planks, and many traditional exercises make it worse. Our transverse abdominals act like a corset to balance abdominal pressure and support the spine. If we have diastasis recti, shallow breathing, suck in our stomach a lot (causes gripping and overuse of the upper abs), or a myriad of other issues going on, we can get pelvic floor dysfunction and abs that aren’t working right. The lower abdominals often pooch out; a flat stomach seems impossible, but it is from dysfunction in the core.

Related: Alex Rodriguez’s Girlfriend, Jaclyn Cordeiro, Flaunts Abs in “Friday Flex” Mirror Selfie

Train Your Deep Abdominals

Pretty female sitting on bed in lotus posture with hands on her chest and belly doing pranayama techniques. Doing yoga at home. Self care and positive emotions.Shutterstock

Doing pelvic floor exercises trains your deep abdominals to function well, and diaphragmatic breathing (aka belly breathing) helps with the elasticity of the pelvic floor and abdominal activation. Many recommend Kegels and Kegel exercises to tighten the pelvic floor. While they are appropriate for some women who are overstretched throughout the pelvic floor, for women with a hypertonic pelvic floor or who have parts of the pelvic floor with too much tension, they will make issues worse and even can create new issues. Kegels are concentric contractions and can lead to chronic tension and tightening of the pelvic floor, which can lead to painful intercourse, incontinence, lower back pain, and difficulty achieving orgasm, among other issues. Unless a woman is seeing an internal therapist to monitor tension throughout the pelvic floor, women are not going to know if their issue is too much tension, not enough, or a combination of so many women experience a poor outcome from Kegels. They are also one exercise that doesn’t train the pelvic floor to be dynamic and train its fourteen muscles for optimal strength and elasticity throughout. There are far better ways to train the pelvic floor while at the same time building strength in the entire core, leading to strong and high-functioning abs.

Your Secret Weapon

Woman working out with exercise ball in gym. Pilates woman doing exercises in the gym workout room with fitness ball. Fitness woman doing exercises for muscle press with abs swiss ball.Shutterstock

I love using a stability ball with pelvic floor exercises because the ball activates your deep abdominals and improves stability far better than exercises on a mat or stable object. Pelvic floor exercises that emphasize full body and dynamic movement are optimal. Training your pelvic floor to be strong, toned, and responsive through all planes of motion trains your abdominals to be highly functioning and helps flatten your stomach even without any changes in diet or weight loss. This is because they will engage your transverse abdominals; if you have diastasis recti, they help close that gap for most. Using concentric and eccentric contractions trains the pelvic floor muscles for optimal strength and tension throughout while at the same time helping your posture and helping flatten your abs. They are the secret weapon I have used for over 20 years, and once women realize how effective they are at accomplishing so much, they are hooked.

Related: This Is the Exact Daily Routine That Helped Me Lose 50 Pounds, Says Fitness Expert

How My Body Changed and Yours Can, Too

Courtney_VirdeniCORE Method/YouTube

I haven’t done sit-ups, planks, leg lifts, and traditional abdominal exercises in over 20 years, yet my abs are strong and flat. My body completely changed once I started training differently and learned about biomechanics and corrective exercises, and I felt better than ever. My wish for all women is to learn that fitness and good movement/posture are attainable without hours in the gym. Creating balance and good biomechanics leads to improved confidence and carries into our daily life so we show up happier and healthier to live our best lives. So, for any of you ladies wanting a flat stomach, pelvic floor exercises are key.

💪🔥Body Booster: Here is a quick free pelvic floor workout (a Poosh favorite) to get you started and just a portion of the powerful programs within my app.

Courtney Virden is a Founder & Pelvic Floor Expert at iCORE Method.

Fitness & Workouts

3 Core Exercises You Need to Do to Tighten Your Abs, According to a Fitness Trainer

Haileigh_Senatore1
Copyright fitwithhaileigh/Instagram
Leah Groth
By Leah GrothDec 18, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want flat abs? According to one expert, there are a few key exercises that can help you achieve them. Haileigh Senatore is a personal trainer who focuses on science-based strength and core training. She regularly shares content focusing on “fitness tips I wish more women knew,” she says. In a new post, she discusses the importance of training your core and shares three key exercises that will help you strengthen and flatten your abs. “I wish more women knew the best core exercises aren’t crunches,” she writes across the video. “You need to geal your core,” she writes, going on to explain the importance of a strong midsection.

Planks, Bridges, and Bird Dogs Are the Perfect Core Exercises

What are the three exercises she recommends? “Deep core exercises like planks, bridges, and bird dogs can strengthen and tighten your entire midsection,” she says in the video. “They are the perfect complement to your strength training split and can be done almost anywhere.”

RELATED:6 "Healthy" Foods a Nutrition Coach Says Are Secretly Adding Calories

Practice Core Engagement

Overhead shot of muscular and fit young woman doing stretching workout exercise mat. Fitness female lying on mat with stretching her hands.Shutterstock

However, she has some tips. "When doing any core exercise, be sure to practice good core engagement,” she says. This involves drawing the belly button comfortably to the spine, she explains, “and managing your internal pressure with deep, regular diaphragm breathing.”

Having a Strong Core Will Improve Your Life

Fit and attractive young adult woman kneels down on the beach looks to her left with a big beaming happy smile.Shutterstock

Why is it so important to train the core? “I prioritize core training each day because having a strong core can make your everyday life much easier,” she says. For example, if you have a strong core, you are likely to have better posture and fewer back problems.

RELATED:She Lost 49 Pounds at 43 Without Dieting, Here Are 10 Foods She Buys to Keep It Off

Here Are Some Other Benefits of Isometric Core Training

Fitness young woman working out core and glutes with bodyweight workout doing squat exercises on beach. Asian sporty girl squatting legs as part of an active and fit life.Shutterstock

According to Haleigh, when paired with balanced nutrition, just 10-15 minutes of daily isometric core training can:

  • build muscle
  • tighten your midsection after pregnancy
  • help you lift heavier
  • help prevent injury
  • improve your back pain
  • improve your balance
  • fix your posture.

These Exercises Can Help with Diastasis Recti

Attractive blonde woman in sports beige leggings and tank top, practicing yoga, doing Glute bridge exercise, dvi pada pithasana pose, home workout.Shutterstock

She then goes onto discuss ab exercises that can help with diastasis recti. “Glute bridges, bird dogs, toe taps, and heel slides can help you heal mild diastasis recti, a common postpartum abdominal separation,” she says.

These Exercises Can Make It Worst

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living room.Shutterstock

However, some ab exercises can worsen the condition. “Jumping right into exercises like regular planks and crunches can make the separation worse, so use caution. However, there is evidence that abdominal hypertrophy from crunches can help to close the last of the gap,” she says.

Consult a PT If the Condition Is Severe

fitness, sport, exercising and diet concept - smiling young woman and personal trainer with clipboard writing exercise plan in gymShutterstock

Regardless, you might need to consult an expert. “If you have severe diastasis recti (a 2 finger gap above the bellybutton) you should consult a PT who can create a program for you,” she says.

RELATED:10 Micro Habits Made Her Lose 20 Pounds While Being a “Busy Worker Mom"

Don’t Overlook Nutrition

Middle age caucasian sporty woman eating salad at home.Shutterstock

Finally, nutrition matters if you want to flatten your abs. “Keep in mind that no matter what you see on social media, there is no way to spot-reduce fat anywhere on your body. Mindful calorie consumption and clean eating is essential,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

5 Daily Moves to Boost Bone Density After 50

Dr_Lisa_Folden_WeShape17
Copyright WeShape/YouTube
Leah Groth
By Leah GrothAug 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Dr. Lisa Folden is a physical therapist and body image coach who contributes to WeShape, a company devoted to helping people feel comfortable in their bodies. In one viral video, she offers five easy exercises that you can do at any age. “If you're a woman aged 51, I have five exercises you should be doing every single day to help keep you strong and build good bone density,” she says at the start of the video.

During Menopause, Hormones Change, and Bone Density Decreases

“You might wonder why 51? Well, that is the average onset of menopause for most women, and with menopause comes changing hormones and decreasing bone density, which makes us more at risk for falls and fractures. We don't need that,” she says in the video.

5 Exercises to Improve Bone Density

Sporty mature woman in sportswear and earphones looking at camera while jogging in a green park on a sunny summer dayShutterstock

“So follow me along for these five exercises, which are weight bearing and body weight exercises to help you maintain good bone density,” she says.

1. Wall Sit

wall sit exerciseShutterstock

The first one is a wall sit. “You're going to get against a wall and rest your back. Walk your feet maybe 12 to 24 inches away from the wall based on your height. And then you're going to lower your body down until your knees are bent to about 90 degrees,” she says.

Engage Your Core

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

“You're going to engage your core and simply hold here. Try holding for 30 seconds and repeating this five times,” she continues. “You'll feel a good burn in your quads, and your bones will definitely get the benefit of this load-bearing exercise.”

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

2. Mini Squats

Senior woman stretching, online training in living room. Balancing yoga exercise. Exercising for emotional and spiritual health. Well-being, wellness for retired female. Domestic yoga practiceShutterstock

The following exercise is a mini squat. “You're going to get in a position where your feet are about hip-width apart or just wider, and your feet are slightly turned out. You're going to engage your core, and you're just going to bend and come up to standing.”

Squeeze Glutes While Keeping Core Engaged

Strength in teamwork. Two young attractive female athletes exercise on the beach doing squats with a sunrise and ocean in the background. The focus is soft and dreamy.Shutterstock

“And we're not going down low, but every time we come up, we're squeezing the glutes, we're keeping our core engaged,” she says. “We're keeping our posture upright and tall, not bending over. Try to do 10 to 12 reps here, and if it feels good, repeat that twice.”

3. Deadlift

Older women Body Warming Before exercising in the parkShutterstock

The following exercise is a deadlift. “You're going to stand with your feet about hip-width apart. Your knees are really soft, not locked back. You're going to engage your core, and you're going to hinge forward at your waist, keeping your spine straight. Then you're going to activate your glutes and your hamstrings to bring you back up to standing, squeezing,” she says.

Again, Engage Your Core

Young girl showing sporty belly against the sea on the beachShutterstock

“You're going to repeat that motion down back is tall. The squeezing core is engaged. Try doing 10 to 12 of these and see how they feel. This is going to give you a great workout to your glutes and your hamstrings,” she says.

4. Side Step Squat

Smiling senior woman making squat exercise at home, active sporty elderly lady training on her yoga mat, smiling during fitness workout in her airy, well-lit living room, copy spaceShutterstock

Exercise number four is called a side-step squat. She recommends getting to the end of your mat, with feet hip-width apart, and getting down into a mini squat. “Engage the core, and you're going to quickly step to the side, maintaining good distance between your feet and staying low the entire time,” she says.

Engage the Core

outdoor portrait of a beautiful middle aged blonde woman. attractive sexy girl in a field with flowersShutterstock

“You can do this for about 30 seconds. You'll feel the burn, and you'll get all the benefits of this great load-bearing exercise,” she explains.

RELATED:I'm 50+, and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

5. Wall Pushup

Sporty woman doing press ups against a white wall outside.Shutterstock

“The last exercise is a wall pushup. You are gonna go to a wall, get your hands just below shoulder height and step away from the wall so that you're in a plank position,” she says.

Engage Your Core

positive woman stretching outdoors preparing for exercise in sportswearShutterstock

“Engage your core so that your pelvis isn't tilted forward or tucked too far under you, lower yourself down using your arms, and push yourself away. Maintain good form. Keep your chin and repeat 10 to 15 times,” she explains.

Do These Exercises at Least Twice a Week

Group of multiethnic mature people stretching arms outdoor. Middle aged yoga class doing breathing exercise at park. Beautifil women and fit men doing breath exercise together with outstretched arms.Shutterstock

“Do all five of these exercises a couple of times a week. And as you're approaching menopause, you will see the benefits of improved bone density and overall strength,” she says.

RELATED: I Lost Inches From My Waist on Ozempic and Here Are 15 Weight Loss Tips I Have for You

Menopause Speeds Up Bone Loss

Mature woman workout before fitness training session at home.Shutterstock

According to the Endocrine Society, menopause significantly speeds up bone loss and increases the risk of osteoporosis. “Research indicates that up to 20% of bone loss can happen during these stages, and approximately 1 in 10 women over the age of 60 are affected by osteoporosis worldwide,” they say.

Exercise and Diet Can Make a Big Difference

While there are drugs to treat this, exercise and diet can make a big difference. “A customized exercise regimen supports proper maintenance of the skeleton, including resistance, balance, and weight-bearing exercises,” they say. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Fitness & Workouts

Dance Trainer Reveals 6 Ballet Secrets for a Lean, Toned Body

Annie_Landry1
Copyright create_movementcollective/Instagram
Annie Landry
By Annie LandryNov 29, 2024
Annie Landry
Annie Landry is a multifaceted dance and fitness professional with a passion for holistic wellness. Trained in ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback

A dancer's body exemplifies the perfect balance of strength and grace—the result of years of dedicated training. Through disciplined practice, dancers develop remarkable flexibility and muscle control that makes complex movements appear effortless. One of their key techniques is working in a turned-out position, rotating from the hips while maintaining precise alignment through the knees and toes. This specialized positioning engages muscles differently than traditional parallel-stance exercises.

The good news? You don't need years of dance experience to benefit from these techniques. I'm Annie Landry, and as a former dancer turned certified personal trainer and corrective exercise specialist, I've developed six gentle yet effective moves that can help anyone achieve a stronger, more graceful physique while protecting their joints.

My Journey from Dancer to Fitness Expert

Group of happy people with coach dancing in gymShutterstock

Dance has been a part of my life since I was three years old. A big part of my dance education focused on flexibility training and Pilates. I love to focus on complex movements that work multiple muscle groups and/or incorporate stretching with strengthening for maximum benefits.

Now, as a former dancer and trainer, I use dance-based fitness moves to help my clients develop long, lean muscles. I love incorporating dance-based moves into fitness routines because they have a minimal impact on the joints but yield great results for strength and muscle tone.

What Makes Dance-Based Training So Effective for Transforming Your Body?

Back view of multiethnic zumba dancers performing movements in dance studioShutterstock

Dance, particularly ballet, lengthens the body while strengthening the muscles. Most people think they need heavy weights to see results, but dance training often requires use of body-weight which is very effective for toning. In technical dance training, we often move through the full range of motion. Simple modifications to exercises can improve results. When we actively engage the foot by pointing or flexing, we can better challenge the muscles that are activated in a leg lift, for example.

RELATED:Nutritionist Reveals 8 Simple Food Swaps That Actually Burn Fat

Before You Begin: Prepare Your Space

Group of happy beautiful young people enjoying a contemporary dancing class. Team of cheerful smiling dancers in casual wear practising a new choreo and having a good time together in a modern studioShutterstock

Before beginning any training program, you should receive clearance from a medical professional. If you are beginning a dance-based training program at home, you will also want to prepare your workout space by removing unnecessary obstacles.

I recommend completing exercises in front of a mirror. This will help you check your form to ensure that you are working safely and that you are engaging the proper muscles.

I also recommend using a base of support, such as a barre or the back of a chair, for the standing exercises. You can also use a kitchen counter or the back of the couch as a base of support, where you lightly rest your fingertips if the space is clear of other furniture, and you can move safely.

Sculpt Your Calves with Heel Lifts

Cropped shot of female runner standing on her tiptoes for strengthen her calves. Toe stretches can help keep you healthy and prevent common runner injuries.Shutterstock

Engaging the core and placing the feet next to one another, gently lift the heels while keeping the legs straight. Try to rise as high up on the ball of the foot as you can, then gently lower down with straight legs. Aim for three sets of fifteen repetitions.

This exercise can be completed with or without a base of support. It is great for the calves and the core.

Target Your Lower Body with Second Position Pulses

Graceful young woman in sportswear confidently leading ballet class with female amateur dancers following her movements in spacious serene dance studioShutterstock

Step your feet slightly wider than shoulder-width apart. Rotating from the hip, turn the legs out to achieve 45 degrees of rotation in Second position. Lift the heels with straight legs so that you are balancing on the balls of the feet. Then, lower down into a plie position by bending the knees. Maintain your original turned-out position on the balls of the feet as you gently pulse up and down. Each pulse should only require you to lift and lower two to three inches. Try to pulse for one minute, then repeat two more times.

This exercise can be completed facing a barre or base of support and holding on with both hands. For more of a challenge, place one hand on the barre and the other on your hip or out to your side. For the biggest balance challenge, complete the exercise without a base of support, placing the hands on the hips or out to your sides.

This exercise is great for the entire lower body. You will feel your calves and quads fire up. You may also feel a stretch in your inner thighs and the engagement of the rotator muscles underneath your seat. Engaging the core throughout the exercise helps you maintain control and a safe posture, in addition to giving you a great abdominal and back workout.

RELATED:This Weight Loss Coach Reveals 5 Unexpected Tricks That Actually Work

Tone Your Core with Flat-back Arabesque Taps

Slim female in activewear performing exercise on barre while stretching legs against mirror during gymnastic class in studioShutterstock

Place your hands on the base of the support and walk back a few steps until you reach a flat-back position with the torso parallel to the floor. Send one leg behind you, placing the inside of the big toe on the floor. Maintain a slight bend in the standing leg. Lift the leg with the foot pointed, maintaining the turned-out position of the leg. Aim for a 90-degree lift, then return the leg to the starting position. Try fifteen repetitions on each side, then repeat two times.

This exercise engages the core and tones the outside of the leg. Lengthen the working leg by maintaining a straight leg and sending energy out through a pointed working foot.

Build Balance with Down Dog Hand Taps

Young sporty woman practicing yoga, doing Revolved Downward Facing Dog exercise, Parivrtta Adho Mukha shvanasana pose, working out wearing sportswear grey pants, top, indoor full length at yoga studioShutterstock

This exercise improves balance while stretching and lengthening through the spine and backs of the legs. Begin on the floor in a tabletop position, stacking your knees under the hips and hands under the shoulders. Then, send the hips high, straighten the legs, and shift the hips back into a downward-facing dog position. Maintaining your balance, lift one hand and tap it to the opposite shoulder. Return the hand to the starting position, then repeat on the other side. Do this for one minute, then repeat two more times.

Strengthen Your Hips with Side-lying Leg Circles

Elder women during exercising on mat. They're smiling and looking at camera.Shutterstock

Gently lie on one side, engage the core, and stack the hips directly on top of one another. Bring the feet slightly in front of you, hollowing out the torso. Slowly and with control, swing the top leg forward 90 degrees, then up to 180 degrees, and down behind the torso 90 degrees, making a full circle. Repeat fifteen times on each side, then try two more sets.

This exercise is great because it stretches the front of the hip flexors and engages the core, quads, and rotator muscles.

RELATED:10 Simple Stretches to Boost Flexibility and Relieve Tension Like a Dancer

Define Your Core with Supine Kicks

Great PilatesShutterstock

Lying on the floor with arms out to the side, lift the legs 90 degrees so that the feet are pointing towards the ceiling. Rotating from the hip, turn the toes out to 45 degrees into the first position. Pressing your spine into the floor and engaging your core, lower one leg to hover just above the floor. With control and maintaining a straight leg, return the leg to the starting position. Repeat on the other side. Do this for one minute, then repeat two more times.

This exercise is great for the abdominal muscles because you keep the core engaged for stability as you engage the quads and outer leg in a turned-out position. Pointed feet will also better engage your calf muscles.

Incorporating these exercises into your fitness routine will challenge and improve your strength and flexibility. As all these moves require core strength and stability, you can experience improved posture and balance with regular training, making the rest of your movements feel effortless. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

5 Daily Habits That Secretly Cause Weight Gain

Autumn Bates autumnelle_nutrition
17 Foods a Clinical Nutritionist Buys Weekly for Maximum Energy
Copyright Autumn Bates/YouTube/Shutterstock
Christopher Roback
By Christopher RobackMar 17, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

You've been working out regularly, eating well, and initially saw promising results. But now you've hit a frustrating plateau. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance who shares tips with her 600,000 YouTube subscribers, this is a common issue she sees with clients. "It's usually at this point that they come to me," says Autumn. "What's interesting is it's not usually a really big, glaring, obvious thing that's holding most people back from achieving their goal, but pretty small, little tweaks." Let's explore these tiny habits that might be sabotaging your progress and the simple fixes to overcome them.

Problem 1: The Sneaky Sweet Tooth

Those small, seemingly insignificant sweet treats throughout your day could be the biggest culprit behind your weight loss plateau. Autumn explains that about 80% of the people she works with experience this exact issue.

"It's where they're eating very well, exercising, focused on protein, fat, and fiber, but then they might have a little bite of something," Autumn points out. Whether it's a small piece of candy at the office, a nightly peanut butter cup, or a handful of dried fruit after lunch—these tiny hits of sweetness add up when you're trying to break through a plateau.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Solution 1: The Seven-Day Sugar Reset

First, determine if you're having sweets because you're genuinely hungry (which might mean you need to eat more at meals or increase protein intake) or if it's purely habitual. For sugar addiction, Autumn recommends "a clean slate by removing all forms of added sugar for at least seven days" to reset your taste buds.

"Our body gets used to the flavor of sweetness in a similar way we get used to caffeine," says Autumn. "The more consistently that we're having these really sweet flavors, the more that we need to have of it to get the same result." A seven-day reset breaks this cycle and reduces cravings naturally.

Problem 2: The Wind Down Paradox

After a long, stressful day, many of us unwind by watching TV. While this seems relaxing, it can easily turn into hours of screen time, pushing your bedtime later than intended.

"This means you're getting less sleep than your body needs," Autumn warns. "You have lower melatonin, which means the sleep you're getting is of poor quality." The results include increased sugar cravings the next day, elevated hunger hormones, and preferences for larger portion sizes—particularly around the midsection where stress hormone cortisol tends to deposit fat.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Solution 2: The 30-Minute Screen Time Limit

Autumn suggests setting a strict time limit for evening screen time—ideally no more than 30 minutes. "Even setting just any type of time limit is a great place to start," she says.

Once you've reached your limit, switch to genuinely relaxing activities: "Do other things that wind you down like get ready for bed, take a shower, take a bath, go for a walk, or read a book." These alternatives promote better sleep quality, allowing your natural sleep hormone to rise and giving you longer, more restorative rest that supports weight management.

Problem 3: All-Day Caffeine Consumption

It's surprisingly easy to consume caffeine throughout the day—morning coffee, afternoon tea, and even chocolate as an evening treat. While some caffeine offers benefits for cognition and athletic performance, constant consumption disrupts your hormone balance.

"Too much coffee can make our cortisol go up," Autumn explains. When caffeine keeps cortisol elevated, it interrupts the natural rhythm where cortisol should dip in the evening to allow sleep hormones to rise, affecting both sleep quality and weight management.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Solution 3: Morning-Only Caffeine Strategy

The solution is simple but effective: "Stick to no more than one to two cups of coffee or caffeinated drink and specifically have it in the morning when our cortisol levels are supposed to be higher," Autumn recommends.

This timing works with your body's natural rhythms and allows plenty of time for your system to process the caffeine before bedtime, regardless of whether you're a slow or fast caffeine metabolizer. The result is better hormone balance and improved sleep quality—both critical for breaking through weight loss plateaus.

Problem 4: Underestimating Protein Needs

Many people think they're consuming adequate protein but fall short of what's actually needed for weight loss. This deficiency has serious consequences for body composition and metabolism.

"When we have lower amounts of protein, it can cause our body to start to lose weight from our muscles as well," says Autumn. "This can be as high as 30 percent of our weight loss coming from our muscles." The result is a slower metabolism and difficulty maintaining progress—plus you're losing less fat despite the scale moving.

Solution 4: Visual Protein Measurement

Research suggests you need at least 1.2 grams of protein per kilogram of body weight to preserve muscle while losing weight, but your individual needs may be higher based on activity level.

Autumn's practical approach: "A little hack is to just a couple of times measure out your proteins that you typically are eating. If it's like fish or chicken or beef or yogurt, whatever it is, measure out the amount you would need at each meal just a couple of times." This creates a visual reference you can use moving forward without constant measuring, making high-protein eating sustainable.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Problem 5: Weekend-Long Cheat Days

A common pattern is eating well Monday through Thursday, then going off-plan Friday through Sunday with pancakes, nachos, pizza, alcohol, and processed foods—effectively undoing half a week's progress.

"The biggest reason why I see people do this is because they're really tired of the clean food that they're eating during the week," Autumn explains. "They see those clean foods as more of a punishment rather than something that they truly enjoy," leading to weekend rebellion against bland "diet" meals.

Solution 5: Enjoyable Everyday Eating

The sustainable approach is to make your everyday meals delicious and satisfying. "Make sure that you're actually enjoying the food that you're eating during the week so that you can have the occasional treat meal," Autumn advises.

When your regular meals are both nutritious and enjoyable, you can indulge in a single treat meal (not entire days) without feeling deprived. "By the time it is the weekend, you'll be able to more consciously think about the treat that you want to have—something that maybe isn't as in line with your goals like a pizza, but also that you truly love and enjoy—and be able to balance it out with the other foods that also support your goals and taste great."

Fitness & Workouts

30 Minutes of This Exercise Adds Years To Your Life

Chris Williamson ChrisWillx
Copyright ChrisWillx/YouTube
Christopher Roback
By Christopher RobackMar 17, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ever wonder which exercise gives you the most bang for your buck when it comes to living longer? Between countless fitness trends and contradicting advice, finding what truly matters for longevity can feel overwhelming. In a recent podcast conversation, Dr. Mike Israetel shared game-changing insights with host Chris Williamson about the specific type of exercise that science shows can actually extend your life. Read on to discover the 30-minute activity that longevity experts recommend for adding years to your life—and why how you do it matters more than you might think.

The Baseline for Longevity

While general movement is important for health, Dr. Israetel explains that precise amounts matter. "Generally a moderate to high amount of physical activity has a good combination of promoting the longest lifespan and the longest health span," he states. According to Dr. Israetel, most people should aim for "six to 12,000 steps per day," noting that "if you're doing a lot fewer than five or 6,000 steps per day all the time, and you don't get a lot of physical activity otherwise, you could be living longer if you did more physical activity in most cases."

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Beyond Strength Training

Many fitness enthusiasts focus exclusively on strength training, but Dr. Israetel points out the limitations of this approach. When discussing the "gym bro" who exercises intensely for an hour but remains sedentary otherwise, Dr. Israetel acknowledges, "I think you're doing really well for yourself." However, he emphasizes that something crucial is missing: "If you wanted a small, but meaningful enhancer to quality of life and longevity later down the road, you would break up your periods of physical inactivity at least another one time in the day for a serious bout of some kind of aerobic output."

The 30-Minute Cardio Connection

Here's where Dr. Israetel reveals the exercise that truly extends your life: cardiovascular activity. "If you lift weights and you do all that, and if you get, you know, roughly 10,000 ish steps a day, very roughly huge variation for individuals, you're pretty good to go," he explains. But for maximum longevity benefits, he recommends "two to four sessions of 30 to 60 minutes of intense cardiovascular activity" each week. Dr. Israetel states clearly: "So if you really want to live as long as possible, I would say some pretty intense, regular aerobic activity is probably a good thing and unlikely to be a bad thing."

Measuring Your Intensity

How do you know if your cardiovascular exercise is intense enough to deliver these longevity benefits? Dr. Israetel offers a practical measurement: "For most people, a really easy way to measure that is: can you have a conversation with someone while you exercise?" He elaborates, "If we were in really good shape, we could have it on a jog, but we're not pushing the pace with aerobic exercise if we can talk." The key is reaching an intensity where "you can't talk and you're huffing and puffing, doing that at least twice a week for 30 minutes on end and all the way up to four times a week for 60 minutes on end or any combination therein is probably that extra cherry on top for longevity and quality of life enhancement."

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Making It Sustainable

Knowledge about the best exercise isn't helpful if you can't stick with it. Based on his experience teaching about exercise participation, Dr. Israetel highlights two critical factors: "Your physical activity should be pretty fun and it should also hopefully be something that involves you with other people so that the community reinforcement part is in play."

The social component provides accountability that solo exercise often lacks. As Dr. Israetel notes, "If you fall out of activity that nobody gives a shit, cause you're just on a treadmill at home and you have no friends and no one to talk to, you're maybe kind of done." However, with group activities, social pressure becomes a positive force: "If people are like, 'dude, are you going to make it to jujitsu again? I heard you healed up,' you're like 'I should go back.'"

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Finding Joy in Longevity Exercise

For 30 minutes of cardio to truly extend your life, it needs to be something you'll do consistently. Dr. Israetel emphasizes that exercise shouldn't feel like a burden: "You don't want physical activity and nutrition, everything in longevity pursuit to start feeling like medicine." The ideal scenario combines enjoyment, social connection, and health benefits. As Dr. Israetel concludes, when "you like what you're doing, you're doing it with friends and it's healthy for you... You got a real good thing going."

By incorporating just 30 minutes of intense cardiovascular exercise at least twice weekly, finding activities you enjoy, and exercising with friends, you can implement Dr. Israetel's evidence-based approach to potentially add years to your life—while making those years more enjoyable along the way.

Fitness & Workouts

She Walked 15,000 Steps Daily: 4 Benefits

Robin Laird TheScienceofSelfCare
Copyright TheScienceofSelfCare/YouTube
Christopher Roback
By Christopher RobackMar 17, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ever find yourself scrolling through your phone at the end of a long day, knowing you should have moved more but lacking the motivation? You're not alone. We all know walking is good for us, but finding time for 15,000 steps daily seems daunting.

Robin Laird, creator of the popular YouTube channel The Science of Self-Care with nearly 200,000 subscribers, committed to this challenge for two full years and discovered benefits that went far beyond physical fitness. As her New Year's resolution for 2020 and 2021, Laird walked 15,000 steps every single day, without exception—even through the pandemic.

"I'm no longer continuing this resolution in the new year, but I definitely think I have some tips and takeaways that might be helpful to anyone who is interested in walking more or figuring out their step count sweet spot," Robin explains. Her experience revealed four surprising benefits that transformed her daily routine and might just inspire you to lace up your walking shoes today to discover your own perfect step count.

Benefit #1: Mental Health Transformation

The most significant impact wasn't what anyone would expect. "The most surprising benefit was not at all physical but mental," Robin shares. "This habit saved me through COVID when everyone was cooped up. I made sure every morning, lunchtime, and evening to be going for walks and that fresh air, that movement made all the difference."

Multiple studies have linked walking to improvements in mental health, something Robin experienced firsthand. The combination of movement, fresh air, and time away from screens created a powerful antidote to pandemic isolation and everyday stress.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Benefit #2: Enhanced Sleep Quality

Robin discovered a profound impact on her rest. "I feel like I got a lot of really good deep sleep," she notes, attributing this to both physical activity and an often-overlooked factor: natural daylight exposure.

"In the back of our eyes, we have retinal ganglion cells that specifically sense light and send it to the central clock in our brain that sort of runs our sleep-wake cycles, our circadian rhythms," Robin explains. This exposure to daylight helps regulate our body's internal clock.

The difference between indoor and outdoor light is substantial. "Even during the winter, there might be 10 times as much light outside as indoors," she points out. These regular doses of natural light helped her body distinguish between day and night, significantly improving her sleep quality.

Benefit #3: Improved Learning and Memory

For someone who struggled with focus in school, Robin made a surprising discovery about her learning style. "While walking, I found that I can remember and learn things so well," she reveals. The experience became something like a "live memory palace," where information from audiobooks and podcasts became associated with specific locations.

"I still have specific memories and things that I learned in specific streets of Amsterdam that are seared into my brain," Robin shares. "For me personally, I've just found this very much to be true. So if you're someone who has to do a lot of reading, even on the internet, you can do this reading while walking."

She recommends apps like Speechify for converting articles and documents into audio format, allowing productive learning during walks.

Benefit #4: Healthier Evening Habits

The commitment to reaching 15,000 steps transformed Robin's evenings. "Before I started this challenge, in the evening I would often be doing mindless things, maybe going on the internet or scrolling through my phone," she admits. "By having this daily goal I had to reach, often by 8 p.m. I still had to walk four or five thousand steps."

This necessity created a meaningful routine. "These evening walks were so special. I would do them either alone, but also with my partner or with my sister, a loved one. I would call my mom," Robin explains. These walks became opportunities for connection rather than isolation.

"When we're scrolling through social media in the evening, we often want to unwind, but we also often just want to connect with other people. Walking with a loved one is such a healthy way to do both of those things."

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

The Reality Check: Walking's Limitations

Despite the benefits, Robin acknowledges important limitations. "Truth be told, walking is very inefficient when it comes to time and bang for your buck in terms of exercise," she explains. "It takes you twice as long to walk a mile as it does to run a mile."

For those with time constraints, Robin suggests incorporating some walking but supplementing with higher-intensity exercise. "If you're someone who does not have a lot of time, you probably want to maybe incorporate a walk in your day, but you'll also want to incorporate some high intensity training or some sprint intervals."

She's also realistic about physical transformation. "I don't think it's going to monumentally change your physique," Robin cautions. "If you're looking to lose a large amount of weight to get into a healthy weight range, then this is probably not the most important physical activity that you should be doing."

Instead, she recommends complementing walks with "higher intensity forms of physical activity like sprint intervals and HIIT workouts and weight lifting" to build muscle mass and increase metabolic rate.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Finding Your Perfect Step Count

Robin's experience led to a valuable conclusion about walking's unique versatility. "Probably my biggest takeaway from these past two years is that walking can be a wonderful healthy activity that you can combine with other things like learning and socializing," she concludes.

This realization inspired her podcast "Psycare," designed specifically for 10-minute walks that combine movement with learning about wellness and self-care.

While 15,000 daily steps provided significant benefits for Robin, the perfect count varies for each person based on their goals, available time, and other exercise. Finding your own "step sweet spot" might mean a more modest daily goal combined with other activities—or it might mean fully embracing the mental health and sleep benefits of longer walks.

"I would love to know what your relationship to walking is, how many steps you're currently walking each day, and if you have any goals to increase that in this new year," Robin asks. Whether you're aiming for 5,000 steps or 15,000, consistency and finding ways to integrate walking into your lifestyle are the keys to success.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.