Running on a treadmill vs. outside is more than just a workout — it’s an experience shaped by your surroundings. Whether you prefer the steady rhythm of a machine or the ever-changing terrain of the great outdoors, where you run has a profound effect on your mind and body. Your environment influences your motivation, endurance and even how much you enjoy the run itself.  Deciding which surface suits you best depends on your fitness goals and what facilities are available to you. Do you prefer to run outdoors or on the treadmill? Discover how your decision may influence the quality of your run.  How Important Is Running Psychology and Location? Your brain thrives on stimulation, and the setting you choose for your run can either enhance or limit that. Studies have shown that even five minutes of exposure to natural environments and increases feelings of well-being.  Outdoor exercising engages all your senses — seeing trees and open spaces, hearing birds or city sounds and feeling the fresh air can make exercise more enjoyable and mentally refreshing.  Treadmill running provides a controlled environment, which can be helpful for structured training but often lacks variety — no matter how many TVs the machines at the gym face. Without external stimuli, your brain receives less sensory feedback, which can make the run feel longer and more monotonous.  Mental and Physical Disadvantages of Treadmill Running Treadmills are convenient and effective, and they can help you get in your 150 minutes of moderate-intensity cardio exercise per week when you can’t hit a trail run. But stationary running comes with drawbacks that can impact your motivation and biomechanics.  While fixed running may have its place, it can’t replicate the mental and physical engagement of the outdoor experience.   Lack of sensory stimulation: The repetitive scenery of a screen or gym wall can make running feel mentally tedious. Without changing landscapes or outdoor cues, time can drag by.  Reduced motivation: Outdoor runs provide natural markers — landmarks, streets and trails — that create a sense of progress. The lack of visual variety on a machine may make exercise feel less rewarding. You end up feeling as if you’re not going anywhere, no matter how fast you work.  Biomechanical adjustments: Treadmill work can slightly alter your gait since the belt assists in foot turnover. This can lead to muscle imbalances, especially if it is your primary form of training. Exclusively exercising on a belt surface can change your movement, altering stride and gait patterns. Psychological endurance challenges: You may also find that fast work on a treadmill feels harder than outdoors at the same speed, as there is no natural forward movement or sense of satisfaction from covering distance. Without the environmental distractions of the outdoors, a fixed space like a gym or home may feel boring to run in.  Considerations of Treadmill Vs. Outside Running Treadmill vs outdoor running both have unique advantages, depending on your goals and circumstances.  1. Motivation and Mental Engagement Running in nature or even in the city environment offers constant scenery changes that include seeing beautiful or unusual scenery, fresh air and actual distance to cover with each stride. However, a fixed surface at the gym lets you control the pace and incline precisely, making it ideal for interval training but often less mentally stimulating.  While you can listen to music if you run indoors or at a gym, it doesn’t present the novelty and unpredictability of the world outside. Additionally, you are more likely to feel motivated to run outdoors with a friend than to show up to the gym, improving your accountability to your fitness goals.  2. Endurance and Perceived Effort Any runner will tell you that they crave those final pushes when they’re just about out of breath, but they keep going a little further and faster. The sense of accomplishment isn’t quite the same when exercising inside. Outdoor running offers the chance to push more — just one more block or up to the bakery and then stop. Numbers on a machine don’t achieve quite the same effect.  Indoor jogging may produce endurance, but it may also cause uneven muscle development. Studies have shown that outdoor running produces more lean leg muscle because the terrain changes activate a wider range of stabilizing muscles. Treadmill running increases endurance but does not build as much comprehensive muscle.  A physical advantage of mechanical gym work is that it’s useful for injury recovery. The optimized surface is kinder on joints and presents fewer tripping hazards, which can help you get back into exercise after illness, injury or surgery while working on your technique so you can reduce the risk of injuries. Jogging on concrete or hard surfaces outside can cause injuries due to the accelerated impact of stepping on solid terrain.  3. Weather and Accessibility  Not many people enjoy roadwork when it’s a rainy afternoon, but with a treadmill, you can enjoy your comfortable and safe time on the belt. When you can only run outdoors, it may lead to missed sessions because of poor weather. Windy conditions with extreme temperatures may disrupt your fitness routines.  A stable indoor climate ensures you never need to miss jog dates, making it easier to stick to a routine.  4. Impact on Mental Well-Being One of the main reasons, next to fitness, why people run is to relax. Outdoor running is beneficial on several levels. The natural environment lowers stress hormones, improves mood and enhances cognitive functioning.  However, if you are not used to open spaces, you may find a trail or the park intimidating, and you may feel more relaxed when you hit the zone with your favorite music and a soothing artwork or show to watch while you run indoors.  Making the Most of Your Running Environment Whether you run indoors or outdoors, there are many ways to enhance your experience and maximize the psychological benefits. When running: Indoors: Use virtual apps, adjust the incline regularly and listen to engaging music or podcasts to keep your mind occupied and reduce boredom.  Outdoors: Switch up your routes, run in nature when possible and practice mindfulness by focusing on your breathing and surroundings.  With a hybrid approach: Get the best of both worlds by staying consistent, avoiding weather limitations and preventing boredom and overuse injuries. You may also need to invest in a quality pair of road running shoes or trail runners, depending on the outdoor environment, while a pair of high-performance trainers will suit the treadmill perfectly.  FAQ Is Treadmill Running Bad for My Joints? Not necessarily. Treadmills provide a cushioned surface, which can be gentler on the joints than concrete or asphalt. However, moving with poor form or over-relying on a predictable surface can lead to muscle imbalances. Varying your running surfaces and incorporating strength training can help prevent injuries. Why Does Running Outside Feel Easier Than on a Treadmill? Outdoor running engages more stabilizing muscles, provides natural terrain variation and offers visual and mental distractions that can make it feel easier. On a treadmill, the lack of movement through space and the absence of fresh air can make the effort seem more intense, even at the same pace. Can Treadmill Running Still Improve My Endurance? Yes, treadmill work can be an effective way to build endurance, especially if you use incline settings and vary your workouts. However, if you’re training for an outdoor race, it’s best to include outdoor runs to simulate real-world conditions. Why Environment Shapes the Running Experience Your running environment is more than just a backdrop — it plays a vital role in motivation, endurance and mental well-being. Outdoor exercise stimulates the senses, provides natural psychological benefits and fosters a sense of adventure. Treadmill work, while sometimes monotonous, offers control and consistency, making it a valuable tool for structured training. Experiment with both environments to find what works best for your goals. Whether you thrive in the open air or prefer the predictability of a treadmill, the key is to create an environment that keeps you engaged, motivated and moving forward. Which do you prefer: Treadmill vs outdoor running? Let us know on our socials.

Have you ever looked at a race sign-up and thought, how long is a 10k in miles? You’re not alone. It’s easy to feel excited about something without truly wrapping your head around what you’re getting yourself into. Discover what’s 10k in miles and expert training tips to get you strong on the finish line. We’ll cover the following topics: How Many Miles Is a 10k? What Is a Normal Time to Finish 10K? How Many Laps is a 6.2 Miles on the Track? Is It Possible to Run a 10K With No Experience? Other 10K Run-Related Questions How Many Miles Is a 10k? 10k is 10 kilometers, which is 6.2 miles. If you’re a beginner, this is a doable distance, given that you commit to a training plan. Many people confuse 10k as the required steps daily. The truth is, the necessary 10k steps daily won’t be enough to finish a 10k.  What Is a Normal Time to Finish 10K? The average time depends on your physical condition and fitness level. Here’s a standard benchmark for beginner, intermediate and advanced runners. Beginner: 90 minutes to 2 hours Intermediate and reasonably fit: 50 to 70 minutes Advanced: 43 to 50 minutes Your average time will also depend on several factors, such as age and sex. The average finish time increases as you age. If you’re experiencing concerns like plantar fasciitis, runner’s knee or shin splints, it’s best to consult your physician before running your 10k. How Many Laps is 6.2 Miles on the Track? 10k run in miles may seem short, but it equates to 25 laps around a track. Whether you’re training or racing around a track, remember that not all tracks are created equal. Sometimes, indoor ones are slightly smaller with 200 or 300-meter circumferences.  Is It Possible to Run a 10K With No Experience? Yes, it’s possible. With a great pair of running shoes and the right mindset, everything is possible. Here’s the ultimate lowdown of acing your first 10k as a beginner. Focus on Nutrition Just as a car needs gas, your body requires food for peak performance. A runner’s diet consists of lean protein, fresh produce, fats and carbohydrates. Aim to get 60%-70% of calories from carbs and 15%-20% from fats and proteins. Carbs help store glycogen, which helps fuel your endurance. "It is important to fuel and hydrate around training sessions as you prepare for a 10K," says Jena Brown, RD, CSSD, sports dietitian and owner of Victorem Performance Nutrition in Brenham, Texas. "Eat a simple carbohydrate snack with 30 grams of carbohydrates 15-30 minutes before a training session. Fresh fruit such as a medium banana or 4 cups of cubed watermelon can boost energy for a higher quality workout and help replace electrolytes lost in sweat." Aim for 5K First Squeeze in a 5k in your training plan. It’s a reasonable goal without being too intimidating. According to Dr. Luke Nelson, Sports Medicine Australia’s running professional, you must run three to four times weekly for at least 30 minutes. Combine Running and Walking Brisk walking is an excellent addition to your training plan if you don’t have running experience. Dr. Luke suggests doing three 20-minute walks weekly for one to two weeks before diving into a walk/run program. Here’s his standard program: Week 1: Walk for one minute, jog for one minute and do 10 times Week 2: Walk for one minute, jog for two minutes and do seven times Week 3: Walk for one minute, jog for three minutes and do five times Week 4: Walk for one minute, jog for four minutes and do four times Week 5: 20-minute continuous run Do Warm Ups Don’t forget to do warm-ups throughout your training weeks. Perform dynamic stretches to improve your comfort and flexibility while running. Some exercises include heel-to-butt, hip rotation, leg swings, open and close gates and forward and side lunges. Start Slow Whether you’re training in a park or a track, avoid being intimidated by faster runners and the Strava posts of influencers. The fact that you’re training for your 10k is already a commendable feat.  Bring the Right Mindset Your mood drives your behavior, and this can translate into your performance. For extra encouragement, do a positive self-talk mid-training. Saying phrases like “I can” or “I will do it” can help boost your confidence.  Eat Before the Race Eat at least two hours before running to ensure food is digested as you run. "Eat a high carbohydrate meal 2 to 3 hours before a 10K with 2-3 grams of carbohydrate per kilogram of body weight and about 15 to 20 grams of protein," Brown recommends. "Include electrolytes in foods and beverages throughout the day. Drink to thirst or follow an individualized fluid replacement strategy during a 10K," she says. Other 10K Run-Related Questions Now that you know what 10k in miles is, you may still have questions about other related topics. Discover the answers below. Is 10K in 30 Minutes Possible? A 30-minute finishing time is possible for highly competitive runners. For beginners, this is not ideal. For context, the female world record holder  — Kenya’s Agnes Ngetich — has a finishing time of 28:46 — just one minute and 14 seconds away from the 30-minute mark. How Far Is a 10K Walk in Miles? Since there are 2,000 steps in a mile, 10k steps in miles is approximately 5 miles.  What Is a Really Good 10K Time? According to Running Level, a good 10k finish time for a man is 46:43, which is the average running time for men of all ages. For females, it’s 54:13. Ultimately, the ideal time is based on your age, gender and fitness level.  What Is a 5K in Miles? If you’re wondering how many miles is a 5k, it’s 3.1. Simply divide 10k’s 6.2 miles to two. How Do I Train for a 10K? Expect to spend at least eight to 10 weeks of preparation. Use this guide as a benchmark: 10 run training for runners and walkers: 10 weeks of training for people who want to use the run/walk method. 10k run training for beginners: Eight weeks of training, with Mondays and Fridays as rest days 10 run training for advanced beginners: Eight weeks of training who can run 3 miles four to five days weekly Consult a fitness professional for a more personalized training plan. They can consider your unique needs and concerns, such as knee pain or shin splints when crafting a plan. Prepare for Your 10K Run Hopefully, you feel more confident about tackling that 10k — or 6.2 miles. Embrace the process, listen to your body and have fun while you’re at it.

If you’ve ever stepped into the world of fitness supplements, you’ve probably heard of creatine. It’s often associated with bodybuilders and athletes looking to build strength and maximize muscle gains. But here’s the thing — creatine isn’t just for me. Creatine is for women, too, and it might be one the best supplements you’re not taking.  What Is Creatine, Anyway? Creatine is a compound naturally occurring in your muscles, brain and even in certain foods like red meat and fish. Your body uses creatine from amino acids, and is crucial for energy production, particularly during short bursts of intense physical activity. It works by helping your muscles regenerate adenosine triphosphate (ATP), the primary energy source for your cells. This means that when you lift heavy weights, sprint or do high-intensity workouts, creatine allows your muscles to keep going longer and recover faster. While your body makes creatine on its own, supplementing with it can significantly enhance its benefits. Creatine supplements, especially creatine monohydrate, are widely studied and proven to increase strength, endurance and muscle recovery. Unlike some fitness supplements surrounded by hype and uncertainty, creatine is backed by decades of research showing its effectiveness.  Is Creatine for Women? Creatine has long been a staple in the bodybuilding and strength training world, often amongst men looking to gain muscle and enhance performance. Walk into any supplement store, and you’ll see creatine supplements marketed toward male athletes, reinforcing the idea that it’s primarily for them. But this isn’t true. More and more women are incorporating creatine into their fitness routines, and for good reason. Whether they’re lifting weights, training for endurance sports or looking to gain muscle for aesthetic purposes, women are recognizing that creatine isn’t just for men. It’s a widely researched, safe and effective option that can be just as beneficial for female athletes and fitness enthusiasts. Despite outdated misconceptions, creatine is becoming more popular among women who want to maximize their potential in the gym. Why Should You Take Creatine? Creatine isn’t just for male bodybuilders or professional athletes — it’s a supplement that can benefit women of all fitness levels. Whether you lift weights or run, creatine can help you perform better and recover faster. Despite common misconceptions, it won’t make you bulky or cause unwanted side effects when taken correctly. Instead, it supports your body in ways that can enhance your fitness and well-being.  Boosts Strength and Endurance Creatine helps your muscles produce more energy, allowing you to push harder during workouts. Whether you lift heavier, sprint faster or last longer in a high-intensity class, creatine can give you the edge to break through plateaus and see better results.  Supports Lean Muscle Growth Many women worry that creatine will make them bulky, but it’s simply not the case. Instead of adding mass like a bodybuilder, creatine supports lean muscle development, leading to a more toned and defined look. Speeds Up Recovery Soreness and fatigue can slow down your progress, but creatine helps your muscles recover more quickly after exercise. This means less downtime between workouts and a reduced risk of burnout or injury. Improves Brain Function Creatine isn’t just beneficial for physical performance — it also plays a role in brain health. Some studies suggest it can help with cognitive function, focus and mental clarity, making it useful even outside your workouts.  May Help With Hormonal Balance  Emerging research indicates that creatine could support women’s health in ways beyond fitness. Some studies suggest it may help with energy levels, mood stability and even PMS or menopause symptoms. While more research is needed, it’s another potential benefit worth considering.  Things to Consider When Taking Creatine While creatine for women is safe and effective, there are a few things to keep in mind to get the most out of it. From choosing the right type to understanding its side effects, here’s what you should know about adding this supplement to your routine. Choose the Right Type Creatine monohydrate is the most researched and recommended form of creatine. It’s effective, affordable and delivers results without unnecessary additives. Other forms, like creatine HCL or buffered creatine, are marketed as being more advanced, but they don’t have the same scientific backing.  Stick to the Proper Dosage Most studies suggest that women benefit from taking 3-5 grams of creatine per day. Unlike what some fitness myths suggest, you don’t need to go through a “loading phase” where you take higher doses initially. A consistent daily dose is enough to see results over time.  Stay Hydrated Creatine helps your muscles store more water, which can enhance performance but also means you need to stay hydrated. Make sure you drink plenty of water throughout the day to get the full benefits of creatine. Dehydration can also cause brain fog and fatigue, negatively impacting your workouts.  Understand Possible Water Retention Some women worry about bloating when taking creatine. While it’s true that creatine can cause slight water retention, this usually happens within your muscles, making them look fuller rather than puffy. If you notice an initial increase in weight, it’s likely due to increased water in your muscles, not fat gain. Be Patient With Results Unlike caffeine or pre-workout supplements, creatine doesn’t provide an instant energy boost. Instead, it works gradually by saturating your muscles over time. Most people start noticing benefits after a few weeks of consistent use, so stick with it for the best results.  How to Take Creatine for Women The best way to take creatine is with a daily dose of 3-5 grams of creatine monohydrate. Unlike older recommendations, you don’t need a loading phase — just consistent use over time. You can take it before or after your workout, but the timing isn’t as important as making it a daily habit. Mix it with water, juice, a smoothie or a protein shake, as it’s flavorless and dissolves easily. It’s safe for long-term use, so there’s no need to cycle on and off — just be consistent to see progress.  The Verdict Yes, women can use creatine. In fact, if you’re eager to level up your workouts, improve recovery and support your fitness goals, it’s worth considering.

Joining a half marathon requires weeks of preparation. Aside from going on physical training, you need to fuel your body well to have proper energy levels on the big day. One strategy that can help you is carb-loading, as it helps increase your glycogen stores, thereby boosting your chances of beating the wall. Learn when to start carb-loading before a half marathon. What Is Carb-Loading? When to Start Carb-Loading Before a Half Marathon? Why Carb-Loading Is Essential How Much Carbohydrates Do You Need What to Eat Before a Half Marathon? Avoid These Common Mistakes What Is Carb-Loading? Carb-loading is a nutrition strategy mainly used by athletes to prepare their bodies for an upcoming competition. As its name suggests, it refers to eating more carbs for several days. The carbohydrates you consume will be converted to glycogen, which is essential to maximize your performance during exercise. If you’re an athlete in middle school, you’ve likely encountered this when coaches would host a pasta and pastry dinner the night before the competition. It may look like a festive feast before the big day, but it’s actually a smart way to let you store more energy for the next day. When to Start Carb-Loading Before a Half Marathon? You should start carb-loading three days before a half marathon. Starting too early can lead to unwanted weight gain and potential stomach discomfort, which may do more harm than good. Starting too late may not give your body enough time to replenish glycogen stores fully. Why Carb-Loading Is Essential  Your body runs on two main sources of stored fuel — fat and carbohydrates. Fat is the primary energy source for powering less intense physical activities, including jogging. A half marathon requires more energy, therefore your body will rely on carbohydrates. Unlike stored fat — which can fuel hours of slow running — your body can only store enough fuel to sustain around 90 minutes of exercise. Once your glycogen stores get depleted, fatigue will set in. Carb-loading ensures that your carbohydrate-store fuel tank will not run empty as you conquer the finish line. How Much Carbohydrates Do You Need The exact amount of carbohydrates will depend on your weight and how fast you aim to run. For instance, a marathoner intending to complete a half marathon in four hours will need less fuel than a runner who wants to finish around three hours, which is relatively shorter than the average time — around three and a half hours.  When starting carb-loading before a half marathon, at least 85% to 90% of your calories should come from carbs. Eat about 9 grams of carbs for every kilo of your body weight. You can also use a carb calculator to check your daily carb needs. However, it’s important to remember that these recommendations only serve as a starting point. Everyone is different, and to dial in your carbohydrate needs, you must consider your coach’s recommendations, goals, dietary restrictions and how you respond to food. What to Eat Before a Half Marathon? These carb-loading meals before the half marathon will help you achieve your fitness goals. Use this meal plan as a guide and adjust to meet your daily carbohydrate needs. Three Days Before Start your carb-loading efforts three days before your half marathon. Begin by adding more pasta and low-glycemic index foods, such as avocado, bananas, buckwheat pancakes and cereals. You may also use this period to practice your pre-race meal to see if your digestive system will react negatively.   Transition to a low-fiber, high-carb diet by reducing protein, vegetables and complex carbohydrate intake. Here’s a sample meal plan: Breakfast: A bowl of oats with banana, peanut butter and honey Morning snack: Rice cakes Lunch: Fried rice with vegetables Afternoon snack: Muesli bars or oatmeal cookies Dinner: Chicken burrito with black beans, corn salsa and rice Evening snack: Coconut ice cream 2 Days Before  In the two days before your half marathon, increase your carbohydrate intake. However, remember not to overwhelm yourself. Try consuming 10 grams of carbs per kilo of body weight. Have larger meals during breakfast and lighter snacks in the evening. There’s a chance you’ll be bloated, and it’s not fun to sleep on a stomach full of carbs. If bloating is an issue, try consuming carbohydrates in liquid form. Good examples are fruit juices, sports drinks or energy beverages. Be sure to hydrate properly, as your body converts carbs into glycogen.  Breakfast: Two bagels with banana, peanut butter, jam and a glass of fruit juice Morning snack: Yogurt with dried fruits and granola Lunch: White rice with grilled chicken and sweet potato Afternoon snack: Bowl of cereal with banana Dinner: A large plate of pasta with garlic bread Evening snack: Energy drink A Day Before Carb-loading the day before a half marathon means winding down on your carb intake. Many people make the mistake of eating heavy meals the night before the half marathon and waking up feeling groggy on the big day. Here’s a simple meal plan you can follow: Breakfast: Two bagels, banana, peanut butter and apple cider drink Morning snack: Granola bars Lunch: Large bowl of noodles with vegetables and tofu or 250g of white rice with your choice of protein Afternoon snack: Energy bar Dinner: Margarita pizza or plate of pasta Evening snack: Some sweets and biscuits Avoid overeating in the evening. Your dinner and evening snack should be light but loaded with carbs.  The Morning Of Eat around two to four hours before the race starts to give your body ample time to digest your food. Top up your glycogen stores with bread with peanut butter, banana and honey or a bowl of rolled oats with fruits and peanut butter. These options provide ample energy without making you bloated. Avoid These Common Mistakes Veer away from the following habits while carbon-loading before a half marathon. 1. Choosing High-Carb, High-Fat Foods Michael Scott showed precisely everything you’re not supposed to do before a half marathon. Sure, fettuccine Alfredo provides carbs, but its creamy sauce caused him to hit the dreaded wall because it’s full of fat. Keep an eye on high-fat foods, such as cheese, butter and oil.  2. Eating High-Fiber Foods Limit or remove these foods from your diet while carb-loading: Lentils Beans Whole-wheat pasta Raspberries Green peas Chia seeds 3. Trying New Foods Your carb-loading period is not ideal for visiting new restaurants or trying out that new food stall near your home. Stick to familiar foods to avoid unexpected gastrointestinal issues. Start Carb-Loading Before Your Half Marathon Carb-loading can help your body perform well and achieve your race time goal. It only takes approximately three days, so commit to it to nail your first or next half-marathon race.

The vagus nerve has gained considerable popularity recently, with claims that stimulating it can help with everything from reducing stress to improving digestion. While vagal toning is a real practice with actual benefits that are backed by science, some myths make it sound like a miracle cure-all.  It can be hard to tell the truth from the myth, so examining the research is the best objective way to determine the real power of vagal tone stimulation.  What Is the Vagus Nerve and Why Does It Matter? The vagus nerve is one of your body's longest and most essential communication “highways.” It runs from your brainstem down to the abdomen, connecting major organs like the heart, lungs and digestive tract. The vagus is a key part of your parasympathetic nervous system, which helps your body rest, digest and recover from stress.  When the vagus “highway” functions appropriately, it promotes relaxation, lowers the heart rate and supports digestive functions. The strength of the nerve’s response — called a vagal tone — can impact everything from your mood to how well your immune system works.   Myths About Vagal Toning Not all beliefs about the function and successes of nerve tone are true, and it’s important to debunk myths that may hold you back from real healing and health. These popular myths lack truth, including:  1. “Vagal Toning Is A Quick Fix for Stress and Anxiety” While vagus nerve stimulation (VNS) can help you feel calmer, it’s not an instant cure for chronic stress or anxiety disorders. Just like regular exercises require you to show up regularly to “stretch and sweat,” vagal toning isn’t a one-and-done solution, and you have to perform it consistently to experience lasting results.  Likewise, implanting a vagal nerve stimulator may seem like a quick solution for everything, but this is often a last resort, and VNS is only medically recommended in specific cases, such as treatment-resistant depression and epilepsy — it’s not a fast fix anyone can buy off the internet. Studies show that VNS needs to match the body’s natural rhythms to be beneficial.   2. “You Can Feel Your Vagus Nerve Being Stimulated” People may assume they can feel an immediate release or other sensation when stimulating their vagal nerve. In reality, stimulation happens at a physiological level, often without any noticeable physical response.  3. “You Can Replace Medicine With Vagal Toning” Some claims of miracle recoveries after VNS may cause people to believe they can cure chronic ailments like depression, high blood pressure or digestive disorders with simple toning. While conditioning this powerful nerve is beneficial and complements existing treatments, it’s not a replacement for professional medical care.  4. “The Stronger Your Vagal Tone, The Healthier You Are” While a good tone is beneficial, more isn’t always better. Excessive VNS can lead to dizziness, fainting and dangerously low heart rates in some people. It’s best to listen to your body and stop if you experience these symptoms when toning.  Facts About Vagal Nerve Stimulation VNS is beneficial for several nervous system disorders, and it can help address stress and anxiety responses when medication fails to moderate symptoms. Science backs much of what is known about VNS. These truths apply: 1. The Vagus Nerve Helps Regulate Inflammation Research shows that a well-functioning vagus pathway plays a role in inflammatory bowel disease, and low vagal tone often coincides with irritable bowel syndrome. VNS improves the nervous system’s tone, supporting immune functioning and overall health.  2. Certain Activities Can Strengthen Vagal Tone Over Time Breathwork, cold exposure and meditation can improve nerve tone when practiced regularly. Humming also benefits VNS and can even aid the production of nitric oxide, which helps clear the sinuses.  3. A Healthy Vagus Nerve Supports Digestion The vagus pathway helps regulate the movement of food through your digestive system. Low vagal tone is linked to issues like bloating and constipation. With noninvasive VNS, patients showed adequate symptomatic relief, providing alternative and supportive therapy to other digestive tract medications. 4. Vagal Toning Can Improve Heart Rate Variability (HRV) HRV — the variation in time between heartbeats — indicates how well your nervous system adapts to stress. A strong vagal tone is associated with higher HRV, which links to better overall health.  For more than 25 years, the FDA has approved VNS as an epilepsy treatment. It also stimulates specific brain areas, which benefits other brain conditions.  6 Vagal Toning Techniques With consistency, you can improve your vagal tone. These techniques can help.  1. Deep Breathing  Mindful and correct breathing is beneficial for many ailments and general health.  How to do it: Inhale deeply through your nose for four seconds, hold four heartbeats and then exhale slowly through your mouth for six to eight seconds.  Why it works: Slow, controlled breathing activates the parasympathetic nervous system and strengthens vagal tone.  2. Cold Exposure Cold therapy is becoming a huge international hit. Many people believe in taking ice baths to reset their nervous systems, which has many benefits, including VNS.  How to do it: Splash cold water on your face, take a cold shower or expose your body to cold air for short periods.  Why it works: Exposure to cold temperatures triggers the vagus nerve, signaling your body to relax.  3. Humming and Singing Humming a tune when you’re feeling happy may also be a way to tone your nervous system subconsciously. Singing is a variation of this and also causes vibrations in your throat area where VNS happens most easily.  How to do it: Hum, sing or chant for a few minutes daily.  Why it works: The vagus nerve runs through the throat, so vocal vibrations can directly stimulate it.  4. Gargling Water Gargling can also trigger VNS, benefiting you with only a few minutes daily. Your morning dental routine falls short of the requirement, so repeat it for best effect.  How to do it: Gargle water for four sessions of 30 seconds daily. Why it works: The action vibrates throat muscles connected to the vagus path.  5. Meditation and Mindfulness Mindfulness and meditation have many benefits. They can combine deep breathing with movement and help your body reset itself.  How to do it: Practice deep focus and relaxation techniques, such as a “loving-kindness meditation,” for 10 minutes daily.  Why it works: Meditation enhances vagal tone by promoting relaxation and reducing stress hormones.  6. Exercise Movement can create vibrations, which are excellent for the nervous system. Additionally, movement increases circulation, aiding the movement of excess fluid and boosting overall tissue health.  How to do it: Engage in moderate to low-intensity aerobic exercise, like walking, cycling or yoga. Why it works: Movement increases heart rate variability and strengthens nerve activity.  Signs of a Well-Toned Vagus Nerve If you apply the above techniques consistently, you may begin to notice: A more balanced stress response Better digestion and fewer gut issues Improved heart rate variability (HVR) Fewer instances of feeling lightheaded or dizzy A greater sense of calm and emotional resilience Begin Toning Your Nervous System While it’s not a magic solution, VNS is a valuable tool for improving overall well-being. By incorporating simple techniques like breathwork, cold exposure and mindfulness into your daily routine, you can strengthen your vagus nerve and support your body’s ability to manage stress, digestion and inflammation.  Medical disclaimer: If you have a medical condition, always consult a healthcare professional before making significant lifestyle changes. 

Perhaps you’re looking for something more mindful than your usual HIIT class, or maybe you’re looking for an exercise that can help you manage your chronic pain. If you’ve been eyeing yoga and Pilates, you’re not alone. Many are drawn to these practices, but the question is which one fits you best? Find out what is the difference between yoga & Pilates, as well as guidelines to help you choose the right practice for you. What Is Yoga? Yoga is an ancient practice that originated in India. It means to join or unite, symbolizing the union of body and mind. This fitness practice involves poses — or asanas — that you can do to promote relaxation. There are more than 10 types of yoga, including: Ashtanga: This is one of the most ancient types of yoga, which takes place in a studio called “shala.” Hatha: Yoga classes focus on hatha, which combines posture, meditation and breathwork. Hot: As its name suggests, hot yoga happens in a hot room where you can sweat out. Power: This style merges hatha and vinyasa techniques, making them more challenging. Kundalini: This focuses more on chanting and breathing. Acroyoga: Acroyoga combines acrobatics and yoga. Vinyasa: This type of yoga connects body movements and breathing. Classes can be challenging but gentle, as it’ll keep you moving. Bikram: This practice occurs in a room with 105 degrees Fahrenheit and 40% humidity, mimicking the climate conditions in the place where this form of yoga originated. Restorative: People who want to experience deep healing will benefit from restorative yoga and its slow and gentle poses. Yin: Yin yoga involves deep stretches to help release muscle tension. What Is Pilates? According to Dr. Melissa Leber, MD via Vogue, Pilates is a low-impact exercise that focuses on core strength by doing various movements. It can be done on a mat or a reformer machine. It’s introduced by Joseph Pilates, a circus performer and boxer — two jobs that require strong core strength.  If you’re on TikTok, you may also associate it with last year’s hottest fitness trend. While you can do it at home — or even against a wall (check out wall pilates) — it’s essential to ensure proper execution of exercises to prevent injury and assure better results. What Is the Difference Between Yoga & Pilates? The key difference between these fitness activities is the movements involved. Yoga has a slower pace and requires holding certain poses for a given time. Some forms of yoga also involve breathing exercises and chanting affirmations as a way to quiet the mind. Here are other differentiating factors: Benefits Yoga’s main benefits are flexibility and mind-body connection. Almost all types of yoga require you to do specific poses that will help release muscle tension and improve your range of motion. It’s a full-body, balanced fitness activity with plenty of standing poses. On the other hand, Pilates focuses more on exercises that build your core’s strength and stability. Equipment Yoga is typically practiced without props. The most basic gear is a yoga mat — everything else is merely supplements. Pilates is done on a mat or reformer. You choose the latter if you’re recovering from an injury or want a more guided exercise. What Do Yoga and Pilates Have in Common? Both exercises promote focus and being present in your body. Yoga and Pilates encourage you to listen to your breath and follow the proper forms and movements to ensure the best results. These breathing techniques offer meditative and stress-relieving benefits. Who Should Do Yoga vs. Pilates? Both exercises provide numerous physical and mental health benefits. Here’s a guide to people who might benefit more from these fitness practices: Yoga: Stress Relief The breathing exercises, asanas, meditation and relaxation techniques of yoga will help promote emotional balance and better mental clarity. Many yoga teachers also promote yoga at night for better sleep. Pilates: Core Strength If you want to strengthen your pelvic floor, abdominal muscles and back, join a Pilates class or do it at home. Yoga: Improved Flexibility If you want a greater range of motion, you’ll benefit more from yoga. This is ideal for people who live a sedentary lifestyle and want low-impact exercise to kickstart their fitness journey or for those with tight muscles. Pilates: Better Athletic Performance If you’re an athlete who relies on your core strength, then Pilates is better for you. It involves controlled movements and body awareness that can help boost your athletic performance. Yoga: Recovery from Chronic Pain or Injury Gentle forms of yoga can be therapeutic for people with chronic pain conditions or those recovering from injuries. The breathing techniques and poses can help with better pain management. Pilates: Better Posture Aside from better core strength, Pilates puts emphasis on posture and alignment, making it ideal if you spend long hours sitting on your desk.  3 Tips for Choosing the Best Exercise for You Still can’t decide what to choose despite knowing the key difference between yoga & pilates? 1. Identify Your Fitness Goals Think about what you want to achieve from doing an exercise. If improving flexibility is a priority, yoga may be more beneficial. However, Pilates is likely a better option if you want to boost your core strength. 2. Assess Your Physical Ability If you have physical limitations, such as a knee injury or chronic back pain, it’s best to consult a health care professional who can provide an expert opinion about which exercise to choose. They can also provide recommendations into other practices you might need to target any physical limitations. 3. Try Both Practices The best way to find out which exercise is best for you is to try both. Watch free yoga and Pilates videos on YouTube and try out beginner-friendly routines. You can also attend beginner classes for both exercises to gauge which practice aligns better with your fitness goals. Ready to Elevate Your Fitness Journey? Now that you know what is the difference between yoga & Pilates, you can assess which practice resonates more with you. Remember that there’s no right or wrong choice — the best option is the one that you and your body will enjoy.