There’s always a new trend getting everyone excited about their fitness routine. Keeping things fresh makes health and wellness goals more interesting. You could also learn more about yourself by trying something new, like smart rings. Check out why they’re so helpful to wear and which ones are the best for your interests. What Are Smart Rings? Smart rings are rings that use motion sensors to collect data while people wear them throughout the day. It tracks everything a smart watch could monitor, like your heart rate and steps. However, rings are less bulky and come in more styles that make them appear like regular jewelry. They’re best for people who want something more sleek than a smartwatch. They can also be helpful for people who get rashes under their wristbands due to sensitive skin. What Finger Do You Wear a Smart Ring On? You can wear a smart ring on any finger as long as it fits. Although some smart ring manufacturers indicate a preferred finger within their instruction pamphlets, it’s most important to wear your ring on a comfortable finger. It shouldn’t be loose enough to fall off or tight enough to block blood flow to your fingernail. Best Smart Rings for Everyone Whether you want a smart ring for yourself or a gift for a fitness enthusiast in your life, these are a few of the top options to consider. They’re stylish, use the latest technology and have glowing reviews. 1. Oura Ring 4 Oura rules the world of smart rings. Its leading model is the Oura Gen 4, which comes in six colors to match anyone’s preferences. It uses 20 biotracking technology forms to monitor everything from heart rate to body temperature, as long as you’re up for paying a small monthly subscription for its software. Use an Oura ring to get alerts when you reach your daily step goal, get enough sleep or start getting sick. With enough advanced notice, you can start taking fortified vitamins and never lose a moment to flu symptoms. $349 from Amazon 2. Celestaura Smart Ring When you don’t have the budget to invest in the leading smart rings for fitness, Celestaura is an excellent alternative. It’s more budget-friendly and provides many of the same services. Monitor your activity, sleep and even eye movements while you dream. It’s just as sleek as Oura’s models and comes in six metallic colors. $77.88 from Amazon 3. HitTopss Smart Ring If you want one of the best smart rings for beginners, try the HitTopss model. It has a unique geometric design and a price that you can’t beat. Wear it while you exercise, even if you’re a swimmer. The waterproof feature and lack of a monthly subscription make this ring a fan favorite in the fitness world. $39.99 from Amazon Top Smart Rings for Women Although biojewelry isn’t inherently gender specific, some smart rings are better for women than others. These are the best options for any budget. 1. Samsung Galaxy Ring If you love exercising along with pop-music routines on your Android phone, you’ll love the Samsung Galaxy ring. The lightweight ring uses a concave design to fit along your finger more naturally. Use it to get feedback on when you’re snoring during the night and what your optimal heart rate is for burning calories with its seven-day battery. The Samsung Galaxy ring can do everything an Oura offers — and even comes with a one-year warranty. $399.99 from Amazon 2. RingConn Gen 1 RingConn makes a slightly more economical ring with an equally powerful battery as the Galaxy ring. Choose from three metallic colors for the ring that will monitor your oxygen saturation, heart rate and activity levels. You’ll even get a unique Timeline program that automatically tracks your daily activities in a digital diary if you opt in. $279 from Amazon 3. Amazfit Helio Smart Ring Style every outfit with the titanium alloy smart ring from Amazfit. It does everything that makes people fans of smart rings while providing recommendations for your optimal recovery time based on your body’s signals. Upgrade your workout routine, gain custom sleep music and ask an AI fitness chatbot whenever you need exercise advice, all in a single purchase. $199.99 from Amazon Most Popular Smart Rings for Men These are some of the best smart rings for men who want fitness guidance or personal health support. They even match the leading men’s jewelry in big-name stores, so any guy can make his new smart ring work with his wardrobe preferences. 1. UltraHuman Ring AIR UltraHuman streamlines the process of getting and wearing a smart ring. The company makes its own sizing kit so you know you’re getting the perfect size for any man in your life — all for a single dollar. When his ring arrives, he can use the raw titanium model to track moods, see his burned calories and even watch his cardiovascular response. Any guy who wants to fine-tune his workout routine can use an UltraHuman ring to get the job done in style. $349 from Amazon 2. Oura Ring 3 Although Oura is currently one generation ahead of its third generation, the model is still an excellent choice for yourself or a gift. The edged design adds a bit of class to any outfit. While the man in your life wears it with his suit or workout gear, the ring will integrate with over 40 apps so he can manage his health all in one location on his phone. $299 from Amazon 3. Tulbeys Fitness Tracker Ring Some men only wear jewelry if it’s their wedding ring. The Tulbeys ring uses the same wedding ring style that many men prefer. The two steel bands around a golden center come in six colors and connect with any smartphone. It’s a great resource for counting steps, measuring sleep patterns and logging physical activities all within its waterproof design.  $34.99 from Amazon Revolutionize Your Health Routine Today It’s easy to tell which of the best smart rings are right for you after comparing them. Find the best price and the ultimate features based on your goals. Your smart watch selection will dazzle anyone receiving one as a gift or upgrade your own routine with numerous sleek styles.

Food poisoning can creep into your life every once in a while. One minute, you’re enjoying a delicious meal, and the next, you’re doubled over with nausea. Once it hits, getting it over with as soon as possible is likely your only priority. But how long does food poisoning last, how do you know if you have it and when is a doctor’s intervention necessary? How to Know You Have Food Poisoning Food poisoning and stomach flu symptoms can line up very closely, so it’s important to distinguish which is which so you can treat yourself. The latter has a relatively slow onset — you’ll start to feel crummy 12 to 24 hours before you actually get sick. With food poisoning, your body will start rejecting what you’ve eaten often a few hours and up to a few days after a bad meal. So, if you start getting diarrhea or vomiting not too long after you last ate or after you have something you don’t usually, it could be food poisoning. But if you’ve been feeling queasy or generally off for a few days and haven’t eaten anything odd, you’re probably dealing with the stomach flu. Get yourself lots of soup, crackers and rest. What Types of Food Poisoning Are There? According to the Centers for Disease Control (CDC), there are various germs that cause food poisoning. For example, the classic culprit Salmonella can start affecting you within six hours. Meanwhile, Vibrio — which comes from oysters and other raw shellfish — may take about a day. Here are a few other nasties, the foods that can cause them and how soon after consumption they’ll make you feel sick: Listeria: Two weeks, can come from raw sprouts, deli meat, hot dots, soft cheeses, smoked fist, melons and unpasteurized milk Clostridium perfringens: Six to 24 hours, can come from batch-cooked foods that hover at unsafe temperatures Escherichia coli: Three or four days, can come from raw sprouts, vegetables and beef, contaminated water, and unpasteurized milk Staphylococcus aureus: Half an hour to eight hours, can come from foods that stay at unsafe temperatures or aren’t cooked after someone touches them Campylobacter: Two to five days, can come from pets, unpasteurized milk, contaminated water or raw chicken Cyclospora: One week, can come from raw vegetables and fruits Clostridium botulinum: 18 hours to three days, can come from homemade alcohol or poorly fermented or canned foods Clostridium botulinum will need specialized care to avoid complications, specifically because it’s a toxin. If you experience blurry or double vision, slurred speech, difficulty moving your eyes or swallowing, or drooping eyelids after eating something canned or fermented, see a physician as soon as possible. How Long Does Food Poisoning Last? The CDC says that while symptoms vary, food poisoning should last for a few hours and up to several days. However, that can depend on how strong your immune system is and whether the germ produces longer illnesses. For instance, Campylobacter can last up to six days, which is a long time to have abdominal pain, headaches, vomiting and diarrhea. Helping Yourself Recover: 4 Tips for Managing Food Poisoning Unfortunately, most food poisonings go away on their own, so you’ll probably be experiencing those symptoms for a bit. In the meantime, here are four tips for keeping yourself well while your body’s fighting the good fight. 1. Get Hydration — and Lots of It Because you’re losing a lot of water through one end or the other, you must ensure you’re taking enough in. However, gulping it down might upset your stomach even more. Start with small sips and see if you can increase your intake from there. Whether you’re drinking a glass every couple of hours or sipping through one throughout the say, some liquid is better than nothing. You could stick with water, but sports drinks that replenish your electrolytes will be especially helpful. These will leave your body alongside the water you’re losing. Electrolytes balance your cell’s fluids, and losing too many could make you excessively tired, confused or dizzy, or make your muscles cramp or spasm. Broth is a good alternative if you prefer a savory flavor. 2. Avoid Certain Foods Try to dodge foods that could be hard on your stomach. Heavy things like dairy, meats and fiber-heavy meals will be hard for you to digest at the moment and could upset things further. Anything acidic or spicy could also cause more issues than solutions. Alternatively, stick with blander foods that’ll be easier to pass. Classics like Saltines, rice, potatoes, popsicles, plain cereals and Jell-O help you keep yourself nourished while your body fights and recovers. Of course, soup or plain broth are excellent options, as well. 3. Try Ginger Did anyone ever tell you to drink ginger ale when you were queasy as a kid? Well, turns out, they had the right idea. If you can, get some from the store or make some ginger tea yourself. You could even make some ginger snaps if you’re feeling up to it. The sweet treat might be just the pick-me-up you need to get through the next couple days. 4. Sleep as Much as Possible While you’re feeling lousy, sleeping as much and as often as you can is one of the best things you can do. Your body will take that time to focus itself entirely on getting rid of whatever bug’s giving you food poisoning. When Should You See a Doctor? If all goes as planned, you should be over your food poisoning in a few days. However, you should talk to your doctor if you experience any of the following: Extreme dehydration, which includes dry mouth, dizziness and not urinating A 102 degrees Fahrenheit fever or higher Diahhrea that’s bloody or lasts longer than three days Vomiting at a rate where you can’t keep fluids down Exploring How Long Food Poisoning Lasts How long does food poisoning last? Unfortunately, the answer isn’t straightforward. There’s a host of germs that could cause it, and each has an incubation period and length of making you sick. In the meantime, make sure you’re drinking plenty of fluids, avoiding foods that could irritate your stomach, drinking or eating ginger, and getting lots of sleep.

No one can deny that Taylor Swift is the queen of the music industry and pop culture. Now she can become part of your physical fitness too. Check out the Taylor Swift workout routine she swears by and learn how to transform your gym life with her music. There’s no reason why you can’t have nice things while you’re jamming out in your car or sweating it up on the journey to your fitness goals. Taylor Swift’s Eras Tour Workout Everyone Wants to Know When Swift hit the Era’s Tour stage for the first time back in March of 2023, people were blown away. The show’s visuals and set list were incredible. She also had the toned muscles and cardio stamina of a fitness goddess. Although her workout routine was kept a secret for that year, she dropped a few inspirational hints in her Time Magazine interview when the publication named her “Person of the Year.” Swift mentioned how she jumped on the treadmill to run and walk her entire setlist while singing to prepare her stamina. She also took classes focused on conditioning, strength, conditioning, weights and dance lessons. It took six months of constant training to get ready for the Eras Tour’s Glendale, Arizona, debut. The average person doesn’t have the same amount of schedule flexibility to do exactly that workout — who else could last on the treadmill for three and a half hours anyway? — but you can still create a Taylor Swift workout to make exercising more fun. Best Taylor Swift Workouts for Any Fitness Fan Revamp your exercise routine with a few Taylor Swift workouts that are perfect for your home or the gym. You can tailor them to any endurance level too. There won’t be any more excuses to skip your workouts — ain’t that the worst thing you ever heard? Not when you can follow along with these videos. https://www.youtube.com/watch?v=qUPavhTUV3A&list=PLUm-e--dJn58wm-m1exI3RP5d6DuHF8Dq “The Tortured Poets Department” Cardio Workout If you can’t stop singing “Florida!!!” at the top of your lungs, a “Tortured Poets Department” workout is the best place to start the next chapter of your fitness journey. It includes a warm-up and cool-down around a no-repeat cardio routine. Enjoy foot tap jumps, cross ab movements and standing bicycles without ever doing the same move twice. Total Time: 28 Minutes and 49 Seconds https://www.youtube.com/watch?v=2I1D1NJqQxQ “Folklore” Dance Exercise Routine “Folklore” was the indie acoustic album that carried swifties through the pandemic. It could also be the perfect playlist for your gym routine. Merge this quick workout into your other favorite dance exercises to burn calories while dancing to songs like “August” and “Cardigan.” This apartment-friendly Taylor Swift workout routine is great for busy days when you want to have some fun. Total Time: 16 Minutes and Eight Seconds https://www.youtube.com/watch?v=XU62qlV9EgU&list=PLP_-OPIDFvsESY7njlPC6CzFnlfc1EW1u “Speak Now (Taylor’s Version)” HIIT Workout Whether you danced to “Enchanted” at your middle school winter ball or just discovered it when “Speak Now (Taylor’s Version)” dropped in July of 2023, you’ll love this HIIT workout. It’s full of movements drawn from choreographed dance moves and ways you’d jam out at a concert. You’ll have so much fun that you’ll forget it’s a high-intensity interval workout. Total Time: 21 Minutes and 25 Seconds https://www.youtube.com/watch?v=ZWHz91l5bos “Midnights” Full Body Exercise Routine No weights? No problem. This “Midnights” routine will work out every muscle in your body without any equipment. Groove to “Lavender Haze,” “Anti-Hero” and “Karma” with big arm movements and low bends. Wear your sparkliest outfit or your most comfy workout clothes. You can do this quick exercise routine anywhere that’s big enough to spread your arms out wide. Total Time: 10 Minutes and 18 Seconds https://www.youtube.com/watch?v=rOxH-O_fvvI “1989 (Taylor’s Version)” and “Lover” Barre Workout A Taylor Swift workout routine couldn’t be complete without a few big hits from “1989 (Taylor’s Version)” and “Lover.” Follow this beginner routine to target your abs, glutes and biceps. All you need is a workout mat and a pair of light dumbbells. You’ll get to live your best swiftie life every moment of the day while decreasing your stress and gaining strength. Total Time: 40 Minutes and 55 Seconds https://www.youtube.com/watch?v=J4jDItocKjw&list=PLfoN97JLV3zswCm2tWBHzpb4jrysFVF36&index=29 Look What You Made Me Do Cardio Dance “Reputation” stans, it’s your time to shine. It could also be time to work out, no matter how busy you are. This workout only spans a single song. Get your heart rate up with front-toe taps and squats in less than four minutes. If you find that you love it, you could restart the video or even add these workout moves to any dance to another upbeat Taylor song. You won’t even have to change your routine when “reputation (Taylor’s Version)” finally debuts (whenever that might be). Total Time: Three Minutes and 21 Seconds Other Ways to Create a Swiftie Gym Routine You can always follow a video when you want to exercise, but you can also add some swiftie magic to any workout. Just get creative with the things you love most about Taylor Swift’s music, like: Get workout equipment in the colors of your favorite album (hello, lavender haze dumbbells). Wear something Taylor Swift would approve of, like workout pants with a star print resembling the Bejeweled music video rhinestones. Listen to your favorite songs with noise-canceling headphones while listening to Apple Music’s partnered Taylor Swift playlists. Change into a cat-themed tank top before hitting the gym. Sip from a kaleidoscope-inspired water bottle between rounds of your workout (if you know, you know). Think about what you love about Taylor Swift’s career or the swiftie fandom in general. Pick the tiniest details and make them the biggest parts of your exercise routine. They’ll motivate you to get back in the gym when you’re struggling to stay on track with your fitness goals. Your Swiftie Exercise Routine Has Been a Long Time Coming — Get Started Today You don’t need to run on a treadmill for three hours to enjoy a Taylor Swift workout. Follow any of the cleverly crafted exercise routines on YouTube or personalize what you typically like to do while you get your heart rate up. It’s easy to make exercising more fun if you lean into what you love, like singing to Taylor Swift songs while everyone waits for TS12.

Tiktok’s fitness scene has made walking pads a popular trend. Many claim that this at-home workout tool — best known for its convenience and versatility — can help you stay fit at home, especially while working at your desk. Is it worth the hype? Is a walking pad worth it? See if a walking pad is right for your lifestyle. What Is a Walking Pad? A walking pad is a walking machine that functions like a traditional treadmill but is smaller. It’s a simplified version of a treadmill you see at commercial gyms that can be downsized into a 30-to-50-pound exercise tool that you can move and carry around wherever you wish. It’s commonly used by people who work from home, pairing it with a standing desk to squeeze in cardiovascular exercise while working. It also allows you to do sedentary activities like watching a TV show while working on achieving your 10,000-step per day goal. Walking Pad vs. Treadmill: What Are the Differences? While walking pads and treadmills allow some form of cardio at home, there are some notable differences. Size Treadmills are often immobile, heavy equipment that can take up a lot of space at home. On the other hand, walking pads are foldable, relatively lightweight devices you can transport and use anywhere around the house. The portability of a walking pad is the main selling point, making it appealing to people living in smaller spaces. After usage, you can simply fold and put it against the wall or under your bed. Speed If you value running and walking experiences, a treadmill is ideal. With this device, you can adjust your running pace and even track your calories burned. Meanwhile, a walking pad is like its name suggests — it’s only designed for walking. Some models can only accommodate around 3.1 miles per hour — a pretty average walking speed — but some can go up to 7 miles per hour.  Price There’s a huge disparity in the price range of both equipment. Based on the seven best treadmills listed by Runner’s World, a quality treadmill costs around $949 to $1,999, depending on performance, comfort, durability, and features. On the same list, a walking pad — regarded as the “best overall under-desk treadmill” — costs $289 on Amazon. Here’s the good news — it’s not the cheapest in the market. Amazon is filled with affordable walking pad options below $200. Noise Since treadmills are bigger, they generate a higher noise than walking pads. A walking pad's quieter nature is preferred for office or home use. You can use it while working and accomplish tasks without getting distracted. Are Walking Pads Safe? Walking pads are generally safe. Walking on it feels like traversing a normal surface. However, this can cause issues if you have balance issues, as most models don’t have handrails. It’s also important to use proper footwear. Wear your exercise shoes to feel comfortable, especially when using the walking pad while working. Slippers or going barefoot isn’t also advisable. Is a Walking Pad Worth It? A walking pad is worth it depending on your goal. Many people agree that it’s useful for people who work desk jobs. However, you should commit to using it regularly to ensure your purchase is worth it. A walking pad is a worthwhile investment given its health benefits and portability. It’s mostly beneficial for the following people: Beginning exercisers: A walking pad is worth it if you’ve been living a sedentary lifestyle. If you are already getting a lot of exercise, this device might not add too much to the equation.  Work-from-home employees: Working from home has many benefits and a handful of unspoken disadvantages. First, you may not get as much exercise as before. Still, this is not the general truth about people who work remotely. If you want to move while working, then a walking pad is a worthwhile investment. People with standing desks: If you’re using a walking pad during work, you’ll need a standing desk to make it work. It’s an additional cost, but if you’re willing to invest in a new setup, getting a walking pad might be worth it. Worth It or Waste of Money? Here’s What the Internet Says The Body+Mind team scoured online forums to find out what people think about walking pads. In a subreddit r/WFH, user hotandinsecure asked people if this device is a worthy investment.  According to user rararachello, using the walking pad while working boosts their productivity. The author also noted it’s a perfect alternative to sitting all day. “I’ve found that I’m more productive during the day now that I have one. Using the walking pad is best for doing tasks where you don’t need to switch tabs, such as writing emails or during calls.” For user eviltester67, using the walking pad while working decreased their productivity. However, the author also acknowledged that it might work for some. “They didn’t work for me, as I could not focus on my tasks. I decided to get a traditional treadmill and carve out 30 minutes daily. I’ve lost weight so something is working. Try it yourself first, it might work out.” How to Maximize Your Walking Pad Regular use can make your experience worthwhile. You can use it in your exercise routine, especially when you can’t get out. Mix it into your work routine for an energy boost before a presentation or meeting. While doing so, you’re also shedding off a few pounds. Around 45 to 60 minutes of walking daily can help reduce weight, which leads to greater confidence and a more positive disposition. Establish achievable goals daily to stay motivated. Track your number of steps using a fitness tracker. Start small, and then slowly increase your goal. If walking on the pad while working feels uncomfortable, remember to start slow and slowly increase your pace Purchase a Walking Pad Today So, is a walking pad worth it? Yes, given that its features align with your fitness goals. If you’re doing it for trends, it might be best to reassess your goals. It’s relatively affordable and portable — plus, many people swear by its benefits — so purchase one today if you believe this device will help you get more active.

Training for your first race might seem daunting, but it’s one of the most rewarding goals you can set for yourself. Whether you’re looking to get in shape, challenge yourself or experience the joy of crossing a finish line, preparing for a 5k is a journey anyone can take. You don’t have to be an experienced runner to succeed — all it takes is a solid plan and a commitment to show up. Here's how to train for a 5k. Set Your Goal and Commit Setting a clear goal is the first step toward turning your 5k dream into reality. Whether you aim to simply cross the finish line, beat your personal best or just get into a regular fitness routine, having a specific target makes your journey much more exciting.  When you define what success looks like for you, every training session becomes a purposeful step toward that goal. This approach keeps you motivated on tough days and gives you something tangible to work toward, which is key to sticking to the plan. Committing to the process is just as important as setting the goal itself. It’s easy to get excited at the start, but the real test comes when motivation dips or life gets in the way. The trick is to treat your 5k training like an appointment with yourself — nonnegotiable and necessary for your physical and mental wellness.  By setting a realistic schedule and promising to show up, you’ll turn your goal from a distant idea to a guaranteed achievement. Plus, the sense of accomplishment you’ll feel after sticking with your commitment will make crossing that finish line even sweeter. Choose the Right Gear Choosing the right gear can make or break your 5k training experience. While you don’t need ten pairs of the best running shoes out there, one good pair can really benefit your training. Your feet are doing all the hard work, so they deserve some TLC in the form of well-cushioned, supportive shoes that fit your running style.  Investing in a pair from a specialty running store can prevent long-term injuries, blisters and aches. Plus, when you’re comfortable, you’re more likely to stick with your routine, making each run something to look forward to rather than dread. However, shoes aren’t the only part of the equation. Wearing the right clothes — lightweight, moisture-wicking fabrics — can keep you cool, dry and focused during your workouts. Don’t forget about accessories like a good running watch or a fitness app to track your progress, and a water bottle for hydration. Having the right gear makes your runs more enjoyable and helps you take your training seriously. But remember, you don’t need the most expensive smartwatch or the best running shoes, especially if you’re just starting out. How to Train for a 5k Training for a 5k doesn’t have to be complicated — it’s all about building a consistent routine and gradually increasing your stamina. Here’s how to train for a 5k while enjoying the process from day one: Start Slow and Steady When building a training plan for your 5k, it’s essential to start at a pace that feels manageable. Rushing into long-distance runs too soon can lead to burnout or injury, so the key is to ease into it. Begin with a combination of walking and jogging, allowing your body to adjust to the new activity. For example, in the first two weeks, alternate between walking for two minutes and jogging for one minute. This approach builds your stamina while giving your muscles time to strengthen gradually.  Gradually Increase Your Running Time As your endurance improves, it’s time to extend your jogging intervals and reduce your walking breaks. Around week three or four, aim to jog for two to three minutes with only one minute of walking in between. It’s important to listen to your body during this phase — if you’re feeling good, push yourself a bit more, but don’t be afraid to stick with your current routine if you need extra time. Building a consistent habit is more important than speed at this stage.  Focus on Continuous Runs By weeks five and six, you’ll be ready to tackle longer continuous runs. Now, your goal should be to jog for 10 to 15 minutes at a time with short walking breaks in between. At this point, your body will be more accustomed to the workout, meaning you can increase your distance. Aim to run for a total of two to three miles per session, getting closer to that 5k goal with each run. Add Some Speed Work Once you’ve built a solid running base, adding some speed work can improve your overall pace and endurance. Start with interval training, where you alternate between running at a faster pace for 30 seconds to one minute and then walking for one to two minutes to recover. Incorporating these short bursts of speed once or twice a week makes your regular runs feel easier and boosts your stamina, helping you finish your 5k stronger and faster. The Final Push In the final two weeks leading up to your 5k, you should aim to run continuously for at least three miles during your sessions. If possible, find routes that mimic race day conditions, such as running on hills or trails, to better prepare your body. This is the time to fine-tune your pace, settle into a comfortable rhythm and mentally prepare for the big day. Sticking to this progressive plan will make you feel confident and race-ready when the gun goes off. Fuel Your Body for Success Proper nutrition is essential for getting the most out of your training. The right foods will fuel your body, boost energy levels and aid recovery, allowing you to train consistently and feel your best. Here are a few key tips to keep in mind: Focus on carbs: Carbs are your body’s primary energy source during runs. Incorporate whole grains, fruits and vegetables into your diet to provide long-lasting energy without sugar crashes. Stay hydrated: Dehydration can quickly sap your energy and affect performance. Aim to drink plenty of water throughout the day, and consider a sports drink with electrolytes after intense training sessions. Add some lean protein: Protein helps repair your muscles after a workout. Include lean meats, beans, protein shakes and nuts to boost recovery and keep your muscles strong.  Don’t skip pre-run snacks: Eating a small snack 30 to 60 minutes before running — like a banana with peanut butter or a granola bar — gives you a quick energy boost without feeling too full. Refuel after your run: Eat a snack or meal that combines protein and carbs within an hour of finishing your workout to replenish your energy and repair muscles.  Celebrate Your 5k Success Crossing the finish line of your first 5k is more than just an achievement — it’s proof of your dedication, hard work and growth. No matter how fast or slow you go, completing this journey is something to be proud of. Along the way, you’ll build new habits, gain confidence and push your limits.

Balancing fitness goals with a good night's sleep can feel like a challenge sometimes. You want to stay in shape, but working out too late may leave you wired when you should be winding down. The good news? You don't have to sacrifice one for the other. Doing the right exercise before bed can improve your fitness and set yourself up for a restful night's sleep. Benefits of Exercising Before Bed Exercising before bed might seem counterintuitive, but — when done right — it has surprising advantages. Here’s how working out before bed benefits the body and mind: Improves Your Quality of Sleep Low- to moderate-intensity exercise before bed triggers relaxation responses in the body, reducing the time it takes to fall asleep. By increasing the time spent in slow-wave sleep, your body can repair itself more effectively. You enjoy more restorative sleep and wake up refreshed. Alleviates Stress Physical activity is a natural stress reliever. It lowers levels of cortisol, the body's stress hormone, and stimulates the release of endorphins — chemicals in the brain that promote a sense of well-being. Working out before bedtime can help lower stress levels, making it easier to condition your mind and body for a peaceful night’s sleep. Mood Booster Ever heard of Runners High? It's a state brought about by a sudden flush of endorphins during physical activity. Although this euphoric rush is usually achieved from high-intensity activity, working out before bed for 20 minutes straight can still boost your mood. This endorphin rush can leave you feeling more positive and mentally ready for a good night’s sleep. Muscle Relaxation Gentle exercises help ease tension in areas like the neck, back, and shoulders. This relaxation can relieve muscle tightness, promote blood flow and soothe the body. You minimize the discomfort that might otherwise interfere with sleep, allowing you to settle into a more comfortable and restful state. Regulates Body Temperature Physical exertion naturally elevates your core temperature. As you cool down afterward, it signals your brain that it’s time to sleep. This cooling process mimics the natural dip in body temperature that occurs before sleep, making it easier to drift off. Best Types of Exercises to Do Before Bed Low-impact exercises that promote relaxation are the best for a healthy bedtime routine. Gentle Stretches Stretching helps release muscle tension, improve circulation and signal to your body that it’s time to nod off. Some of the most effective stretches you can incorporate into your stretches into your bedtime routine include: Forward bends: This stretch relaxes the lower back and hamstrings. To execute it, stand with your feet hip-width apart. Slowly bend forward at the hips and let your arms hang toward the floor. Child's pose: First, kneel on the floor, then lean back on your heels. Stretch your arms toward the floor while lowering your chest toward your knees to release tension in the back and shoulders. Low-Impact Yoga Up to 55% of people who practice yoga say they sleep better. This is because this mind-body exercise is excellent for calming the mind and stretching the body and can be quite beneficial when practiced before bedtime. The following poses are particularly effective for winding down: Cat-cow pose: Start on all fours, then slowly arch your back to the ceiling — this is the cat pose. Holding the position, dip your back toward the floor, known as the cow pose. These postures loosen the spine and help release tension. Legs-up-the-wall: Lie on your back and place your legs against a wall. This position helps reduce swelling in the legs and promotes relaxation. Savasana: Commonly known as the corpse pose, you lie face up with your arms at your sides, palms up. Listen to your breathing and let your body relax completely. This is the ultimate relaxation pose to end your yoga session. Breathing Exercises Beyond yoga, deep breathing exercises help calm your nervous system, lower your heart rate and set the stage for a restful night. A study on submarine soldiers revealed that those who practiced belly breathing exercises four weeks in a row reported better sleep. The 4-7-8 technique is one of the most popular ones. It involves taking breathes through your nose while counting to four, then holding your breath up to seven. Finally, breathe out through your mouth for a count of eight. Repeat this cycle several times to slow your heart rate and effectively prepare your body for sleep. Progressive Muscle Relaxation Progressive muscle relaxation (PMR) is the practice where you tense and slowly release each muscle group in your body, starting with those on your toes and working up to your head. PMR helps you release physical tension and promotes relaxation, making it easier to drift off. Can I Exercise at Night to Lose Weight? Even though the exercises you engage in are relatively moderate to low-impact, a mild workout before you call it a day can help you drop a few pounds. The key to weight loss is losing more calories than you consume, and the time of day you exercise doesn’t change that as long as you’re consistent and maintain a calorie deficit. Nighttime workouts can be effective if you have a hectic daytime schedule. Exercising at night can also help manage stress and improve sleep quality, important contributors for weight loss. How Late Can You Workout Before Bed? Generally, it's best to avoid intense workouts too close to bedtime, as the endorphine rush can make it difficult to fall asleep. A good rule of thumb is to finish your workout at least an hour or two before going to bed, but the ideal time to exercise before you retire to bed depends on: Your sleep patterns. The intensity of your workout. Ultimately, it’s about finding what works best for your body. If you notice that exercising late energizes you too much, consider shifting your routine to earlier in the evening. Listening to your body’s signals will help you optimize your workout schedule for better sleep and overall wellness. Make Exercise Before Bed a Routine Exercising in the evening can benefit your overall health and well-being. By consistently following the tips in this guide, you can enjoy a relaxing and rejuvenating bedtime workout without compromising your sleep. Remember, the aim is to find activities you enjoy that help you feel relaxed and refreshed.