13 Benefits of Joining a Spin Class

Looking for a workout that energizes your body, clears your mind and even boosts your social life? Spin classes might be exactly what you need. With their high-energy atmosphere, expert instructors and vibey playlists, spin classes have become a favorite for fitness enthusiasts. Whether you’re there to get a sweat on, find community or simply have fun, there are plenty of spin class benefits that’ll keep you coming back for more. 13 Must-Know Spin Class Benefits Whether you’re looking to boost your fitness, improve your mental health or add a dose of fun to your social life, spin classes have something for everyone. Here are some of the top spin class benefits that make it a must-try workout. 1. It Relieves Stress Spin classes are a fantastic stress-buster. Combining rhythmic pedaling, motivational music and a focused environment clears your mind and melts away anxiety. By the end of the class, you’ll feel refreshed and recharged.  2. It Builds Mental Toughness Pushing through those uphill climbs and intense sprints isn’t just about physical strength and fitness — it’s about grit. Spin classes challenge your limits, helping you develop resilience and mental focus that carry over into your everyday life.  3. It Boosts Your Mood A mood boost is one of the best spin class benefits. Ever heard of a “runner's high?” You can get the same endorphin boost from a spin class. These feel-good chemicals lift your spirits and leave you with a post-class glow that’s hard to beat. 4. It Promotes Cardiovascular Health Spin classes are a heart-healthy workout that improves your endurance and lowers your risk of heart attacks and heart disease. The combination of sprints, steady pedaling and resistance training strengthens your heart and enhances your body’s overall efficiency. 5. It’s Inclusive One of the best things about spin classes is their inclusivity. No matter your fitness level or experience, you can tailor the workout to suit your needs. Most spin bikes allow you to adjust the resistance and intensity, so you’re always in control. Whether you’re a beginner easing into the exercise or an experienced cyclist looking for a challenge, the flexibility ensures you get a good workout that matches your goals. Plus, instructors often provide modifications and encouragement to make sure everyone feels welcome and supported.  6. It Can Save You Time If you have a packed calendar, spin classes are a game-changer. Unlike outdoor cycling, which often requires planning a route, accounting for weather, dealing with traffic and considering safety, spin classes provide an efficient all-weather workout in a controlled environment.  In just 30-60 minutes, you can get an intense workout that replicates the challenges of road cycling — like hills and sprints — without the extra time spent on setup and logistics. It’s a quick, hassle-free way to fit fitness into your day.  7. It Burns Serious Calories If weight loss or calorie burning is your goal, spin is one of the most effective workouts. Depending on your effort, you can torch around 400-600 calories in just one session, making it perfect if you have a busy schedule. 8. It Strengthens Your Lower Body Spinning targets your quads, hamstrings, calves and glutes, helping you build muscle and increase definition. Over time, you'll notice stronger, leaner legs and a firmer backside. 9. It Improves Joint Health Unlike high-impact exercises like running, spin classes are gentle on your joints while still providing a high-intensity workout. This makes them an excellent option if you have knee or ankle issues or want to avoid injuries. It’s also a fantastic option if you have arthritis or osteoporosis.  10. It Builds a Supportive Community Spin classes aren’t just about solo fitness. The shared energy in the room creates a sense of connection with others, whether it’s through friendly competition or celebrating small wins together. Over time, these shared experiences can turn strangers into workout buddies. 11. It Motivates You to Stay Consistent Working out with others can hold you accountable and keep you disciplined. Knowing that your classmates and instructor expect to see you in class adds an extra layer of motivation. Plus, encouragement from your peers can push you to pedal harder and show up more often. 12. It Creates Opportunities for New Friendships Spin classes are a great way to meet like-minded people who share similar fitness goals. Whether you bond over post-class stretches or end up grabbing a smoothie together afterward, it’s an easy environment for building connections. 13. It Gives You a Positive Social Outlet If you’re looking for a fun way to socialize while staying active, spin classes are the perfect balance. The upbeat atmosphere and group dynamics make them a great alternative to more passive social activities like grabbing a coffee or dinner. Smash Your First Spin Class With These Tips Starting your first spin class might feel a bit intimidating, but with the right preparation, you’ll feel confident and ready to crush it. Here are some tips to help you make the most of your first ride. Dress for Comfort Wear moisture-wicking workout gear and consider padded cycling shorts to stay comfortable during the ride. Proper shoes are key too — regular trainers will work, but cycling shoes that clip into the pedals offer better stability. Fortunately, most workout studios will have shoes available for you.  Arrive Early Get to the class about 10 minutes before so you can introduce yourself to the instructor and ask any questions you might have. They can help you adjust the bike’s seat height and pedal settings to fit your body properly.  Bring the Essentials Pack a water bottle to stay hydrated and a small towel to wipe off sweat — spin classes can get intense!  Pace Yourself It’s tempting to go all out, but listen to your body. Take breaks if needed and don’t feel pressured to match the pace of experienced riders. Focus on finding a rhythm that feels good for you.  Follow the Instructor’s Lead Your instructor will guide you through the class, offering cues for resistance, speed and position changes. Don’t worry if you can’t keep up perfectly — just keep moving and have fun. Remember to Stretch After class, take a few minutes to stretch your legs, back, arms and hips. This prevents stiffness and keeps your muscles flexible for your next workout.  Ready to Spin? From physical gains like stronger muscles and improved heart health to the mental clarity and connections they bring, spin classes are perfect for anyone on their fitness journey. Whether you’re chasing fitness goals or want to try something outside of your comfort zone, there’s no better time to hop on the bike.

You may have lymphatic drainage issues if your lower legs feel heavy and puffy, like they gained a few inches overnight and appear more dimpled than usual. The lymph system — one of the primary circulatory systems in the body — plays a vital role in your immune system as it removes waste and toxins from the body. However, when this fluid doesn’t drain properly due to blockages and swollen nodes, it can seep into tissues, causing swelling and discomfort. While your body naturally circulates the drainage system’s fluid, blockages may lead to buildup, requiring intervention. An immune-boosting massage can help stimulate circulation and reduce swelling.     What Is a Lymphatic Drainage Massage?  A lymphatic drainage massage manually stimulates the lymph pathways to clear blockages and improve fluid circulation. The technique gently massages specific body areas where nodes are concentrated, such as the groin, armpits and behind the knees.    The process involves: Stimulating organs like the tonsils, spleen, thyroid and other parts of the body’s excretion system Activating nodes, which contain lymphocytes or the body’s immunity cells that fight bacteria and pathogens Using light, rhythmic motions to open nodes and encourage lymph fluid circulation When these nodes are blocked, immune cells cannot fight harmful agents, which increases your risk of illness. Blocked pathways also increase the risk of lymphedema, a painful condition where the legs, arms or torso become swollen from a fluid buildup.  While various lotions and oils claim to improve lymphatic excretion, a gentle, hands-on massage or a specialized tool such as a gua sha is often more effective. You can also apply a warm compress to various node clusters to prepare the area for manipulation and boost drainage after the session.    Benefits of Lymphatic Drainage Massage Although research is ongoing, potential benefits of lymphatic drainage massage may include: Improved immune response: The lymphocytes can reach affected areas more effectively to combat infections and support overall immune health. Reduced swelling and fluid retention: Open lymph nodes improve excretion, reducing tissue seepage and the uncomfortable swelling this causes.  Decreased nerve pain: Swelling often presses on the surrounding nerves, causing pain. By limiting fluid buildup, drainage massage helps alleviate this discomfort.  Lower stress levels: Painful, swollen limbs take a mental toll, but reducing physical discomfort helps you feel more relaxed and at ease.  Faster recovery: Cancer treatments and surgeries like liposuction often damage the immune system’s nodes. Physiological manipulation may restore circulation as it flushes toxins, promoting healing. Enhanced chronic condition management: Conditions like fibromyalgia and rheumatoid arthritis benefit from the decreased inflammation and more effective toxin removal.  Better blood circulation: Stimulating the immune system’s flow with rhythmic strokes helps reduce tissue swelling, allowing arteries and veins to function without added pressure. This promotes healthier blood circulation throughout the body.  Improved weight loss: Swelling and discomfort often limit movement, and by reducing edema, the massage enables more regular movement, making it easier to stay active and manage weight.  Why Consider Home Lymphatic Drainage Massage  When you have a lymph blockage, it affects delicate tissues and systems, making surgery challenging and a last resort. Regularly massaging your limbs and the various node clusters is effective in helping move blockages along and support immune health. You can also improve circulation and overall health with gentle walking or other exercises such as yoga.  Home lymphatic manipulation or massage is a skill anyone can learn with patience. Tools like a gua sha and dry brushes can enhance the process, especially for hard-to-reach areas such as ankles and behind the knees.  Key tips for a home immune-boosting massage: Use minimal or light pressure to stimulate the lymph nodes, which are close to the skin surface and don’t require force. Gently stretch the skin, imagining you are pulling it along with your touch, and use rhythmic motions.  Avoid any force that bruises or causes redness. Stop if you feel pain or discomfort.  Five Best Lymphatic Manipulation Tools While many specialists prefer using their hands, these tools can make your task easier, especially if you struggle to reach an area, experience weakness in your hands or quickly tire.   1. DS Savoring Lymphatic Drainage Massager This electric massager is ideal for targeting hard-to-reach places during a session. Start on the lowest setting and slide it along your skin without applying downward pressure. Its ergonomic design makes it easy to use as an extension of your hand, so you can easily massage multiple body parts.   Get it on Amazon 2. Bruizex Fibro Roller The gentle action of the Bruizex Fibro Roller enhances manual lymph node stimulation and encourages better circulation. Apply light pressure and a smooth rolling motion to activate the superficial fascia and ducts below the skin. Use only a tiny amount of the included cream and check for any signs of sensitivity.  The roller’s compact size makes it convenient for travel and home use.  Get it on Amazon 3. Neos Lab Body Sculptor Wood Gua Sha This Neos Lab beach wood gua sha offers a traditional approach to refining your manipulation technique — applying specific pressure as you slide it across your skin. Take care to avoid working too firmly into the tissues, especially in joints like your elbow, back of the knee, and neck.  The tool is durable and easy to clean after each use.  Get it on Amazon 4. Komogir Wood Gua Sha Tool The six-inch wood gua sha tool is perfect for applying even pressure to larger areas like your arms and legs. The handle gives you a little extra reach, which helps you maintain a light and steady pressure along the length of your extremities. Plus, its lightweight design ensures frequent massage sessions without any fatigue.  Get it on Amazon 5. Bare Botanics Dry Brush Dry brushing is a gentle and effective method for stimulating circulation and boosting the immune system. It’s as simple as brushing your body with gentle strokes. The stiff bristles gently activate nerves and ducts beneath the skin, which helps improve fluid excretion and increases flow. For best results, brush in long strokes toward your heart and rinse the brush regularly to keep it clean. As a bonus, the natural bristles exfoliate so you can enjoy glowing skin. Get it on Amazon Lymphedema and When to Call a Doctor A blocked immune system can lead to lymphedema, a painful condition where restricted circulation causes swelling and tissue damage.  Seek medical attention if you experience: Sudden swelling in your hands, feet or legs Stiffness, sensitivity to pressure and pitting of the swollen tissue when pressing on it Fatigue and heaviness in your limbs  Secondary lymphedema affects approximately one in 1,000 Americans and is often mistaken for weight gain. To ensure an accurate diagnosis, monitor for persistent swelling that doesn’t improve with diet or exercise changes. Then, consult a health care professional for a thorough evaluation. Early intervention is critical to prevent complications, and even basic actions like a daily massage can help you manage drainage challenges to prevent fluid buildup.  Caring for Your Lymph Health Maintaining lymphatic health helps reduce swelling and stops harmful fluid buildup and the deposit of pathogens and bacteria in the surrounding tissues. Consult your doctor for medical advice if you suspect you have a compromised lymph system, but you can start improving your drainage health today with a gentle daily massage that takes only a few minutes. Your health and comfort will thank you. 

Everyone uses different strategies to reach their personalized wellness goals. If you’re trying to feel better in your body or lose weight, you might have heard someone recommend a seven-day carb cycling plan. Learn more about what that plan looks like to understand how it could fit into your lifestyle. If you know what to expect, you’ll feel more confident that it’s the right diet to achieve your health-related intentions. What Is a Carb Cycling Plan? A carb cycling plan is a diet that incorporates low and high carbohydrate intake days throughout the week. Other popular diets, like the keto diet, limit or advise against eating carbs to lose weight. Cycling your carbohydrates can trigger weight loss without ruling out entire food groups.  People might be more inclined to try it if low-carb diets haven’t worked for them in the past. They may also try it if they enjoy working out. Exercising is a key part of any carb-cycling diet because it determines which days you’ll enjoy more carbohydrates than others. On the days you exercise, you need to get around 50% of your calories from carbs. Days without workouts should get 15%-45% of your caloric intake from carbohydrates. Never drop below 10% to avoid accidentally starting a low-carb diet. A 7-Day Carb Cycling Plan for Beginners Browse this seven-day carb cycling plan to see if it’s something you’d like to try. The 2,000-calorie-a-day plan could be a great fit for your lifestyle and health goals, depending on what you want for your future. Day One: High Carb Breakfast Make a veggie omelet with ½ cup of egg whites, one ounce of cheese, spinach, broccoli and tomatoes. Serve next to or between two slices of sprouted whole-grain toast. Calories: 397 Carbohydrates: 39 grams Snack Create a Greek yogurt parfait by combining ½ cup of a mixed berry frozen fruit blend, one tablespoon of chia seeds and a 100-calorie container of non-fat Greek yogurt. Combine to nurture your natural microbiome, improve digestion and feel full through lunch. Calories: 203 Carbohydrates: 23 grams Lunch Treat yourself to tuna crackers for lunch. Drain three ounces of tuna and combine it with one diced celery stalk, one diced medium apple and one tablespoon of mayonnaise. Serve on 10 whole-grain crackers. Calories: 500 Carbohydrates: 59 grams Workout Idea: A Full-Body Pilates Video https://www.youtube.com/watch?v=C2HX2pNbUCM Snack Transport yourself to the movies by snacking on air-popped popcorn, one ounce of chocolate chips and a small box of seedless raisins in the middle of the day. Calories: 326 Carbohydrates: 65 grams Dinner Dine on Italian-inspired cuisine by browning a pound of lean ground turkey and combining it with whole wheat spaghetti, broccoli florets, Italian seasoning, mozzarella cheese and sugar-free marinara sauce. Bake for 20-30 minutes for a casserole that will have everyone licking their lips. Calories: 373 Carbohydrates: 52 grams Day Two: High Carb Breakfast Grab your blender and make a green smoothie for breakfast. You only need vanilla protein powder, spinach, cucumber, coconut water, almond milk, avocado and flax seed to make a filling breakfast. Calories: 312 Carbohydrates: 19 grams Snack Mix fresh berries, cottage cheese and a sliced medium apple for an easy snack that’s delicious year-round. Calories: 295 Carbohydrates: 40 grams Lunch Give your taste buds a kick by eating spicy shrimp for lunch. Season the shrimp with chili powder and cayenne pepper before searing on the stove. Serve over one cup of brown rice. Calories: 500 Carbohydrates: 47 grams Workout Idea: 25-Minute HIIT Routine https://www.youtube.com/watch?v=cbKkB3POqaY Snack Drizzle sugar-free chocolate sauce over two peeled bananas to combine fiber and fun in one snack serving. Calories: 230 Carbohydrates: 60 grams Dinner Cook diced chicken cubes until they’re ready to eat and combine them with broccoli and barbecue sauce for a savory meal. Calories: 329 Carbohydrates: 31 grams Day Three: Low Carb Breakfast Whip up a breakfast frittata by cooking zucchini, tomatoes and bacon with spinach and eggs. Calories: 318 Carbohydrates: 26 grams Snack Enjoy three cheese sticks wrapped in two salami slices each for an easy, high-protein snack. Calories: 363 Carbohydrates: 2 grams Lunch Throw strips of chicken over a bed of lettuce with snap peas, almonds, carrots and white wine vinegar to make a salad you’ll never forget. Calories: 384 Carbohydrates: 17 grams Snack Slice one hard-boiled egg and enjoy alongside two tablespoons of almonds. Calories: 181 Carbohydrates: 4 grams Dinner Sear a beef tenderloin and serve with roasted Brussel sprouts drizzled with balsamic dressing. Calories: 340 Carbohydrates: 12 grams Day Four: High Carb Breakfast Blend pineapple, mangoes, one banana and chia seeds with milk to fortify your immune system and drink breakfast on the go. Calories: 452 Carbohydrates: 99 grams Snack Combine a cup of sliced carrots with two hard-boiled eggs and a cup of mini pretzels for a salty, savory snack. Calories: 359 Carbohydrates: 45 grams Lunch Layer sliced turkey, provolone, romaine lettuce and tomato slices within a whole wheat wrap. Calories: 461 Carbohydrates: 44 grams Workout Idea: A 32-Minute Weight-Lifting Routine https://www.youtube.com/watch?v=iBbBYD7aysg Snack Dip one ounce of pita chips into half a cup of hummus. Pair with a cup of grapes to add a boost of sweetness to your day. Calories: 433 Carbohydrates: 64 grams Dinner Make a personal flatbread pizza with two slices of multigrain flatbreads, mozzarella cheese, turkey pepperoni and sugar-free pizza sauce. Calories: 361 Carbohydrates: 31 grams Day Five: High Carb Breakfast Toast a whole grain English muffin with one egg, ¼ cup of egg whites, a turkey sausage patty and a slice of cheddar cheese for a breakfast sandwich that’s also easy to freeze. Calories: 481 Carbohydrates: 29 grams Snack Mix raspberries with your preferred flavored Greek yogurt to boost your carbohydrate intake. Calories: 162 Carbohydrates: 12 grams Lunch Warm a can of lentil soup and top with four tablespoons of sunflower seeds. Calories: 452 Carbohydrates: 45 grams Workout Idea: 30-Minute Cardio Workout https://www.youtube.com/watch?v=Urx4gMA2-Kw Snack Top two rice cakes with garlic hummus and enjoy sliced cucumbers on the side. Calories: 200 Carbohydrates: 32 grams Dinner Top grilled chicken with whole wheat pasta mixed with alfredo sauce, paired with a side of broccoli florets. Calories: 580 Carbohydrates: 57 grams Day Six: Low Carb Breakfast Bake eggs mixed with diced onions, peppers and salt in a muffin pan for multiple days worth of egg bites. Calories: 323 Carbohydrates: 14 grams Snack Combine peanut butter, one egg baking soda and vanilla extract and bake until you have a snack’s worth of cookies. Calories: 125 Carbohydrates: 4 Lunch Mix diced chicken with hot wings sauce, celery and blue cheese before topping it with ranch yogurt dressing and wrapping in large lettuce leaves. Calories: 277 Carbohydrates: 10 grams Snack Stir peach slices into Greek yogurt with a few tablespoons of coconut milk to feel like you’re relaxing on a beach. Calories: 303 Carbohydrates: 26 grams Dinner Bake a cod fillet and serve over roasted cauliflower florets with your choice of dressing. Calories: 369 Carbohydrates: 16 grams Day Seven: Low Carb Breakfast Treat yourself to a coffee protein smoothie by blending health-boosting collagen powder, peanut butter and natural sweetener into a blender with ⅔ cup of your preferred black coffee. Calories: 350 Carbohydrates: 7 grams Snack Wash a cup of raspberries and pair them with a cheddar cheese stick. Calories: 174 Carbohydrates: 15 grams Lunch Microwave a bag of frozen spaghetti squash and top with ground turkey and fresh salsa. Calories: 338 Carbohydrates: 25 grams Snack Enjoy a grass-fed beef jerky stick with one mozzarella cheese stick. Calories: 185 Carbohydrates: 1 gram Dinner Slice cooked shrimp and toss in a frying pan with cauliflower rice, spices, two eggs, bell pepper slices and soy sauce. Calories: 309 Carbohydrates: 10 grams Reach Your Health Goals This Year You can achieve whatever wellness goals you have in mind, especially if you’re ready to try a new diet. See if a seven-day carb cycling plan makes the changes you want in the upcoming weeks. Alongside advice from your doctor, you can make anything happen.

If you’ve been scrolling through wellness blogs or TikTok lately, chances are you’ve seen sea moss popping up everywhere. But what’s all the hype about? This nutrient-packed seaweed is being hailed as a superfood with benefits for nearly every part of your body. Let’s unpack the sea moss benefits and why it’s a must-have addition to your health routine.  What Is Sea Moss and Why Is It So Hyped Up? Sea moss — also known as Irish moss or Chondrus crispus — is a type of red algae. This superfood grows along the Atlantic Ocean coastline and has been used in traditional medicine and as a nutrient-dense food source for centuries, particularly in Caribbean and Irish cultures. People commonly consume sea moss in gel, powder or capsule form and praise it for its incredible nutrient profile.  The hype around sea moss stems from its ability to address various health concerns, from digestive issues to skincare and immunity. Thanks to its rise on social media platforms and endorsements by health enthusiasts, sea moss has become a recent go-to supplement for those after a more natural approach to wellness.  10 Sea Moss Benefits You Should Know Sea moss is earning its place as a superfood staple, and for good reason. Packed with nutrients and versatility, it has something to offer everyone. These 10 sea moss benefits will show you why this gem is worth the hype. It’s Loaded With Essential Nutrients Sea moss contains an impressive 92 of the 102 minerals your body needs to function optimally. These include iodine, magnesium, calcium, potassium and zinc — essential nutrients for energy production, bone health and immune support. This makes sea moss one of the most nutrient-dense natural foods you can consume.  Besides its mineral content, sea moss is also rich in vitamins A, E and K, contributing to eye health, skin repair and blood clotting. Including it in your diet can fill any nutritional gaps, especially if you struggle to get all the necessary nutrients from your meals. It May Support a Healthy Thyroid One of the most vital sea moss benefits is its support for thyroid health. The thyroid relies on iodine to produce hormones that regulate metabolism, energy levels and body temperature. Sea moss is an excellent natural iodine source, keeping your thyroid functioning properly. For those with hypothyroidism or iodine deficiency, sea moss may be a game-changer. It provides a natural and gentle way to balance thyroid hormones without synthetic supplements. However, it’s always best to consult a health care provider before making significant dietary changes, especially if you have a thyroid condition, as results are conflicting.  It Boosts Immunity Sea moss is packed with antioxidants and antiviral compounds, making it a natural immune booster. It contains bioactive compounds like carrageenan, which fights off pathogens and reduces inflammation in the body. This makes it particularly helpful during cold and flu season. In addition to its immune-boosting properties, sea moss supports the body’s ability to detoxify. Its high fiber content helps eliminate toxins, while its antioxidant profile neutralizes harmful free radicals that can weaken your immune system over time.  It Improves Digestive Health The gel-like texture of sea moss comes from its high mucilage content, a type of soluble fiber that soothes the digestive tract. This is especially beneficial for those dealing with conditions like acid reflux, IBS or constipation. The mucilage is a prebiotic, feeding the good bacteria in your gut and promoting a healthier microbiome.  Another digestive-related sea moss benefit is its ability to cleanse the colon. By absorbing toxins and improving waste elimination, sea moss helps reset your digestive system and ensures better nutrient absorption.  It Enhances Skin Health Some people refer to sea moss as “nature’s collagen” because of its ability to hydrate and rejuvenate the skin. It contains sulfur — known for its antibacterial properties — making it an effective natural remedy for acne and other skin irritations. Beyond fighting blemishes, sea moss’s rich vitamin and mineral content promotes elasticity and reduces the appearance of fine lines. You can use it topically as a hydrating face mask or consume it regularly for long-term skin benefits.  It Can Promote Weight Management If you’re looking for a natural way to manage your weight, sea moss may be the answer. Its relatively high fiber content helps you feel full longer, curbing unnecessary snacking and overeating. The fiber also helps regulate blood sugar levels, preventing energy crashes and cravings. Another weight-related sea moss benefit is its role in supporting metabolism. The iodine it provides keeps your thyroid functioning optimally, essential for maintaining a healthy metabolic rate and burning calories efficiently.  It Strengthens Joints and Bones Sea moss is an excellent source of magnesium, calcium and other minerals crucial for strong bones and healthy joints. These minerals work together to improve bone density and reduce the risk of osteoporosis, especially as you age. For those with joint pain or arthritis, sea moss can offer additional relief. By reducing swelling and lubricating joints, it improves mobility and quality of life.  It Promotes Heart Health  The cardiovascular advantages are impressive. Its high potassium content regulates blood pressure, while its ability to reduce inflammation and lower cholesterol can decrease the risk of heart disease.  It Boosts Energy Levels Fatigue and low energy levels are often linked to an iron deficiency, a common issue sea moss may be able to address. It’s rich in plant-based iron, which supports the production of red blood cells and improves oxygen delivery throughout the body.  Unlike synthetic iron supplements, sea moss provides a natural and easily digestible form of iron. Pairing it with vitamin C-rich foods can further enhance its absorption and give you a much-needed energy boost.  It Speeds Up Workout Recovery  Athletes and fitness enthusiasts can benefit from sea moss, especially when it comes to recovery. Its anti-inflammatory properties reduce muscle soreness and joint stiffness after workouts, while its nutrient-dense profile replenishes the body.  Sea moss is also a natural source of amino acids, promoting muscle repair and growth. Adding it to your post-workout smoothies or meals can help you recover faster and perform better during your next session.  How to Add Sea Moss to Your Routine It’s fairly easy to make sea moss a staple part of your routine. The most popular option is sea moss gel, which you can blend into smoothies, teas, soups or even oatmeal. It’s virtually tasteless, so it won’t overpower your favorite recipes. You can also take sea moss in capsule or powder form if you prefer a more convenient option for on-the-go use.  While sea moss offers plenty of benefits, it’s always important to consult a health care professional before adding it to your routine, especially if you have any preexisting health conditions. A doctor or dietician can help you determine the right serving size for your unique needs, ensuring you enjoy its benefits safely and effectively.  Final Thoughts Whether you want better skin, more energy, a healthier heart or a stronger immune system, the sea moss benefits speak for themselves. Give it a try and see how this viral wonder can transform your health and wellness journey.

There's something about the cozy fall vibes that just make you want to bake. Between the crisp air, the changing leaves and all those pumpkin spice cravings, the season practically begs for sweet treats. But if you’re looking for sweet recipes that won’t derail your health goals, don’t worry — you don’t have to miss out on the fun. These healthy fall desserts are the perfect balance of indulgent and nourishing. Why Choose Healthy Fall Desserts? Fall is the perfect time to indulge in seasonal treats, but traditional desserts can often come loaded with refined sugars, unhealthy fats and empty calories. While there’s always space in a balanced diet for indulgence, making healthier fall recipes can satisfy your sweet tooth and fuel your body with nourishing ingredients that support your health.  Swapping out the processed ingredients for wholesome alternatives allows you to enjoy the cozy autumn flavors without compromising well-being. Plus, these fun fall desserts are often more nutrient-dense, keeping you fuller for longer and providing an energy boost as the days grow shorter. Making a few simple swaps can transform any dessert into a healthier option. Here are some examples: Replace white flour with oat or almond flour to add fiber and reduce refined carbs. Instead of using white sugar, try natural sweeteners like maple syrup, honey, mashed bananas or unsweetened applesauce, which bring natural flavor and nutrients to your desserts. Coconut oil or Greek yogurt can replace butter or vegetable oil, providing healthy fats or extra protein without sacrificing moisture.  Healthy Fall Recipes Fall is the season of comfort food, but that doesn’t mean you have to sacrifice health for flavor. These fun fall desserts bring out the best of autumn's ingredients —  think pumpkin, apples, sweet potatoes and warm spices — into delicious and nourishing sweet treats. Whether you’re looking for a cozy treat or a quick snack, this list of healthy fall desserts has something for everyone to enjoy guilt-free. Pumpkin Greek Yogurt Parfaits Think of this as pumpkin pie’s lighter, protein-packed cousin. Layer spiced pumpkin puree — sweetened with a dash of maple syrup — with vanilla Greek yogurt and a sprinkle of granola. Top it off with a few pecans or a drizzle of almond butter for that extra autumn flair.  Apple Cinnamon Oatmeal Bars Got leftover apples from your orchard trip? Turn them into chewy oatmeal bars. Apples are a fantastic source of fiber, helping to lower blood sugar levels and promoting digestion.  These are made with wholesome ingredients like rolled oats, unsweetened apple sauce, cinnamon and just a little honey for sweetness. They’re perfect for a quick breakfast or as a grab-and-go snack. Spiced Sweet Potato Brownies Sweet potatoes in brownies? Yes, you heard that right. This may sound bizarre, but they’re the ideal ingredient to achieve that ooey-gooey texture. They add a natural sweetness, a fiber boost and an irresistibly fudgy center. Mix mashed sweet potato with cacao powder, almond flour, a bit of maple syrup and dark chocolate chips for a guilt-free take on a classic treat. Pecan Pie Energy Bites Skip the pie and try these no-bake bites instead! Combine dates, pecans, almond flour and a pinch of cinnamon in a food processor. Roll the mixture into bite-sized balls and chill. They taste just like pecan pie but are loaded with natural sugars and healthy fats to keep you energized. Pumpkin Spice Muffins Whip up these muffins with oat flour, pumpkin puree and a mix of warming spices like cinnamon, nutmeg and cloves. Sweetened with just a bit of honey or maple syrup, they’re perfect for enjoying with your morning coffee or as an afternoon pick-me-up. Carrot Cake Smoothie If you're craving a carrot cake but don't want the hassle of baking, this smoothie is the answer. Blend carrots, a frozen banana, almond milk, cinnamon, nutmeg and a handful of oats. Top with shredded coconut or crushed walnuts for a dessert-worthy finish. Add a scoop of protein powder to include all the essential macronutrients and keep you satisfied.  Dark Chocolate Pumpkin Bark For a quick, crowd-pleasing treat, melt dark chocolate and swirl in pumpkin puree with a pinch of pumpkin spice. Sprinkle with roasted pumpkin seeds and a little sea salt before letting it set in the fridge. Break it into pieces and try not to eat it all at once. Pear and Ginger Crisp This is your traditional fruit crisp, but elevated. Bake sliced pears with a bit of grated ginger and top with an almond-oat crumble. Use a splash of maple syrup or honey for sweetness, and serve with a dollop of coconut whipped cream or vanilla yogurt for extra decadence.  Pumpkin Protein Balls For a snack that feels like dessert, mix almond butter, pumpkin puree, protein powder — vanilla works best — pumpkin pie spice and a touch of honey. Roll into balls and coat them in shredded coconut or crushed nuts.  Consuming enough protein can reduce your risk of several diseases, including heart disease and certain cancers. These protein balls are perfect for satisfying sweet cravings while keeping you fueled.  Cinnamon-Spiced Baked Apples Core a few apples and stuff them with a mix of oats, cinnamon, walnuts and honey. Bake until tender and you’ve got a warm, nostalgic dessert that tastes like the best parts of fall. Add a dollop of Greek yogurt for extra creaminess.  Healthy Pumpkin Cheesecake Cups Skip the heavy cream and use Greek yogurt and reduced-fat cream cheese for a lighter take on pumpkin cheesecake. Layer the creamy filling into ramekins or mason jars with a crushed graham cracker base, and refrigerate. Top with a sprinkle before serving. Spiced Apple Chips Slice apples thinly, sprinkle with cinnamon and bake them low and slow until crispy. These make a fantastic snack or dessert and they’re naturally sweet without needing any added sugar.  Pumpkin Chocolate Chip Cookies These soft, chewy cookies are packed with autumnal flavors. They use almond or oat flour as the base, pumpkin puree for moisture, and dark chocolate chips for a decadent touch. Sweetened with maple syrup or coconut sugar, they're as healthy as they are tasty. Cranberry Apple Crumble Bars These bars combine tart cranberries and sweet apples with a crumbly oat topping. Use whole-wheat flour in the base and a touch of maple syrup. They’re great as a dessert or even paired with coffee for a morning treat. Chai-Spiced Banana Bread Upgrade your classic banana bread with chai spices like cardamom, ginger and cinnamon. Use whole-wheat flour, Greek yogurt and honey for a healthier loaf perfect for the season. Pumpkin Pie Smoothie Bowl ‘Tis the season for pumpkin, clearly. For a fun twist on your morning smoothie, make a pumpkin pie smoothie bowl. Blend frozen bananas, pumpkin puree, almond milk and pumpkin spice. Add some dates or protein powder for extra sweetness and nutrients. Top with granola, sliced apples, pumpkin seeds and a drizzle of almond butter.  Maple Tahini Cookies These cookies are surprisingly rich and nutty. Mix tahini, maple syrup, oat flour and a bit of vanilla for a unique fall dessert. Sprinkle with flaky sea salt before baking for an addictive sweet-and-salty combo.  Indulge in Healthy Fall Desserts This Season These desserts prove that you can enjoy fall's rich, comforting flavors while still making healthier choices. Get ready to whip up some fun fall desserts without sacrificing your health or fitness goals — you may just find your new seasonal favorite.

Imagine a single ingredient that boosts your health while adding a delicious kick to your meals. Welcome to the world of turmeric, nature's most remarkable healing spice. This member of the ginger family is a staple in innumerable global cuisines and has a history rooted in traditional medicine. Today, modern science backs up the many benefits of turmeric. Here’s why the golden spice is making waves in health and wellness and how to use it to feel your best. 1. Fights Inflammation Like a Pro Chronic inflammation is often called the "silent killer" because it contributes to major diseases like cancer, heart disease and Alzheimer's. Curcumin, the predominant compound in turmeric, is one of nature's most potent natural anti-inflammatory agents. It is comparable to over-the-counter drugs but without the harmful side effects. Inflammation isn’t just about diseases — it is often the culprit behind joint pain, muscle soreness and even skin irritation. Incorporating turmeric into your daily routine can reduce these symptoms and promote overall well-being. Athletes often use turmeric supplements to ease exercise-induced soreness and boost performance. Turmeric can also help with chronic inflammatory conditions affecting the digestive system, such as Crohn's disease and ulcerative colitis — a win for treating gastrointestinal issues naturally. Creative ways to use turmeric: Make a turmeric-infused soup to get more antioxidants into each meal, no matter the season. Add tasty vegetables and season with a pinch of salt and black pepper to enhance the taste. The latter is also known to increase turmeric's absorption by up to 2,000 times. 2. Boosts Your Immune System Your immune system works tirelessly to protect you from pathogens and toxins. However, stress, poor diet, lack of sleep and vitamin D can weaken it. Turmeric offers a natural way to strengthen this vital defense system. Curcumin in turmeric enhances the activity of immune cells, such as T-cells, which are required for fighting infections. It also supports the gut microbiome, which is closely linked to immune health. This golden yellow pantry staple is even being considered for widespread use in combating autoimmune disorders. 3. Supports Brain Health Brain health is vital at every age and turmeric offers benefits that maintain cognitive function well into your later years. Memory issues, focus problems and even diseases like Alzheimer's can be addressed with a turmeric-rich diet. Due to its anti-inflammatory properties, turmeric may also help with migraines and tension headaches. It's even being explored as a potential treatment for traumatic brain injuries. 4. Aids Digestion and Gut Health Your gut is often called your "second brain," and its health influences everything from digestion to mood. Turmeric’s anti-inflammatory and antibacterial properties make it a great ally for your digestive system. Turmeric can reduce symptoms of gastritis and acid reflux, offering a natural alternative to antacids. It's also being studied for its role in managing inflammatory bowel disease (IBD). 5. Supports Heart Health Your heart works hard daily, and turmeric can help keep it in top shape. By reducing inflammation and oxidative stress, turmeric supports overall cardiovascular health. Curcumin helps prevent the buildup of cholesterol, which can lead to heart attacks or strokes. It also helps regulate blood sugar levels, reducing the risk of diabetes-related heart issues. Daily tips for heart health: Combine turmeric with garlic and leafy greens in your cooking for a double dose of heart-friendly benefits. 6. May Help Manage Weight Turmeric can be a valuable addition to your diet if you’re trying to maintain or lose weight. It boosts metabolism and decreases inflammation in fat tissues, making weight management easier. Curcumin-rich turmeric blocks certain inflammatory markers that contribute to obesity. It also helps balance insulin levels, which is essential for weight control. Get creative: Blend turmeric into smoothies with pineapple and ginger for metabolism and digestion-boosting drink. 7. Provides Joint Pain Relief Joint pain can significantly impact your quality of life, especially as you age. Turmeric offers a natural alternative to medications, helping to alleviate inflammation and improve mobility. Turmeric works even better when paired with ingredients like ginger or omega-3 fatty acids, which also support joint health. Additional relief: For the best outcomes, consider combining turmeric use with physical therapy for faster recovery from joint injuries. 8. Improves Skin Health Your skin is your largest organ, and turmeric offers a natural way to care for it from the inside out. Whether you’re dealing with acne, eczema or signs of aging, turmeric has you covered. When consumed, turmeric’s antioxidants fight free radicals that cause skin aging. It can reduce redness and promote healing when applied topically (as a paste or store-bought ointment). Fun fact: Turmeric has been used in traditional Indian weddings for centuries to brighten the skin of brides and grooms. The golden orange hue is also associated with prosperity and good fortune — well wishes for the new couple. How to Use Turmeric for Skin Blend turmeric with sandalwood powder, chickpea flour, whole milk, yogurt and lemon to make a skin-brightening mask. Mix turmeric with an essential oil and use it under your eyes to minimize puffiness. Add a pinch of turmeric to your moisturizer for an instant glow. Consistent use will also reduce blemishes. 9. A Natural Mood Enhancer Mental health is just as important as physical health and turmeric plays a surprising role in supporting both. Stress, anxiety and depression can affect anyone and finding natural ways to manage these conditions is crucial. The Science Behind It Curcumin in turmeric increases the production of serotonin and dopamine, known as "feel-good" hormones. It also relieves inflammation in the brain, a factor linked to depression and anxiety disorders. Combining curcumin with saffron has been shown to amplify its mood-enhancing effects. This combination is being considered as an alternative to traditional antidepressants, particularly in pregnant and breastfeeding women. Pro tip: Combine turmeric intake with mindfulness practices like yoga or meditation for stress relief and an added mental health boost. Will You Try Tumeric For Your Health? Turmeric is a treasure trove of health benefits that can enhance your wellness in countless ways. Start experimenting with turmeric in your meals or supplements today, and let the golden spice transform your health journey. Just remember to consult a health care professional before altering your diet if you have an underlying medical condition.

One of the first sounds you likely heard was your mother humming you to sleep. This soothing sound also created vibrations that you felt from her body. Scientists are beginning to understand that we live in a world of vibrations. What does humming do for your daily health?  Humming produces vibrational frequencies, which may improve your health, calm your nervous system and lift your spirits. The long-winding “om” of Buddhist chants produces vibrations that may stimulate the human body. While humming isn’t a cure-all, it’s potentially the latest biohack to consider.  Are you ready to hum?    What Happens When You Hum? Some people hum naturally when they are happy, which may result from early childhood when you couldn’t yet form words, but you heard music and hummed along with it. You can likely hum the tune of your favorite song, or it happens when an annoying song gets stuck in your head — like Baby Shark.  When you hum, your throat produces sounds, which remain unarticulated because your lips are closed. Air gets forced over the vocal folds — previously called vocal cords — to produce different frequencies or vibrations. Place your hands on your throat while you hum and you will feel these vibrations in action.  These sound waves pass through different parts of the body, resonating, evolving and changing as they go. Usually, people hum when they feel happy and content. It’s rare — or unheard of — to hum when you feel angry.  Humming and the World of Vibrations All things on earth vibrate at a unique frequency. Vibrations are measured with different equipment, depending on what aspect of the frequency is being tested. The theory of vibrations and how various body parts vibrate at unique wavelengths is not new, and Dr. Albert Abrams theorized vibrational treatment of medical conditions in the early 1920s.  The ever-popular Rife machine originated shortly after scientist Raymond Rife designed a device that sends low-energy electromagnetic waves into the body via a pair of hand-held bars. Further experimentation and study later determined the vibrational frequency of body parts, such as the head vibrating at 20Hz-40Hz. Back to humming — when you hum, it produces different frequencies as vibrations, which naturally travel through muscle, organs, tissue and bone. The question then arises whether humming is the body’s natural pathway to introduce healing when it’s ill and whether you can use it for personal wellness.  Does Humming Help With Anxiety?  One area where you can answer the debate on whether humming improves your health is to look at its management of anxiety. Humming at different tonal levels creates vibrations that raise or lower your energy levels, which can help you discover inner peace by drawing your attention into your body with the vibrations for better mindfulness. The physical vibrations also stimulate various organs and nerves in the body, such as the vagus nerve.  Humming, which is often a part of meditation, changes the body’s frequencies, and anxiety is lessened. But it’s not quite as simple as that. Here’s what the science says about the vagus nerve:  Stimulating the vagus nerve: Humming triggers a parasympathetic nerve response, which releases tension and decreases cortisol — the stress hormone — reducing stress and anxiety. The activated vagus nerve mediates high anxiety states with long-lasting results of up to three weeks. Treatment of seizures: Vagus nerve activation is currently used as a U.S. Food and Drug Administration (FDA) approved treatment to prevent seizures in epilepsy patients.  Vagus nerve treatment for headaches: Stimulating this important nerve also reduces headaches. Artificial vagus nerve stimulation: Doctors use a vagus nerve stimulator, a device implanted beneath the skin with leads that connect with tissues in the throat and base of the skull. The leads generate low-energy electrical signals, triggering the vagus nerve like a pacemaker stimulates the heart.   Humming and Vagus Nerve Stimulation Is it then possible that the ancient practice of meditation and humming embodied wisdom thousands of years ago that scientists are only beginning to grasp today? Vibrational frequencies activate the vagus nerve and help alleviate mental health challenges like stress, anxiety and depression. And while you can sign up for an external vagal nerve stimulation device or have one implanted, there’s potentially an easier and more natural way to do this — humming.  The vibrations of humming and other body percussion techniques could activate the vagus nerve if you hum at the right frequency. Even if you don’t quite hit the right note, humming is soothing in itself, which is one of its main benefits.  Benefits of Humming Various other benefits of humming that might make it worth your time to start doing it daily include: Lowers your heart rate: Regular humming can reduce your heart rate, helping to boost the natural rhythm for better cardiovascular health.  Manages stress and anxiety: As already shown, humming helps to manage stress and reduce anxiety. While the link between humming and vagus nerve stimulation still requires exploration and study, vibrations help activate this vital nerve.  Better breathing: Humming requires deep breathing, which increases blood oxygenation and aids in relaxation.  Improves respiration and reduces sinusitis: An older study found that humming for an hour daily increases the body’s production of nitric oxide, which is vital for managing sinusitis and allergies. Regular humming eliminated nasal congestion within a few days.  Better Humming How-Tos As a child, you hummed without any reservations or self-aware awkwardness, but as an adult, you may need to relearn how to hum. The yogic practice of Bhramari pranayama, also called bee breaths, involves creating a humming sound like a bee with your fingertips pressed on your ears. The bee breath is similar to Kundalini yoga that uses specific breathing techniques called kriyas.   To hum correctly:  Sit tall with a peaceful smile on your lips. Breathe deeply and slowly. Become aware of your body sensations while closing the world out and focusing on your breathing.  Inhale through your nose, gently hold your breath and slowly release it through your mouth.  Close your mouth while you exhale, letting the sound of your breath turn into a vibration against your lips and down your throat.  Raise your fingertips to your ears, gently exhale and allow the humming vibrations to stimulate your ears and chest.  Imagine a bee gently landing on flowers, its little wings vibrating as it buzzes around you. Continue letting the vibrations build as you inhale and hum. Let each hum carry your tiredness and any worries out of your body while each breath brings fresh energy and power that the vibrations carry to your vagus nerve and into your body.  Start Your Day With a Hum Humming may seem like an odd habit to cultivate, but it’s no stranger than taking an ice bath or drinking salt water. It’s perfectly harmless — unless you annoy your partner. Whether you hum like a bee or along to Baby Shark, the vibrations that travel through your body are powerful enough to reset your frequencies and help you live a pain and worry-free life. 

Chronic muscle pain is debilitating. You shouldn’t feel like you have to rely on constant over-the-counter pain medication just to ease the aches throughout your body. If you’ve talked about your pain with loved ones, they might have recommended visiting a chiropractor. Learn if chiropractors are doctors to better understand if they could improve your quality of life. What Is a Chiropractor? Chiropractors are licensed health care professionals who help the body treat itself through patient-forward care and muscle manipulation. After learning each patient’s pain level and typical symptoms, they create care plans that involve treatments like stretching and joint maneuvering. Are Chiropractors Doctors? Chiropractors are health care professionals, but not doctors. They don’t complete medical school or residencies before treating patients. However, that doesn’t mean they lack training. Anyone interested in becoming a chiropractor must earn a four-year Doctor of Chiropractic (D.C.) degree that includes a clinical internship. After passing their fourth year, they take a licensing exam provided by the state. They must maintain an active license through ongoing training throughout their career as well.  Can Chiropractors Write Prescriptions? State and federal laws restrict chiropractors from writing medical prescriptions because their education doesn’t include medical training. Their methods of treatment focus on joint, muscle and spine manipulation to relieve pressure. Some chiropractors might also offer advice on natural remedies for pain relief, but their recommendations aren’t prescriptions and don’t extend to medications. Is Chiropractic Care Scientifically Proven to Work? Research confirms that chiropractic care is a scientifically effective treatment for issues like musculoskeletal discomfort. The muscle and joint treatments relieve the tension causing the pain in many cases. Chiropractic care can also treat seven other common conditions such as: Lower back aches Migraines and headaches Range of motion stiffness Nerve pain and sciatica Spinal curvature and poor posture Numbness or tingling in the arms and legs Pain related to arthritis or aging joints While it’s important to consult your doctor about any symptoms related to these conditions, visiting a chiropractor could be a helpful addition to your treatment plan. It depends on how your body responds to the joint and muscle movements after your initial appointment. Common Myths About Chiropractors If you feel hesitant about considering chiropractic care, it might be because you’ve heard a few myths about the practice. Check out some of the most common to debunk them. 1. Chiropractic Care Creates Placebo Effects A placebo pill contains nothing that affects the body. You might be able to say chiropractors provide placebo care if they did nothing with their patients. However, they employ techniques that relieve pain through muscle tissue manipulation and joint pain relief. People who have positive results feel their treatments working in real time because their chiropractor is applying targeted movements to their chronic pain. 2. Doctors Don’t Trust or Approve of Chiropractors The American Medical Association (AMA) dealt with a lawsuit in the 1970s that accused the organization of placing systemic barriers around the practice of chiropractic care in the U.S. There was no medical evidence disproving chiropractic treatments at the time, but doctors with the AMA called them baseless. Although the lawsuit in the 1970s found evidence of barriers and allowed chiropractic research to skyrocket, the general public still held onto the notion that there wasn’t proof of its efficacy. Some people still repeat this myth today, regardless of the scientific evidence that it does relieve pain in many cases. 3. A Chiropractor Can Put People in Danger by Cracking Their Joints The loud pop of a cracking joint can feel unsettling. It’s especially a strange feeling when the pop comes from your neck or back after a chiropractor turns your joints in specific directions. It makes people think a chiropractor could cause damage — or worse — by doing so repeatedly over time. When you crack your joints, the popping sound means you’re relieving the pressure built by gases forming between the joints. Researchers call it the vacuum phenomenon and confirm it causes discomfort as the pressure grows. Some of the pain relief provided by a chiropractor comes from releasing those gases. Your joints will still work and remain connected without the gases there. 4. Kids Can’t Receive Chiropractic Care There are no laws or regulations preventing minors from receiving chiropractic care. It’s helpful at all ages. Researchers are even investigating whether chiropractic treatments can help kids with ADHD, although more time is necessary to study the topic further. For now, you can take your child or teenager to a chiropractor as long as the chiropractor confirms that they treat minors. 5. You Can Give Yourself Chiropractic Treatments at Home You might have spent your whole life cracking your knuckles and twisting your spine. If that’s all chiropractors do, can’t you copy their pain relief techniques at home? The truth is that most muscle and joint manipulation requires a relaxed position and external perspective. You won’t be able to maneuver specific body parts into place and apply effective pressure simultaneously. Things to Consider Before Making an Appointment If you’re thinking about making an appointment with a chiropractor, consider a few factors before grabbing your calendar. You’ll better understand if their treatments could be a good fit for your needs by not jumping into things. Check Your Health Insurance’s Coverage Options Some health insurance companies include chiropractic care coverage in some of their tiered plans. If you pay for monthly coverage, call to inquire about your specific deductible. You might not have to pay much out of pocket for your appointment if anything at all. Bring Notes on Your Health History If your chronic pain comes from an extensive health history, bring some notes. Your chiropractor will need to know if you have any diagnoses and which medical treatments you might have tried before. They’ll better understand how to treat you if they know the full picture. Dress in Comfortable Clothing Your chiropractor will ask you to sit in different positions to effectively treat specific joints and muscle groups. You might need to bend over completely, raise your arms above your head or twist before they apply pressure. A loose or moderately form-fitting T-shirt and comfortable pants are your best options. Get the Expert Care You Need  Asking if chiropractors are doctors is just the first step in your potential non-medical pain relief journey. Explore common myths to get answers before consulting local chiropractic offices. You might get even more pain relief alongside whatever treatments or medications your primary care provider recommends.

Working out is a great way to feel empowered. Working with your body to achieve goals can boost your confidence like nothing else, but that’s only possible if you know how specific exercises work with your body. Learn more about the calories burned in Pilates workouts to better understand one reason why it’s an effective exercise for so many people. What Is Pilates? Pilates is a mind-body workout that conditions your body through muscular exertion. It ranks sixth out of the top 10 exercises recommended by health experts because most people can participate in it, including people with limited mobility due to their weight or muscular injuries. Instructors can teach Pilates classes with body-weight movements or equipment like dumbbells. It depends on the advanced nature of the class. You can also do Pilates at home with a video or in a studio with an instructor. It’s an accessible workout that you might want to add to your routine once you learn more about its potential benefits. Are Calories Burned in Pilates Significant? The calories pruned in pallets routine depend on various factors but can be significant. It depends on how your body type responds to the workouts and if your diet is supporting your health goals. Pilates routines can significantly reduce body weight because they increase your heart rate. If your heart rate remains high, your body burns stored fat for energy. The key is maintaining a higher heart rate only at the intensity you can handle before taking breaks or enjoying rest days. There are a few ways you can determine how many calories you’re burning in Pilates workouts. Wear a smart watch or ring to calculate your caloric burn with the latest technology. You can also calculate your heart rate while you’re resting to determine the range it needs to reach to burn stored fat cells. While you can’t calculate the exact energy molecules burned during your workout, you can compare your estimates with your weight loss over time. Health Benefits of Pilates Burning calories is a standard metric for many health goals, but it’s not the only benefit of trying pilates. Give the exercise a try and you might experience other health-boosting factors. You Might Build More Muscle Some people see Pilates videos online and think it couldn’t possibly compete with muscle-building routines that utilize barbells or heavy equipment. The good news is that any muscle exertion will make your body stronger. Research shows that Pilates isn’t any different than dynamic, resistance and isometric strength training exercises. You’ll still get results because it utilizes your muscles in similar ways. You Could Become More Mindful Mindfulness is the practice of being aware of your physical sensations and surroundings. It may combine breathwork with efforts to hone your focus while doing physical movements like exercises. Pilates instructors teach focused breathing while honing everyone’s strength, so you’ll likely feel more present compared to exercise routines where you’re trying to distract yourself with external stimuli like music. You’ll Potentially Lose Weight Increasing your heart rate and making your muscles stronger are both ways to reach more calories burned in Pilates. If you do Pilates regularly, you’ll likely lose weight compared to a sedentary lifestyle. You don’t have to worry about finding time for strictly in-person classes either. Researchers found that at-home routines were effective weight loss strategies when combined with healthy diets.  You May Improve Your Mental Health Pilates utilizes deep, steady breathing. When your body gets more oxygen at a steady rate, the parasympathetic nervous system calms and lowers your general anxiety. When combined with the dopamine that exercise produces, your mental health will feel better after your workout because you’re less anxious and producing a stress-fighting hormone. Things You’ll Need to Do Pilates at Home When you want to do some Pilates in your living room, choose a video that matches your targeted muscle area or stamina level. You’ll just need a few supplies to stay comfortable and keep up with the movements. Hydro Flask Vacuum Sealed Water Bottle Hydration is crucial during any workout. Hydro Flask’s 32-ounce, insulated bottle will ensure you have more than enough water within reach. Enjoy sipping through the straw while you’re in movement without worrying about spillage. $44.95 from Amazon One-Inch Yoga Mat Pilates can feel more challenging when your knees and wrists are pressing into hard flooring. Standard yoga mats use less than an inch of spongy material, but this one-inch alternative provides twice the cushioning. You’ll stay comfortable in any pose so you remain focused on your breathing. $39.99 from Amazon Adjustable Dumbbell Set Some Pilates instructors encourage participants to lift small dumbbells to make minor movements more intense. Investing in five to ten sets of dumbbell pairs takes up so much room. Get yourself an adjustable set to save storage room wherever you’re keeping your Pilates equipment.  $389.99 from Amazon Non-Slip Yoga Socks Even the best yoga mats don’t stop your feet from slipping. It can make all the difference when you’re doing a shoulder bridge or side bend. Give your feet some extra support with grippy socks. These wrap around your ankles like ballet shoes to add some flair to your workout outfits. $19.99 from Amazon Fabric Resistance Bands Set Silicone resistance bands are great, but they’re hard to maneuver when your hands are sweaty. Fabric resistance bands provide much-needed traction without compromising their pull on your muscles. If you want to make Pilates more of a challenge, resistance bands could be the next best move for your health goals. $29.99 from Amazon High-Waisted Workout Leggings Pilates involves lots of bending. You’ll want to wear something that moves with your body. Stretchy leggings that promote airflow and have a high waistline could be exactly what you need to feel comfortable and focus on your moves. These leggings even have pockets, in case you need to store your earbuds or a sweat rag. $29.99 from Amazon Reach Your Health Goals More Easily The calories burned in Pilates sessions aren’t the only way you could benefit from a change in your workout routine. If you want to get stronger or improve your mental health, Pilates could be a great upgrade to your lifestyle. When combined with the right equipment and a healthy diet, you’ll accomplish whatever goals you set for your well-being.

If you’re on a mission to gain muscle and strength, you’ve probably heard of bulking. But what is bulking and how do you make sure you’re doing it right? Bulking is about maximizing muscle growth while minimizing fat gain, giving your body the fuel and nutrients it needs to support intense workouts and increase strength. Let’s break down what bulking is, why people do it and how you can start your own bulk. What Is Bulking? Bulking is a phase in strength training where you intentionally increase your calorie intake to give your body the energy and nutrients needed for muscle growth. The main goal is to add muscle mass and strength, usually through a combination of heavy weightlifting and a calorie surplus.  A calorie surplus means consuming more calories than you burn in a day. For example, if you typically need 1,500 calories to maintain your current weight, you might aim to eat 2,000 or more when bulking. You then use this extra energy to fuel your workouts and build new muscle tissue. Why Do People Bulk? Bulking is essential for those who want to build muscle. When you consistently work out with weights, your muscles are challenged to repair and grow stronger each session. But your body needs extra energy and nutrients to support the repair and growth process to get the best results. That’s where bulking comes in. Most people pair bulking with a cutting phase, where they focus on losing any excess body fat they gained during the bulk while preserving the muscle they’ve worked so hard to build. By alternating these phases, people can achieve a more muscular and defined physique. Types of Bulking Different approaches can help you balance muscle growth with other goals, like minimizing fat gain or maximizing calories. There are two main types of bulking: Clean Bulking This is a more controlled approach where you increase your calories but focus on nutrient-dense foods, like lean proteins, whole grains and healthy fats. Clean bulking minimizes fat gain and keeps you energized for your workouts. Dirty Bulking Dirty bulking is a more relaxed approach that allows for high-calorie, less nutrient-dense foods. These include burgers, fries, pizza, and sugar snacks in addition to protein-rich meals. While it may lead to quicker weight gain, dirty bulking can also result in gaining more body fat. Most people lean toward clean bulking to stay healthy and avoid excessive fat gain.  How to Start Bulking Like a Pro Ready to kick off a successful bulking phase? With the right strategies, you can boost muscle growth while staying on top of your fitness goals. Here are some must-know tips to help you bulk effectively. Calculate Your Caloric Needs To bulk, you’ll need to eat more calories than you burn. Start by calculating your Total Daily Energy Expenditure (TDEE) and aim to eat around 300-500 calories above that amount. Focus on Protein Protein is the building block of muscle, so aim for 0.8 to 1.2 grams of protein per pound of body weight. This ensures your muscles have the amino acids they need to repair and grow.  Lift Heavy and Track Progress Strength training with compound movements like squats, bench presses, deadlifts and lunges is ideal for building muscle. Tracking your weights, reps and sets can help you see progress and make adjustments. Balance Your Macros Carbs fuel your workouts, while fats support hormone production. Aim for a balanced intake, with around 60% of your calories from carbs, 20%-35% from protein and 15%-30% from fats. Stay Consistent and Patient Bulking is a gradual process and gaining muscle takes time, so don’t expect drastic changes overnight. Aim to gain around 0.5 to 1 pound per week for a healthy, steady increase in muscle. The Best Foods for Bulking It’s important to choose the right foods when bulking. You want nutrient-rich options that pack protein, carbs and healthy fats to support muscle growth and fuel you through those tough sessions. Here’s a list of the best foods to help you maximize your gains without putting on too much fat: Lean meats like chicken breast, turkey and lean beef. Salmon and other fatty fish. Eggs Quinoa and brown rice Sweet potatoes Cottage cheese Soybeans Greek yogurt Avocado Beans and lentils Nuts and nut butters Milk and protein shakes Food to Avoid While you’re looking to gain weight, you still want to focus on high-quality calories and avoid foods that can lead to excessive fat gain, slow recovery or nutrient deficiencies. Here’s a list of foods to skip when aiming for the best benefits. Processed meats Soda Sugary foods like cakes and donuts Alcohol Fried foods White bread and pastries Common Bulking Myths, Debunked There’s no shortage of advice online, but a lot of it can be misleading. From thinking you can eat anything and everything to assuming that bulking will lead to fat gain, these myths can get in the way of real progress. Here’s the truth about some common misconceptions: Myth #1: Bulking Means Eating Junk Food While you may increase calories, choosing nutrient-dense foods will help you gain lean muscle and less fat. Myth #2: You Can’t Gain Muscle Without Gaining Fat It’s possible to minimize fat gain if you track your intake and focus on clean bulking, though it’s natural to gain some fat that you can easily shed during a cutting phase.  Myth #3: Bulking is Only for Bodybuilders Anyone looking to build muscle and increase strength can benefit from bulking, it’s not just for competitive athletes. Are There Any Risks? Bulking does come with a few risks if you don’t do it thoughtfully. One of the main concerns is gaining too much body fat. When you eat in a calorie surplus to build muscle, it’s easy to overdo it and accumulate more fat than muscle, making your cutting phase more challenging. If you opt for clean bulking, this is a lot less likely.  However, a dirty bulk increases the risk of elevated cholesterol and inflammation, which can slow recovery and harm your long-term health. Gaining excess fat can also decrease insulin sensitivity, putting you at risk of type 2 diabetes. This process could also impact your digestive system and overall energy levels. Eating significantly more food can sometimes strain digestion and leave you feeling sluggish. Additionally, if you don’t balance your macronutrients or choose nutritious options, you may miss out on essential vitamins and minerals. This could affect your performance in the gym, your immune system  and even your sleep quality. That’s why focusing on a clean bulk is often the best way to minimize these risks.  Achieve Your Dream Physique Bulking is a powerful tool for anyone wanting to build muscle and strength, but it takes dedication, planning and a good understanding of nutrition. Whether you’re new to lifting or looking to take your gains to the net levels, bulking could be the game-changer you’re looking for.