I Used My Apple Watch To Estimate My Cardio Fitness With VO2 Max. This Is How My Score Compared to the Average for My Age

What is a Person's VO2 Max? Which VO2 Max by Age Score Should I Target? Which Factors Affect Your Score? How Can You Improve VO2 Max With Exercise? Will More Exercise Give You Better Results? Setting Appropriate Fitness Goals More VO2 Max by Age Questions People who like to track statistics while working out often focus on their VO2 max, and relatedly, pay attention to the ideal VO2 max by age and gender. What does this measurement represent, and how can you aim to achieve an above-average VO2 max by age? I became heavily invested in those questions after realizing my Apple Watch can track this metric, which is a widely recognized indicator of cardio fitness. Although I initially felt dismayed when the device showed a below-average score for my age, a friend who has tracked her VO2 max for much longer while training as a competitive runner helped me adjust my expectations by explaining that VO2 max is a factor within my control, especially if I target my workouts to focus on specific activities.  What Is a Person’s VO2 Max? Maybe you vaguely recall hearing about VO2 max in health class years ago but don’t know how it connects to your workout routines today. If you already track steps, distances, miles, calories or other metrics, do you need to also pay attention to the VO2 max? Dr. Pooja Gidwani, MD MBA, Double Board-Certified in Internal Medicine and Obesity Medicine, explains, “VO2 max represents the maximal rate of oxygen consumption during incremental exercise and reflects the combined efficiency of the pulmonary, cardiovascular and muscular systems. It’s a clinically relevant biomarker of physiologic reserve and mortality risk.” In short, it represents the amount of oxygen your body can absorb and use during exercise.  Which VO2 Max by Age Score Should I Target? The Cleveland Clinic breaks down VO2 max scores by milliliters of oxygen and kilograms of body weight per minute (mL/kg/min). It also indicates the figures by a person’s gender and activity level. So, what does that entity consider an average VO2 max by age? The VO2 max by age female scores for individuals 18-45 years old are 27-30 mL/kg/min for those who are sedentary, 33-36.9 mL/kg/min for active people, and 37 to less than 77 mL/kg/min for those who are very active.  In contrast, the VO2 max by age male scores are 35-40 mL/kg/min for sedentary men, 42.5-46.4 mL/kg/min for active males and 46.5 to less than 84 for very active people, Which Factors Affect Your Score? Your age, gender, activity level and elevation influence your VO2 max score. Let’s break down some of the specifics. Firstly, the V stands for “volume”, and the O2 portion means “oxygen.” So, together, it indicates your maximum oxygen uptake.  Activity level is the most controllable factor. If you have an Apple Watch, that popular product can estimate your VO2 max during three specific activities. It does so by analyzing workout-related metrics according to your age, sex, weight and medications. A note on that last aspect is that some medicines can limit your heart rate, causing an overestimation of your VO2 max. The Apple Watch can show you trends and send you notifications of low readings. Because not all fitness trackers measure this metric, be sure to read the specs before purchasing one if tracking your VO2 max by age is one of the main reasons driving your decision.  How Can You Improve VO2 Max With Exercise? If you’re ready to adjust your exercise regimen to target your VO2 max, there are a couple of ideal directions to take, says Dr. Nicholas Dragolea, MD and a London-based GP at My Longevity Centre. “HIIT (high intensity interval training) — short bursts of cardio workout at 90-95% of your maximum age-adjusted heart rate — can give the quickest improvement in VO2 max (usually up to 10% after 2 months). He continues by suggesting you couple HIIT with endurance training, noting “Low to moderate intensity but regular cardio for longer periods (45-90 minutes), such as running or cycling at 65-80% of max HR, combined with resistance training can help improve your VO2 max.”  Although Dr. Dragolea clarified that the resistance training does not directly improve your VO2 max by age, he mentions that it boosts your stamina and makes you more resistant to potential running injuries, acting as an important part of a holistic fitness approach.  The resistance training itself does not improve VO2 max directly, but it helps boost stamina and resistance to potential running injuries, so it's an important part of a holistic approach to fitness. Will More Exercise Give You Better Results?  Once people set fitness goals, they often think harder workouts will get them closer to those targets faster. However, that’s often not the case, and that approach can have the opposite effect. For example, working out at more than 60% of your VO2 max target can elevate your cortisol levels, making it harder to sleep. However, rest is crucial for equipping you for every workout.  Adam Gilbert, certified nutrition coach and founder of MyBodyTutor, debunks a common myth that progress only happens during workouts, saying, “Most people think they get fitter during the workout, but you actually get fitter during the hours after when your body repairs and adapts. Recovery isn't just a break, there's an active process that lies between those periods which directly impacts your ability to improve your VO2 max. Setting Appropriate Fitness Goals As you decide how your VO2 max score fits into your overall fitness aims, remember it is only one measure of your fitness, albeit an important one. Your Apple Watch or a similar device can help you track it in the context of other well-being metrics.  Consider talking to your doctor, a coach or other professional to get tips to gradually increase your VO2 max, especially if it is currently lower than the average for your age. Although the ideas here can be a great starting point, you may also prefer more personalized strategies.  Lastly, it’s important to stay encouraged. My first VO2 max readings were only slightly below average. Although knowing that worried me at first, I also became very motivated and loved how my Apple Watch showed me time-based trends. Before long, my VO2 max was average for my age, and I’m now on track to reach an above-average score soon. I might not have made that progress if I stayed discouraged instead of influencing what’s in my power to change.  More VO2 Max by Age Questions What Is a Good VO2 Max by Age?  It varies by gender, and there is some overlap between the categories. Additionally, sources vary slightly when describing the targets. Generally, aim for from 33-40.9, depending on your age range, with lower scores appropriate for older individuals.  What Is a Good VO2 Max by Age in Women? Sources suggest good VO2 max scores for females are from 33-39, while those considered excellent are 37-49. What Is a Good VO2 Max by Age in Men? A good score for males is from 36-44, and an excellent score ranges from 41-53, with the lower end of the spectrum serving as the targets for older people and vice versa. How Do You Calculate VO2 Max by Age? The easiest way to do it is by using an online calculator or a fitness tracker that can automatically figure it out for you. Internet-based tools usually offer several methods that require you to take your resting heart rate for a specified period or to record it after doing a particular activity.  What Is a Good VO2 Max by Age on the Apple Watch? Good VO2 max scores on the Apple Watch are the same as those suggested via other measurement methods (33-39 for women and 36-44 for men).

When searching for planks for beginners, it’s easy to feel intimidated. There are more things other than your body that can go sideways if you’re not prepared and locked in. However, it doesn’t change that this can be a beneficial exercise to add to your fitness routine. Dive into the common mistakes that every beginner goes through and how you can correct them. The sooner you perfect the plank, the better your results will be.   1. Winging Your Posture Posture is everything when you’re trying to plank. Unfortunately, some people just try to imitate the common stance and call it a day. However, it’s more important to be mindful of how your body is positioned. Here’s a guide to keep in mind: Shoulders: Some people think the shoulders should be above the hands when you’re planking on the mat. Some may even work on pressing it below their hands, inching their body forward. However, the proper positioning for the shoulders should be stacked directly over the hands. Spine: For first-time plankers, the spine typically arches and rounds itself when getting into a planking position. After all, it can be easier to hold this position. However, it takes away pressure from your core and makes the exercise ineffective. Make sure it’s more straight and neutral.  Hips: The hips are another crucial part of your posture. Beginners often let them sag by having zero pressure on this part of the body. However, you need to actively tuck your pelvis underneath and engage your core. You can also focus on keeping a straight midpoint between your shoulders and heels.  Butt: Don’t let your butt rise up when you’re planking. Again, you want a straight line rather than an awkward pyramid when you’re holding the traditional forearm plank. Similar to the hips, squeezing your core can help you maintain this pressure.  Legs: Your legs’ positioning can change depending on what type of plank posture you’re working on. Generally, you want to keep your ankles about hip-width apart and hold them as straight as possible.  2. Moving Your Head Around You can have the perfect posture for your upper and lower limbs, but you will struggle with planks for beginners if you constantly move your head around. The goal is for the top of your head to align with your heels during the entire plank. To accomplish this, build a habit of keeping your neck still. Craning it up, down or sideways makes you more prone to that movement. Once you practice discipline in keeping it straight and aligned, your head will certainly follow suit. 3. Skipping Beginner-Friendly Planks The forearm plank is one of the most commonly known positions, popularly known as the default. However, you don’t have to jump into it right away. You can start with the knee plank, which focuses on holding your torso up and off the floor. The knee plank is excellent for engaging the core while conditioning your upper limbs to handle a portion of your weight. Once you’ve gotten used to this position, you can try the straight-arm knee plank. It uses up more of your weight and helps you practice straightening your arms.  4. Obsessing Over the Time Another unfortunate mistake people make when trying planks for beginners is getting too obsessed with the time. Some people go as far as shifting away from their posture to check on their phone or a clock about how many seconds they’ve been holding the position. To avoid this, you can place a stopwatch directly where your head is already positioned to look at to maintain positioning. You can also distract yourself from thinking about time too much by playing a song or a podcast during your workout.  5. Going Past Your Limitations Some fitness enthusiasts are capable of planking for three to five minutes. As a beginner, it’s nice to aspire for that as part of your workout goals. However, you can’t jump into that goal right away. It’s better to work gradually. After all, your body won’t be used to the pressure, and you may unconsciously shift your posture just to go past your limit. You can begin planking for 30 seconds at a time first. Once you feel more comfortable, add about 10 seconds to that each time.  6. Forgetting to Breathe When you’re engaging your core, you may think that you’re squeezing better if you’re holding your breath. However, it can be dangerous to avoid breathing, especially once you’ve worked yourself up to planking for a whole minute or more. Not breathing means elevating your heart rate and having so much pent-up air, which can inadvertently make you dizzy or nauseous. Take a deep breath as you get into position. Remind yourself to breathe through your mouth slowly to maintain pressure and release a breath.  7. Focusing on Not Moving The planks for beginners are generally appealing because of how static they all seem to be. It’s even recommended to hold your posture to get the most out of the exercise. However, small adjustments can make a difference in maintaining a stable position and engaging your core.  One of the best pieces of advice is to imagine that you’re actively pushing your body away from the floor. The subtle tightening and movement that this thought process has can be and extra push to maintain your form and alignment.  8. Misunderstanding What to Target When you’re choosing an exercise, it’s important to know what it primarily targets. The Plank exercise can improve the trunk’s strength and muscular endurance. It also builds up your respiratory endurance.  While the plank is a full-body exercise that works on everything, you should not expect it to work on some areas, like your glutes. You can turn to squats for that instead.   9. Combining Planks with Too Many Core Exercises If you want to target your core, it makes sense to have a core day that’s loaded with different exercises. However, you need to make sure that you’re not overexerting yourself with too many intensive core exercises.  Be selective about what goes into your routine. Aside from being able to work out other parts of your body, you’re giving your abdominal muscles a chance to recuperate.  Master Planks for Beginners Figuring out how to do certain core exercises is a challenge, but it’s so satisfying when you get around to doing them properly. Understand the techniques that will make planks for beginners even more of a breeze.  Have more tips? Share them with us on our social media pages!

Are you tired of your loose shirt riding up when you do yoga inversions or your leggings slipping down when you run? Workout jumpsuits or unitards will be your newest fitness ally. In our quest to find the best bodysuits for every budget and workout, we tested and finally discovered the best bodysuits for every body. What Is a Workout Bodysuit? Also known as a one-piece, a workout bodysuit is designed to fit comfortably and snugly on your body. Wearing it provides freedom of movement and sometimes compression without worrying about bra straps slipping on your shoulders or leggings feeling loose. The best part? It can potentially reduce your laundry in half, since you’ll only need to wear one garment for your sweat session.  9 Best Bodysuits to Look Comfy and Chic at the Gym The right workout bodysuit for you is one that flatters your shape, enhances your workout experience and most importantly, makes you feel confident. Discover the best unitards for working out — all available on Amazon. 1. POPSUGAR One-Piece Black Jumpsuit Image source: Amazon The POPSUGAR one-piece evokes a subtle yet sophisticated touch. It’s a solid training must-have and a possible head-turner, thanks to the cute keyhole cutout for that added airflow. It features a four-way stretch polyester/spandex fabric with moisture-wicking and tummy control capabilities, making it ideal for yoga, gym, dance or tennis. Buyers say it’s comfortable and flattering, and the built-in bra provides great support.  It’s one of the best workout jumpsuits we’ve found on Amazon, so get one while it’s still available. Get it on Amazon for $19.89 2. Sunzel Athletic Romper Image source: Amazon Sunzel’s romper is ideal for morning Pilates sessions and brunch dates with your girls. Simply add a cardigan or button-down shirt to transform it into a casual chic outfit. Its versatility and breathable compression make it one of the best bodysuits on the list. It’s made of premium Lycra fabric for that buttery soft, high-stretch and skin-friendly feel. The square neckline fit also adds to the retro vibe, which looks flattering for all body types. Get it on Amazon for $29.99 3. YIOYIOIO Ribbed Bodycon Image source: Amazon This workout unitard is not ordinary fitness clothing. Its soft-ribbed texture provides comfort and a form-hugging fit. Unlike other ribbed outfits, this one is made with a seamless knitting technology, making it ideal for outdoor and indoor workouts. It also comes provides butt lifting features and compression on the upper leg muscles.  This onesie will stay in place even when you contort or extend your legs. Use it for lounging on lazy days or simply throw over a cardigan when you’re going out for errands. Get it on Amazon for $19.99 4. NANJI Front Zip-Up Jumpsuit Image source: Amazon Your workout clothes can make or break your outdoor workout. When the temperatures drop, your body loses heat more quickly, which can result in stiff muscles and even injuries if you’re not properly dressed. In times like these, a chic zip-up jumpsuit is ideal. This one from NANJI provides a seamless design, highlighting your curves and providing warmth and compression. Wear it as is or layer it with a windbreaker for that fabulous athleisure look. Get it on Amazon for $26.18  5. OQQ Women's Square Neck Romper Image source: Amazon A retro-inspired workout romper? We’re 100% sold. This square-neck romper is made of nylon and spandex, keeping you cool and comfortable as you sweat. The stylish U-shaped back showcases elegant back lines, and the overall material perfectly contours your waist, hips and thighs. It’s available in four sizes and colors, ensuring there’s one for every body type and preference.  If you’re not working out, you can pair it with white sneakers, a chic belt bag and a jacket. It’s the perfect one-piece body suit for your yoga or Pilates class, then grabbing a coffee after. Get it on Amazon for $25.99 6. QINSEN Flare Jumpsuit Image source: Amazon This flared one-piece is one of the best workout jumpsuits for active people who don’t like the restricting feeling of leggings but want to cover their legs. It’s the ideal outfit for your gym workouts, yoga, Pilates or dance classes. The flared leg design adds a stylish touch that’s suitable for everyday wear. We found it most flattering on midsize bodies and tall girls, who may find it more challenging to find a bodysuit with the perfect length. Get it on Amazon for $32.99 7. ReachMe Women's Running Onesie Workout Rompers Image source: Amazon This cute outfit from ReachMe adds to our list of the best onesie rompers. This workout getup is stretchable, breathable and lightweight, making it perfect for running, tennis, pickleball, gym activities, and even traveling. It features a chic, slim-fitting cutout top and loose shorts for that comfy athletic look. It has adjustable straps, a built-in bra and comes in a range of beautiful colors.  Many customers ordered more pieces in different colors, so make sure to snag some before they run out. Get it on Amazon for $43.99 8. SUHK ASANA’s Sleeveless Bodysuit Image source: Amazon This stylish and comfortable bodysuit is one of the best workout bodysuits, particularly for activities that require a full range of motion. It features a low round neck top with a crossover halter for a modern aesthetic. It’s made of breathable fabric, which is essential for hot yoga. This particular activity requires a moisture-wicking outfit so you remain dry and comfortable during intense sessions.  One review noted its ability to provide a full range of motion and comfort during her aerial performance. Get it on Amazon for $29.99 9. Capezio Women's Unitard Image source: Amazon If your usual workout activities consist of ballet, dance, barre, Pilates and spin classes, this one is a solid choice. It features a built-in bra, moisture-wicking fabric and a V-shaped back, making it one of the best unitards for working out. It provides great bust support, quality fabric and flattering appearance. It’s a tall girl-approved outfit, with some customers noting to go up a size to ensure comfort. Get it on Amazon for $37.20 Shop for the Best Bodysuits on Amazon It’s possible to look stylish and feel comfortable while working out. Invest in a few unitards to update your fitness wardrobe and elevate your athletic performance. If you found this helpful, share this article with your friends on Facebook, X or Instagram!

The pull-up is one of the most powerful exercises you can do with your body weight. It’s a true test of upper-body strength and core stability — and getting your first unsupported pull-up is a serious achievement.  If you’ve been trying and failing, you’re not alone. Pull-ups are hard, even for seasoned lifters. But with the right strategy and consistent effort, you can get there.  1. Nail the Form — Even If You Can’t Do One Yet Before you even attempt a full pull-up, you need to know what good form looks like: Hands slightly wider than shoulder-width apart Overhand grip (palms facing away) Engage your core and lats, not just your arms Pull your chest to the bar, not your chin Lower back down with control — don’t drop Visualize it. Practice hanging from the bar with proper posture. Your shoulders should be active, not shrugged. This is called a dead hang with scapular engagement — and it’s the best starting point.  2. Build Foundational Strength You won’t get your first pull-up by just trying to do pull-ups every day. Instead, you need to build the muscles that support the movement. Focus on: Negative pull-ups: Jump or use a step to get your chin above the bar, then lower yourself slowly. Do 3-5 reps, three times a week. Australian rows (inverted rows): Use a bar or TRX at waist height. Pull your chest to the bar from a horizontal position. Dumbbell rows and lat pulldowns: These help target your back muscles if you can access a gym. Core training: A strong core is essential. Add planks, hanging knee raises and hollow body holds to your routine. Strength takes time, so be patient. Your goal shouldn’t be to rush the process without building control and power.  3. Practice Assisted Pull-Ups Assistance bridges the gap between not quite there and doing it on your own.  Resistance bands: Loop one over the pull-up bar and step into it. It’ll help lift some of your weight while you train the movement pattern. Assisted pull-up machine: If you’re in a gym, use this to progressively decrease the assistance. Partner-assisted: Have someone support your legs lightly or help you at the hips. Keep lowering the assistance as you get stronger. Don’t become dependent — use it as a stepping stone. 4. Increase Frequency Pull-ups require practice, but your body also needs rest. Try this: 3 days a week: Focused pull-up training (negatives, assisted reps, rows) Other days: Mobility, core work and recovery 1 full rest day: Let your muscles rebuild Recovery is where the real magic happens. Don’t skip it. 5. Test Yourself After a few weeks — or even months — it’s time to put your hard work to the test. Warm up, grip the bar, breathe in, engage your lats and core, and pull. Even if you don’t make it all the way up yet — notice how far you’ve come. Keep trying and refining your form.  The Benefits of Nailing a Pull-Up For many, pull-ups are a sign of real functional strength, and not just another fitness milestone to conquer. Mastering one comes with physical and mental benefits that go well beyond the gym.  Upper-Body Strength That Actually Works A pull-up targets multiple muscle groups at once — your lats, biceps, shoulders, traps and core. It’s one of the most efficient ways to build real, functional upper-body strength. When you can do a pull-up, you’re not just strong in isolation — you’ve trained your body to work as one powerful unit. Serious Grip Gains Gripping the bar and holding your body weight activates the muscles in your hands, wrists and forearms. Over time, this leads to significant improvements in grip strength. That might seem like a small detail, but grip strength is closely tied to overall strength, longevity and even injury prevention. Posture You’ll Feel Strengthening your back through pull-ups helps pull your shoulders down and back — counteracting the rounded posture so many of us develop from sitting at desks looking at screens all day. Good posture doesn’t just look better. It can drastically improve breathing, reduce pain and make you feel more confident. More Muscle, Less Fat Pull-ups recruit large muscle groups, which means they burn serious energy. Over time, as you build muscle and your metabolism increases, you’ll naturally burn more fat — even at rest. Plus, the muscle definition you’ll start to see in your arms, shoulders and back is a bonus that’s hard to ignore. A Confidence Boost The first time you get your chin over the bar without help, something shifts. It’s a mental win, too. Pull-ups challenge you to push past limits and stay consistent, and that effort pays off in a massive confidence boost. You’ll start to see yourself as strong, capable and resilient — and that can ripple into every other area of your life.  Strength Without the Fancy Equipment One of the best things about pull-ups is that you don’t need a gym full of machines. Once you’ve built the strength, all you need is a sturdy bar. Whether it’s at the park, in your home gym or on a doorway pull-up bar, the pull-up is a minimalist movement with maximum return.  Why You Might Be Struggling (And How to Break Through) Still feel like that first pull-up is miles away? That’s normal. Pull-ups are demanding, and most people underestimate just how much strength and control they require. One common issue is relying too much on your arms. If you don’t engage your back and core, you’ll feel stuck before you even move an inch. Focus on building a strong mind-muscle connection with your lats. Think about driving your elbows down and back rather than yanking yourself up. Another issue may be inconsistency. Pull-ups require repetition and progression. If you only work on them once a week, it’s going to take much longer. Aim to include some form of pull-up progression a few times per week. Don’t overlook mobility. Tight shoulders or limited thoracic spine mobility can limit your range of motion or make it uncomfortable to hang. Adding shoulder openers, banded stretches and mobility drills into your warm-up can make a big difference. Be patient with your progress. Strength doesn’t happen overnight, but it does happen. Track your reps, celebrate small wins and keep showing up. That first pull-up is a matter of when, not if — as long as you keep putting in the work. Progress Is Earned There’s no shortcut to your first pull-up — and that’s exactly what makes it worth chasing. Getting your first unsupported pull-up proves that with the right plan and consistent effort, you can master what you once thought was impossible. 

Fitness can be intimidating. Scrolling through TikTok and Instagram, it’s easy to think that working out is exclusively for people with a certain body type and who can afford designer activewear. However, many trainers prove them wrong. Discover plus-size exercises from plus-size trainers who believe that fitness is for every single body. 1. Yoga for Lower Back Pain Back pain has various possible culprits. It can be caused by a bad sitting posture or even something unexpected, like psychological illnesses like depression or anxiety. If you experience this, yoga can be an excellent way to shake off the lower back pain. Even 10 minutes daily can do wonders for your body.  Yoga teacher Jessamyn Stanley explains fitness doesn’t have to be one-size-fits-all. As the author of “Yoke: My Yoga of Self-Acceptance” and “Every Body Yoga,” she believes that anyone could do yoga. She released this plus-size workout routine that’s easy to follow at home, featuring standing and sitting yoga poses that can help relieve lower back aches and pains. https://www.youtube.com/watch?v=wQXG4v6OM9E 2. Dance Workouts Dancing is proof that a workout can be fun and fulfilling. It’s a whole-body workout that helps boost heart health, balance and coordination. Dancing combines physical activity with the enjoyment of music, making it ideal for everyone. Plus, it makes exercise more accessible to people who have been living a sedentary lifestyle. It targets the following areas: Core Legs Arms  Glutes Back  You can follow any dance tutorial you wish online, but this hip-hop dance workout from Arianna Davis can help boost your confidence, especially if it’s your first time dancing. She takes it nice and slow, helping you to get it in the first time. https://www.youtube.com/watch?v=3ABcjO61RTM 3. Bedtime Stretches When talking about sleep remedies, many people gravitate toward the usual tea and essential oils. What many don’t know is that stretching can be as therapeutic, helping you drift off to sleep. Plus, it has the ability to help alleviate aches and pains. It also doesn’t have to be complicated, too. Dianne Bondy — an author and teacher on Yoga International — shows that plus-size exercises can be hassle-free. In her plus-size workout routine at home, she showed simple stretches that help signal your mind and body it’s time for bed. All of them can be performed on your bed, which is convenient if you don’t have a yoga mat yet. The stretching video only takes three minutes,  https://www.youtube.com/watch?v=QMHqs2Kog0c 4. Chair Workout Chair workouts are proof that exercising doesn’t have to be intimidating. It may sound counterintuitive, but sometimes all it takes is a chair to start your fitness journey. Chair workouts can help you stay active, whether you’re a plus-size individual, have mobility issues or are a beginner. And the best part? You can do it from the comfort of your home.  Fitness expert and founder of Big Fit Girl Louise Green introduced this beginner-friendly chair workout on her YouTube video. She’s a prominent social media figure who has been squashing fitness standards, such as the idea that women over 50 are out of their prime. Do this exercise before you start your day or if your body feels stiff from sitting down for hours in the afternoon. https://www.youtube.com/watch?v=bYMmPqMJtCc 5. Push-Ups Push-ups are one of those exercises that can intimidate a beginner, even more so for a plus-sized individual. The idea of lifting your body weight against gravity and engaging the whole body can be scary, but fitness influencer Isela Sanchez proves that even plus-size women can do it. On her Instagram post, she showed the various push-up variations you can do to master the military push-up, reminding her followers that consistency is key to mastering it. View this post on Instagram A post shared by Isela Sanchez (@fitwithisela) You can try the following push-up modifications: Knee Push-Up Start on all fours, with your hands placed a bit wider than shoulder-width apart. Your shoulders should be above your wrists. Place the top of your knees on the mat to protect your knee caps. Do push-ups by bending your elbows and lowering your chest to the mat. Keep your spine long. Push through the palms to lift your chest. Wall Push-Up Stand in front of a flat wall. Place both hands on the surface, with your feet shoulder-width apart. The farther your face is from the wall, the harder the exercise will be. Lean your chest forward so your weight is now on your palms. Engage your core, keep your spine straight and keep your feet flat on the floor. Slowly bend your elbows to move your body close to the wall. Your elbows must be close to your body or slightly flared out. Push through the palms to return to the starting position. 6. Walking Workout You’ve already heard it — walking is one of the easiest forms of exercise. It’s a gentle physical activity that also yields mental health benefits. In fact, it’s a natural way to release tension, making you feel happier after minutes of strolling. While walking is a simple and accessible form of exercise, many people still make excuses not to engage in it due to various reasons. It can be a lack of motivation or bad weather outside. Marra Bentley, a plus-size fitness trainer, shows how easy it is to engage in a walking workout from the comfort of your own home. In her beginner-friendly workout, she walks in place while performing low-impact movements, such as shadow punches. It’s a fun workout to do wherever you are. https://www.youtube.com/watch?v=xxLLOW7-57w 7. High Intensity Interval Training (HIIT) A HIIT exercise may not be on your mind when you think about inclusive workouts. It’s designed to temporarily put your body under stress to reap the health benefits afterward, such as increasing your metabolic rate and mood. Fitness vlogger Katrina Nichole has a 15-minute HIIT workout that requires no equipment and jumping, perfectly plus-size and beginner-friendly. Many people in the comments section noted their surprise about finishing the workout. Try it yourself. https://www.youtube.com/watch?v=oPJPYSWJbqE Try These Adaptable, Plus-Size Exercises Today These plus-size exercises are for everybody to try and have fun with. Remember, your goal is progress, consistency and self-acceptance. Your body is capable of many things that you often give it credit for. Start your fitness journey today and amaze yourself with what you can do.

Virtual Reality (VR) technology has revolutionized the fitness industry. You no longer have to visit the gym for your daily workout — all you need is some space, a VR headset and your choice of workout games for a customized exercise routine that’ll get your sweat on and work off those unwanted calories. VR workouts make exercising more convenient and fun, so choose your game and get busy getting fit. What to Look for in a VR Game What are you looking for from your workout? You may want to focus on cardio, strength, flexibility, or even mindfulness. VR fitness apps and games allow you to concentrate on all these and more, so use your specific goals to define game choices compatible with your VR headset. The CDC recommends 150 minutes of exercise weekly, so consider how to achieve this level comfortably before starting. Some workout games target several regimens together, and have different difficulty levels. VR games with progress tracking features can help your motivation. Duration and intensity settings mean you can customize your workout — some allow you to choose your own background music. Also, look at your exercise space, as some titles require large areas for proper functionality. If you intend to exercise with friends, look out for multiplayer and social features. It makes sense to check out online reviews before investing in a VR workout game to ensure you get one that suits your needs. 6 Top VR Workout Games to Consider The benefit of most VR fitness games is receiving a calorie-burning physical workout. However, some games provide a more holistic approach to your workout by targeting your body and mind, enabling you to apply a decent level of self-care daily. The listed games offer various options to suit your workout strategy and goals from the comfort of your living room.  1. Supernatural Supernatural is a well-known VR fitness game that resembles the popular Beat Saber, but with a more pure exercise focus. With an extensive selection of music, including Lady Gaga and Panic! At the Disco, you can exercise, stretch and meditate in an array of spectacular scenery — consider a Machu Picchu backdrop for exercising as an example. If you’re keen on live coaching,  Supernatural is subscription-based and exclusive to Meta Quest VR headsets. It’s an ideal app for full-body workouts, with a 14-day trial offer. The subscription model is only currently accessible in North America, but Supernatural’s developers are working on changing this status quo.   2. Smash Drums Smash Drums is unlike any other rhythm workout game on the market — you become a virtual drummer instead of smashing flying objects. With a choice of nearly 60 rock-based songs from artists like Evanescence, The Cranberries, Foo Fighters and  Fall Out Boy across the different platforms, you'll get fit while enjoying mastering them at varying difficulty levels. You can also modify your experience by adding flying objects or trying the 360-degree mode. You’ll work up a sweat banging the drums in Smash Drums, which you can access using Meta Quest, PlayStation VR2, Pico Neo 2 and Pico Neo 3 VR headsets. If you enjoy multiplayer training, up to eight players can compete in co-op or Versus modes.  3. FitXR FitXR offers access to hundreds of daily-updated workout classes through its paid fitness subscription model. Check out its HIIT, boxing, dance and sculpt workout class features with a week-long free trial, where you can also access the VR Zumba class and mixed reality mode. FitXR is potentially the VR game app with the most comprehensive fitness program. You can primarily access FitXR’s immersive environments and professionally choreographed routines through Meta Quest, although it is also available via PlayStation VR and Steam. It has a smartphone companion app that makes tracking your progress, scheduling classes and setting goals outside the VR domain seamless. 4. Alo Moves XR Alo Moves XR creates a virtual sanctuary to conduct your Pilates, yoga, sound bath, meditation and other body and mind wellness VR classes in serene and peaceful environments. With 360-degree mixed reality technology, Alo Moves XR fitness classes start in beginner modes, offering an escape from daily stress, but you can advance to more challenging levels as you choose.  Exclusively available on the Meta Quest platform, with an Alo Moves app accessible via iPhone, Android and AppleTV, users have a primary instructor, but can also view 3D mini-fitness instructors for different exercise views of exercises and technique-focused options. 5. Pistol Whip Pistol Whip is part rhythm game and part rail shooter, and you’ll feel like you’ve stepped into a John Wick movie when playing.  With the likes of Black Tiger Sex Machine, Apashe and HVDES providing its electro music soundtrack, Pistol Whip is full-on action as you hit, wrestle or shoot your opponents from the virtual domain. With the self-motion required, more challenging levels are akin to playing a racket sport, meaning plenty of calorie burning.  The newer Pistol Whip 2089 and Pistol Whip: Smoke & Thunder mini-campaigns feature opponents, including robots and AI, on a foreign planet. The latter introduces the Styles feature in a Western environment. Pistol Whip is available to play using PlayStation VR, VR2, and Meta Quest headsets. 6. ReCharge XR ReCharge XR offers 36 holistic VR training programs for your body and mind, focusing on full-body stretching, back strengthening, and stress reduction and relief. You can choose your favorite virtual environment, such as a spa, a mountain retreat or a beach, among others, and customize your personal trainer. The app assists in improving your sleep patterns, posture and general well-being. If you want an ideal warm up, cool-down or mobility training game, ReCharge XR is perfect. Accessible with Pico VR and Meta Quest headsets, Recharge XR provides a complete wellness experience to energize your mornings, complete your daily stretches and carry out your pilates or yoga workout in ideal, stress-free virtual environments.  Why VR is Transforming Exercise If you’re a regular at the gym, you know there are times when the commute and dealing with other people distract you from achieving your primary goal — maintaining your fitness level. On days like these, VR workouts allow you to complete your workout without rushing or distractions, in the comfort and seclusion of your home. You can even do so in your pyjamas if you choose. If you’re not an exercise regular, going to the gym can be an intimidating experience. A VR workout game can incentivize improving your fitness levels in interactive and enjoyable ways without stressing how others might see or judge you. With the wide variety of VR fitness games and apps on offer, you can choose precisely how to build and maintain an active lifestyle — physiologically and physically — in entertaining ways. As a result, VR is becoming the go-to for many as a means to improve their health and wellness. Revolutionize Your Health and Wellness Using VR The convenience and enjoyment you’ll derive from using VR for daily workouts outweigh the initial cost of a good VR headset and the best games. While traveling to the gym or motivating yourself to exercise traditionally can remove the fun element of the workout experience, VR fitness games encourage participation and motivation. Watch those calories burn. 

Shopping for maternity workout clothes can be daunting, especially when done online. You may have gone through various stores and found nothing that supports your growing belly and fits your style. Fortunately, Amazon is a treasure trove of high-quality, functional workout pieces that won’t let you compromise style for comfort. Discover 11 must-have workout clothes that every smart mama should have in her wardrobe. 1. CRZ YOGA Butterluxe Racerback Maternity Tank Top Image source: Amazon This racerback maternity top provides high-quality comfort during workouts. It’s extremely soft and stretchy, providing full coverage for your bump. The soft texture feels light against your skin, so you don’t have to worry about feeling hot. The best thing about this top? It has a built-in bra with removable pads. Wear this during your yoga sessions or gym workouts. $32 on Amazon 2. Angelhood Nursing Sports Bras Image source: Amazon The ideal sports bra must provide the right support as your breast size grows throughout your pregnancy journey. The Angelhood sports bra offers these benefits as it adapts to your body changes. It’s designed for low-impact activities like walking, jogging, yoga and Pilates. Moreover, you can use this after giving birth. It comes with a one-handed clasp that allows for easy breastfeeding moments, especially when you’re out and about. $39.99 on Amazon 3. Buttergene 4-Pack Women's Creamlush Maternity Leggings Image source: Amazon Maternity leggings are all about comfort and functionality. This pair of Buttergene leggings excels in both departments, making it an ultimate crowd favorite. According to Amazon, this product has fewer returns than average compared to other leggings, which says a lot about its quality. It’s made of moisture-wicking, stretchy fabric that keeps you dry, cool and comfortable as you run or squat. The band doesn’t hurt, and the adjustable waistband will be your savior as your bump grows. $32.99 on Amazon 4. HOKA Clifton 9 Image source: Amazon Pregnancy affects your balance and coordination, making you prone to falls. While not technically a piece of clothing, a good pair of shoes is the foundation of any workout getup. If your workout sneakers leave you feeling a little unstable, try HOKA Clifton 9. The brand is known to provide an intense cushion, which all pregnant women need and love. Plus, this pair is quite trendy among runners nowadays — consider it a win-win. It might be on the pricier side, but it’s never a bad idea to invest in your health and safety, especially in this crucial stage. $189.90 on Amazon 5. ATHMILE Women’s Oversized T-Shirt Image source: Amazon An oversized t-shirt will take you from errands to casual morning walks. This one from ATHMILE is made of soft, lightweight and breathable fabrics to keep you comfortable. It’s loose and cropped, making it a perfect top for your high-waisted bottoms.  Choose from more than 20 colors and pair your shirt with leggings, cycling shorts or yoga pants. We’re also giving brownie points for the fact that you can still use it for postpartum. $14.99 on Amazon 6. G4Free BareFeel Maternity Athletic Shorts Image source: Amazon If you’re looking for cycling shorts that feel breezy at the thigh area, this is your best bet. These carefully designed athletic shorts are made of soft, skin-friendly materials, providing high elasticity and zero deformation after stretching. The fabric feels like a hug for the skin and the shape makes them so versatile. You can wear it for Pilates sessions, errands and morning walks alike. It’s super easy to style — simply put on your favorite tank top and sneakers. $29.99 on Amazon 7. G4Free BareFeel Maternity Racerback Tank Top Image source: Amazon When looking for quality maternity workout clothes, you’ll truly never go wrong with G4Free. There’s something about this racerback tank top that will make you feel confident and sexy at the same time, which is quite challenging to find in a single item. You don’t have to compromise style for comfort anymore because this top provides both. The fabric is breathable, moisture-wicking and quick-drying, keeping you comfortable during and after workouts. $34.99 on Amazon 8. CUPSHE Maternity Swimsuit Image source: Amazon Swimming is a low-impact workout that helps you stay fit without putting too much strain on your body. Whether you want to attend swimming lessons or lounge by the pool, this maternity swimsuit will look flattering on your growing body. It features spaghetti straps and a deep V-neck detail that offers much-needed bust support. Many people specifically loved the way this bathing suit made them feel comfortable, confident and sexy while pregnant. $39.99 on Amazon 9. Maacie Maternity Sweatshirt Image source: Amazon Working out during cold weather can be extremely challenging. You want something that provides ample warmth and comfort while staying stylish. This Maacie maternity sweatshirt can be worn while walking or running errands. You can also wear it over workout wear to keep you warm before and after exercise. It has a kangaroo pocket that can keep your hands extra warm. Customers love how the product looks exactly as advertised, noting how the fabric covers a growing belly well. $33.99 on Amazon 10. G4Free Maternity Pants Image source: Amazon This pair of maternity pants provides an ultra-soft feel and full belly coverage, supporting you and your growing belly as you work out. It also has two practical pockets on the side, adding a flair of style and storage for small essentials like keys and a phone. You can choose from nine versatile shades that are easy to style and pair with any top. You don’t have to worry about itchy, uncomfortable bands — reviewers said that the material feels soft. $35.99 on Amazon 11. M MOTEEPI Women's Maternity Athletic Dress Image source: Amazon If you’re more of a fan of dresses, this midi athletic dress is your best bet. It features matching high-waisted shorts with pockets, a built-in bra with removable padding and a long, V-neck top that drapes below the shorts. The shorts can be worn with other outfits, which makes them an incredible investment. It’s moisture-wicking and wrinkle-resistant, keeping you effortlessly looking good as you take long walks, eat brunch with the girls or play tennis. $33.99 on Amazon Stay Comfortable and Stylish in These Maternity Workout Clothes Who says pregnant mamas can’t prioritize both comfort and style? These Amazon finds will make you realize that working out can be more bearable with the right maternity workout clothes. 

If you’re following TikTok fitness trends closely, chances are you’ve seen hybrid training. It’s often performed by well-rounded athletes and Hyrox participants. Even beginners who want to elevate their lifestyle can try this, too. Discover more about this modern fitness approach. What Is Hybrid Training? Hybrid training is exactly what it sounds like. It means training in more than one modality instead of dedicating all your fitness efforts to, say, cycling or weightlifting alone. It usually refers to strength and endurance training. If you know someone who is in a CrossFit community or in the military, they’re likely following a hybrid training program. Who Is It For? Hybrid fitness is ideal for the following groups: Beginners: This fitness approach introduces foundational endurance and strength in a balanced way. Intermediate fitness enthusiasts: Hybrid fitness is ideal if you want to overcome plateaus and add variety to your routine. Weight loss seekers: The combination of cardio and strength exercises can significantly help with weight loss. Athletes: Many athletes also follow this method for a more well-rounded workout routine. This is especially true for those who participate in Hyrox, a fitness competition that offers various workout challenges, including runs, Ski Erg, lunges, wall balls, sled pushes and pulls and burpee broad jumps. The Benefits of Hybrid Training Get these benefits when you adopt a hybrid approach. Boosts Your Fitness Progress Consistency is the key ingredient to progress. However, the repetitive nature of traditional exercises can be challenging for people with monotonous routines. Engaging in various exercises can make working out fun and more stimulating. You can overcome plateaus and achieve a better version of yourself. Decreased Risk of Injury Doing various exercises can help you prevent injuries. This is especially important if you’re an athlete. A single injury can stall your fitness progress and athletic performance, and investing time in strength-building techniques can help build stronger muscles and bones. A study found that mixing up your workout protocols leads to better strength and a lower risk of injuries. Improved Overall Fitness Aerobic, resistance, and anaerobic exercises are surefire solutions to improving overall health. Exercise is an effective stress reliever, and adding new activities to your fitness routine gives you a sense of accomplishment after finishing them. Saves You Time Hybrid training is ideal for beginners who want to maximize their time and effort. Through a combined approach, you can work on strengthening your muscles and boosting your endurance with less training time. Key Hybrid Training Techniques Now that you understand the benefits of hybrid fitness, it’s time to discover the key elements of a basic hybrid fitness program. Resistance training: This is a crucial part of any hybrid fitness plan. Include exercises that cause muscles to contract against resistance, whether it’s resistance bands, weights or your own body weight.  Endurance: Aerobic activities like swimming, running and cycling are examples of endurance activities. Functional fitness: Incorporate functional movements like squats, deadlifts and single-leg exercises to build overall strength and stability. If you’re joining a Hyrox competition, include sled pushes and burpees. Skill-specific work: This type of exercise focuses on drills that directly boost your skills for a particular activity. For instance, if your endurance exercise is running, this may mean speed training and plyometrics. How to Design a Workout Plan Without a workout plan, you risk overtraining and injuries, especially if you’re a beginner. Here are tips for creating a hybrid training program. 1. Know Your Goal Improving your deadlift and training for an ultramarathon isn’t hybrid training. The goal is to have a blended approach that will help you work toward a single goal. In order to do this, you must identify your strengths and weaknesses. Where do you naturally excel at? Where do you feel less proficient? You can use your insights to craft a solid program. 2. Separate Strength and Endurance Sessions If you’re a beginner, do strength and cardio exercises on alternate days. Separating these workouts can help your body focus and adapt to a certain routine before trying out another form of exercise. For example, schedule your 5k run on day one and high-intensity interval training (HIIT) on the next day. 3. Decide Training Frequency Know how often you want to train. Gradually build up to at least 150 minutes of cardio every week and strength training at least twice a week. Stick to a schedule to avoid overfatigue and make sure to include rest days to give your body time to recover. You can use a hybrid training app to keep you accountable. Be realistic about your training frequency — make sure to account for your personal time. 4. Consider Hiring a Trainer Hiring a fitness coach is a worthwhile investment, especially if you have to meet a specific goal at a certain time. Look for coaches who have relevant certifications and experience in your focus area. Hybrid Training Program Ideas Looking for hybrid training split ideas? Check out these sample programs. 1. Beginner-Friendly Program Now that you know your strengths and weaknesses, it’s time to create your training program. Select exercises and structure your workouts well. Here’s an example: Warm-up: Yoga can be an effective workout that can help improve your mindfulness and make you more engaged in your workouts. Strength: Try compound movements, such as squat with an overhead press. You can also use resistance bands to strengthen your muscles. Endurance: Running, high-intensity interval training (HIIT) and cycling are great ways to boost your endurance. Functional: These aim to mimic real-life movements, training your body to be better at daily tasks. Kettlebell swings or box jumps are great exercises. Flexibility: Dynamic stretching, climbing stairs and hill walking can help boost your flexibility. Rest: Incorporate short-term recovery, like cooldowns, and long-term recovery, like a whole day's rest. 2. 50/50 Split Focus This gives strength and endurance training equal training time. Here’s how it might look: Monday: Strength training Tuesday: Low-intensity cardio Wednesday: Strength training Thursday: Rest Friday: Strength training Saturday: Long slow distance or tempo run Try Hybrid Training Today You now know what it takes to start your hybrid fitness journey. What you only need to do is take action and try it. Soon enough, you’ll reap the rewards of your effort.

For years, women activewear felt like a collection of fitted leggings and sleeveless tops. However, every woman deserves to feel powerful and confident as she pushes her limits while honoring her personal, cultural or religious values. Discover the best modest workout clothes that’ll empower you. Who Is TikTok’s Biggest Modest Activewear Influencer? If you’re on FitTok, chances are you’ve seen Leana Deeb, the Muslim-veiled fitness content creator and trainer who has inspired millions of women. She has been dedicated to an active lifestyle for years, and when she wore hijab in the summer of 2023, she revolutionized the modest activewear industry. Leana inspires women to wear modest workout gear for co-ed workout spaces by collaborating with Gymshark, a workout clothing brand. https://www.tiktok.com/@leanadeeb/video/7495911738483756319 She is a testament that fitness is not just about looking beautiful anymore, but creating an inclusive space where people from various cultural backgrounds and lifestyles feel empowered. 5 Empowering Modest Workout Clothes to Wear These modest activewear pieces are sure to give you newfound confidence and validation at the gym or outdoors 1. ODIZLI 2-Piece Lightweight Tracksuit Image source: Amazon This piece features a loose-fit long sleeve and pants, making it ideal for chill morning or afternoon walks, indoor yoga or Pilates, and even on errand days when you want to achieve that chic athleisure look. The fabric is made of breathable cotton linen material and has impressive construction.  Styling tip: Put on your favorite hijab and white trainers to look classy. 2. HOKOYI Women's Modest Long Skirt with Attached Leggings Image source: Amazon Best believe you’ll look chic and classy in this modest activewear. This below-the-knee skirt has built-in leggings with pockets for your small valuables. It’s made of polyester and spandex, making it stretchy, moisture-resistant, and non-see-through. You can wear it during your upper body workouts and flex that gorgeous, modest woman can lift weights, too. Styling tip: Wear with a long-sleeve shirt, running jacket or a fitted hooded midi top. 3. Artizara One-Piece Sports Hijab Image source: Amazon This hijab has everything an active Muslim woman is looking for — light, breathable, stays put during intense workouts and fully covers the head and neck while on the move. It’s made of fine soft rayon jersey and nonslip technology. Look great, feel confident and elevate your athletic performance with a trusty hijab. Styling tip: Match your hijab’s color with your favorite activewear pants or skirt. 4. Istanbul Styles Stylish and Casual Tracksuit Image source: Amazon This stylish two-piece is ideal for gym workouts, outdoor sports and daily activities. It’s made of soft, breathable fabric, ensuring you stay comfortable as you work your way toward your fitness goals. It has side pockets for your mini valuables. Styling tip: Wear it as is or with a stylish scarf during colder days. 5. Trendy Queen Oversized Long-Sleeved Shirt Image source: Amazon An oversized long-sleeved shirt is a must-have for every modest woman’s wardrobe. This modest workout clothing is versatile, you can pair it with almost any type of pants or leggings. It’s breathable, lightweight and soft. Styling tip: Pair with yoga pants, loose-fitting pants or a long skirt with leggings. Wear appropriate running shoes that provide arch support and traction. Look Good, Feel Empowered These modest workout clothes will make you realize that it’s possible to stay stylish and true to your cultural or religious values. Follow these tips to feel unstoppable at the gym.

Are you one of those who thinks of your sunset years as a time to slow down on your exercise program? Nonsense. Keeping moving is one of the best ways to improve your strength, coordination and balance, maintaining your independence as you age.  However, you might have decided to give the gym a permanent pass since the pandemic. It’s important to prioritize your safety — but you still need the right gear. Here are 15 of the best pieces of home exercise equipment for seniors, including tools for every budget.  1. A Quality Set of Resistance Bands Resistance bands offer the ultimate in fitness flexibility, and it isn’t only because they’re made of pliable rubber. Are you one of those who plans to spend much of your golden years traveling? If so, you’ll want to add these devices to your must-have list. They slide into a suitcase without taking up much space or adding extra weight.  You can find multiple versions. The best sets come with various weights and attachments to suit every fitness level. A pair of comfort-grip handles makes these gadgets less painful to hold.  2. A Small Set of Dumbbells If you’ve decided to give the gym a permanent pass, why not invest in some weights for your home? You don’t need a fancy bench setup — a few pairs of inexpensive hand weights should suffice.  The best part? You can buy a full set or mix and match the weights that are perfect for you. The latter method also works if you’re on a budget and putting together your home gym one small step at a time.  3. An Under-the-Desk Bike  Entering your golden years doesn’t necessarily mean hanging up your apron anymore. Some seniors continue to work for financial reasons, while others, such as knowledge workers, find themselves bored without structured tasks to occupy themselves.  Get in a workout in your home office with an under-the-desk bike that lets you pedal while you crunch numbers or copy. You’ll improve your leg and cardiovascular strength while keeping blood flowing to your brain to help you focus.  4. A Hula Hoop Do you want to whittle your waistline? You probably learned one of the best exercises for doing so when you were a child.  A hula hoop is the ideal tummy toner to pick up for less than $25. You can find many in online stores with adjustable sizes that will suit both novices and experts. This weighted model increases the intensity and lets you burn calories in a fun way. Plus, it's detachable so you can carry it wherever you go — in the office, at the beach or while traveling.  5. Quality Walking Shoes  Walking is one of the best cardiovascular exercises you can do. You don’t have to focus on following any complex moves, letting your mind wander while you stroll. Plus, it’s inherently low-impact, easing stress on your joints.  You can further increase your comfort with the right shoes. Look for models with a comfortable fit and a supportive insole that cushions your feet, knees and back with each stride.  6. A Natural Jute Yoga Mat  Yoga is the ultimate mindfulness practice. You shut the outside world away and focus only on your breath and body movements. You don’t have to worry if you have zero experience. Poses like balasana or child’s pose and savasana or corpse pose are easy to execute for any novice.  However, practicing on the wrong surface can lead to injury, even broken bones. You need a quality mat that will support you when you try tricky moves. This version uses natural jute for superior sustainability and a surface that won’t slide when it gets sweaty.  7. A Set of Hand Grips Grip strength relates to your overall health and aging. It's correlated with various conditions, like Type 2 diabetes, stroke, cardiovascular diseases, chronic kidney and liver disease and some cancers and sarcopenia.  How many times have you stood in your kitchen, struggling with a jar lid? Strengthening your hands might seem like a detail you can overlook — until you encounter a package of pickles you can’t open.  A set of hand grips helps you maintain your strength as you get older. You can also stop asking your relatives to help you open this or that — you have it covered.  8. A Set of Fitness Dice Do you try to vary your workout? You can make doing so effortless — and more fun — with a set of fitness dice. A few rolls reveal the moves you need to do and the requisite reps.  You can use this tool to get your grandkids moving, too. Children love playing games and participating in physical activity. Get healthier while enjoying a new pastime together.  9. A Foam Roller  You could find a massage therapist who specializes in myofascial release — if you have deep pockets. Many insurance plans still fail to cover this holistic treatment.  If you don’t have the big bucks, make a foam roller your friend. It doesn’t take long to master a few moves for deep spine relief and muscle recovery. Apply it with pressure to sore muscles to recover from your last tough workout.  10. Walking Pad With Handrails Today’s treadmills are much sleeker and smarter. Some even fold away under a bed, desk or couch. But what really makes them senior-friendly are the safety rails, low step-up heights and gentle walking modes. Many now sync with health apps to track steps, heart rate and calories burned, making it easier to monitor your progress over time. 11. Balance Trainers Maintaining balance is critical as you age as it prevents falls and improves overall mobility. That’s why balance trainers, like BOSU balls or wobble boards are excellent additions to your routine.  BOSU balls are fantastic for improving flexibility, endurance and strength, as well as rehabilitation after an injury. Start with a wall or chair nearby for added support.  12. Yoga Blocks Yoga is a great exercise for everyone, regardless of age or flexibility. Yoga blocks offer support and stability during stretches and poses, especially if you deal with stiff joints or limited range of motion. They help you maintain proper alignment without strain. Sit on one during seated exercises to raise your hips and support your spine.  13. Pedal Exercisers Not ready to stand and sweat or a bike feels like too much? Pedal exercisers are a low-effort, high-reward solution. Simply place it under your desk or in front of your favorite chair and start pedaling. It’s excellent for strengthening your lower body, boosting circulation and improving joint mobility. Some come with digital displays to track time, speed and calories burned.  14. Stretch Straps Many people overlook stretching, but it can ease pain and reduce your risk of injury. Stretch straps give you more control over your stretches, especially if you have limited flexibility. They’re lightweight, portable and perfect for daily use. Pair it with a yoga mat for a full at-home stretching routine.  15. Massage Tools Massage guns aren’t just for athletes. Many brands offer gentle-speed models with soft heads designed for sensitive muscles. These help reduce stiffness, improve blood flow and are great for tackling shoulder knots or lower back tension. They’re a fantastic addition to your post-workout recovery routine, helping to alleviate sore muscles and leave your body feeling refreshed. Choose a model with an easy-grip handle and adjustable speeds.  Best Home Exercise Equipment for Seniors You don’t have to go back to the gym to maintain fitness as you age. Stock your home with this best home exercise equipment for seniors and stay healthy through your golden years.  Original Publish Date: December 27, 2021 — Updated May 19, 2025