Dr Saurabh Sethi is a celebrated Harvard and Stanford University-educated gastroenterologist who regularly shares insights into gut health and digestion on Instagram, where he's amassed over one million followers.

In this video, the doctor rated a selection of fruits from one to 10, with 10 being the best fruit for gut health.

The doctor gave scores to several fruits, but only one scored the top spot - blueberries. These are rich in fibre and antioxidants, feed the 'good' bacteria in the gut, and have been shown to reduce inflammation. Small fruits, big benefits.

Pomegranate was next best with a score of nine, followed by kiwi and apples.

A very ripe banana ranked as one of the least beneficial fruits, but it's by no means one of the worst foods for gut health. In another video, the doctor gives that title to bacon, with an impressive score of minus 10.

Grapes and oranges are also near the bottom of the list, while pears, a green banana and melons sit in the middle of the lineup.

The best fruit for gut health - list in full:

• Blueberries: 10
• Pomegranate: 9
• Kiwi: 8
• Apple: 7
• Pears: 6
• Slightly green bananas: 5
• Melons: 4
• Oranges: 3
• Grapes: 2
• Very ripe banana: 1

While some people praised Dr Sethi's list, others pointed out that he doesn't explain why the best fruit for gut health is a blueberries and why other fruits (known for being some of the top gut-healthy foods, like apples) sit towards the bottom of the list.

One explanation could be that apple skin is known to cause bloating for some people, as the skin is rich in pectin, a type of fibre fermented in the gut.

Others were concerned that ranking fruits lower down on the list could put people off eating them, when all fruit is beneficial for a healthy gut and overall wellbeing. A 2025 review in the Journal of Food Science & Nutrition found that berries, citrus fruits, apples, and bananas have "significant potential" for keeping our gut bacteria healthy and "boosting immunity".

Blueberries aren't only winners for gut health, though. In another video, Dr Suthi points out that combining the berries with walnuts has added benefits for another part of the body.

"The polyphenols and omega-3s team up to protect your brain," he shared.

What about fruit juices and dried fruit?

Blueberries can be expensive and not always in season, so fruit juice and dried alternatives might seem like a good alternative. However, if store-bought, it's important to make sure these don't have added sugars or agents that could remove some hard-won benefits.

Frozen fruit is the other option. It tends to be cheaper than fresh varieties, it's available all year round, and is easy to store in the freezer for smoothies or spicing up your porridge.

Of course, the key to a healthy and balanced diet is to combine the gut-healthy foods described by Dr Suthi with those rich in protein, vegetables, legumes, and wholegrains.

Always talk to your doctor if you plan on making bigger changes to your diet.

The thing is, lovely readers, we are moving away from self-doubt and negative thoughts in the direction of body freedom, are we not?

Forgive me if I go all therapist on you, but we can and should rock whatever outfits we like. We are all gorgeous, and we all have something to offer this world that doesn’t begin and end with a pair of killer pins, so let’s start with a rule: We pledge not to say anything to ourselves that we wouldn’t say to our best friend.

Right, let’s crack on with some practical advice.

1. Pick a confidence-boosting style of shorts

First, a quick word about the type of shorts you could choose to wear this summer.

I think denim is always a good option, as they’re never out of fashion, have plenty of pockets (to hold things like dog-poo bags, a phone and even a cheeky lipstick) and the tough material contains any wobbles you might be worried about.

Think high-cotton content and minimum stretch, if any at all. A large dose of elastane doesn’t help the shorts hold their shape and you’ll have soon discarded them to the back of the wardrobe.

I’m no stylist [though woman&home has spoken to fashion experts for their How to style shorts advice article], but aiming for a slight kick-out flare on the bottom hem can give a much more flattering shape and make your waist appear smaller. Fingers crossed, as I have one of the tree-trunk variety.

2. Tone your leg muscles for confidence and strength

If you want to improve the muscle tone of your legs, there is plenty you can do, so long as you don’t expect overnight results. And (stands on an apple crate to shout this), remember that muscle and fat are different types of tissue.

You can certainly isolate leg muscles to work on, which will make them firmer and stronger, but it won’t get rid of the fat on top.

Losing fat from your legs comes from being in a calorie deficit, and you can find out how many calories you need to lose fat by using an online calorie calculator to work it out.

In short (pun intended), a healthy diet high in protein and adequate carbohydrate, and low in sugar, combined with a decent step count and two to three sessions of strength training per week, gets results.

To build muscle in your legs (don’t be frightened of that term – it just means making your muscles denser, not looking like an Olympic weightlifter), then a short programme, three times a week, of squats, lunges, walking lunges and wall squats, will do wonders.

3. Try this legs workout

Stand against a wall, walk your feet forwards a little and slide your back down the wall, so your hips are level with your knees. Hold for 30 seconds.

Then do 10 squats and 10 lunges on each leg. Do all of that once.

Take a 30-second rest, then do it all twice more.

Repeat this move two days later.

Remember two things, though:

1) Don’t forget to stretch

2) The shape and the size of our thighs do not define us!

Annie is a fat-loss and fitness coach, and creator of theblastplan.com, which is an online programme of exercise and nutrition guidance aimed at midlife women. Follow her on Instagram @anniedeadmantraining for health tips and lots of laughs too.

Shop for new shorts

We are all aware that cold-water swimming offers numerous benefits for both our mental and physical health. Increased fitness levels, mental clarity and a rush of endorphins are just some of the noted effects, not to mention the positive impact of ecotherapy. While there are plenty of heated lidos and natural springs to experience, adding some cold water dips into your routine could bring even more health benefits.

From Olympic pools and community lidos to famous hot springs, this is your ultimate list of incredible places to go swimming in the UK, Europe and beyond. Let these incredible pools, picturesque lidos, and beautiful nature spots for wild swimming inspire you to reach for your swimsuit and try somewhere new.

Best places to go swimming in the world

Bondi Icebergs Pool, Sydney

Bondi Icebergs, perched at the top of Bondi Beach, has to be one of the most iconic swimming spots in the world. The waves here can get choppy, which only adds to the atmosphere of lane swimming in this ocean-facing pool. There's also the famous Icebergs Dining Room and Bar, where swimmers can grab a sophisticated nightcap after a swim.

Clevedon Marine Lake, Somerset

Clevedon Marine Lake is one of the most beautiful places in the UK to watch the sunset from the water. This 250-meter-long and 100-meter-wide manmade lake is situated next to the sea in Somerset and provides the opportunity for a wild dip with slightly calmer conditions. Volunteers run Clevedon Marine Lake, so it's free to visit for a swim, though donations are welcome.

Hanging Gardens of Bali, Ubud, Bali

For those seeking a more exotic spot to enjoy a dip in nature, the Hanging Gardens of Bali, located in the spiritual centre of Ubud, offer complete tranquillity surrounded by lush greenery. Look out over the scenic rice fields in the area while taking a refreshing dip - tropical swims don't get much better than this.

Queen Elizabeth Olympic Park, London

The London Aquatics Centre was one of the main venues of the 2012 Summer Olympics and the 2012 Summer Paralympics, and is an awe-inspiring venue that has hosted some of the world's best swimmers. It's now open to the public as an indoor facility with two swimming pools and a diving pool in the Queen Elizabeth Olympic Park at Stratford.

Palm Jumeirah, Dubai

The Palm, an archipelago of artificial islands on the Persian Gulf in Jumeirah, Dubai, is full of luxury hotels, with Atlantis, The Anantara, Raffles and the Waldorf Astoria just some of the luxury brands you can experience here. There's no shortage of incredible hotel pools with plush day beds and views out to sea.

1 Hotel Brooklyn Bridge, New York

A swim with panoramic city views is one of life's great joys - and there are few views more iconic than Manhattan's skyline. 1 Hotel Brooklyn Bridge in New York has an impressive rooftop pool that overlooks the Brooklyn Bridge and the East River, and serves cocktails and light bites for an after-swim snack.

Bosphorus Cross Continental Swim Challenge, Istanbul, Turkey

The Bosphorus is a sea strait in Istanbul that usually operates as a shipping channel. But once a year, it turns into an annual swimming race for the Bosphorus Cross Continental Swim Challenge. Close to 2,000 swimmers take to the water for this annual event - but it's not for the faint-hearted. The route will take past picturesque parts of the city, but it's a challenge for experienced swimmers only due to strong currents.

Parliament Hill Lido, London

Parliament Hill is one of the most famous lidos in the UK. Also sometimes called Hampstead Heath Lido, the 60-meter unheated pool is situated on the outskirts of Hampstead Heath in a serene setting, and visitors come from far and wide to swim some laps in this iconic spot. Most lidos in London are unheated, which can be more difficult in the winter months, but they're a huge attraction in the capital for summer swims.

Blue Lagoon, Iceland

The Blue Lagoon in Iceland is one of the most famous landmarks in the world. The mineral-rich pool has a high silica content, which gives it a milky blue appearance. It's also believed that the naturally warm pools, located in southwest Iceland on the Reykjanes Peninsula, can help rejuvenate the skin.

Grand Hotel Tremezzo, Lake Como, Italy

For a truly showstopping swimming pool, look no further than Grand Hotel Tremezzo in Lake Como. This slightly Wes Anderson-style property truly deserves to be called iconic. The floating pool on the lake at the front of this stylish hotel sets the scene perfectly, surrounded by sun loungers with striped orange and cream loungers. A swim here is the stuff European holiday dreams are made of.

Sky Pool, Battersea

The Sky Pool in Battersea should be on every keen swimmer's bucket list. The unique pool is a world first, with a clear bottom suspended between two buildings in Embassy Gardens. As well as being visually striking from underneath, it offers incredible views across London. The Sky Deck also features a spa, orangery, and bar - but you'll need to be a member or know one to get in.

Olympiapark Schwimmstadion, Munich

The Olympiapark Schwimmstadion in Munich was famously a key venue during the 1972 Summer Olympics. It's now open to the public and offers a grand and historical place to swim. Its vast size means it hardly ever feels too busy, too, and the pool offers the chance to explore the athletic side of swimming as well as swimming as a relaxing hobby.

Hampstead Ponds, London

Hampstead Ponds is the epitome of a countryside idyll, with the spacious ponds surrounded by nature in one of London's most charming areas. A world away from busy Oxford Street, Hampstead Village is worth a visit after a dip in the ponds to explore its many pubs, cafes and independent shops. There is a mixed pond to swim in, as well as a men's and ladies' pond.

Marina Bay Sands, Singapore

The rooftop pool at Marina Bay Sands in Singapore has to be one of the most photographed pools in the world - and for good reason. For starters, it's a vast space, making it the world's largest rooftop infinity pool, and the stunning rooftop pool is renowned for its panoramic views. You'll spot this landmark from afar, too, as an integral part of Singapore's skyline.

Maldives

The Maldives are known for their panoramic sea views, with crystal-clear turquoise-hued ocean as far as the eye can see. White sandy beaches and azure waters make for ideal swimming conditions, while the abundant marine life means snorkelling is a magical experience. For those who love sea swims in paradise, the Maldives will always be a bucket-list destination.

Cenotes on the Yucatan Peninsula, Mexico

For a completely different swimming experience, cenotes take the concept of 'wild swimming' to new heights. These freshwater sinkholes are situated in caves, providing a place to go snorkelling, diving or cliff jumping. Cenotes also have a deep cultural significance for the Maya, who believe they're sacred portals to the underworld.

The Dead Sea in Jordan

The Dead Sea is another must-visit for swimming fans, offering a truly unique experience. The high levels of salt in the water make it easier to float, meaning swimming is effortless. Similar to the mineral-rich water of The Blue Lagoon in Iceland, swimming here is also believed to have benefits for the skin and overall health.

Rooftop pools in Cape Town, South Africa

Cape Town is also a brilliant destination for swimmers, thanks to its abundance of rooftop and coastal pools in some stunning hotels. The Silo Hotel in particular, is an incredible place to stay, towering over the V&A Waterfront. Head up to the hotel's rooftop pool to see panoramic views of Table Mountain and Cape Town's skyline.

Wadis, Oman

Wadis are another example of a beautiful natural swimming spot. Wadis are riverbeds that are usually dry but are filled with water during the rainy season, with some filled all year round. You'll find plenty of Wadis in Oman, with Wadi Shab, Wadi Damm, Bimmah Sink Hole, and Wadi Hawasinah some famous examples.

The Serpentine, London

There's no shortage of incredible places to swim in London, with many semi-wild spots on offer. The Serpentine Lake in Hyde Park features a designated swimming area and is arguably one of the most iconic swimming spots in the UK. Take a picnic and explore the park on foot as well, and you have the makings of a quintessential London summer day out.

The Porchester Spa, London

The Porchester Spa is steeped in history, boasting art nouveau Turkish baths and a barrel vaulted 30m pool in its period building. The baths themselves date back to the 1920s and include a sauna, steam room and loungers for some spa action after a dip. The best thing is that this affordable London spa is open to the public - you just need to book a spot to use the facilities.

London Fields Lido, Hackney, London

Another fabulous Lido in London (this time heated!) is London Fields Lido in a leafy part of Hackney. This 50M pool is situated in London Fields park and provides a picturesque place off the tourist trail in London - just be warned that it gets very busy during the summer months.

Tinside Lido, Devon

Tinside Lido boasts a wealth of old-world charm, retaining its original features from the 1930s. The retro lido faces out to sea - and looking at it initially, you'd be forgiven for thinking it was a spot along the Italian Riverera. The Lido also still features its original changing rooms and striped blue tiling, making for a swim steeped in history.

Fairy Pools, Noosa, Australia

There's no shortage of incredible beachside spots to explore in Australia, but if you're heading to Queensland, Noosa should be top of your list for natural beauty. As well as epic beaches, this stunning coastal location has rock pools dotted along its cliffside walking trails - nicknamed 'fairy pools' - so you can escape the heat.

Lake Bled, Slovenia

Lake Bled, situated in the Slovenian Alps, is one of Europe's most picturesque - and perhaps most visited - open water swimming spots. The surrounding mountains offer an incredible backdrop for a cold-water dip, and keen swimmers travel from far and wide to experience this natural wonder.

Keem Bay, Achill Island, Ireland

Keem Bay is off the beaten track on the serene Achill Island in the West Coast of County Mayo - but it's worth the trip out to see it. The sandy beach is surrounded by fields and friendly sheep, positioned at the foot of the Benmore Cliffs. While the Irish Sea might be typically cold, taking a dip here feels like a real experience at the edge of the world.

Lake Tahoe, USA

Lake Tahoe is a mecca for adventurers, with mountain biking, hiking, and water sports on offer, as well as some epic wild swimming. Be warned, though, Lake Tahoe is very cold, even in the summer months when temperatures rise, due to its depth and altitude.

Brockwell Lido, London

Brockwell Lido is one of the most popular community lidos in London, offering a wealth of attractions for visitors. As well as its 50-meter pool, swimmers can enjoy pizza and beer at the cafe next door and afterwards wander through Herne Hill, which has a distinctly village-like feel despite being so close to central London.

Gili Islands, Indonesia

The Gili Islands - which consist of the three islands Gili Trawangan, Gili Meno, and Gili Air - are located off the northwest coast of Lombok, Indonesia, and are popular with tourists thanks to their crystal clear waters and the slower pace of island life - there are no cars on the islands at all. Be warned, though - Gili T, as it's known, is busier and has a reputation as a party island, so you may want to look at the other options if you're looking for a more idyllic swimming session.

Bodo Harbour, Norway

For those who aren't afraid to brave icy waters, Bodo Harbour in Norway is a beautiful place for a cold-water swim. In the distance, you'll see green mountains framing the water, while a harbour wall helps shield against currents.

Amangari Resort, Utah

One of the most famous swimming pools in the world is the sandstone pool carved into the rocks at the luxury Amangari Resort, situated on the border between Arizona and Utah. This spectacular pool feels almost otherworldly with the desert background behind it, and has to be one of the most remote places for a morning dip.

Cave pools in Santorini

There's no shortage of incredible cave pools in Santorini. Hotels are often built into the rocks and provide tranquil corners to relax and unwind on one of Greece's most beautiful islands. A mass of blues and whites, the hotels on this iconic island are incredibly distinctive and provide a stunning backdrop for a leisurely swim.

I don’t know when I stopped wearing shorts. It's not as if I woke up one day and decided to keep my legs forever covered. Over the years, you make certain decisions when buying clothes. You tell yourself, ‘I am too old to wear shorts,’ or 'I don’t have the legs for shorts,' and you pick up the black leggings instead. It becomes a habit, and stepping out of that is always tricky.

But now the weather is warming up, there's no logical reason not to find a good pair of hiking shorts for women. I've also challenged myself to do more trail running in the coming months. So, instead of digging out my old bike shorts, I decided to take the plunge and try something new. Patagonia's Multi Trails Shorts were first on my list.

Patagonia Multi Trails Shorts review

Design

I am used to high-rise, slim-fitting trousers and leggings in my hiking wardrobe, so I was a little tentative about the Multi Trails Shorts when they arrived. This pair of hiking shorts for women is a mid-rise, regular fit, and a looser silhouette than I would typically opt for. But with a 51/2" inseam and an adjustable waistband, they fit me perfectly at 5ft 5 inches, with plenty of coverage for my backside.

Aside from the shape, the first thing that struck me was how light and comfortable they are. The shorts are made from 90% recycled polyester with 10% elastane, giving them a four-way stretch that makes them easy to take on and off. They've also been treated with a durable water repellent and have a locker loop on the back, so they are quick to dry.

The brief liner was a new design feature for me, but as I discovered on my walks, it's an essential for support, coverage, chafing prevention and moisture management on longer distances, so I was thankful for it in the end.

I am a fan of pockets, and these don’t disappoint either. The shorts have two deep pockets on the front, both with zips, and another pocket on the back with a popper fastening. You can easily fit your phone, keys and even a snack bar if you're out a while. Handily, you can also pack the shorts into their own back pocket for easy travelling.

What are the Patagonia Multi Trail shorts like to wear?

I’ll be honest, these are so light and airy compared to what I usually wear, so they did feel a little strange on my first outing. Not only because my legs were exposed, but it feels like you are not wearing anything, so you do have to give yourself a moment to adjust to the sensation. Of course, this means they are ideal when it gets hot, as you don’t feel caught up and compressed as you might with more tailored or heavier bottoms.

As expected in the UK, I experienced all elements while testing the shorts. Luckily, the shorts (and my pick of the best walking shoes) could keep up. On one hike alone, on the West Yorkshire moors, there was wind, rain and sunshine, but I can say they remained comfy throughout, including when I sat down on the grass for a cuppa.

In fact, I got quite accustomed to the air flow these shorts allow, once I reminded myself that I was fully covered on all fronts.

I have also worn them in my capacity as a burgeoning trail runner. It's very early days, and I can’t say I was out for more than 45 minutes, but it was a particularly warm afternoon one day. I didn’t chafe around the waistband - noteworthy considering they are new shorts - and they stayed in place. I didn't have to keep pulling them back into place every few strides.

It's enough that I am getting my legs out, so there was little chance of going commando while wearing these shorts, even though the brief liner allows you to run (or hike!) without wearing additional underwear should you want to.

What weather are the hiking shorts suitable for?

The Patagonia Multi Trail Shorts are my pick of the best hiking shorts for women as they're so versatile, suitable for rain and sunshine. I got caught in more than one shower wearing them, but the material blend and lightweight design meant they dried in minutes.

I have also read reviews from people who have happily worn them while doing water activities. So, they are worth considering if you are looking for shorts to wear while paddleboarding or kayaking this summer.

The only thing I would say is that these shorts aren't suitable for reaping the benefits of hiking in winter. Keep them for the warmer months or indoor use, and swap to workout leggings in winter. Trust me, your legs will thank you for it.

Alternative hiking shorts options

And nor should you need to, as these are all common symptoms that, on their own, mean very little. However, it's good to know where some of our more bizarre bodily functions come from, and to check that they are not some of the vague symptoms we shouldn't ignore.

"Most of these symptoms are completely harmless, but if they're persistent or affecting your quality of life, that's when it's time to speak to your doctor," he says.

The doctor, who is a frequent guest on Lorraine and This Morning, and woman&home's resident GP, shared the answers to these questions and more in an Instagram video this week.

Why does my eye twitch?

If your eyelid is twitching, seemingly for no reason, like it's doing its "own little dance", there's no need to worry.

"That's called myochimia," he says. "It's a spontaneous, involuntary muscle contraction. Usually, of a particular muscle in the eyelid and triggered by things like caffeine, fatigue, or stress."

It might feel odd, but it's a benign condition. The only reason to see a GP about it would be if it "spreads beyond the eye" or lasted for more than a few weeks.

Why do I always need the loo after a coffee?

If you need the loo immediately after your morning coffee, you're not alone, the doctor says. It's a very common symptom - and one that's linked to our gut health.

"Have you ever noticed how coffee goes straight through you, particularly first thing in the morning? That's thanks to your gastrocolic reflex, a natural response where stretching the stomach sends signals to the colon to get moving."

Caffeine makes this response stronger by stimulating the release of gastrin, a hormone that promotes digestion and contraction of the bowels, and increases movement in the gut overall.

"It's especially strong after fasting overnight," he adds. "It's not diarrhoea, it's just your gut waking up to its clock and doing its job."

Why do I get short of breath while talking?

If you regularly exercise and climb the stairs without an issue, you might be wondering why sometimes you can't hold a conversation without needing to take a deep breath.

"It could be a breathing pattern disorder, sometimes called dysfunctional breathing," explains Dr Khan. "This means your breathing is shallow, rapid, and mainly upper chest-based instead of coming from the diaphragm.

"It can be caused by chronic stress or anxiety, habitual overbreathing, or poor posture or poor vocal use."

Why do I only feel stressed or anxious at night?

Speaking of anxiety, the doctor says it's very common to have feeling of heighted stress, anxiety, or even pain at night, but be totally fine during the day.

As well as having more space to think when you're winding down for bed, Dr Khan says that hormone levels could be to blame for our intense emotions.

"Our cortisol levels drop in the evening. Cortisol is an anti-inflammatory hormone, so without it, pain and swelling can feel worse. Also, your circadian rhythm shifts, making your body more sensitive to stimuli at night," he says.

Why do I sweat when I'm nervous?

"Ever notice your hands, feet, or back start sweating just from nerves or stress? This is emotional sweating. It's involves sweat glands in your palms, soles, and armpits, and is triggered by your parasympathetic nervous system. That's the fight or flight response," the doctor explains.

While regular sweating from exercise helps cool the body down, emotional sweating happens due to psychological stress.

None of these symptoms is a sign that your body is "malfunctioning", says Dr Khan. "It's just doing its thing." The only reason to be concerned is if the symptoms last for longer than you'd expect or if you start experiencing them elsewhere in the body, too.

However, it can still be interesting to take a little trip down memory lane to see just how far we've come in terms of fitness, nutrition, mental health, skincare, and the rest. Indeed, you'll feel a fresh wave of gratitude that waist trainers, gluten-free everything and homemade bathroom products are no longer high on the agenda.

So, without further ado, let us explore the wellness trends that made a whole lot of noise when they arrived on the scene, but have faded fast into the health ether. What's more, we've called on the experts to explain exactly why we're saying "good riddance"...

32 ridiculous wellness trends we're happy have disappeared

Waist trainers

"Waist trainers were marketed as a quick-fix for a smaller waist, but, in reality, they do nothing for fat loss or core strength," says personal trainer Aimee Victoria Long, of the thick, corset-like band of fabric that people would hook around their mid-section. "What's more, they restrict breathing, can cause internal organ compression, and create a completely false idea of what a strong core should look like. I’m glad they’ve lost popularity - fitness should empower women, not physically constrain them."

'Detox' teas

"I'm relieved to see the decline of so-called 'detox teas' in the wellness space," notes Laura Dowling, pharmacist and founder of fabU. "These products promised rapid weight loss, glowing skin, and internal cleansing - all without any robust scientific backing. The truth is, our bodies are beautifully equipped with their own detoxification systems. The liver, kidneys, gut, and skin work tirelessly every day to eliminate toxins." More concerning still, she adds: "These teas - often loaded with laxatives or diuretics - are also potentially harmful. I’ve seen far too many people suffer from dehydration, electrolyte imbalances, and disrupted gut health."

Jade eggs

"Vaginal jade eggs - also known as 'yoni' eggs - were claimed to strengthen the pelvic floor and enhance sexual function, with suggestions that this was an ancient Chinese practice," shares Deborah Grayson, pharmacist and founder of Practice With Confidence. "These claims are unfounded - and eggs shaped from jade are also porous, which makes them difficult to sterilise. This increases the risk of infection as well as irritating or scratching the vaginal wall."

Demonizing of carbs

"While low-carb diets might offer short-term weight loss, the long-term sustainability and effects on mood, energy and even metabolic health are concerning," warns Ulrike Kuehl, head of nutrition at Lumen, of the trend for cutting out the likes of bread and pasta. "Carbs are not the enemy, they're the body’s preferred energy source and essential for brain function - especially when coming from whole-food sources like vegetables, legumes and whole grains."

'No rest days' fitness

"The hustle culture around fitness - this idea that you need to train every single day to get results - was toxic," points out Long. "It ignored the essential role of rest, recovery and hormonal balance, especially for women. More people now understand that progress comes from training smart - not just hard - and I’m so glad we’re finally normalising rest as part of the plan."

Not washing hair

“One trend I’m glad to see fade is the belief that not washing your hair for weeks or months is somehow ‘natural’ or beneficial," reveals Deborah Maguire, registered trichologist and co-owner of Seed & Soul. "In truth, a dirty scalp becomes a breeding ground for bacteria, product build-up, and inflammation. Over time, this can weaken follicles and cause shedding, especially for clients wearing extensions or with sensitive skin. Your scalp is living skin - it needs cleansing, circulation, and balance to thrive."

1,200 daily calories

"The idea that eating as little as 1,200 calories a day would lead to healthy, sustainable weight loss completely ignored the body’s basic needs," says Alison Bladh, a registered nutritional therapist. "I’ve seen people sabotage their metabolism, thyroid health, and energy levels trying to eat this way. The truth is, healthy weight management isn’t about eating less, it’s about eating smart - protein, fibre, healthy fats, and blood sugar balance are what support lasting metabolic health. Not starvation."

'Bulletproof' coffee

"Bulletproof coffee is a trend I’m happy to see go," says Elena Rolt, registered nutritional therapist at Health.Miro, of the hot drink - made by blending brewed coffee with unsalted grass-fed butter and MCT oil - that was positioned as a breakfast replacement for weight loss and mental clarity. "While it had its moment, drinking coffee on an empty stomach can stress the adrenals and thyroid - especially in already fatigued individuals - and daily use of MCT oil may negatively impact gut microbiome diversity."

'Fasted' cardio

"Remember when we were told that fasted cardio was the way to lose weight?" notes personal trainer Fiona Kavanagh, of the practice of doing endurance exercise without eating beforehand. "This is 100% dependent on the individual - some people respond better to an early morning training session completely fasted." However, if your workout is later in the day and also requires plenty of energy - like a run - then it could actually be detrimental to your health goals.

Sweating as the aim

"Literally all sweating is doing is cooling down the body to regulate your temperature," warns Kavanagh, about the previously common fitness philosophy that sweating equals a more challenging workout and more calories burned. "It absolutely does not mean you are working harder than the person next to you."

Gut health 'cleanses'

"I’m glad to see a decline in the popularity of restrictive ‘gut health detoxes’ – such as juice cleanses," explains Elouise Bauskis, nutritional therapist and scientific advisor at Nutri Advanced. "These approaches fundamentally misunderstand how our digestive systems actually work, and often do more harm than good. For instance, a recent study found that after a three-day juice-only diet, participants saw strains of bacteria associated with inflammation and gut lining issues increase in both their oral and gut microbiomes."

Facial cleansing brushes

"I'm glad to see the trend for facial cleansing brushes fade," says Dr Rakesh Anand, consultant dermatologist at Skin Surgery Associates of London. "I was lured into trying one years ago - at first, it felt satisfying, but over time it disrupted my skin barrier and triggered persistent breakouts that were difficult to manage. I now advise against using overly abrasive tools, especially in patients prone to acne or rosacea."

'DIY' skincare

"I'm happy to see the back of DIY skincare using kitchen ingredients," says Dr Olya Vorodukhina, aesthetics practitioner and founder of Angels Twelve. "Applying lemon juice or baking soda on the face was never a good idea - I’m glad we’ve moved past this trend as it caused irritation, pH imbalances and often worsened skin concerns rather than helping."

'Low-fat' foods

“For years, I fell into the low-fat trap, convinced that eating fat would make me fat - I'd choose margarine over butter, skimmed milk over full-fat and fat-free yoghurts, which are actually loaded with sugar," notes Steve Bennett, a qualified health coach and author of the book Fibre First. “After years of being on this health journey, I now understand that healthy fats are essential for hormone production, nutrient absorption and blood sugar stability. The real culprits are sugar and refined carbohydrates."

Everything 'free' diets

"Going gluten-free, dairy-free, soy-free and grain-free - even when no intolerance was present," notes Bladh. "These diets left many people undernourished and fearful of food. I worked with clients who were fatigued and constipated, thinking they were being 'clean'. Now we know that food variety supports gut health and unnecessary restriction can backfire."

Self-care 'cures all'

"Self-care became a buzzword, and the way it was portrayed - all spa days and scented candles - ignores the real and often gritty graft it takes for emotional healing," says Holly Beedon, clinical lead at Living Well UK. "In truth, real self-care can be unglamorous - such as setting boundaries with people you wouldn’t usually, going to therapy and venting the problems that have led you to where you are now, taking your medications if you need to, or simply just asking for help. It’s not always Instagram-worthy."

Wellness as a 'job'

"Wellness isn’t about doing more, it’s about doing what matters - and it shouldn't be about an 'all or nothing' approach and being constantly busy," insists Penny Weston, fitness and nutrition expert. "I love that more people are now embracing small, manageable changes. Whether it’s taking a walk, eating more mindfully, or simply pausing during the day, these small shifts can have a big impact over time, and they’re far more sustainable too.”

Over-exfoliating skin

"There was a time when aggressive facial scrubs were seen as the secret to glowing skin - but they often did more harm than good," notes Dr Sheila Li, an aesthetic doctor and founder of Mediject. "Moving on to gentler, clinically backed methods like chemical exfoliants that respect the skin's natural barrier has made a huge difference in how we treat and protect our skin. These formulations work more effectively at a cellular level, encouraging healthy turnover without causing microtears or inflammation."

Coconut oil

"I'm glad the coconut oil craze has passed," says Professor Sarah Berry, chief scientist at ZOE and professor of nutritional science at King's College London. "For a while, it was hailed as a miracle fat, but the science simply doesn't support those claims. Coconut oil is around 90% saturated fat – significantly more than butter – which raises LDL cholesterol levels and is linked to increased heart disease risk. It isn’t awful, and can be enjoyed in moderation, but it’s certainly not the heart-healthy hero it was made out to be."

Calories over nutrient density

"I've been relieved to see the obsession with calorie counting over nutrient density fade out," says VJ Hamilton, a registered nutritionist and functional medicine practitioner. "A 100-calorie rice cake and a 100-calorie portion of oily fish are not equivalent in how they nourish us. Thankfully, we’re seeing a shift toward prioritising food quality, focusing on nutrients that support hormone balance, immune function, and metabolic health, rather than just numbers."

Too much HIIT

"We're moving away from excessive HIIT - or high-intensity interval training," notes Dr Sarah Jane Khalid, a Doctify-rated counselling psychologist. "It can push our bodies to limits that spike our levels of cortisol - the primary stress hormone in the body, and involved in how our body handles 'fight or flight' when it senses a threat or perceived threat. While short-term spikes can help our body grow stronger, too high an increase over longer durations can lead to a number of unwanted side effects - including lasting anxiety outside of your workouts."

'Toxic' positivity

"I’m relieved to see the decline of spiritual bypassing in the wellness space - this idea that if you just ‘stay positive’, everything else will fall into place," says Carla von Anhalt, the founder of Sacred Tones. "While well-intentioned, it often leads to bypassing real emotions, ignoring trauma and silencing people’s pain with platitudes like ‘everything happens for a reason'." If you're struggling, then it is important to seek support from a trusted loved one or a mental health professional.

Eliminating entire food groups

"I've been most pleased to see the trend for the elimination of entire food groups without a valid reason fading," says registered dietitian Lara Dunn Ceylan. "Adopting restrictive diets by cutting out items without any clinical need - like allergies, intolerances or related symptoms - can lead to nutrient deficiencies and contribute to an unhealthy relationship with food."

Skincare 'trends'

"I was never a fan of K-Beauty - short for Korean Beauty," shares Dr Sach Mohan, cosmetic doctor and founder of Revere Clinics. "Many exotic ingredients extolled in its products have very little scientific evidence to support their somewhat far-fetched claims. We may be drawn towards unusual-sounding ingredients like fermented products, snail mucin - snail slime - or propolis, a resin-like material made by bees; however, they lack robust clinical study data. Additionally, it pushed multi-step, layering skincare routines - with up to ten products needing to be applied - however, using so many products could actually irritate the skin."

BMI to measure health

"It has been shown that BMI - or body mass index - as a measure of ‘fatness’, and therefore ‘health’, is hugely flawed," says Xuxa Milrose, nutritionist at OMNI Wellness. "Using just height and weight makes no allowances for the proportions of bone mass, muscle mass, and fat in the body, which obviously will vary greatly from person to person. It also doesn't take into account their age, gender, genetics, fitness, activity levels, diet, pre-existing conditions, blood markers or hormone levels."

Eggs 'bad' for cholesterol

"It was previously believed that eggs were bad for you due to their high cholesterol content - which some studies linked to an increased risk of heart disease due to the idea that dietary cholesterol directly raised blood cholesterol levels," explains Milrose. "However, it has since been demonstrated that this is not the case - and eggs are actually incredibly nutrient-rich and a complete protein source. They're an excellent source of vitamin B12, vitamin D and omega-3 fatty acids."

Productivity 'hacks'

"I’m really glad we’re moved away from the idea that we always need to be improving or optimising ourselves every moment of the day," says Dr Elena Touroni, a consultant psychologist and co-founder of The Chelsea Psychology Clinic. "The constant focus on productivity 'hacks' can leave people feeling exhausted and like they’re never quite enough."

Chronic cardio

"For decades, we were told that slow, steady-state cardio - think hours on the treadmill - was the gold standard for fat burning," notes Rowan Clift, training and nutrition specialist at Freeletics. "Thankfully, that myth has been replaced by a more balanced understanding of fitness. A mix of HIIT, bodyweight resistance exercises, and metabolic conditioning has proven to be more efficient for fat loss while preserving muscle mass."

One-size-fits-all supplements

"The supplement industry exploded with promises, but little personalisation," says Dr Mohammed Enayat, a GP and founder HUM2N. "People once took multivitamins or trending powders without knowing whether they needed them, and in many cases, they didn’t. Now, with easy access to lab testing, we can identify nutrient deficiencies, hormonal imbalances and inflammatory markers, and treat them precisely. This isn’t biohacking for the sake of it, it’s evidence-led optimisation."

Aesthetics-focused fitness

"There was once the idea that exercise was only worthwhile if it led to weight loss or aesthetic change, which is both harmful and untrue," says Hollie Grant, personal trainer, Pilates instructor and founder of Pilates PT as well as The Bump Plan. "For example, 'thigh gaps' became a bizarre beauty benchmark in the 2010s - but the reality is, whether you have one or not is largely down to genetics, not fitness or health. This kind of aesthetic goal only fuelled body comparison and shame, and I’m so glad we’re now helping women celebrate movement for strength, mental health, energy and feeling good in their bodies."

Raw food diet

"The raw food diet - usually consisting of raw fruits and vegetables, nuts, seeds and grains - is based on the theory that heating and cooking food destroys its nutritional content," explains Ana Carolina Goncalves, pharmacist at Pharmica. "However, the logic behind the diet is unsupported by scientific evidence - the enzymes in food are largely broken down by stomach acid before they can aid digestion, and the human body produces its own digestive enzymes very efficiently. Further still, cooking can actually enhance the quantity and availability of nutrients in some foods - for instance, cooking tomatoes increases their levels of heart-friendly lycopene."

Burning sage

"Burning sage used to be popular for clearing energy - especially in yoga studios, wellness spaces and holistic retreats - however people have become more aware that 'smudging' is a sacred Indigenous practice, and there’s been some important conversation around cultural appropriation," notes Nancy Trueman, sound practitioner and founder of True North Studio. "Plus, there are concerns about indoor air quality."

The study, published in Menopause, the journal of The Menopause Society, found that following a vegan diet for menopause can significantly reduce the severity of hot flushes.

The results came after researchers reviewed data on the benefits of a low-fat, plant-based diet. After 12 weeks, severe hot flushes were reduced by 92% in a vegan group of participants who supplemented the traditional plant-based diet with soybeans.

No significant changes were seen in the control group that followed an omnivorous diet.

Interestingly, the level of processing in the soybean product didn't make a difference either, confirming experts' theories that animal- and plant-based foods affect our bodies differently, even if they are equally processed.

The soybean-rich diet was also found to help sustainable weight loss, with a mean loss of 3.6kg for the vegan group and 0.2kg in the control group.

"This study highlights the potential positive effects of a plant-based diet rich in soy (regardless of the level of processing) in terms of both hot flash and weight management," said Dr Stephanie Faubion, the medical director for The Menopause Society. "Given these and the other known benefits in terms of lowering heart disease and cancer risk, women in midlife should consider leaning into a plant-based diet."

While this study is unique in linking soybeans of all processing types with a lower severity of hot flushes, it's not the first to suggest a vegan diet for menopause.

Research published in the Complementary Therapies in Medicine found a link between a soybean-rich vegan diet, gut health, and perimenopause. "A vegan diet with soybeans is rich in fibre and compounds called isoflavones, which help increase the abundance of gut bacteria that fight inflammation and stabilise oestrogen levels, which helps fight hot flashes," said Dr Hana Kahleova, the lead author of the study.

"Avoiding meat also helps to decrease the amount [of] gut bacteria linked to increased inflammation," she said.

What are soybeans?

Soybeans are a legume, part of the pea family. They are used to make different foods in Chinese and Japanese cuisine, with the products becoming more popular in the UK in recent years, according to the British Dietetic Association (BDA).

The BDA says some people believe soya foods can reduce the risk of heart disease and a reduction in menopausal symptoms (due to the isoflavones they contain), as the research above found.

Where can you find soya-rich products?

• Edamame
• Tofu
• Soya-based mince and meat alternatives
• Soya milk
• Soya-based yogurts
• Miso
• Tempeh
• Soy sauce
• Some types of protein powder

A note on ultra-processed foods

The study highlights the benefits of a vegan diet for menopause and suggests that, regardless of whether the soybean product is an ultra-processed food or not, you'll see the benefits.

It's important to note that ultra-processed foods have been linked to adverse cardiometabolic and mental health conditions and overall higher mortality risk, so they are not suitable as a large component of any diet.

Where possible, soya-rich natural foods and products that have undergone limited production will be best. Edamame, for example.

I started adding strength training to my workouts in my 30s, and I've come to love it. However, I'm guilty of sticking to what I can do and working some body parts more than others. My upper-body dumbbell workout is a favourite, and I like to do core exercises. My thighs? Not so much.

Though challenging, as you have to "train with intensity to really develop your quadricep muscles and force them to grow", strong thigh muscles are essential for daily life and improving in other exercises, like hiking or running, says Aoife Okonedo Martin, a certified personal trainer from Ultimate Performance.

I vowed to overhaul my routine from my back garden, using a simple pair of dumbbells and a resistance band for company. To discover exercises (aside from a classic squat) that worked for me, I spoke to personal trainers and strength specialists.

My quadricep exercises

1. Walking lunges

Walking lunges are very effective at working your quads. As you have to keep your body stable on the move, they are also excellent for improving balance and stability, as I have learnt.

Though they're not my favourite, I was familiar with this exercise before getting started, so I felt comfortable picking up my dumbbells from the first set.

Here's how to do a walking lunge with weights:

• Stand holding the dumbbells in both hands, core engaged.
• Step forward on one leg until your knee comes parallel with the floor.
• Keep your weights from swinging as you move by contracting your shoulder blades, bringing them back and down. Look forward.
• Push up from your heel and take a step forward in one motion.
• Repeat these at least 5 times on boths legs, before resting for 45-seconds. Repeat for 3 sets.

2. Reverse lunge

Reverse lunges (also known as split squats) are one of the 'must-have' exercises to strengthen the quadriceps. "I rate the split squat so highly, it's rare a client doesn't have the exercise programmed into their first training phase," Martin tells me.

"There are very few exercises that produce the results in strength, size, flexibility, and structural balance that the split squat can do all at once," she adds.

Here's how to do a split squat:

• Hold a dumbbell in each hand.
• Stand with your feet shoulder-width apart, then step forwards with one foot.
• Keep your hips straight, and raise your back heel off the ground.
• Lower your back knee, keeping your front knee in line with your ankle.
• Use both legs to push back up to your starting position.
• Try to do three sets of 10 on each leg with a 1 minute rest between each set.

3. Single leg stand

I'm not even going to try and guess how many times I tried this exercise before I did it without falling over. But, I'd say it's one of the best quadriceps exercises on my list as it works each leg individually. Doing this means you won't have one leg stronger than the other.

It was also the quadriceps exercise that I was left feeling the most 'burn' from afterwards.

Here's how to do the single-leg stand with a resistance band:

• byStart from sitting with your legs bent at 90 degrees on a chair or bench
• Put the resistance band around your legs, just above the knee.
• Tilt forward slightly and lift one leg off the floor by a couple of inches.
• With your arms out in front of you, stand up on one leg.
• Slowly sit back down again and repeat on this leg 10 times.
• Swap to the other leg and do the same.
• Aim for three sets on each leg.

4. Lateral band walk

The lateral band walk (aka. the 'crab' walk) is traditionally a glute exercise. However, it also works the quads and hip flexors, making it an all-around excellent lower-body movement to include in a resistance band workout.

I tried this one on a few sunny days in the garden while chatting to my children, who were playing football. I think they thought I was mad, crab-walking across the grass, but I could feel my quads working hard, even after just a few minutes.

Here's how to do a lateral band walk:

• Put the band around your legs, just above your knee.
• Stand with your legs hip-width apart.
• Squat down and take a small step to the right.
• Keep your legs apart as you take small steps for 30 seconds.
• After 30 seconds, start walking back in the opposite direction.
• Try to do three sets with 45 seconds rest between.

5. Goblet squats

I had to include a couple of squats in the mix, but these are alternatives to the classic bodyweight or barbell squat.

The goblet squat is “one of the best exercises for targeting the quadriceps," says PT and strength training specialist Anya Russell.

“It also works the hamstrings, glutes and core, making it a compound movement beneficial for overall lower-body strength,” she says.

This type of squat engages all four muscles in your quads, and it can be done with a dumbbell or kettlebell. I tried it with a 10kg dumbbell, which really intensified things. My quads were shaking by the end of the sets.

Here's how to do a goblet squat:

• Hold your weight with two hands just below your chin.
• Stand with your feet shoulder-width apart, with your toes pointing outwards slightly.
• Bend your knees until your thighs are parallel to the ground, or as low as you can.
• Hold for a second or two and then push back up to standing.
• Try to do three sets of 10 to 12 squats with a 45-second rest between.

6. Spanish squats

A Spanish squat isn't just a great way to target and strengthen the quads, says Russell, "it's also a low-impact exercise for those with knee pain."

They are particularly effective at isolating the quads and can be used to reinforce proper knee positioning, reducing strain on the joints, she says.

Here's how to do a Spanish squat with a resistance band:

• Loop a resistance band around a stable structure, like a pole or tree.
• Stretch the band around the backs of your knees and move back until it’s taut.
• Squat down as far as you can with your arms stretched in front of you.
• Hold the squat for a few seconds before returning to standing.
• Try three sets of 10 squats with 45 seconds of rest between.

Quadricep exercises with machines

Prefer to do your quadricep exercises in the gym? Make use of equipment like the leg press, leg extension, and hack squat machines.

1. Leg press

Regular gym users will be familiar with the leg press machine. It’s a good one for beginners because you can adjust the weights easily, and it takes the pressure off your knees because it’s done from a sitting position.

Martin says: “The leg press is excellent for targeting the quads, especially when foot placement is adjusted [lower on the footplate and a narrower stance] to emphasise quadriceps engagement.”

2. Leg extension machine

The leg extension works by extending the knee from bent to straight with weight on top of your lower legs. “This isolation exercise focuses solely on the quadriceps, making it ideal for muscle activation and hypertrophy (growing muscle cells),” says Martin.

Make sure the machine is adjusted properly. The pad by your feet should sit comfortably in the crook of your ankle, and your knees should be in line with the bottom of the seat pad for support.

3. Hack squat machine

A hack squat "allows for controlled squat movement, placing significant emphasis on the quadriceps while reducing strain on the lower back," says Martin.

While using a barbell to squat will engage more muscles as you're forced to maintain your own balance, a hack squat is an easy way to isolate your thigh muscles.

Can you do quadriceps exercises with bad knees?

My knees have become more sore and achy over the last few years, so I knew I needed to be careful doing some of these exercises, so I didn’t injure myself. If you have knee problems, speak to your doctor or a physio before including quadriceps exercise in your workouts.

If you’ve had knee surgery, a physiotherapist will recommend suitable exercises.

It’s often highly beneficial to train your quads even if you have bad knees, says Martin. You just need to be careful how you do it.

“Strengthening the quadriceps can actually help support and stabilise the knee joint, potentially reducing pain and improving function over time,” she explains. “The key is to choose exercises that minimise strain, such as controlled movements on machines like the leg press or leg extension, where the range of motion and resistance can be carefully adjusted.”

Russell suggests making modifications like these in your quadricep exercises:

• TRX-Assisted Squats: Using suspension trainers to reduce knee strain.
• Partial range leg extensions: Limiting the range of motion to avoid discomfort.
• Straight leg raises: Strengthen the quads without bending the knee.

Does walking uphill strengthen your quadriceps?

Yes, walking uphill is an alternative quadricep exercise as you have to work harder to move up the incline. If you added one of the best weighted vests or ankle weights for walking to your workout, you'll see even more progress.

"When you walk uphill, your body works against gravity, which increases the load on your quads. This makes them work harder than they would on flat ground," says Russell. "Over time, this added resistance helps build strength and endurance in these muscles, as well as the glutes, calves, and hamstrings."

How do you know if you have weak quadriceps?

• Knee pain or discomfort, especially when walking downstairs, squatting or standing up from a chair
• Unstable knees during exercise or movement
• Tiring quickly when walking or climbing stairs
• Poor posture or compensation from other muscles, such as leaning forward during squats, says Russell.
• Muscle imbalances - other areas like your hamstrings or hips feel tight or overworked.

You also might experience “decreased speed or power in activities like running or jumping," says Martin.

But if you're still unsure, try Russell's simple test: "Sit on a chair and stand up without using your hands. If it feels challenging, or if your knees cave in, your quads likely need strengthening," she says.

In 2014, she told The Los Angeles Times: "With fitness, I try not to be too strict with it and mix it up to make sure it stays fun. I run, ride my bike, do yoga - whatever I can do and wherever I am in the world."

However, it appears Nicole Kidman is also a fan of another popular workout: strength training. On The Tonight Show Starring Jimmy Fallon last year, her A Family Affair co-star Joey King revealed the lower-body workout Nicole swears by. The film is about a widowed writer who begins an affair with a young actor her daughter works for. Joey, who is 25, plays her daughter.

“She taught me the most epic, awful butt workout I've ever learned in my life," Joey told Fallon. "It was so intense. I was like, 'I'm a youngster. I can hang. I'm young, and I'm agile’. I thought I could hang, but I couldn't hang."

The workout includes exercises like donkey kicks, fire hydrants, and rainbows, which all focus on the glutes (buttocks), quadriceps (thighs), and hamstrings (back of thighs), and wouldn't look out of place in a Pilates workout at home.

While Nicole apparently did the workout in jeans, Joey said it wasn't a routine for the faint-hearted. "You have to keep your leg in the air for like 12 years, it's so hard," she said.

“I do it still, because it’s like so effective, so I send her photos whenever I do it. I’m like, ‘Call an ambulance, love you!!’”

Want to try the Nicole Kidman workout? Grab your yoga mat and have a go. Together, the workout should take you about 15 minutes.

Try the Nicole Kidman workout

1. Donkey kicks

• Come down onto your yoga mat on your hands and knees, making sure your hands are under your shoulders and your knees sit under your hips.
• Keep your knees bent but lift one back and up toward the ceiling.
• When you reach your upper limit, try to push a little higher
• Hold this position for a few moments and focus on squeezing your glutes.
• Slowly bring your knee back to the starting position.

Rebecca Douden, Pilates instructor and founder of the Pilates Prescription previously recommended this move to us too. She said one mistake people often make with the exercise is arching their back as they lift the leg, out of habit or a lack of mobility. "We want to avoid this," she says. "Make sure to keep your spine long and your core engaged.""

2. Rainbow

• Start on all fours, same as the donkey kick position, with your wrists under your shoulders and knees under your hips.
• Raise your one leg, with your glutes engaged and thigh parallel to the floor.
• In a controlled way, rotate your leg from the knee towards your body and away, in an arc (or rainbow) shape.
• Stay in your range of motion and don't push yourself beyond your capabilities.

3. Fire hydrants

• Set up in the same way as the donkey kicks and rainbow exercise, on all fours on your yoga mat with your shoulders stacked over your wrists and knees under your hips.
• Keep your spine long and back straight.
• Bring your heel towards your buttocks, squeezing your glute as you do so.
• Keeping your hips square to the floor, bring your leg out to the side of your body.
• Hold it there for a moment, before returning to the starting position.

Joey didn't reveal the exact details of the other exercises in the Nicole Kidman workout and alludes that it contained a few more than this, but this simple three-step routine covers the basics for stronger glutes.

If you're looking to build your core and lower body strength, you might also like to try the clamshell and bird dog exercises. Just like the ones in Nicole's workout, they can be made harder by doing them as part of a Pilates with weights workout, too, using dumbbells or bands for resistance.

Along with low-impact strength moves, Nicole has shared a love for running and yoga. She told Women's Health that she comes from "a marathon running family, so that’s been part of my life since I was a little girl".

She also revealed her favourite yoga workout: "I do ashtanga. I like vinyasa, too. It's very good if you run. For the IT band, you know," she said. "Particularly as you're getting older, you need to do the things that are not high impact."

Fortunately, it is possible to cultivate an approach to tech use that is beneficial, rather than detrimental to your wellbeing. With some simple tweaks as to how you engage with your devices and easy changes to your day-to-day schedule, you can control your devices for the better, without them controlling you.

From reorganizing your home screen to switching up your morning routine, we have called on the experts to share their insight and have also collated the many ways in which you can improve your tech use for the better. Just plug in to these tips and you're sure to be inspired...

Expert-backed ways to have a healthier relationship with your tech

Switch function

"Use your tech as an opportunity for reflection," says Nicola Noél, a specialist psychiatric nurse, mindset coach and founder of Brainworks Therapy. "Try voice-noting yourself instead of bottling things up or record short videos talking through your thoughts. You’re literally rewiring your brain when you use tech to self-process instead of self-punish. It’s digital self-therapy, without the performance pressure."

Play detective

"Your tech habits are telling on you," insists mindset coach, Nicola Noél. "That 3pm scroll through chaotic accounts? Not random. That urge to check your ex’s posts? A red flag from your nervous system. Don’t just shame the habit, decode the craving. Turn every tech-trigger into a self-inquiry: 'what am I really needing right now?'

"Spoiler alert: It’s not more content, it’s connection with yourself."

Clean up socials

"Your feed should be a sanctuary, not a stress trigger," urges mindset coach, Nicola Noél. "If your daily scroll feels like emotional whiplash, then unfollow, mute, delete. Curate your content like your energy depends on it because it does.

"If it doesn’t inspire, educate, or empower, it’s digital clutter pretending to be connection."

Set boundaries

"You don’t need to be available 24/7," insists psychiatric nurse and mindset coach, Nicola Noél. "Set tech boundaries like a boss. No more sleeping with your phone under your pillow - it’s not your therapist, it’s a dopamine dealer.

"Create screen-free rituals, reclaim your mornings, and remember: your brain is wired for rest, not relentless refreshes."

Wind down

"One of the most important times to build that good relationship with tech is at bedtime," notes Dr Ellie Cannon, a GP at Olive Health.

"Making boundaries for yourself around evening phone use is vital to a good night’s sleep - the blue rays emitted by phones reduce your body’s natural melatonin production and avoiding all screens in the hours before bed will only help improve your sleep."

Move freely

"Part of what’s detrimental about phone use is what you’re not doing when you’re on a screen – and one thing people miss out on is movement," says Dr Cannon.

"Try and use tech to support your exercise not scupper it. Consider using your phone's activity reminders positively, but don't become overly dependent on step counters or fitness trackers for validation."

Log off

"Social media comparison can impact mental wellbeing, particularly for women who may face unrealistic beauty or lifestyle standards online," shares Dr Cannon.

"Regularly audit your social feeds and unfollow accounts that consistently make you feel inadequate or anxious. It is very good for you to opt out of those feeds that don’t serve you."

Take breaks

"Many women don't realize that headaches, neck pain, dry eyes and disrupted sleep patterns can be directly linked to excessive screen time," warns Dr Cannon.

"Pay attention to these physical cues from your body. Take regular breaks using the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds."

Create zones

"I recommend creating tech-free zones in the home," says Penny Weston, a wellness expert. "For example, keep phones out of the bedroom to protect your sleep - using a traditional alarm clock instead - and avoid using screens at the dining table.

"These small boundaries help you stay present and more connected to the moment, whether that’s with your food, your thoughts or the people around you."

Start afresh

"Try a morning routine without screens," suggests wellness expert Penny Weston. "Beginning the day without immediately reaching for your phone can completely change your energy - I like to begin my mornings with a few deep breaths, a short meditation or a walk in nature.

"Give yourself that space to connect inwards before taking in the noise of the day through your device. It makes such a difference to your mindset.”

Empower yourself

"Use your settings wisely," suggests wellness expert Penny Weston. "Turn off unnecessary notifications, as we often underestimate how distracting these constant pings can be.

"I also use ‘Do Not Disturb’ mode when I’m working or exercising, so I can stay focused without interruptions. Tech should support your day, not control it.”

Change habits

"Swap evening scrolls for wind-down time - the former is a habit that can sneak up on all of us," admits wellness expert, Penny Weston. "I encourage people to try replacing it with something calming like a warm bath, gentle stretching or journaling.

"I also love a simple breathing exercise before bed. These habits help the mind switch off properly, which supports better sleep and a more restful night.”

Get purposeful

"It’s not about cutting out tech completely, it’s about using it with purpose," advises wellness expert Penny Weston.

"Whether it’s setting a daily screen time limit or choosing to engage with content that inspires and uplifts you, being more mindful of how you use technology can have a huge impact on your mental wellbeing.”

Be present

"A healthier relationship with your phone starts with presence," says Jo Irving, a holistic empowerment and transformation coach. "So many of us reach for our phones on autopilot - not because we need them, but because we’re craving connection, soothing or escape. The key is to get curious without judgment.

Ask yourself: ‘what am I really looking for right now?’ before you pick it up. Often it’s rest, clarity or reassurance."

Go gray

"Turning your phone into greyscale makes it much less addictive, and putting it in 'focus mode' during deep work or rest is also a good idea for protecting your nervous system," suggests transformation coach Jo Irving.

"Your phone is a constant source of input. Every ding, message or red dot activates your stress response. Ultimately, the goal isn’t to be perfect or rigid, it’s to reclaim your time, energy and peace."

Pause first

"Anchor your phone to intention," recommends transformation coach Jo Irving, adding that pausing before you start tapping away at your phone can be hugely beneficial for not getting sidetracked.

"Before opening an app, take a breath and name your purpose: 'I'm here to send a message, then I’m out.' It sounds simple, but it helps shift your brain from reactive to intentional."

Soothe differently

"We often use our phones the way toddlers use dummies, to soothe discomfort - try riding the wave of boredom or discomfort instead," advises transformation coach Jo Irving. "That space is where your creativity and clarity live - not all downtime needs filling.

"Your best ideas often come in the silence, the bath, the walk and the staring out of the window. Honour that stillness as a sacred part of success, not a waste of time."

Embrace dullness

"Make your phone boring again," says transformation coach Jo Irving. Essentially, curate your phone so that it is a much less alluring item to pick up.

"Remove all social apps from your home screen and log out of them. The less frictionless your phone is, the more you’ll reach for real connection, real rest and real life."

Be flexible

"Rather than rigid rules, create a flexible menu of tech boundaries," suggests transformation coach Jo Irving.

"For instance, in the morning, you could keep your phone off until journaling, tea or movement. Or, in the evenings, it's no phone an hour before bed, replaced by reading, a bath or music. Perhaps on Sundays, it's about staying offline until after lunch. This feels more supportive than restrictive."

Take control

"Reclaim your power with your calendar," advises transformation coach Jo Irving. "If your phone is full of 'shoulds' and 'alerts', you’re reacting all day long.

"Build sacred space into your calendar for joy, rest and creativity – even screen-free walks. Don’t just plan your life around appointments."

Set goals

"Before you jump into making changes, take a moment to think about why you want a healthier relationship with your tech," says research psychologist Dr Emma Palmer-Cooper. "Defining your goal clearly can give you direction, a plan and improve your motivation.

"Ask yourself: is this a long- or short-term goal? Your overall aim might be to ‘stop checking emails after work’ and a useful short-term step could be setting a 10-minute window for emails, then putting your phone away for the evening."

Stay positive

"When setting goals, try to frame them as something you want to move towards rather than something you're trying to avoid," suggests Dr Palmer-Cooper. "Instead of a goal of ‘stop using tech’, try ‘spend more time doing things I enjoy in the evening’.

Research shows that goals based on positive outcomes, rather than avoiding negatives, are more likely to improve your wellbeing and help you stay motivated."

Be specific

"A vague goal like ‘spend less time on my phone’ is hard to stick to - instead, be specific with an intention like 'put my phone in another room for 10 minutes after dinner’," recommends Dr Palmer-Cooper.

"That way, you’ll be able to measure your progress and feel a sense of achievement as you stick to your goal. Increasing your tech-free time to 20 or 30 minutes will help build the habit over time, and show how far you’ve come."

Visualise progress

"A simple but effective way to stay on track is to use mental imagery," reveals Dr Palmer-Cooper. "This means imagining yourself in the future, and the possibilities available to you as you work on and achieve your goals.

"Picture the steps you took to get there, what decisions you made, which challenges you overcame and how you will feel when you’ve done them. You could visualise one week from now, then two weeks, a month and so on. This process helps build belief in yourself and maintains motivation."

Be practical

"A goal like ‘spend more time on activities I enjoy’ sounds lovely, but what does that actually look like?" points out Dr Palmer-Cooper. "Start small: even just 10 minutes focused on your interests can lead to big changes in your wellbeing, and build long-term habits around your tech use.

Consistency is key. Choosing behaviors that you know are manageable regularly is more likely to lead to lasting success."

Track carefully

"Health tracking is more popular than ever, whether it’s used to understand your cycle, support a health goal, or simply stay more in tune with your body," notes Dr Cornelia Hainer, head of science at Clue.

"Sometimes it feels empowering, but other times it can bring up questions or uncertainty. What matters most is how you feel - a healthy relationship with your data means checking in with your emotions, not just your numbers."

Maintain posture

​​"Many people are storing up a lifetime of neck and back pain because of poor posture, which is directly linked to over-use of tech, such as tablets and phones," shares Michael Fatica, lead osteopath and co-founder of Back In Shape.

"Limit time spent on devices, always holding them at eye level - never looking down - and do not watch TV in bed with your head propped up. Always sit in an upright position and in a chair that provides proper support, from the lower back upwards."

Stretch out

​​"Focus on key exercises to perform daily to help restore the spine’s natural lordosis - or curve," says Fatica. "For example, lie straight across the bed on your tummy with your armpits lined up with the edge of the bed, arms dangling down. Then use your upper arms against the side of the bed to gently stretch your lower back for approximately 20 seconds.

"This is a really effective way to decompress your spine."

Curate apps

"In this day and age, for most of us, it's not reasonable or possible for us to just get rid of technology - so try engaging with it more mindfully," says Alexa Blaze, clinical psychologist, director of Jigsaw Psychology and development advisor at Blair.

"It might help to engage with apps that are designed to help us manage our mental health. Having these conveniently located on your home screen on your phone, so that they're front and center when you unlock it, can be useful in creating the habit of engaging with these rather than less helpful apps."

Be aware

"Part of having a healthier relationship with the tech in our life is to become aware of what that is: are you avoiding or seeking something, moving away from a feeling or inviting it in?" explains Claire Fitzsimmons, a certified emotions coach practitioner and founder of If Lost Start Here.

"Ask yourself whether the tech in your life gives you the feelings you are hoping for. Do you actually feel happier when you've spent 30 minutes scrolling through the news? Does it make you feel more in a community when you open socials or the opposite?"

Prioritise offline

"If you discover that your phone is not serving you, seek out those feelings offline," notes Claire Fitzsimmons, a certified emotions coach practitioner. "You could make a list of the ways you regulate your emotions with tech and then experiment with what that might look like in the analogue world, such as meeting a friend for coffee, reading a book or going for a walk.

"Healthier habits that might give you the feelings that you’re seeking."

Build tolerance

"One feeling that you might be seeking from your device is certainty," notes emotions coach practitioner, Claire Fitzsimmons. "The feeling of not-knowing might have become so intolerable that the tech in your life offers you some grounding and some semblance of resolution. Having the answers literally in hand can give us the illusion - and comfort - of certainty and assuage our fears and anxieties.

"One way to approach this is to start to build our tolerance for uncertainty, the open questions and unresolved situations that make up everyday life."

"Barre and Pilates do share common ground, like a focus on posture, alignment, and core control, but they bring something distinct to the mat," says Paola Di Lanzo, a certified Pilates instructor and the founder of Paola's Body Barre.

"Barre is inspired by ballet and dance. It incorporates small, isometric movements that challenge your endurance, and brings in cardio and coordination elements in a way Pilates typically doesn’t," she says.

What is Barre?

Think tiny pulses, pliés, and working your muscles to that "delicious burn", says Di Lanzo. Barre is a low-impact but high-intensity workout that balances elements of ballet, yoga, and Pilates by focusing on small movements.

These movements are often done with the help of a horizontal bar in a studio or a wall for those at home.

It's a style of workout that Di Lanzo calls "soft strength" in her practice, combining Pilates principles with the other workout styles to sculpt "lean muscle, protect the joints, and build long-term strength from within," she says.

Try this ballet-inspired workout at home

There are Barre classes worldwide in 2025 that you can join - including Paola's. But you can also reap the benefits of this ballet-inspired workout at home. Here are the instructor's top exercises to try:

1. Second position plié

• Stand with your feet wider than hip-width apart and toes turned out at about 45 degrees.
• Keep your spine tall, core engaged, and knees tracking over your toes.
• Slowly bend your knees, lowering your hips straight down - like you’re sliding down a wall - until your thighs are nearly parallel to the floor.
• Keep your heels grounded and chest lifted.
• Press through your heels to rise back up with control, maintaining good posture throughout.

2. Lateral kickboxing ballerina

• Stand tall with feet hip-width apart, engaging your core and keeping your shoulders relaxed. Bring your arms together, out in front of you (ballet first position).
• Shift your weight onto your left leg, slightly bending the knee, and extend your right leg into a pointed-toe stance.
• With control, lift your right leg out to the side, flex your foot, and perform a lateral kick (like a controlled kickboxing move). Keep your upper body stable.
• Lower your leg and bring your arms rounded above your head (fifth position), engaging your core for balance.

3. Tiger curl to single leg strike

• Begin with your hands on the chair, and your body folded at a 90-degree angle, feet under hips.
• Lift one leg, toes pointed, before drawing your knee towards your chest, slightly curving the spine (like a half tiger curl) and engaging your core.
• Lift the same leg high and repeat.

4. Supine plank with single leg lift

• Start sitting on the edge of the chair with your hands outside your hips, fingers facing forward.
• Edge yourself forward and left, and lift the bottom and hips to the sky. Open the chest and lengthen the legs.
• Activate the core muscles, triceps, glutes and back of the legs by “wrapping under”.
• Once you have your strong neutral aligned plank, prepare with an in breath and on the out breath, lengthen the right leg and lift it in a full extension, contracting into the top of the thigh.

5. Attitude derriere with oblique crunch

• Start in a side-lying position on the floor with your legs bent and stacked, and your weight supported on your forearm. Use a thick yoga mat for more support.
• Press away from the floor to lift through your waist and create space between your body and the mat. This engages your side body from the start.
• Keep your hips and shoulders facing directly forward to maintain alignment.
• Lift your top leg, keeping the knee bent in a ballet-style attitude position (raised and bent at the knee).
• As you sweep the leg behind you (into an “attitude derrière”), reach your top arm forward in a flowing, diagonal line.
• Then reverse the movement: sweep your leg forward and draw your knee towards your top elbow, crunching through the side waist to activate the obliques.
• Think of the move as equal parts strength and grace - controlled, fluid, and precise.

Benefits of the Pilates-inspired workout

1. Barre can improve your posture

Ballet-inspired workouts improve posture through alignment and body awareness, says Di Lanzo.

"You learn how to engage the right muscles, especially through the core, back and glutes, to support your spine and stand taller," she says. "Over time, this cultivates grace in everyday movement. It’s not about striving for perfection; it’s about moving with confidence and control, both in the studio and out in the world."

2. It can help build deep core strength

Move over, weighted Pilates workouts, there's a new contender in town for a low-impact workout to build strength.

"One of the most transformative benefits of ballet-inspired workouts is the development of deep core strength," says Di Lanzo. "But we’re not just talking about crunches or visible abs. This is about building strength from the inside out. Every plié, tendu, and balance challenges your deep stabilising muscles, including the pelvic floor, transverse abdominis, and lower back."

This type of strength transfers to everyday life very easily, she adds, making barre one of the best exercises for longevity for some. "I focus on teaching the body to move from a strong centre. A supported core improves balance, posture, and overall functional strength, making everything from lifting your children to sitting at a desk feel easier."

3. Enhances balance and the mind-body connection

While somatic Pilates and walking yoga have their benefits, you're unlikely to find a mat-based workout with as much focus on mental clarity as barre.

"Each movement demands focus, breathwork, and presence," says Di Lanzo. "You can't rush through a series or switch off. This creates a powerful mind-body connection that leaves you feeling calm, centred, and grounded.

"You finish a session energised, not exhausted, and more in tune with your body."

4. Barre can improve flexibility and mobility

Barre can also be a great mobility exercise, explains Di Lanzo. "Through lengthening movements, dynamic stretches and controlled extensions, the body opens up, especially in the hips, hamstrings, and spine, building strength through range," she says. "This is key for improving joint health, movement quality and preventing injury."

5. Barre is low-impact

Unlike traditional strength training, barre doesn't put lots of pressure on the bones and joints, which can be uncomfortable for those new to exercise or dealing with various health conditions.

Instead, the small pulses and movement shifts work the muscles through many repetitions, putting the same stress on them over a longer period.

This also makes barre a good alternative for those looking to try Pilates for beginners, as it approaches movement slowly, carefully, and mindfully.

Can you do barre at home?

Yes, absolutely, you can do the ballet-inspired workout at home. Paola Di Lanzo has recommended exercises above, and all you need is a wall for support to get started.

You will also benefit from having a good yoga mat, with added thickness if you need more support, and grippy Pilates socks if you're doing the exercises on wooden flooring.

Many barre workouts are also available on the best Pilates apps, should you want to develop and do more barre at home.

I need a swimming costume that treads the line of keeping me warm during my swimming workouts and not boiling me alive on the shore. So, wetsuits and regular costumes from many of the best swimsuit brands are out of the running.

Luckily, there is no shortage of alternatives, including thermal swimming costumes, sleeveless one-pieces, rash vests, and swim shorts. The list goes on. It is just finding the right one.

Although I live in the northwest these days and enjoy hiking adventures in the Pennines and Peak District, I regularly return to the motherland to see family and friends. An imminent visit to Cornwall was on the cards recently when I spotted a wetsuit-swimsuit hybrid from Zone3, a British sportswear brand specialising in clothing for swimmers and triathletes of all levels.

I have to admit, the tagline brought me in. "The only swimsuit in the world to feature titanium thread (for added warmth, as the northern hemisphere water can never be described as warm)". You can say that again, I thought. Sign me up.

Zone3 OWS Ti+ Long Sleeve Thermal High Neck Costume review

Design of the Zone3 OWS Ti+ Long Sleeve Thermal High Neck Costume

Lifting the black wetsuit swimming costume out of the box for the first time, I admit I laughed. I mean, there is no doubt it looks the business with the high neck, long sleeves, and silver logo on the front, but it was also shinier than I was expecting. I believe I might have said to my partner, ‘I am going to look like a mature gymnast about to take to the floor.’

But the glistening look isn’t about aesthetics, I learned - at least not entirely. This outer layer offers the wearer UPF50+ protection (ultraviolet protection factor). I also found it looks more matte once it is wet as well.

There is a rear zip that runs from the neck to the middle of the back and a long tie so you can fasten yourself into it, similar to a wetsuit. Unzip this, and inside, on both the front and back of the swimming costume, you find a pinstripe pattern, which feels more matte than the outside of the swimming costume. This is the titanium-infused lining, which promises "improved thermal efficiency".

The seams are concealed to make it comfortable for longer periods. It's also incredibly soft - even the high neckline, which lies flat, doesn’t rub, and keeps you feeling snug, as the whole costume does. I feel cinched in, but I can still breathe and move comfortably.

If I had any niggles, it would be that the Zone3 OWS Ti+ Long Sleeve Thermal High Neck Costume sits slightly lower on the leg than I would like, but that is a purely personal preference.

As for sizing, there is an inclusive range of options from size eight to size 20. I opted for a 14, which proved to be true to size, once I was in it. The first time I tried it on, there was a moment of trepidation as to whether it would go over my backside, but I persevered, and I didn’t have the same problem the next time I wore it. In fact, I reckon it took all of a minute to get into it and I found it moulded beautifully to my body, in and out of the water.

What is the Zone3 OWS Ti+ Long Sleeve Thermal High Neck Costume like to wear?

Despite my initial reservations, I can say, hand on heart, I enjoyed wearing this swimming costume. Not that it's all about aesthetics, but sea swimming invariably involves stripping off and parading on the beach (or along the bank or poolside if you are thinking river swim or lido). This can make anyone feel vulnerable, and it's why I am usually scuttling by a pool with a towel wrapped beneath my armpits.

The flattering design of this swimming costume, with its high neck and long sleeves, gave me the confidence to sit about and walk around without a care. In fact, I only put my dry robe on to head back to the car, as walking with nothing but a swimming costume on the pavement seemed a little excessive.

The material is soft and light, unlike that tough rubbery wetsuit material, but still provides plenty of support around the stomach, arms and chest, which is a bonus when you can’t wear a bra. I also found it doesn't restrict any movement. There was no sagging post-dip, as you often get with a wetsuit, or yanking the cossie back into place. The sensation is very much like a second skin - no surprise given that Zone3 specialise in performance wear, where any hint of bagginess is a no-go.

As for how it felt in the sea, it was a curious sensation to be able to walk into the sea, which was flat and calm as I tried it out on the south coast of Cornwall, and not gasp with the cold when it reached stomach and chest level.

This time, I could just keep wading. I could move my arms about freely without a sense of constriction when doing breaststroke or front crawl. It also kept me warm once I’d emerged, so no hint of shivering. From an aesthetic and practical standpoint, this wetsuit swimming costume is a winner.

What seasons and water is this wetsuit swimming costume good for?

The Zone3 OWS Ti+ Long Sleeve Thermal High Neck Costume is a multi-tasking swimming costume. The design and titanium-infused lining provide warmth against the cold and wind during the cooler months. The depths of winter would probably require a wetsuit, especially if you are going to be cold water swimming.

If you're swimming towards summer's end as the weather is turning, when a wetsuit isn't necessary but your limbs need a little more protection, it's worth also considering some neoprene socks and gloves.

Other than that, this wetsuit swimming costume can comfortably be worn during most months of the year. The material is light enough for the warmer months and provides UPF50+ protection. It is also sunscreen resistant.

But the costume isn't just for the sea, lakes, and rivers. It's 100% chlorine proof, so you can wear it with confidence if you prefer reaping the benefits of swimming at your local lido.

Is this wetsuit swimming costume worth buying?

Absolutely. I'd describe myself as an outdoor enthusiast, and I've tested fitness kit from the best walking shoes and hiking trousers to walking pads and swim accessories. I always say, if you're serious about an activity, it's worth investing in good kit, and this is some of the best.

At £80 (depending on where you buy), the Zone3 OWS Ti+ Long Sleeve Thermal High Neck Costume is more expensive than many swimsuit brands, but it also has quite a different purpose to seaside loungewear. I look forward to my seaside dips in the UK now, instead of begrudgingly feeling like I 'have' to go, safe in the knowledge that I'll be warm and supported.

Alternatives to the Zone3 OWS Ti+ Long Sleeve Thermal High Neck Costume

Around 1 in 3 people are "highly susceptible" to motion sickness (also known as car sickness or travel sickness), and 8 in 10 are likely to experience it at some point, for reasons from menopause to lifestyle choices.

As well as being unpleasant, "it can take the joy out of travelling for you and your companions", says Dr Amir Khan, GP and frequent guest on This Morning and Lorraine. We've asked the doctor to share his insights on the condition for a better summer holiday.

How to prevent car sickness

First things first, sort out your surroundings. "If you are in a car or bus, aim for the passenger or window seat, so you can see the horizon clearly. Also, always choose a forward-facing seat," he says.

If you're not in a car, but on a boat, try to sit in the middle, as this will be the least bumpy.

Still feel sick? "Try and get some fresh air," the doctor says. "That might be rolling down your window or switching on the air vent to blow cool air onto you.

"Put down any book, tablet, or phone you're looking at, and instead focus on an object on the horizon. This can improve symptoms by giving your brain a point of reference to work from. It will then be able to decipher the other messages coming from your senses in a more ordered way," he says.

While there's no official 'cure' for car sickness, ginger or peppermint tea can help reduce feelings of nausea as some of the best foods for when you're feeling sick.

"If you can, lie back and close your eyes," he says. "Again, this helps reduce your senses from sending mixed messages back to your brain."

And if none of this works, the doctor says there are medications you can take with you on your trip. "These include antihistamines and/or antisickness medication."

Antihistimines, traditionally used to help prevent hay fever, block a chemical that impacts the nervous and digestive system called histamine, which can play a role in feelings of nausea.

Why am I getting car sick so easily?

Car sickness is traditionally something that happens when you're sitting still in a moving vehicle. "It happens because the eyes, inner ears, and body send conflicting messages to the brain, which can't process them properly. This leads to the usual symptoms of nausea and vomiting, but it can also cause dizziness, sweats, and headaches," says Dr Khan.

While not much research has been done on what makes one person more likely to experience car sickness than another, or how to prevent car sickness totally, some factors have been linked to susceptibility. These include:

• Genetics: A study in Human Molecular Genetics found genetic variations in over 35 genes linked to motion sickness, with differences in eye development and structure of the otoliths - tiny structures in the inner ear responsible for sensing gravity and movement.
• Gender: Spikes in oestrogen could be partially responsible for your motion sickness, with hormonal changes linked to nausea and dizziness. If you only feel car sick occasionally, hormonal changes (including those linked to perimenopause) could be to blame.
• Age: According to the Cleveland Clinic, children between 2 and 12 are most likely to experience car sickness. However, it can affect people of any age.
• Migraines: If you're prone to migraines, you may be more prone to car sickness. A study published in Progress in Neurobiology linked the two conditions.
• Eating and drinking: Drinking alcohol before you get into the car can disrupt the nervous system and the body's sense of balance. Eating heavy, spicy, or greasy foods may also make you feel sicker in the car than you would otherwise.

Physiotherapist Fikri Fikriev, who works with Physiotherapy Matters and Danforth Care Homes, says: “The rate of muscle mass loss depends on age and lifestyle, but we gradually begin to lose muscle mass from our 30s to 40s. This process can pick up at 65 to 80 years old. The rates vary, but reach as high as 8% muscle mass loss per decade.

“This can affect your mobility and energy levels, hence why it’s essential to have a balanced routine that helps to preserve strength and flexibility as we age,” he adds.

Those used to regular strength training with weights at home or in the gym will likely find these too easy. But, if you're new to exercise or have had a break for a few years, these are a great go-to to get back into the swing of things.

Exercises for women over 50

1. Two-leg bridge

Bridge exercises can improve back pain and hip, hamstring, and glute strength, says Fikriev. They can also help stretch out the hip flexor muscles, which can get tight if you spend a lot of time sitting down.

"Bridge exercises can also help strengthen the core and pelvic floor," the physiotherapist adds. Fluctuating hormone levels before menopause can weaken muscles around the pelvic floor, which sits along the bottom of the pelvis, and cause issues like bladder leaks in later life.

Here's how to do it:

• Lie with your back flat on a yoga mat, arms by your sides.
• Take a breath in, squeeze your glutes, and lift your pelvis up towards the ceiling.
• Hold for a moment, breathe out.
• Slowly return to the ground.
• You should feel the movement in your buttocks and back of your thighs.

Too easy? Make it harder by wrapping a resistance band just above the knee.

2. Wall push ups

Push-ups are harder than they look, but luckily, there are a few different ways to do them and still feel the benefits.

Fikriev says: “Push-up exercises are a great way to improve posture and upper body strength in your back, chest, and core. They also help to improve heart health, lose body weight and fat, and lower blood pressure and cholesterol.”

If you’re a beginner, try them against a wall before moving on to a countertop or table to do them on an incline. When you’ve mastered these, you can try doing them on the floor.

Here's how to do a wall push up:

• Stand an arm's length away from a wall, placing both hands onto the wall.
• Bring your shoulder blades back and down, and engage your core. Follow the advice on pelvic tilts if you're not sure how to do this.
• Take a breath in, slowly lower yourself towards the wall until your nose is a few centimetres away.
• Breathe out, hold it for a moment.
• Push back up to the starting position.

3. Sit to standing squat

Functional exercises such as squats and lunges improve our ability to be able to do daily activities and stay independent as we age, says Fikriev. “This includes sitting down or standing up, climbing stairs, and improving balance and strength in the lower body."

How to do a sit-to-stand squat:

• Stand in front of a chair or surface at knee level or just above, feet shoulder-width apart.
• Breathe in, engage your core, and move to sit down onto the chair without using your arms. Keep them by your side or out in front of you if that's easier.
• Once you touch the chair, breathe out, and use the balls of your feet to push yourself up to standing.

4. Calf raises

A calf raise is a great exercise snack to squeeze into your day when you're boiling the kettle or waiting for food to cook.

Fikriev says they “offer several benefits, including improved balance, increased ankle stability and mobility, and enhanced strength”.

Here's how to do a calf raise:

• Do a basic stretching routine for the calf first before doing this movement to avoid discomfort and potential injury.
• Stand behind a chair or close to a wall, using the surface as a support for balance if needed. Try not to grip the support. Just use it lightly.
• Raise yourself up onto your toes, hold for a moment, and bring yourself back down slowly.
• Repeat the movement.

He says calf raises can also improve lower limb blood circulation, reducing the risk of sprains or falls.

“Calf raises increase Achilles tendon resilience, reducing the risk of tendinopathy, which can negatively impact walking and running. You can then progress towards single calf raises and into jumping calf raises (plyometric). All can be done with or without additional weights," says Fikriev.

If you like doing a Pilates workout at home (another one of the great exercises for women over 50), then you'll likely be familiar with these already.

What is the best workout routine for a 50 year old woman?

While these are great exercises for anyone new to strength training, the best combination of exercises in a weekly routine is some cardio (a walking workout outside, running, swimming, etc), some strength training (using traditional weights or Pilates with weights, for example), and a type of flexibility training (simple yoga poses, stretching, or even a ballet-inspired workout).

Using weights like dumbbells and kettlebells regularly will also help with progress in the exercises, allowing you to continually put your bones and muscles under pressure, which is needed to get stronger.

The NHS recommends 150 minutes of moderate intensity exercise every week to reap the benefits of movement throughout your life. This can also be done as 75 minutes of vigorous intensity exercise.

However, everyone has different priorities, availability, and movement requirements, so it's best to speak to a certified personal trainer, physiotherapist, or doctor if you're looking to build a specialised exercise plan.

Speaking in a video on Instagram, the GP and Strictly Come Dancing Star says perimenopause is a famously difficult time for women, not just because of the symptoms themselves, but also not knowing what perimenopause feels like. It can look different for everyone.

“You might still have regular periods. It can feel like anxiety, low mood or even pure rage, totally out of the blue. Sleep might fall apart, you’re wide awake at 3 am, your brain’s all foggy. You’re wired but exhausted, your joints are achy, your fatigue feels deep-boned. And the sad thing is that it gets dismissed as stress, burnout or even depression.

“So many women get disregarded, and that makes me both sad and just really mad, as I know it doesn’t have to be this way,” she says.

The doctor, who also regularly appears on the BBC’s Morning Live programme, wants to raise awareness of how early some perimenopause symptoms can begin and to encourage women to seek advice and support.

“You’re not making it up, you’re not going crazy,” she says. “Perimenopause doesn’t just mean hot flushes or missed periods. It can sneak up years before menopause actually begins, and the worst bit is that hardly anybody warns you.”

For most, perimenopause begins in your late 30s or early 40s, with the average age for menopause (when periods have stopped for a year) in the UK being 51, according to the British Menopause Society.

We go through a "massive internal shake up" in these years, but the "body isn't broken", the doctor says.

"Hormones are shifting, and that affects everything: your energy, memory, your relationships and confidence. So, if this is you, you're not going crazy, you're not failing, you're not just tired and stressed. Perimenopause is real and powerful. It's a transition to a new phase. It's a whole new sense of identity."

Hormonal Replacement Therapy (HRT) and similar options won't be suitable for everyone, but there are many HRT alternatives available and various other ways to optimise our menopause transition.

"You deserve to feel like yourself again," the doctor says.

Why don't we recognise the symptoms of perimenopause?

Earlier this year, the women’s health app Flo found that there can be a five to 10-year gap between psychological and physical symptoms of perimenopause, where we might be expecting to see them all at once.

Data from over 4,400 women aged 30 and above in the US showed that the symptoms associated with mental health or mood, such as anxiety, irritability, and depression, were highest in women aged 41 to 45 and lowest in those aged 56 and older.

The study, which was published in the npj Women’s Health Journal, found that physical symptoms of perimenopause, such as hot flushes, sleep issues, excessive sweating, vaginal dryness, and low libido were more common in the those 51 to 55.

Everyone will experience menopause differently, and some will find it has a bigger impact on quality of life, relationships, and mental health than others will, so speak to your doctor if you're concerned.

What can help perimenopause symptoms?

• Exercise: Regular exercise can help relieve stress and improve sleep.
• Stop smoking: Smoking has been shown to increase the risk of early menopause and trigger hot flashes. It's also linked to an increased risk of heart disease and some types of cancer, which also naturally increase with age.
• Cut down on alcohol: Alcohol has also been linked to more severe menopause symptoms, like hot flashes and sleep disturbances.
• Find a relaxation technique that works for you: You can't meditate your way through perimenopause, but some relaxation techniques like yoga can help ease short-term anxiety and stress.

Breathing in and out through your nose helps filter dust, pollen, and other particles from the air before they reach the lungs. It also helps moisten and warm the air, avoiding irritation. For this reason, many health experts consider nose breathing the ideal, and in taping your mouth shut, the idea is that you'll have to breathe through your nose.

However, not everyone can breathe in and out of their nose. If you have any kind of nasal congestion or blockage, you have to use your mouth to breathe in and out. If your mouth is taped shut, you won’t be able to, and forcing yourself to try isn't going to help. It can actually be dangerous.

That's what a new study by doctors and scientists from the London Health Sciences Centre and the University of Saskatchewan College of Medicine has discovered, after publishing a review in PLOS One of the top 10 research papers on mouth taping.

Does mouth taping work?

Two of the 10 papers found some improvements in mild sleep apnea in those who had taped their mouths, but the main takeaway was that there's little evidence that mouth taping helps with sleep issues.

"Other studies showed that mouth taping offered no differences and even discussed potential risks, including asphyxiation in the presence of nasal obstruction," the authors said.

Each paper looked at how mouth taping impacted people with obstructive sleep apnea (where breathing pauses or becomes shallow during sleep), nasal obstruction or general mouth breathing at night. They involved sleep studies or visiting patients who were asleep in a controlled environment so the effect of the tape could be measured.

While 10 studies may not sound like a lot, these were the best 10 studies found by researchers, meaning any evidence that mouth taping works is very limited.

Other research has also debunked some of the supposed mouth-taping benefits. One (small) study, published in the Sleep and Breathing Journal, found that natural mouth breathers simply replaced breathing through their mouth with something called 'mouth puffing'. This is when you puff air in and out of the mouth through the sides of the tape.

Is mouth taping safe?

The paper authors not only highlighted that there's little evidence mouth taping works, but stressed that there could be "serious detrimental health outcomes to those with nasal obstruction who seek oral taping as a means to ameliorate mouth breathing".

It's also a risk for those looking to ease their obstructive sleep apnea or sleep disordered breathing, they added.

Alison Jones, a certified sleep consultant working with Sealy, agrees. She says that mouth taping can provide temporary relief from issues like snoring or dry mouth, but it wouldn't alleviate these problems in the long term.

"In reality, mouth taping would likely lead to discomfort and disrupted sleep for those who are struggling with restlessness by aggravating mouth irritation and potentially causing issues catching your breath during the night,” she says.

What are the benefits of mouth taping?

Along with supposedly helping people sleep better and snore less, mouth taping fans claim the product can help improve oral hygiene, prevent bad breath, give you a more defined jawline, and even raise your energy levels.

While nasal breathing has proven benefits like helping to lower blood pressure, forcing yourself to breathe through your nose isn't the way forward, the experts say.

Dr Lindsay Browning, a psychologist, neuroscientist, and sleep specialist also commented on the craze in a recent episode of Great Company with Jamie Laing. "There's loads of sleep stuff on TikTok and everyone wants a quick fix," she said, giving the example of the sleepy girl mocktail, another trend from last year.

"The reality is, sleeping well is about doing the right things. Eating well, exercising well, not being to stressed," she said.

What can help you sleep?

• See your doctor: If you're concerned about obstructive sleep apnea or anything to do with breathing while you sleep, speak to your doctor before doing anything else. They'll be able to recommend proper treatment if needed.
• Improve your sleep hygiene: Jones suggests keeping your bedroom at a comfortable temperature of 16 to 18 °C to help you sleep better, investing in a good quality mattress, and sticking to a rigid bedtime routine to avoid being overtired.
• Put down your phone: Blue light from our phones can prevent proper hormone release at night, which is vital for good sleep.
• Prioritise sleep in your daily routine: Several diets are linked to longer and better sleep. Also, exercise regularly, as this can promote better sleep.

In the video, she said: "I do not crash diet, I don't go to the gym, I don't have a workout. I walk on the beach. Everything I do has balance. I self-regulate. So I have a good relationship with food and exercise."

Bethenny, 54, is known for her role on The Real Housewives of New York and her business and philanthropic work. These days, she lives close to the beach in Miami.

She credits her healthy attitude to diet and exercise, which "wasn't always that way", to the simple cardio routine of doing 10,000 steps. Outlets have also reported she throws in the occasional yoga workout class, but nothing too intense.

"The reason my body is natural is because the exercise I do and have always done for my body is natural," she said. "It's beautiful out, I'm gonna get up, I'm gonna do this for myself and give myself a beach walk."

She also revealed that she does this exercise most days, but it's not a constant in her life. "I'll go months without exercise and definitely days without doing anything, but I always come back to it. I have a good relationship with it, and I have a good relationship with food.

"It's the obsession, it's the extremes, it's the binging, it's the emotions, it's the noise. That is why we are struggling. And I want you to allow yourselves to have, and not beat yourselves up when you do indulge," she said.

"I want you to have a good relationship with food and exercise, and that doesn't mean being screamed at in a gym. It's healthier to just be healthy."

The star also revealed that she doesn't "do weights", contrary to what many people are speculating online, and reminded us about the power of a good make-up artist and lighting.

"No one looked like that two hours before the show," she said.

Years of research back up the Bethenny Frankel workout routine, and there are many reasons to walk regularly outside of weight loss and building muscle, though they are two big ones.

Other benefits of walking include a healthier heart and stronger bones, which can alleviate symptoms of menopause and lower the risk of conditions like osteoporosis. It's also good for our mental health, quelling feelings of anxiety and helping to boost concentration.

Walking on the beach, specifically, has its own benefits. As sand is harder to walk on than pavement or a treadmill, Bethenny will be working her lower-body muscles more, especially the quadriceps (thighs), glutes (buttocks), hamstrings (back of thigh), and calves.

She'll also need to focus on maintaining a strong core to stay upright on the shifting ground, making a beach walk one of the best core exercises as well.

What does Bethenny Frankel eat?

It's clear the star promotes eating a balanced diet, rich in fruits, vegetables, fibre, and protein.

Under the same video where the Bethenny Frankel workout routine was revealed, the star replied to a comment saying, "Either way, it's beefsteak tomato and cottage cheese for the summer" by saying "period" in agreement.

Elsewhere on TikTok, the star is seen making a "supermodel snack" of a seaweed wrap, avocado, lettuce, hot sauce, and turkey. She's made a video detailing her "healthy cauliflower steak dinner" with grilled chicken. These are all foods rich in healthy fats and protein-rich foods.

Bethenny Frankel's wellness tips

• Prioritise sleep: In an interview with Women's Health, the former Housewife said: "Sleep big character in my life, and the effort that I make to get sleep and the different things that I do to get sleep are militant"
• Deprioritise alcohol: On her Instagram account, Bethenny Frankel has been experimenting with sober curiosity by reviewing alcohol alternatives from various brands.
• Drink plenty of water: Bethenny was diagnosed with POTS (postural orthostatic tachycardia syndrome), a condition where your heart rate rises rapidly after sitting or lying down. Dehydration is a symptom, so she makes sure to stay well hydrated.
• Balance is key: In the video, she says, "I created the term 'food noise' and there's 'exercise noise'. It's inside your mind saying 'I was good', 'I was bad', 'I have to exercise tomorrow' because I wasn't good yesterday. I don't have that." The Bethenny Frankel workout routine is all about balance.

I've always been nervous about lifting weights, very uncertain about what to do (and how to do it). But since turning 40, I've been flooded with advice on strength training for women going through menopause, and almost bombarded with information about how important it is to do weighted workouts during this life stage.

The thought of doing a bodyweight workout seemed almost pointless to me. I had images of women doing heavy squats and deadlifts on my social media pages. But, after an eye-opening body pump class one day, where I struggled to lift the 5kg weights over my head, I knew I had to make a change. A bodyweight workout for beginners seemed like a good first step.

While plenty of workout apps have workouts you can follow to do strength training for beginners at home, I had little clue where to begin. So, I booked a couple of sessions with a personal trainer at David Lloyd, and together we worked out a plan.

Benefits of a bodyweight workout for beginners

1. Boosts strength

While weights can help you get stronger, if you're new to strength training like I was, a bodyweight workout can be all you need to get started. After one session with my personal trainer, I was knackered and sweaty. The following day, my muscles ached.

After a couple of weeks, I started to notice the real benefits. I could lift my shopping more easily and get up the stairs quicker. I knew I'd have to progress onto using weights soon to keep making progress, but in just a few weeks, I was surprised by how much stronger I felt.

But as well as helping out in daily life, I was assured my new and improved strength would be beneficial the closer I got to menopause. "Building muscle helps regulate blood sugar, supports heart health, and reduces the risk of age-related conditions like diabetes and dementia, which we are more susceptible to in midlife," says Lavina Mehta, a personal trainer and the founder of Feel Good With Lavina.

2. Better sleep

I started sleeping better after about a week of doing my bodyweight workout. While I thought it could just be a placebo, Evelyn Sekajipo, a strength training coach at Ultimate Performance, says it's a direct benefit of strength training.

"Women who train regularly have more energy, improved sleep, and better moods," she says.

Though I went to bed feeling the aches and pains, and had to work through muscle soreness for the first couple of sessions, I woke up in the morning with more energy, and I felt excited to get back in the gym. When I was doing cardio exclusively, I often felt exhausted.

3. Better posture

One big difference between strength training and some types of exercise is the focus on form and keeping your body aligned throughout the movement. Even though I was doing the exercises without weights, I had to constantly remind myself to keep my back straight, shoulders back and down, and to look up.

When I started mirroring these instructions in my regular life, I noticed a change in my posture and less tension in my upper shoulders and neck, and as I spend a lot of my day sitting down at a laptop, this is a huge benefit.

3. Improved heart health

I always thought I had to go for a run to improve my cardiovascular fitness, but as it turns out, a bodyweight workout can be intense enough to make a difference.

Since including bodyweight workouts in my routine, I've noticed I'm running faster and able to navigate my way over hills more easily. My fitness has definitely improved too, which will positively affect my cardiovascular health in the long term.

A study published in the Journal of Medicine and Science in Sports and Exercise has shown that even one session of resistance training a week, away from cardio exercise, can reduce the risk of cardiovascular disease and all-cause mortality.

4. Better mental health

Mentally, I've also noticed a big difference. I feel more confident in myself as I've got stronger, I'm holding my head higher, and taking the time to do a couple of dedicated workouts a week has helped clear my mind before the start of my day. No doubt, the added benefits of better sleep have also helped.

The only thing I need to work on is not putting myself down for not getting stronger earlier. We all start somewhere.

My bodyweight workout for beginners

• Session 1:
  • Bodyweight hip thrust - 3 sets of 12 reps
  • Standing hamstring curl (using a chair for stability) -  3 sets of 12 reps
  • Hip hinge (bodyweight deadlift) -  3 sets of 12 reps
  • Seated hip abduction - 3 sets of 12 reps
  • Incline push-up - 3 sets of 12 reps
• Session 2:
  • Squats - 3 sets of 12 reps
  • Reverse Lunges -  3 sets of 12 reps
  • Wallsit - 3 sets of 12 reps
  • Bench dips -  3 sets of 12 reps
  • 90-degree external rotation -  3 sets of 12 reps
• Session 3:
  • Diamond push-up - 3 sets of 12 reps
  • Side plank -  Hold in position for 30 seconds, 15-second rest and then repeat 5 times in total
  • Push-ups with knees on the ground -  3 sets of 12 reps
  • Good morning - 3 sets of 12 reps
  • Bodyweight Chest Fly - 3 sets of 12 reps

Why is a bodyweight workout so good for beginners?

A bodyweight workout is a full-body strength training session. Instead of using dumbbells, a barbell, or kettlebells, your own body weight works against you as resistance. Doing exercise like this regularly is "essential for our bones, heart, brain, metabolism, muscle mass, and helps reduce the risk of chronic illness," says Lavina.

"It's especially important coming up to menopause as oestrogen declines, and can help prevent osteoporosis, reducing the risk of injury, and improving joint health," she says.

While using any extra resistance, including resistance bands, will be important for me to continue seeing changes, I found a simple bodyweight workout like this one to be the perfect introduction to resistance training.

"Strength training doesn’t have to mean lifting heavy weights in a gym. Bodyweight exercises like squats, lunges, and push-ups are great starting points," says Lavina. "I’ve used tube cans, plastic bottles, and safe household objects to break the barriers of costs and make movement accessible to all in my workouts before."

Is a 20 minute bodyweight workout enough?

If a 20-minute bodyweight workout is what you can manage, that's a great place to start, the experts say. "For those juggling other responsibilities, the key is to start small and smart," says Sekajipo.

Provided you're making the workouts harder for yourself when they become easy, you'll see changes, she says. "The trick is to be consistent and progressively challenge the body by adding reps, slowing down movements, or doing superset-style training.

"Superset-style training is where you alternate between upper and lower body movements with minimal rest. It maximises fat burning and muscle building, while keeping sessions efficient and doable."

How often should I do a bodyweight workout as a beginner?

How often you should lift weights will depend on your personal goals, but Sekajipo says that "full-body workouts using just your bodyweight can be done at home [or at the gym] in as little as 30 to 45 minutes, two to three times a week."

I did three sessions of my bodyweight workout per week, each one lasting about 45 minutes, before doing some cardio.

However, if you can't manage this, studies also show that even a 5-minute workout, when done every day, can make a positive difference to long-term health. Anything is better than nothing.

An update: 4 weeks of doing a bodyweight workout

After doing a bodyweight workout for four weeks, I moved on to adding weights and more core exercises (like dead bugs and the bird dog exercise) into my workouts, with the help of my personal trainer. I'm doing the same exercises, now with more resistance.

Over the past few months, I've been helping redecorate my house. Before my stint in the gym, I could only spend a few minutes painting above my head before I had to bring my arm down. Recently, I've noticed I can paint for longer, and I was able to move the sofas, washing machine, and dishwasher myself.

Walking past me one day, my mum said with surprise: "It's all that strength training you've been doing".

While I've always loved running and will continue to pound the pavements and trails, I can't recommend a simple bodyweight workout for beginners like this one enough.

It's a decision I've lived to regret on multiple occasions, having scrambled my way hundreds of times around the Pennies where I live. I finally decided to change my ways this year and reap the benefits of reduced joint impact, more confidence, balance, and stability that come with having "an extra pair of limbs" on the trails, as Andrew Bennett, a buyer for hard goods and accessories for Mountain Warehouse, puts it.

"Walking distributes the effort more evenly between your arms and legs, which helps with fatigue and can make a longer walk feel easier," he says. "They’re especially useful when walking on uneven ground, going up or downhill, or carrying a heavy rucksack, but even on a gentle country path, they can help you walk more comfortably and confidently."

To find my perfect pair, I've been trialling over a dozen walking poles from Leki, Black Diamond, Komperdell and Silva these past few weeks. My favourites have included telescopic and foldable varieties offering different grips, straps, material types, and price points, bringing my roundup of the best to eight walking poles. I also asked the experts for guidance on buying (and using) walking poles for my next trip.

The best walking poles, tested by a true hiker

The best walking poles overall

I had heard good things about the Pursuit Shock Trekking Poles from Black Diamond, and they didn’t disappoint. Not that it is all about style, but these walking poles look sleek, and they are available in two sizes: small/medium and medium/large. You don't always get this option with walking poles, so I was impressed.

Made with aluminium, which is sturdier but typically heavier than carbon fibre, these telescopic walking poles make an excellent choice if balance, as opposed to speed, is key for you. I tried them out on some steep hillsides in the Pennines across grassy and rocky paths. Normally, I scramble about on my hands and hope for the best, but this time, I was covered, and even as a walking pole novice, I felt confident using the Black Diamond Pursuit Shock Trekking Poles. I especially enjoyed using them downhill, when I benefited from better balance and less pressure on my legs.

The poles have an ergonomic cork grip, which felt comfortable to hold and didn’t get slippery despite the warm weather, and a ‘Bloom’ (an algae-infused foam, I learned) grip extension that offers another hold option when tackling particularly steep terrain. There are also wide, slightly spongy wrist straps for extra support that are tagged left and right.

Although they are not foldable walking poles, I found them easy to carry in my 15L rucksack. Compared to other poles, the ‘soft touch’ flicklock adjustments are easy to use when adjusting the length, and there's a hex tool for maintenance. They also have features for walking in the snow and colder climates, if that's a must-have for you. At £160 full price, these are not the cheapest walking poles on the market, but they are solid all-rounders that will last, and in that respect, I consider them the best investment.

The best walking poles on Amazon

Amazon is a one-stop shop for walking poles, but the sheer volume of choice can be overwhelming. And of course, it makes it trickier that you can’t try before you buy, so for guidance, I turned to the site’s reviews and with over 10k of them (90% above 4 stars), TheFitLife Aluminium Hiking Poles stood out. Priced at £24.99, they are a steal, especially when you consider what you get for that price, which includes five colour options (black, blue, purple, red and silver), a carry bag, tips (that go on the end to reduce sound and impact on the ground), baskets and clips for storage.

Being candid, they do lack the finesse of premium poles. After trying them for myself, I found the thin straps are not as comfortable as other softer options. There is a twist lock system to adjust the height of the poles, as opposed to the typically preferred flicklock, and they have a rubber (not cork) grip, which got a little slippery when my palms were sweating.

However, basic as they are, these walking poles do a great job and should be all you need to reap the benefits of walking. Despite the low price point, reviewers have talked about using them on Ben Nevis and Snowdon, and I found them a breeze to use when traversing tricky moorland. They also come with rubber tips, which are useful when walking on harder ground as they don’t make any noise. These are solid, no-nonsense walking poles. Time will tell as to how long the last, but as it stands, I thoroughly recommend them as a budget buy.

The best lightweight walking poles

The Komperdell Borea Carbon Pro has been designed with women in mind and it looks beautiful, with a white pole shaft, delicate detailing, and metallic gold lever locks. But there is more to it than simply aesthetics, with technical features that make it a delight to use on walks and hikes.

These telescopic walking poles are divided into three sections. The two higher sections are carbon and the lower section is titanal (an aluminium alloy) for extra durability. Immediately, I noticed how lightweight these poles were. Handy for packing, but they came into their own when I'd been hiking for over an hour and wasn't experiencing any arm fatigue. I also loved the cork grip, which moulded beautifully to my hands from the off and remained comfortable throughout the hikes, even when there was a lot of climbing. An extended grip runs down the handle, which is useful for tackling steep ascents, and the padded wrist strap was extremely comfortable.

These poles are relatively pricey at almost £136 full price, but they are still cheaper than my top choice and some of the most stylish and comfortable walking poles I've ever used. The only thing I would say is that while they felt durable on my hikes, and I did feel like I was zipping along, you might want to consider a heavier, fully aluminium-based pole if you are tackling particularly challenging terrain for lengthy periods.

The best walking poles for seniors

There's no age limit on walking, but as the years go by, we (and those we love) need a little more support than we used to - even more than what most standard hiking poles offer. This particular category, and the Eurohike Trekker Antishock Walking Pole, fits the bill perfectly with its hybrid features.

It might not have all the bells and whistles offered by higher-end walking poles, but this is a simple, easy-to-use telescopic walking pole with an aluminium pole shaft that feels durable and robust. As the manufacturers highlight, the antishock system reduces impact and eases pressure on the lower spine, hips, knees and legs while walking. It also has an extended ergonomic handle and a wrist strap, so you don’t have to worry about crouching down to pick the pole off the floor if you drop it. At £16 too, it's a real steal.

However, to adjust the system, you use a twist lock system, rather than a lever lock system, which might prove tricky if you have reduced mobility and strength in your hands. The Eurohike Trekker Antishock Walking Pole also doesn’t collapse compactly, so you will be holding it one way or another when you are out, which is something to consider.

Although they are sold individually, which is how I trialled the pole, for optimum balance, gait, stability and confidence, expert advice is that it is always preferable to use two walking poles.

The best walking poles for trekking

The Leki Cressida FX Carbon walking pole is the most expensive of all I trialled, so expectations were high, but thankfully, they didn’t disappoint. Not only is it a stylish walking pole, with its pop of turquoise, but the high-tech features create a comfortable and versatile hiking experience.

Although hiking and trekking involve walking, trekking trips tend to be longer and more challenging than traditional hiking, which could be as simple as an early morning walk. You'll be trekking if you're going for a multi-day trip, for instance. Lightweight, fast and supportive, these make an exceptional choice as trekking poles.

These foldable walking poles have been designed primarily for women, which is most noticeable in the ergonomic soft cork grip, created for smaller hands. The mini ledge on the grip and extended cork grip of over five inches meant my hands felt wonderfully supported when hiking on the uneven moorland and hills.

The pole shafts are made from carbon fibre, which is uber light while maintaining strength. They are easy to stretch out and click into place using the external locking system. You can also adjust the length. Poles at higher price points can be overly complicated, but as a walking pole novice, this was welcomingly simple. They also fold down compactly into sections and come with a mesh bag, which is handy when carrying them in your rucksack or storing them away.

Overall, these are impressive poles, which I felt confident using when trekking in both wet and dry conditions. They are expensive, so unless money is no object, I would only recommend these walking poles if you are a year-round avid hiker or gearing up for a big challenge. Otherwise, you could do as well with a cheaper option.

The best walking poles for speed

If there is one thing I am keen to try this year, it's trail running. If I embark on that new journey, I will absolutely be utilising these Cross Trail Carbon poles from Leki. Created for moving lightly and swiftly across hills and fells, these telescopic carbon poles are light and can be used for speedier hikes as well as trail runs, with glove-like straps for freer movement on the trails.

On first impression, I loved the look of these walking poles with the marble-effect green and white design on the pole shaft. The grip is unique, too. At first, it looks like your regular cork grip, but it's a comfortable foam. Straps are attached and together, they make up what's described as a 'Shark System', which basically means you can attach or detach the glove by clicking it in and out of the grip. I'll admit this took a bit of work to figure out initially, but it's actually quite simple when you know how. For those looking to get into trail running, I certainly recommend it.

It is also easy to extend and retract the pole shaft and to clamp them into place, but a foldable, or collapsible pair of walking poles would obviously be quicker to adjust, and something to consider if you want to save time and effort.

The best mid range walking poles

It's fair to say that walking poles fall on the pricier side of the spectrum. So, I knew I had to add a middle-range option, and luckily, the Silva Aluminium Walking Poles fit that category perfectly at just under £50 for the pair. These one-size telescopic pale blue walking poles are made from aluminium, so they are intended to cope with varied terrain, and they are made to last.

The Silva Aluminium Walking Poles are not the most compact accessory, but I found they can be strapped to the side of your rucksack with little fuss, and given the reasonable price tag, I was happy to compromise on this. The simplicity of them is the main selling point, though - they are perfect if you're after poles that don't need tweaking or a manual to know how to use them. You can just get out there.

The plain rubber grip doesn't stand out, but the wrist gloves do, as they are as substantial as those on the Leki Cross Trail Carbon poles I tried, but they don't clip on and off as easily and are a fraction of the price. These ones also have rubber 'paws' that protect the tips of the poles and prevent that click-clacking sound on hard ground.

These might not be the most unique or high-tech walking poles on the market, but like the price tag, they make a modest choice. I found them the ideal option if you want dependable poles without parting with a lot of cash.

The best budget compact walking pole

Whether you need some walking poles for a holiday or you're just getting into walking and want to know what to take hiking as a beginner, you don't want to spend serious money on this accessory, especially with all the other kit you have to buy. When I tried Decathlon’s Forclaz 1Ultra Compact Trekking Pole, I knew I'd found my budget option.

I should note that these are sold individually, but it is always advisable to use two walking poles when hiking.

Reading about the design, a lot of effort was put into making them as durable as possible, hence the wide aluminium pole shafts. Despite this, they feel light, and I found them easy to assemble. You do this by extending the poles, which are connected by a tension string, and clicking them into place with a lever lock and a push pin locking system, which sits around a third of the way down the pole.

These poles have an extended handle and an extended grip beneath that. The former might not be to everyone’s tastes, but I found it secure and comfortable, and the combination provided plenty of hold options when hiking, especially when the terrain was undulating. I noticed some customers complained in reviews that the pole hadn’t coped well in soft ground, but I didn’t find this to be the case - at least so far on my travels. The poles felt comfortingly robust to use, fit snugly in your rucksack, and don’t cost the earth. There is a lot to like.

Testing the best walking poles

How we tested the best walking poles

I am no stranger to hiking and have written extensively about the benefits of hiking, whether an early morning walk or a lengthy hike out in the Pennines close to where I live. I've also tested plenty of hiking kit over the last few years, from the best hiking sandals to workout leggings.

For this trial, I went on a minimum of two walks with each of the walking poles, a shorter walk to get to grips with the pole, and longer ones to see how it fared with extended use.

In the name of fairness, I used them on similar terrain. This was typically hilly, uneven moorland and pathways. I assessed how they looked, how they felt to hold and use, how confident and stable I felt, how easy they were to adjust in length, and how compact they were for carrying. Note: I did not trial the Eurohike walking pole under these conditions as that's not the intended purpose. Instead, I trialled it in my local park, which has gentle slopes.

I also requested advice and tips from three experts (two buyers from leading outdoor companies and one hiking leader) about the benefits of using walking poles and how to use them optimally, incorporating my own experience with the expert advice.

I considered the following:

• Comfort: As with all outdoor clothing and kit, comfort is absolute key when using walking poles. I took into account how light (or heavy) they were and how the handle felt in my hands, both on opening and during the hikes.
• Support: The main reason for using walking poles is undoubtedly to enjoy greater balance and stability, so this was key when reviewing the walking poles. Essentially, did it make me feel more confident going up and down hills, or did it feel like a hindrance? If it was the latter, they didn't make this list.
• Grip: Another essential factor to get right is the handle grip. I considered the type of materials used and how that would impact use and cost, as well as the shape and whether it was ergonomic.
• Material: I took into consideration the types of material used for the walking poles, and what impact this would have on weight, durability, comfort and use.
• Price point: Walking poles are a luxury for many and don't always come cheap. I tried to find a set that met the other criteria in all different price brackets and assessed whether pricier options were worth the spend.
• Additional details: Aside from the specific specs of each walking pole, I also looked at the design, whether there were colourway options, whether they came with storage clips, a storage bag, and various tips and baskets, and if modifications had been made with women in mind.

How to choose the best walking poles for you

• What are you using them for? “For mixed or rough terrain, look for something adjustable and sturdy, with click-lock mechanisms and robust materials. For flatter ground, a simpler, lighter option might be all you need,” says Bennett.
• How are you, and how long are your arms/torso? This is crucial for determining the correct pole length,” says Steve Davies, the head buyer for Trekitt. "Adjustable poles are versatile for different terrains and can be shared, but fixed-length poles can be lighter overall."
• How important is weight vs durability? For long distances, lighter poles (made of carbon fibre) are preferable, but they are often more expensive and can be less durable depending on their design. "Aluminium poles offer a good balance of durability and weight,” says Davies.
• Do you need to carry and store them? Folding poles pack down small and can easily be stowed inside a rucksack. "Telescopic poles also collapse down well and can be strapped to the outside of most walking packs. If you plan to store them regularly, check the collapsed length and storage method,” says Bennett.
• What season are you using them in? "Not all poles will have the relevant accessories available for different conditions, so checking the available accessories (sometimes included in the description online) is a useful step for getting the most out of your poles and making sure you choose the right pair,” says Davies.
• Are they going to need repairing? Both Black Diamond and Leki have comprehensive spare parts catalogues for their poles, parts like carbide tips and rubber protectors, and spare pole sections, locking mechanisms and spare straps should they be needed, says Davies.

What are the benefits of using walking poles?

I was always aware of the benefits of using walking poles, even if I never previously committed to them. This trial experience, however, has made me a convert. It's not only the physical benefits I’ve noticed, such as less pressure on my joints, but mental ones like increased confidence.

Siân Brewer, an outdoor enthusiast and hiking leader who runs Discover Your Outdoors, has used walking poles for years.

“I find poles really handy when walking on uneven ground," she tells me. "They support my body on more challenging walks, provide extra balance and are great for testing out how boggy the ground is before I overcommit and find myself up to my knees! That said, poles are also great on flat terrain for building up a bit more speed."

She also notes that "using poles can help take pressure off your legs, especially when going downhill or carrying a heavier rucksack."

Walking poles can also improve your walking workout by targeting other muscles in the body. "Using them can also activate the triceps more, and for anyone returning from injury or building up to more challenging activity, they can help spread the load," she says. Throw in a weighted vest for walking, and you have a full-body weighted workout, complete with stability exercises.

How to use walking poles

• Adjust the height: When you hold the pole, your elbow should make a right angle, Brewer says.
• Make sure the pole is under your hand: "Slip your hand through the wrist strap so the pole is dangling under your hand," says Brewer. "Move your hand down to grip the handle, with the wrist strap tucked under your thumb and palm. You should be able to push down into the strap, with your palm using that pushing movement to propel you along."
• Keep the poles angled backwards: Its more energy efficient to keep the poles angled slightly backwards with every step rather than flicking them forwards, she notes.
• Find a rhythm: "On flat ground, swing the poles in rhythm with your stride," says Bennett. "When going uphill, shorten the poles slightly and use them to push yourself up. On descents, lengthen them and use them to absorb the shock.”

Tips for using walking poles

• Keep your poles clean: It will be tempting to put your poles away after your hike, but Davies suggests checking the locking mechanisms and tips of the poles regularly, and giving them a clean before putting them away. This will help them last longer.
• Find your technique: "Try to keep a natural rhythm, planting the pole opposite your lead foot," says Bennett. But don't worry if you don't get it right the first time. "As with all things outdoors, it’s important to figure out what works for you and that might take a few goes," adds Brewer.
• Check your surroundings: "You might want to avoid poles when scrambling or using your hands for balance. Also, in areas with fragile ecosystems or historic sites, it’s best to check if poles are permitted. Using rubber tips can help minimise impact on sensitive ground," says Bennett.
• Make use of the help there is: "Some outdoor retailers or walking groups offer introductory sessions on how to use walking poles correctly, or head to YouTube for instructional videos on using walking poles," says Davies.

Meet the experts on walking poles

We're sceptical of fitness trends here at woman&home, but this is one I can get on board with. It can be done anywhere - outside in the fresh air as a walking workout, on the treadmill, alongside another exercise like strength training, or on its own. Plus, the evidence shows that it can dramatically boost cardiovascular fitness in less than six months, making it one of the best exercises for longevity.

The experts agree it's worth trying, too. "Japanese interval walking perfectly embodies the principle I teach my clients - sustainable consistency beats extreme intensity," says Rachael Sacerdoti, a certified personal trainer and women's health specialist. Want to give it a go? Here's everything you need to try this workout for yourself.

What are Japanese walking intervals?

Interval walking training (IWT) is a workout method developed by Japanese scientists to help people improve their cardiovascular health. Unlike high-intensity interval training (HIIT), this is a low-impact method.

Here's how to do it, according to the original study:

• 3 minutes of fast walking (roughly 70% of peak aerobic capacity, i.e. maximum heart rate)
• 3 minutes of slow walking (40% of peak aerobic capacity)
• Repeat five times at a minimum, or for 30 minutes
• Do the workout five days a week

Japanese walking intervals, as they've come to be known in the UK and US, came to be following this study, published in the Mayo Clinical Proceedings.

200 adults, with an average age of 63, were recruited for the research. Separated into two groups, IWT and traditional "continuous" walking, the scientists found that the IWT group had improved in a whole range of health markers, including blood pressure, blood glucose, BMI, aerobic capacity, and strength, compared to the group that walked at a continuous pace.

As noted, you don't have to do this workout in a particular way. It could be part of your early morning walk, a warm-up in the gym, or as a dedicated treadmill workout, making it one of the most versatile exercise types around.

What are the benefits of Japanese walking intervals?

1. Boosts cardiovascular health

The original study found that participants had significantly improved their aerobic capacity after the interval training program, a key sign of improved cardiovascular fitness.

"The beauty of interval walking lies in how it trains your heart to recover quickly between efforts," explains Sacerdoti. "During the fast intervals, your heart rate elevates to improve cardiovascular capacity, while the recovery periods train your body to return to baseline efficiently. This creates 'cardiac flexibility', where the heart becomes stronger at both working hard and recovering fast."

As recently as last year, another review of IWT found the health benefits to be "well established" in otherwise healthy middle- and older-aged people, and those with metabolic diseases.

2. Improves strength

While weighted workouts have their own benefits for women, Japanese walking intervals may be the way forward to get a stronger lower body if you're short on time or equipment.

The study showed that the interval training could protect against "decreases in thigh muscle strength", suggesting that the method did the reverse, increasing or helping to maintain lower-body strength.

For women, menopause symptoms also come with a higher risk of osteoporosis and muscle loss, thanks to the decline in oestrogen. This method could be one way to help prevent that.

3. It's sustainable

Importantly, research shows that Japanese walking intervals are a sustainable way to improve fitness. It's not a fad. The workout only involves walking 30 minutes a day, and you only have to do it five days a week at most, so most people will find they have the time for it.

Years after the original study, an analysis found that 95% of participants followed the method for the duration of the study (5 months), which is impressive.

4. Can help with weight loss

If you're looking to lose weight healthily, Japanese walking intervals can help. The method crates something called EPOC (excess post-exercise oxygen consumption), says Sacerdoti.

"This is more commonly known as the 'afterburn effect'. Your metabolism remains elevated for hours after you finish walking, continuing to burn calories at a higher rate," she says.

"The alternating intensities also improve your body's ability to switch between burning carbohydrates during the fast intervals and fat during the recovery periods. This metabolic flexibility is necessary for achieving and maintaining sustainable weight management."

I tried Japanese walking intervals for myself

I'm always looking for an alternative way to boost my fitness and get more steps in, so I took the Japanese walking intervals in my stride. Taking to my gym's treadmill, I set the incline to 1.5 (which mirrors the elevation of outdoor terrain) and started walking at a 6.5 level.

After three minutes, I took this down to a 4. I didn't feel too out of breath, but I felt like I'd been walking at a good intensity for a few minutes.

One benefit I found of these intervals on a treadmill vs outdoors was that I couldn't slow down without realising. The tread made me keep a good pace for the full three minutes, and although I had my Coros Pace 3 on my wrist the whole time, I didn't have to keep looking down at it to make sure I was staying at the right pace. But, I did miss the sunshine outdoors.

Overall, I managed to do five rounds of the workout, which is what the researchers suggest. It took me 30 minutes and 12 seconds. By the end, I was using my arms more to walk, which showed me it was a real challenge.

Would I do it as part of my regular workout routine? Maybe. I have to admit I did get a little bored towards the end, and I'd probably only include the workout in my week again if I were to do it outdoors, where I'd also be able to reap the benefits of the fresh air. However, for an alternative way to get in more high-to-moderate intensity exercise, I'd recommend it to anyone.

How often should I do the workout?

The researchers found the benefits after participants did the workout five days a week, at least 5 times or for 30 minutes. However, if you're new to exercise or coming back after a break, you might find this too much of a challenge to start.

Stick to what you feel comfortable with and be sure to take rest days, says Sacerdoti. This is not a method to use for walking every day. "Your body needs 48 to 72 hours to fully recover from the metabolic stress of interval training, and pushing beyond this can lead to diminishing returns or even regression," she explains.

Is 30 minutes enough walking exercise?

Yes, another great thing about Japanese walking intervals is that they are NHS approved, in a roundabout way. The health body recommends 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise, spread out over at least three days a week or every day.

If you combined this workout with resistance training, like Pilates with weights or traditional training with dumbbells, you'd be doing more than enough to reap the health benefits of exercise every week.

"This type of interval walking is fantastic, but it's not a complete solution on its own. To maximise your results, you need to address what interval walking doesn't cover - strength training and mobility work," says Sacerdoti.

"I recommend incorporating strength training at least three times a week, as your muscles need resistance to maintain and build mass, especially as you age. Compound movements like squats, deadlifts, and rows are ideal as they complement the lower body endurance you're building."

But suddenly, seemingly overnight, my body had other ideas. I’d once raced full-throttle into any given workout from GRIT (like HIIT, but harder, if you can comprehend it) to running, spin and more, my sweat sessions just weren’t hitting the same. I was struggling for breath, feeling anxious and panicky, and even (on occasion) had to admit defeat: something I would previously have never dreamed of.

Yet, I knew my strength and fitness were as good as ever. As I dug deeper, my suspicions were confirmed. I was experiencing classic perimenopause symptoms. A cocktail of raised cortisol (hello, snappy moods and brain fog) combined with poorer sleep quality and blood sugar instability was making me stressed, low on energy, and prone to aches and pains.

“Hormonal shifts during perimenopause, particularly the decline in oestrogen, can lead to increased fatigue, joint pain, broken sleep, and a slower recovery rate,” explains women’s health expert and personal trainer, Edwina Jenner. “These changes mean that your body may not tolerate the stress of high-intensity workouts as it once did. What used to be energising may now feel draining or even cause injury.”

So, where did that leave me? Well, luckily, I fell in love with beginner Pilates at exactly the same time as falling out of love with my beloved HIIT. Whether this was pure coincidence or cosmic karma, Pilates in perimenopause proved a lifeline for my body and mind. The benefits of Pilates at any stage of life are myriad (think better posture, improved core strength, enhanced flexibility and mobility), but in perimenopause (and menopause itself), Pilates comes into its own.

The benefits of Pilates in perimenopause

1. It's still a full-body burn

“Low-impact workouts like barre or Pilates are brilliant options in perimenopause,” explains Jennie Brown, trainer and founder of Meet You At The Barre. "They are kind to joints, and help build strength, mobility and core control functionally.”

Pilates sceptics, listen up: mistake low impact for low intensity at your peril. Previously, I thought the only way to feel I’d had a ‘proper’ workout was to push my body to exhaustion. But Pilates builds the burn in a slower (but no less intense!) way.

My reformer Pilates classes are intense in the best way, so I don’t even miss the burn of HIIT. You’ll know what I mean if you’ve experienced the infamous Pilates shake.

2. Pilates build muscle mass and preserves bone density

The hormonal changes that occur during perimenopause can leave us susceptible to reduced bone density (osteopenia) and muscle mass (sarcopenia) as women, increasing our risk of injury if we fall. But (you’ve guessed it!) Pilates is the perfect, sustainable way to build lean muscle mass and offset the risk of osteopenia, too.

Research by the University of Exeter shows that resistance training, which includes Pilates with weights, is beneficial at all stages of menopause.

“Sarcopenia, low bone density, and rising body fat levels are feared hallmarks of perimenopause,” says Kate Taylor, sports therapist and trainer at HOOKE Fitness. “With the right stimulus (exercise), these can be avoided. Pilates is a lovely way to nourish the body through movement, and you can absolutely still build muscle and support your bones with lower-impact exercise. The key here is to take the muscles to near-fatigue, as the body needs sufficient stress to adapt - known as hormesis."

3. Pilates encourages mindful movement

Managing perimenopause, for me, has been as much about calming my mind as it has been dealing with the physical symptoms. Pilates has played a huge part in teaching me to engage with my nervous system, using my breath to deepen the moves and still my racing brain.

While I’m not yet at the stage where I’m considering hormonal medication (HRT), although this is something I'm entirely open to, I know that lowering my stress levels will help keep my hormones happier.

“Swapping HIIT for Pilates during perimenopause can be a game-changer,” agrees Kate Rowe-Ham, a personal trainer, strength specialist, and founder of Owning Your Menopause. “Pilates focuses on core strength, alignment, balance, breath control, and stability, all of which support your nervous system and hormonal health.”

4. Pilates in perimenopause helps cultivate a sense of control

Let’s face it, our lives can feel increasingly out of control in midlife. From raising teens and caring for ageing parents to the rollercoaster of menopausal hormones, it’s easy to find ourselves overwhelmed, frazzled, and in need of a nervous system reset.

Pilates does just that. Since practicing regularly, I’ve felt calmer and more like myself again.

“Regular exercise helps to steady the ship during perimenopause,” says Brown. “It not only supports bone health, preserves muscle (which we naturally start to lose), and helps manage weight, it also boosts your mood, and helps with stress levels and sleep. Most importantly, it gives you back a sense of control when everything else can feel a bit out of whack.”

5. Pilates improves pelvic floor function

Last, but certainly not least, one of the reasons I first turned to the practice was to rehab my pelvic floor post-childbirth. Perimenopause is also a time when we’re likely to experience urinary issues.

“During perimenopause (which can last up to 10 years), oestrogen and progesterone levels drop,” explains Anna Woolley, pelvic health physiotherapist at Core LDN. “These hormones, produced by your ovaries, are critical for pelvic floor function. Their decline can cause thinning, weakening, and reduced elasticity of these muscles, impacting bladder, bowel, and sexual function."

But there is some good news: Pilates in perimenopause can be effective in helping us to strengthen our pelvic floor, and it has absolutely taught me to tune into my pelvic floor function. A good Pilates teacher will teach you how to activate your pelvic floor correctly and perform Pilates exercises (like pelvic tilts) using these muscles to stabilise the core.

“This dual focus means that while doing Pilates, clients are simultaneously strengthening their pelvic floor,” says Woolley. “Additionally, the pelvic floor works in conjunction with muscles like the glutes, inner thighs, and abdominals, so strengthening these with Pilates also helps enhance pelvic floor strength."

Why is movement essential in menopause?

It was clear that I needed to change my workout routine, but menopause is no time to be ditching exercise. While research into the benefits of Pilates in perimenopause specifically is limited, it’s well established that movement is medicine.

As well as the obvious benefits of strength training for reducing muscle and bone loss in menopause, studies show that weight-bearing exercises reduce the severity of menopause symptoms, including hot flushes, according to a review in the Menopause Journal.

In fact, Rowe-Ham goes as far as to say that building muscle is the "insurance policy for midlife" and beyond. “Strength training is one of the best things you can do for metabolism, bone density, and mental wellbeing," she says. "Sleep, stress management, and nutrition matter more than ever, too. Movement is just one piece of the puzzle. Perimenopause is the time to start future-proofing your body."

Should you stop doing HIIT in perimenopause?

All this being said, if you’re deep in the perimenopause trenches and HIIT is serving you well, then don’t let this put you off. "We don’t necessarily have to cut HIIT out entirely, but we do need to be more discerning about our movement in perimenopause," says Rowe-Ham.

"HIIT has its place, but it might be time to scale back if you’re feeling more wired than energised, struggling with recovery, or finding it hard to sleep. It’s not about removing it altogether; it’s about moderation and timing," she explains.

Thankfully, armed with the right knowledge, I’ve found my way back to incorporating short HIIT sessions that work for my body into a well-balanced, weekly routine of exercise, so I’m still getting my sweat on and basking in those fabulous endorphins, without the cortisol hangover. That said, if I’m having a particularly busy or stressful week, I have no qualms about ditching it for a Pilates workout at home until I’m feeling better again.

“Some women find doing HIIT once a week, alongside other forms of movement, works brilliantly," says Rowe-Ham. “Others, like you, feel far better swapping it out entirely for a while, and that’s okay. You must listen to your body. What works for someone else might not work for others.”

And that’s great advice to live by, no matter what stage of life you’re in.

“For a moment, I was just thinking, wow, how can that be? She's so gorgeous, so glamorous. How could she possibly play me at my rawest? But when it came to meet her on set, I realised she had absolutely thrown herself into the role and scruffed up quite well. She’s done a fantastic job of expressing the most difficult moment in my life,” Raynor, now 63, tells me.

Raynor is referring to 2013, the year she and her husband, Moth, a man she has known since she was 18, were made homeless and he was diagnosed with a terminal condition.

In desperation and at a loss about how to move forward, they decided to walk the South West Coast Path, which stretches 630 miles from Minehead in Somerset to Poole in Dorset via Devon and Cornwall. They wild camped each night, hoping that a new path would emerge. The story is a celebration of nature, of being free of life’s materialistic burdens, and the life-changing power of hiking - of simply putting one foot in front of the other.

Ahead of The Salt Path's release into UK cinemas this weekend, Raynor Winn speaks to woman&home about how the book came to be, why walking was the best "distraction therapy" for menopause, and crafting her story with Gillian Anderson.

From page to screen

“When I met Marianne [Elliott, the director], I had every confidence she would be able to take that story, which is really just a story of two people and a path, and form it into something that an audience could travel on,” says Raynor.

The Salt Path actually began in rudimentary note form, and originally, Raynor had never intended for her story to be made public. She had gathered the notes as a birthday gift for Moth. It was their daughter who persuaded her to turn them into a book, which was published in 2018. It sold over a million copies worldwide and remained on The Sunday Times bestseller list for two years.

“I think Gillian had read the book and been moved by the thought of what we do when everything falls apart, and how we stand up again. I think it was that concept really that drew her to the story," says Raynor.

The two spent the day together before filming to prepare Gillian for the role. "We ate ice cream, went through all the little day-to-day stuff of camping and talked about the real emotions behind moments in the film," she tells me.

How it all began

It was a misjudged investment and financial dispute with a former friend that led to an exhaustive and lengthy court battle for Raynor and Moth. A court battle that concluded in them losing their farm in Wales, a place they had lovingly restored over the decades, and where they had brought up two children. That very same week, Moth, depicted by Jason Isaacs in the film, was diagnosed with Corticobasal Degeneration (CBD), a rare and degenerative brain disease for which there is no known cure.

“With Moth’s diagnosis on top of the homelessness, it was as if life had become a void where all the framework of everything we'd spent 20 years building had disintegrated and we didn't know how to move forward, even into the next day,” says Raynor.

They were crouched under the stairs as the bailiffs banged on the door when she spotted a book in one of the packing boxes. It was called Five Hundred Mile Walkies, about a man, Mark Wallington, who had walked the South West Coast Path with his dog.

It was an unexpected guiding light, one that prompted them to embark on a journey that would impact them in the most profound ways, mentally, physically and emotionally.

“We knew that when we stepped out of the door, we would become homeless, so in that moment, it just seemed like the most obvious thing to do, to put a rucksack on our backs, follow a line on the map and just walk. It felt like a lifeline,” says Raynor.

In that moment, she recalls turning to Moth and saying, "We could just walk."

As she recounts in The Salt Path, at that point, it "seemed such an idyllic prospect", little realising how relentless the walk would be.

Surviving day to day

Given the circumstances, you might think the moment they set off from Minehead on August 13, 2013, was one of heightened emotion. In reality, “we felt slightly ridiculous,” admits Raynor.

“We walked through crowds of people eating ice cream, and then we saw the path, which went up a really steep cliff right from the off. We had our doubts we could even manage the first 400 metres, but it was like, well, we've got nothing better to do, so we might as well walk.”

In the following months, they encountered the beauty and ruggedness of the famous coastal path, and a kaleidoscope of elements and characters.

“We really didn't plan because we didn't have any money to plan with [they got £48 a week in tax credits], so it was very much a question of surviving on a day-to-day basis. But there was something really empowering about simply taking the next step, physically as well as mentally, of simply standing up in those really desperate moments in life, and focusing on getting to the next headland, or across that next beach.”

Forging a future

Neither Raynor nor Moth could have predicted just how seminal the experience would be.

“I remember writing in the book, it felt as if we started that walk with rough, jagged stones in our pockets, emotionally, and by the end, they were like seaworn pebbles, as if that walk had smoothed out all those awful emotions of anxiety and fear and bitterness," she says.

"It was not as if we would ever forget the toughest experiences and emotions, but the path allowed us to find a way to live with that alongside us, rather than defining us, and that was probably the most powerful thing to come from that walk."

That, and the fact that Moth’s condition not only stabilised but improved, baffled doctors. “What we’d been led to understand about his condition was that it couldn't improve, so to find his health did improve as we walked felt almost impossible, like a miracle,” says Raynor.

Their ‘salted’ journey ended when a woman they got talking to in a cafe offered them her cottage to rent in Cornwall. By then, Moth had decided to study for a horticultural degree, something he had always wanted to do, but didn’t think he would have the opportunity to complete. The student loan helped with expenses. An actual base also meant Raynor could look for a job and focus on her writing.

It was a future to look forward to, one they could never have imagined when they first embarked on the Salt Path.

Meant to be

These days, Raynor lives in west Cornwall with Moth and has since written a further two memoirs, The Wild Silence and Landlines, with another book due to be published this autumn. She is also a notable public speaker, not only in literary circles but as a voice for the homeless.

In quieter moments, she must wonder whether it was all meant to be?

“I'm not a person of any religious belief at all, but there was a moment when we were walking, when we camped in a little meadow by a wood in early summer. I remember getting out of the tent when all the ladybirds were hatching out at the same moment. There were thousands of ladybirds just crawling up me, crawling up my arms and taking off. Something in that moment felt like this was meant to be. I was meant to be on the path, meant to be there at that time, that I am where I should be, and it still feels like that.”

New possibilities

Reflecting on her journey so far, Raynor remarks: “How often in life do you get that chance to just stop everything, stop every single part of your life and reinvent it? We don't do it because we build our lives around our material things, and those material things need sustaining in some form or another, and that's the shape of the lives we build.

“I wouldn't voluntarily have let that go, not for anything, because it was what we spent so long building, but when it was taken in that way, and I had the space to rebuild a life. There was incredible freedom in that.”

It is little surprise to hear Raynor is often approached by people who inform her that The Salt Path changed their life.

“But books don't change your life," she says. "It just gives you another way of looking at the possibilities. Only you can change your own life."

The power of walking

The book, and now the film, is a reminder of the restorative potential of walking. Even an early morning walk or gentle amble after eating can improve your mental and physical wellbeing.

“When we walked that path, I was just walking through the menopause, and it was the last thing on my mind, so I could write an entire book about distraction therapy for menopause,” says Raynor, who is still a keen walker and embarked on a long distance solo walk in the north of England earlier this year.

“Walking allows us to let things go. We can start out thinking we’re going to think things through and we're going to work things out, but as you walk, and the further you walk, it's as if all that tangle of life starts to smooth out. And I think a lot of us, as we age, really need that space to look at ourselves in a different way,” says Raynor.

“It is really easy, the older we get, to think it's too late to change, too late to achieve those goals, too late to try to look for a different way, but it is never too late. Every day, we have to get up and see what we can embrace that day.”

However, it wasn't until recently that I thought about the order in which I do my strength training and treadmill workouts (or outdoor runs). Should I do my cardio before or after weights? A new 12-week study, published in the Journal of Exercise Science and Fitness, looked at how exercise sessions done one after the other affected body composition, physical activity levels, fat loss, and muscular strength.

Participants were divided into three groups: weights then cardio, cardio then weights, and a control group who did no exercise. The results showed that both exercising groups saw improvements in their physical activity levels, body composition, bone density, and muscle strength. However, one had the edge slightly over the other.

Cardio before or after weights?

The group that did weight training followed by cardio showed the most "remarkable progress" in the study. They saw reductions in fat mass, increases in fitness markers like explosive strength, and they exercised more often.

The study looked at men between 18 and 30 years old, and not very many of them, so we can't take the researcher's word that this will work for everyone. However, it is a clear sign that doing your dumbbell gym workout or kettlebell workout before a treadmill session could be the way to get stronger and maintain muscle with fewer limits.

The reasoning behind it is simple, too. If you work hard on your cardio session, you'll have less energy for your weights session as the muscles will be fatigued.

Another study, published in the Journal of Strength and Conditioning Research, supports the researchers' conclusion. In this study, researchers found anaerobic exercise (short, intense bursts of activity) before strength training "impairs" the weights session by limiting endurance.

Do I need to do cardio and strength training?

To stay healthy, the NHS recommends adults do strength training at least two days a week, alongside 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise.

The guidelines also suggest spreading this exercise across four or five days, or exercising every day.

So, there's no need to choose between cardio vs weights. Both workouts also have unique benefits. Cardio is great for boosting your cardiovascular health, maintaining your mental health, improving your sleep quality, and lowering blood sugar levels. Even just walking 30 minutes a day can have a hugely positive impact.

Weight training also has similar benefits, but is especially good for women approaching menopause, when the decrease in oestrogen puts us at a higher risk of osteoporosis. Lifting weights can increase bone density and joint strength, which helps to avoid bone fractures and muscle injuries.

Both are some of the best exercises for longevity (along with Pilates and mobility exercises) and help reduce the risk of disease later in life.

Whether you do one or both of them is ultimately up to you. Everyone has a different fitness goal, and any exercise that gets your body moving and releases endorphins is a good thing.

Cardio doesn't have to be running or walking, either. Racquet sports like pickleball and Padel, rowing, paddleboarding, cycling, and even rollerblading all count.

Is 20 minutes of cardio enough after lifting weights?

If you do 20 minutes of intense cardio on four days of the week, that's enough. This meets the vigorous intensity exercise requirement and includes running, HIIT workouts, and faster walking, cycling, and swimming workouts.

Doing 20 minutes of moderate cardio (like walking, swimming, or cycling) every day works out to 140 minutes a week. Add 10 more minutes and you'll reap the benefits.

That being said, any cardio is better than none at all. If you can manage 20 minutes, start with that and work up.

There is another way to reap the benefits of cardio, though, without sacrificing time in the gym or risking muscle fatigue. This tip comes from Emily Servante, a personal trainer at Ultimate Performance.

She says: "If you’re weight training three times a week, my recommendations would be to try and hit a daily average of 10,000 steps a day. This will increase your daily calorie burn but is also very low in intensity, so it will not affect your recovery times."

If you think you have an unhealthy dependence on your phone, you’re not alone. Scary stories about the power of our devices and warnings about screen time dangers are everywhere.

On the other hand, the internet is part of the infrastructure of our lives – apps are needed for everything from banking to home security. Even the United Nations says digital access is fundamental. But could too much of it be damaging to us?

Am I addicted to tech?

Addiction means not being able to stop something despite negative results, experiencing cravings and obsessions, using or spending more to get a ‘hit’, and feeling significant discomfort when you do stop.

As addiction spans more than just consumption, using your phone habitually, compulsively or constantly doesn’t necessarily make you an addict.

Mark Griffiths, an expert in behavioural addictions, says there’s no specific amount of screen time that’s problematic: context and content are important.

So, instead of worrying about screen time stats, try noticing how you feel about your tech use and its impacts. What’s the specific problem you’d like to remedy, and why? Which behaviours add value, enjoyment or connection to your life, and which get in the way?

Why is social media irresistable?

As social creatures, we gravitate towards connection, have curiosity about other people and are prone to comparison. Social media designers exploit these instincts to capture our attention.

When our attention is hijacked, we’re less able to deliberately focus on the things that matter to us. That’s why mindfulness practices can make us feel connected and settled, whereas mindless scrolling often makes us feel empty and bad.

However, not all users’ experiences are negative. In fact, a study of one million daily users over 11 years found no evidence linking Facebook and overall negative wellbeing. Research on the effects of social media has shown that it’s how you are using it that matters.

If you’re logging on to forge and maintain connections, and to participate in communities, then social media is likely to have a positive impact.

But if you’re passively lurking, then you become more likely to experience envy, social comparison and anxiety.

If an app typically makes you feel rubbish, consider removing it from your phone altogether.

If you decide it needs to stay, try setting up a time limiter. When you hit it and feel tempted to carry on, ask yourself, "How is this serving me?" Answer honestly.

Is your phone a third wheel?

Our devices compete with partners, children and friends for our attention, and it has become normal to have them nearby, for instance on the table at a restaurant. However, phone snubbing or ‘phubbing’ – ignoring someone you’re with in favour of your phone – can result in others feeling undervalued. This can hurt relationships.

Research shows that partner phubbing is linked to more jealousy and less closeness between romantic partners, as well as a decrease in satisfaction, trust and empathy.

You may think it’s harmless, but it’s hard to recognise the impact of our behaviour when we’re in company. We may feel justified in our phone use while judging others’ as inconsiderate.

Ask those closest to you how they feel about your tech usage around others. Real talk from people we love can drive change more effectively than self-reflection.

What about smartwatches?

In theory, smartwatches help us avoid the deeper distractions of phones by offering brief notifications without losing focus. Faced with the prospect of constant buzzing on your wrist, many people are more selective about which notifications are crucial.

However, there’s growing concern about more sophisticated devices that offer fitness and health information, and the impact of over-monitoring our bodies.

For example, preoccupation with sleep metrics could result in conditions such as orthosomnia, where the pursuit of perfect sleep leads to anxiety. Other research shows that heart alerts can fuel health anxiety in some patients with conditions including atrial fibrillation.

As with all devices, honest reflection is required to discern which smartwatch functions add to your life, and which stoke anxiety and disrupt your focus.

Do you need a digital detox?

The idea of taking time away from our devices – known as a digital detox – and having a specific retreat, plays on fears of tech being toxic. The truth is, they’re unlikely to be effective – lasting change happens incrementally, not via cold-turkey short breaks.

Rather than stopping phone usage altogether, only to start again, organise your physical and digital environments to make it harder.

If early-morning doomscrolling is your change target, explore on-phone time-limit settings, lock boxes, and out-of-bedroom charging options.

Swap to pleasurable or productive activities instead of anxious scrolling, and allow time, three weeks at least, for a new positive morning habit to form.

Your brain on tech

We might rely on technology like smartphones every day, but what effect is it having on our brains?

• Brains like efficiency. When you do the same things repeatedly, neural connections form, helping perform those actions automatically in future. These manifest as habits. That’s why many of us reach for our phones as soon as we wake up, and why, when it’s next to us, we check it regularly.
• Reward and punishment also influence habit formation. If, for example, your manager criticises you for not responding to an email out of working hours, your pain-avoiding brain prompts you to clear your inbox at the weekend. If you miss social gatherings when you disable notifications, your pleasure-loving brain drives you to toggle them back on.
• Speaking of pleasure, notifications, ‘likes’ and the mere sight of our phones can trigger a hit of dopamine, a neurotransmitter in our brains that brings a rush of pleasure. It’s not just dopamine that influences our behaviour when it comes to tech. Our habits, values, social feedback, cultural norms, practical necessity and deeper values all play a part.
• While it's easy to form unhealthy habits, there is some good news. The plasticity of our brains means that, with consistent practice and mindful awareness, we can form new neural connections that better support the life we want.

"A swimming workout can be an ideal addition to a well-rounded exercise routine that includes a combination of cardiovascular exercises, strength training, and flexibility work," says Amanda Place, an award-winning personal trainer, coach, and founder of Sculptrition. "But, as with any exercise program, it's essential to maintain consistency, gradually increase the intensity and complement your workouts with a balanced diet to achieve sustainable weight loss."

How many calories swimming burns will be different for everyone, as calorie burn is linked to several personal factors, such as age, body composition, and weight. We've spoken to the experts to find out why swimming is such a great tool for healthy weight loss, the best workouts, and tips to get started.

Is swimming good for weight loss?

Yes, swimming burns calories, helps strengthen muscles, and improves mobility. Together, it makes swimming one of the best workouts for weight loss, helping to get you into a calorie deficit, boost your metabolism, and aid movement in daily life.

Much like running for weight loss, you can swim in interval sessions (periods of heavier work combined with lighter laps) or slower and for longer to reap the benefits.

Women are particularly set up for the latter, says Emma Kuwertz-Norman, the national swim manager at Nuffield Health. "We have natural advantages that support endurance and stroke efficiency," she says. "For example, thanks to slightly higher body fat percentages, we have better buoyancy and float more easily, which helps reduce drag and conserve energy. We also tend to adapt well to controlled breathing rhythms, helping them maintain steady pacing over longer swims."

Longer swims and interval training are useful workouts for burning calories and getting stronger. With more muscle strength comes a faster metabolism. A faster metabolism helps burn more calories when resting, so swimming is good for weight loss, even out of the pool.

Kuwertz-Norman recommends combining your swims with other exercises, like Pilates for swimmers or strength training, to see more progress. "Bodyweight exercises like squats, lunges, and push-ups build endurance and strength in key areas like the legs, core, and shoulders, which is essential for maintaining efficient and powerful strokes. Incorporating resistance work with dumbbells or resistance bands can further help muscle strength," she says.

There is so much more to swimming than weight loss, and not everyone wants or needs to lose weight. However, it's also a fine goal to have. Doing it sustainably and with an exercise you enjoy is the best way forward, alongside dietary and lifestyle changes.

Swimming workouts for weight loss

Interval swimming

Much like in running, swimming intervals involve periods of faster swimming with lighter lengths. Mixing this moderate intensity exercise with higher intensity can help burn more calories.

Nuala Muir-Cochrane, a swim coach and the swimming product development manager at David Lloyd Clubs, recommends the following workout:

• 4 lengths freestyle at a moderate pace
• 2 lengths at high intensity
• 1 length easy recovery
• Repeat for the duration of your session

2. Fast laps

• 4 lengths freestyle with 15-second rest between each length
• 8 lengths of another stroke, such as backstroke or front crawl
• Try to complete these 8 lengths in less than 5 minutes
• 4 lengths freestyle with 15-second rest between each length
• Repeat the cycle

3. Weighted swimming

If you're a confident swimmer, you can try incorporating some weighted exercises between lengths with aqua dumbbells. Pick one of the other workouts from this list, or swim lengths, taking a 20-second break between each one at least, and include some shoulder presses, bicep curls, squats, and lunges in your workout.

The added weight will make the movements harder underwater, forcing the body to work harder. This burns more calories and fires up the muscles.

4. Low-intensity swimming

Low-intensity steady state (LISS) cardio is another great way to burn calories swimming. You'll need to stay in your zone 2 heart rate range, which is 60 to 70% of your maximum heart rate (220 minus your age) for the benefits.

To keep an eye on this, it's useful to have a waterproof fitness tracker that offers live readouts of your heart rate during workouts.

To benefit from LISS, aim for three to five sessions a week, of at least 150 minutes.

Tips for losing weight with swimming

• Improve your technique: "Engage your core by pulling your belly button towards your spine. It helps stabilise your body and keeps your stroke efficient," says Kuwertz-Norman. "Most swimmers also benefit from improving their 'catch' - the moment your hand enters the water and begins to pull. Many people waste energy here, but with better technique, you get more propulsion with less effort."
• Avoid exercise burnout: "If your goal is to lose weight or improve your performance in the water, it’s not about swimming for longer - it’s about swimming smarter," she says. "Interval training is one of the most efficient ways to challenge your cardiovascular system while avoiding burnout."
• Aim for consistency, not perfection: While many people enjoy swimming every day, it's a lofty goal. "Swimming itself is relatively kind to the body, but the effort involved in the routine - travel, showering, hair care - can be a barrier. Even three to four solid swim sessions a week can yield significant physical and mental benefits," she says.

How often should you go swimming to lose weight?

Three to five times a week is ideal if you're looking to go swimming to lose weight, says Muir-Cochrane. "Consistency is key," she notes. "Swimming at least three days a week can help create a calorie deficit and build endurance."

These sessions don't have to be long ones, though, she adds. "Start with 30 minutes if you're a beginner and build up to an hour as your stamina improves."

The NHS recommends 150 minutes of moderate-intensity exercise every week, which breaks down to five 30-minute swim sessions. "Even shorter swims of around 20 minutes have been shown to support brain function, reduce anxiety, and boost overall wellbeing," notes Kuwertz-Norman.

"Swimming engages both the body and mind, so each session can feel like a reset, not just a workout," she says.

Is swimming better than running for weight loss?

Running is another good way to build muscle, burn calories, and help maintain a healthy metabolism. However, it's higher impact than swimming. It's harder on joints like knees, hips, and ankles, unlike swimming.

According to Harvard research, general swimming burns more calories per 30 minutes (for a 70kg person) compared to running (at 5mph).

Ultimately, the better exercise of the two will be the one you enjoy the most. If you prefer running over swimming, ditch the goggles and head outdoors. You're more likely to stay consistent with an exercise you enjoy.

A note on swimming for weight loss

Calorie burning and weight loss are just one benefit of swimming, and for most people, won't be the only advantage of going for a dip.

If you are looking to maintain a healthy weight in the long term, it's important to keep up your exercise routine. To do that, you'll want to do exercise you truly enjoy and reap the other benefits of swimming.

These include:

• Reduces stress and anxiety: The rhythmic, repetitive movement and deep breathing help calm the nervous system, says Muir-Cochrane. If you go cold water swimming, you'll likely see this benefit even more, she adds, as "cold or cool water can trigger a stress-reducing endorphin release".
• Boosts mood: "Physical activity increases serotonin, dopamine, and endorphins - the 'feel-good' chemicals," she says. "Many swimmers report a 'swimmer’s high' similar to a runner’s high."
• Improves sleep: If you're having problems with your sleep, swimming could be the way to learn how to sleep better. "Regular swimming can lead to better, deeper sleep, which is essential for mental health," she says.
• Offers a break in the day: For those with an intense job or busy family life, swimming can be a welcome break and help you focus on the present, being a natural form of mindfulness.
• Builds confidence: It's well established that achieving goals, even small ones, helps build confidence and self-esteem. "The calming environment of the water can also feel like a safe space for emotional release," says Nuir-Cochrane.

As the exercises use dumbbells, this workout is ideal for strength training at home or in the gym. All you need are a couple of weights and some space to move.

However, the key is working hard enough. Emma Simarro, a certified personal trainer, women's health specialist, and strength coach, prescribed this upper-body dumbbell workout. She says, "You want to be able to complete 10 to 12 reps with every set, but the last few should be a struggle. You'll know the weights are too light if the last repetition feels easy."

Whether this is your first dumbbell workout at home or you're familiar with the weights, Simarro's six moves can help you build a stronger, leaner, and more mobile upper body in just a few weeks.

Upper-body dumbbell workout

Simarro recommends trying each of these exercises for 3 sets of 10 to 12 repetitions, taking a short break between them to recover.

1. Shoulder press

As the name suggests, this exercise mainly targets the shoulder muscles on the front and sides. However, you also use your triceps (back of the arm) and trapezius muscles (between your shoulders and neck) in the movement.

Here's how to do a shoulder press with dumbbells:

• Standing tall, with feet hip-width apart, gently activate your glutes and quads to stabilise your hips, says Simarro.
• Bring the dumbbells onto your shoulders with your palms facing your ears for a neutral grip on the dumbbells.
•  Take a deep breath and engage your core before pressing the dumbbells above your head. Exhale as you press them up.
•  At the top of the movement, keep your biceps aligned with your ears and fully extend your arms, straightening your elbows.
•  Slowly bring your dumbbells down to your shoulders before repeating 10-12 times.

2. Bent-over row

By going from the shoulder press into the bent-over row, you'll work more of your back muscles under fatigue, which helps them get stronger. Aside from the back muscles, the bent-over row works the biceps (front of the arm), rear shoulder muscles, and the smaller muscles around the spine.

Here's how to do it:

• Stand tall with the dumbbells by your sides, says Simarro.
•  Hinge at the hips, push your bottom backwards and keep your back flat while holding the dumbbells down in line with your shoulders.
•  Keep your chest up and bend your knees slightly. This will help distribute the weight and keep your spine straight, she says.
•  Fix your gaze one metre ahead of your feet and start to pull the dumbbells back towards your hips (we want to pull the dumbbells to travel in a diagonal movement, front to back).
•  Keep your elbows at 90 degrees at the top of the exercise. They should brush your ribcage as you pull the dumbbells towards your hips.
•  Slowly lower the dumbbells back to the start position and repeat 10-12 times.

Expert tip: If you're in the gym but can't find the right dumbbells, you can also do the bent-over row with kettlebells.

3. Chest press

The chest press is known as a compound movement. Much like squats and walking lunges for the upper body, a chest press works multiple large muscle groups in the upper body at once. Namely, the muscles in the chest, shoulders, arms, back, and core.

• Lying on the floor with your knees bent and feet flat on the floor, engage your core.
•  Bring the dumbbells above your chest, arms fully extended.
•  Dumbbells should be at a 45-degree angle to one another above you.
•  Slowly lower the dumbbells down to the floor, keeping your elbows tucked in at a 45-degree angle from your shoulders.
•  Keep your wrists out so they sit directly above your elbows. We don’t want them to cave in towards your chest, says Simarro.
•  Gently tap your elbows on the floor at the bottom of the movement, before driving through your palms to take the dumbbells back to the starting position.

Expert tip: The key to a good chest press is keeping your elbows at the right angle. "You should look like an arrow from above, not a 'T'," says Simarro.

Also, don't come down too hard at the bottom of the movement. "Think of the floor as glass," she says. "You don't want to smash it."

If you're doing a gym dumbell workout, it's best to do this exercise on a bench for better back support and a chance to go lower with your elbows.

4. Overhead tricep extension

The tricep extension is the opposite of the chest press. It only works one muscle - but working the tricep is important in an upper-body dumbbell workout. Not only is it very useful to have stronger triceps in everyday life (think pushing open doors and reaching up to a high shelf), but it can help with other exercises in this routine, such as the chest press or shoulder press.

Here's how to do a tricep extension with dumbbells:

•  Standing tall with one foot slightly in front of the other for better balance. You can stand with feet parallel if preferred, says Simarro.
•  Grip the top of the dumbbell with your palms facing the sky and fingers towards your face. This will keep your shoulders parallel.
•  Take the dumbbell carefully above your head, with your arms fully extended.
•  Engage your core and slowly lower the dumbbell behind your head until your elbows reach a 90-degree angle.
•  Push into your palms and press the dumbbell back above your head until your arms are fully extended with your elbows locked out.

5. Bicep curl

Similarly to the tricep extension, the bicep curl works just the one muscle - the bicep, which sits on the front of your arm.

Here's how do it:

• Standing with your feet hip-width apart, grip the dumbbells by your sides with your palms facing toward your hips.
•  Engage your core and tuck your elbows into your ribcage.
•  Take a deep breath in before curling the dumbbells up towards your shoulders. Breathe out as you curl the dumbbells up.
•  Once you reach your shoulders, pause before slowly lowering to your hips.
•  Fully extend your elbows so they are relaxed at the bottom of the curl.
•  Make sure you keep your elbows tucked into your ribcage. These shouldn’t move forward in the exercise.

6. Push-up

Learning how to do a push-up properly is one of the best ways to work the upper body, says Simarro. "I love a push-up and I think it is one of the most functional exercises we can practice," she says.

It targets the chest, shoulders, back, core, biceps, and triceps muscles. In fact, there's not a lot that this compound exercise can't do.

Here's a quick reminder on how to do a push-up:

• Set yourself up in a plank position, with your hands beneath your shoulders and your feet hip width apart.
•  Engage your core, gently tuck your tailbone under and pull your shoulders down from your ears.
•  Start to lower yourself to the floor, with your shoulders and hips moving together. Make sure you don't leave your hips in the air, says Simarro.
•  Ideally, your chest will get as low as possible to the floor.
•  Once in the bottom position, drive through your palms and push the floor away from you as you move back to your plank/modified plank position.
•  As you push up, keep your shoulders stacked above your wrists.
•  Keep your hips in line with your shoulders as you push up by engaging your core and glutes.

Expert tip: Once you're set up in the plank position, you can use a pillow under your chest to have something to aim for on the way down, the PT says.

You can also try a modified plank position if your core and upper-body strength isn't quite ready for a full push-up. "You can drop your knees to the floor for a modified push up," she says. "This will give you a nice line from the crown of your head to your knees."

What weight should beginners use?

This will be different for every beginner in strength training. "Expect it to be a little trial and error to begin with as you find the right weight for you," says Simarro. Start with 10 to 12 repetitions, and if they feel easy, especially by the third set, then you'll need to go up in weight.

Equally, she says, "If you get halfway through the round and can’t get any further, drop down a weight and build up from there. They won't be too heavy for long."

The 'talk test' is another good gauge of intensity, she adds. "You should be able to speak but not sing as you begin the set, but as you get to the last few repetitions, it should be challenging to say more than a few words, if any."

You can use a similar test to work out if you're doing enough moderate intensity exercise, which weight training falls under.

How many times a week should you do an upper-body dumbbell workout?

Ideally, you would want to train more frequently to work all the muscle groups enough throughout the week, says Simarro. "In this instance, two sessions of each workout (two upper body and two lower body) would be ideal to see results in strength and improved muscle mass," she says.

But if you can't do this, then work out how often you can lift weights every week. Ideally, aim for three sessions.

"Full body sessions target all your major muscle groups in one session, but repeating three times a week would give you the frequency you need to see results," she says.

Discussing sex tips for women over 50 on the Begin Again podcast with Davina McCall, Tracey Cox said: "They've done so much research into frequency because everyone's hung up on frequency. They did one very important study, and they made lots of couples have sex every single day because we have this thing that, you know, the more sex, the better."

But the couples were miserable, she revealed. "It was too much, and they found the perfect time for couples to reap all the health benefits [and] stay connected, but not too much, is once a week. Once a week is the magic number."

How often should you have sex?

Tracey Cox recommended that couples have sex weekly. "If you want to stay connected, if you can manage once a week, you'll be fine," she said.

For some couples, that will be too much. For others, it will be way too little, but it's a good minimum to aim for.

However, she also notes that it's "all about age and stage", referring to the life and relationship experiences that may impact our sex lives. For example, women in their 40s and 50s might experience a low libido in menopause, so they may not be as interested in sex.

How to have more sex

One way to get back into the swing of having sex, whether that's more or less than once a week, is to plan for it, says Cox. Two-thirds of women are responsive to sex, she explains, which means they may not be immediately aroused, but if they are "touched in the right way or start having sex", then they become aroused.

The opposite is spontaneous desire, which two-thirds of men feel. It's what many women think they should feel when it comes to sex, but responsive desire is a "different sex drive" entirely, says Cox.

"Men shouldn't be insulted if women don't want sex spontaneously because that's not the way they work a lot of the time," she says.

To get in the mood and build relationship intimacy, Cox suggests couples work out what sparks desire and include more of that in their lives. It could be running a bath, having a glass of wine, and talking to each other for a while, or she says, it could be beginning foreplay and seeing how you feel.

"The more you have sex, the more you want it because your body remembers it," she says. "The idea is to make sex a habit."

It's also important to know what turns you on and what will give you an orgasm, says Cox elsewhere in the episode, whether that's sex toys, manual stimulation, or oral sex. "If you play along with the game and pretend you're having an orgasm through intercourse, you're not doing yourself a favour," she says.

Other tips from Tracey Cox

• Manage your expectations and try not to be influenced by TV or books where people seem to be having loads of sex, says Cox.
• Cox says it’s important to “find your own normal” and what works for you as a couple.
• Be aware that people can feel very vulnerable when it comes to sex, so make sure you have a “partner who’s not going to shame you or call you weird”, she says.
• If you’re honest about any menopausal symptoms or their erection issues, then you’ll feel closer and understand why your partner may or may not be feeling up for it.
• Speak to your doctor if you’re finding sex uncomfortable. HRT and HRT alternatives can help with issues such as vaginal dryness, loss of libido and night sweats.
• Masterbate, either manually or with a vibrator, to figure out what works for you and what doesn’t.
• Put your phones down and spend quality time together, she suggests. Half an hour before turning out the light to have quality time together, instead of scrolling.
• Knowing what turns you on is important, but it's also essential to know what turns you off. This might have changed over the years, so take time to see what still works for you and what doesn’t.

As Dr Amir Khan, who is also woman&home's resident GP, says, hot flushes and night sweats are the "hallmark" of menopause. The symptoms that comes to mind when we think of what perimenopause feels like.

However, there's more to it than meets the eye, with a recent symptom report suggesting that 78% of women report sleep issues in menopause while 65% report hot flushes and night sweats respectively.

In the video, the doctor reveals the key changes happening in perimenopause that makes good sleep harder to come by - and what you can do about it.

Why you're not sleeping in perimenopause

1. Vasomotor symptoms

"These are the hot flushes and the night sweats," says the doctor. "They are the hallmarks of the menopause and are caused by fluctuating and declining oestrogen levels affecting the hypothalamus, which is the body's temperature regulator in the brain."

The sudden heat surges wake you up from sleep and can make it hard to sleep better, or even get off to sleep in the first place.

2. Changes in circadian rhythms

Circadian rhythms are the name for the body's internal clock, controlled by a cluster of cells in the hypothalamus. It helps control our sleep-wake cycle, hormone release, body temperature, and other vital bodily processes.

"Oestrogen and progesterone influence the brain's sleep-wake cycle. Decreased levels can lead to decreased production melatonin. That's the hormone that helps regulate sleep timing and quality, causing fragmented and lighter sleep," he says.

3. Increased anxiety

Mood disorders and increased anxiety in menopause could be getting in the way of good sleep.

"Menopause is linked to changes in neurotransmitters like serotonin and gaba, contributing to mood swings, anxiety, and even depression, all of which can make it difficult to initiate and maintain good sleep," says Dr Khan.

4. Nocturia

This is the proper name for needing to get up and use the bathroom in the middle of the night.

"Oestrogen decline affects the urine retract and bladder function, often causing increased frequency of urination at night, which interrupts sleep continuity," he says.

5. Sleep disordered breathing

Sleep disordered breathing includes conditions like sleep apnea, which can have longer-term health implications.

"Menopause is linked to weight gain and changes in the upper airway muscle tone, increasing the risk of obstructive sleep apnea," the doctor says. "This leads to repeated breathing interruptions during sleep, causing fatigue, and poor sleep quality."

What to do about sleep issues in menopause

Understanding the symptoms and why they are happening can help you "take targeted steps towards better sleep in menopause", says Dr Khan. "So please, speak to your GP about it."

In the meantime, if you're not sleeping in perimenopause, take a look at the following advice from the National Institute on Aging:

• Stick to a regular sleep schedule: Going to sleep at the same time every night and waking up in the morning at the same time can help your circadian rhythms get back to normal.
• Avoid naps: Sleeping in the late afternoon or evening can make it harder to sleep at night.
• Practice good sleep hygiene: A good bedtime routine and the right environment can make a big difference. That could mean reading a book before bed, rather than looking at our phone, listening to music, or having a bath if you're not sleeping in perimenopause.
• Keep your bedroom at the right temperature: Making sure your bedroom isn't too hot or too cold will help you sleep in the heat of the summer.
• Exercise regularly: Keep a regular exercise routine, but make sure you're not working out too close to bedtime, otherwise you might find it harder to fall asleep.
• Avoid large meals: Eating lots of food in the evening can prevent good sleep as the body is trying to digest the food while settling down for sleep.
• Avoid caffeine: Stay away from coffee, tea, and chocolate too late in the day.
• Avoid alcohol: While a glass of wine in the evening is tempting, even small amounts can make it harder to stay asleep.

Alternatively, you could do them to wind down from your Pilates home workout or as a way to stretch out if you spend your days sitting at a desk. The movement is a "gentle but powerful way to reconnect with your core and realign the spine," says Paola Di Lanzo, a personal trainer, Pilates instructor, and the founder of Paola's Body Barre. "Pelvic tilts improve spinal mobility by encouraging articulation through the lower back and pelvis, which is great for people who sit for long periods."

Want to try? Whether you want another mobility exercise to add to your list or an alternative to kegels, pelvic tilts are a good idea. Here, Paola explains the best way to do them.

What is the pelvic tilt exercise?

Pelvic tilts are simple exercises done on a yoga mat or the floor. You don't need any equipment and anyone can do them, including those new to exercise or coming back from an injury, provided there's doctor approval.

The exercise targets the deep core muscles, such as the transverse abdominis, multifidus, and pelvic floor. This makes pelvic tilts different from exercises like the plank, which target the superficial muscles like the rectus abdominus (abs) and obliques. You can't see your deep core muscles, but they are essential for everything from good posture to hip mobility.

If you need help visualising a pelvic tilt, Di Lanzo has advice. "As you exhale into the tilt, visualise lifting the pelvic floor muscles upward, almost like a gentle 'zipping up' from the base of the pelvis," she says. "This co-activation helps build strength and awareness without strain."

How to do the pelvic tilt exercise

The pelvic tilt exercise requires you to 'engage' your core, which is useful knowledge for other strength training and Pilates workouts. Here, Paola Di Lanzo reveals how do them right.

• Lie down on the floor, using a yoga mat beneath you if that's more comfortable.
• Take a breath in.
• Exhale, tilt the pelvis by engaging your abdominal muscles and tilting your pelvis up slightly.
• Gently imprint your lower back into the mat.
• Hold that connection as you continue to breathe.
• Release back to neutral on your next breath in, says Di Lanzo.

What is the pelvic tilt exercise good for?

• Improving pelvic floor strength: "Pelvic tilts can improve core control, posture, and continence over time. They’re small, subtle, and incredibly effective, especially when combined with breath and intention," says Di Lanzo.
• Better mobility: "This exercise improves spinal mobility by encouraging articulation through the lower back and pelvis, which is great for people who sit for long periods," she says.
• Improving posture: "Pelvic tilts help bring awareness to posture," says the Pilates specialist. "Practising pelvic tilts encourages a neutral spine and corrects anterior pelvic tilt, which can help relieve lower back pain."
• Connecting with the body: This exercise isn't just about the physical benefits, Di Lanzo says, "it’s about tuning in, not switching off" and bringing more awareness to your body and how it moves, fostering a better mind-body connection.
• Healthier sex life: If menopause symptoms have slowed your sex life, pelvic tilts could be a way to help rekindle the spark. Stronger pelvic floor muscles have been shown, in research by the University of New Mexico, to play an important role in orgasm, sexual satisfaction, and arousal.

How long should you hold pelvic tilts?

Holding the pelvic tilt for five to 10 seconds is a good place to start, says Di Lanzo. "The key is control and breath, and remembering that the exercise isn't about bracing or clenching. Instead, stay soft and connected."

If you're new to exercises like these, start with a couple of repetitions and focus on getting the form right before increasing the time you spend doing the pelvic tilt.

Try the movement a couple of times a week as part of a strength training or Pilates abs workout to see the benefit.

Pelvic tilt exercise vs bridge

If you're learning how to a bridge - another excellent core exercise to do at home - a pelvic tilt can be a good first step on the journey. However, they are different exercises.

The pelvic tilt is a gentle exercise that focuses on strengthening the deep core, lower back, and the glutes to an extent, while a bridge is a more power-based movement. During a bridge exercise, you lift your buttocks and hips off the floor, engaging the hamstrings, glutes, and core muscles.

Together, they make a perfect exercise pair for boosting lower-body strength, stability, and mobility.

Online trainer Meredith Shirk’s 7-minute full-body toning workout is attracting millions of views on YouTube, but why? It's a seemingly random number, but it might just be the sweet spot between a 5-minute workout and a 10-minute workout, the research says.

A study published in the American College of Sports Medicine’s Health and Fitness Journal examined a 7-minute workout (not Shirk’s) alongside existing research, concluding that just a few minutes of high-intensity circuit training can help decrease body fat, boost muscular fitness and increase VO₂ max – a key measure of cardiovascular health. We need more than seven minutes to maintain fitness (the NHS recommends at least 150 minutes a week of moderate intensity exercise), but short duration workouts are beneficial, partly because they are accessible and likely to be repeated.

But is Meredith Shirk’s mini routine worth doing? I tried it out to see if I could notice a difference after just seven minutes of exercise, and whether it’s the kind of workout I would add to my regular week. Plus, two PTs share their thoughts and tips with woman&home for how to get the most out of it, and why Shirk’s workout could be particularly beneficial for women over 40.

Who is Meredith Shirk?

Meredith Shirk is an American personal trainer specialising in fitness for women over 40 and the founder and CEO of multimillion-dollar brands, including Svelte Training. Her profile has been growing since 2012, and her (almost) one million YouTube subscribers tune in to her workout videos, led by her and Svelte coaches.

A quick browse of her YouTube library will reveal a wealth of short home workouts to try, whether you’re looking to burn fat, tone and strengthen, stretch or relieve pain. There’s a series of seated routines (to fix back pain or exercise with mobility exercises), ‘knee-friendly’ exercises, and specific workouts for women over 50.

But her 7-minute full-body toning workout is attracting the most attention by far. It may be four years old, but it’s gaining popularity again and has recently hit 4.6 million views.

I tried Meredith Shirk's 7-minute workout

Promising a full-body workout, Shirk’s low-impact routine aims to tone your legs, glutes, core, arms, shoulders and back with a bit of light cardio to raise the heart rate.

My first impression of the workout was good - you can do it anywhere, and Shirk's sunny Florida backdrop inspired me to clear a space on the outdoor decking and grab some vitamin D in the morning sunshine.

I chose to do it straight after the school run and before I got stuck into work, as morning exercise always helps boost my brain for the day ahead. It’s also short enough to work as a break between tasks, at lunchtime, or as a quick exercise snack before dinner.

Forget any equipment, you don't need it. I also loved how I didn't have to rearrange chunks of my day or have time to overthink anything. You're done before you know it.

The actual workout in full is 10 minutes long, though, as I discovered on my first watch. Shirk takes you through a short warm-up of squats, hip openers, and bow bends (important before any high-intensity exercise) before previewing each exercise. All ahead of the actual 7-minute workout.

After a few run-throughs, I could skip this part to shorten my session to the actual 7-minute workout.

The 7-minute workout involves 12 exercises, done for 30 seconds each with minimal rest in between. The idea is to keep moving throughout, and the sequence goes:

• Squat punch
• Bent-over delta (pull arms back to V shape, squeezing shoulder blades)
• Knee hover (bear position hold)
• Boxer bounce
• Superman swimmers
• Squat hold (aka chair pose)
• Angel pumps (standing, pumping arms at shoulder height)
• Knee to chest (on back) with butterfly hip openers
• Knee kick-back (on all fours)
• Jumping jacks into predator jacks (aka a squat jump into open arms)
• Around-the-world elbow plank (rotating your hips)
• Reverse push-up (pushing back into child’s pose with knees hovering above the ground)

Shirk calls the final three exercises the ‘cool down’, although the pace and intensity felt the same as the previous moves to me. She frequently gives options to modify each exercise if you’re struggling, so it’s not intimidating for beginners, but I wanted to push myself. Luckily, Shirk suggests options to ramp up the difficulty on moves, such as faster Superman swimmers or predator jacks.

Keeping up with her pace and doing the up/down alternation between standing and floor moves helped boost the workout's cardio effects.

It reminded me of the popular Joe Wicks bodyweight workouts I used to do during Covid lockdowns. Like Wicks, Shirk’s approach is encouraging and inclusive, and you feel that with each move taking just 30 seconds, you can blast it with your best before it’s all over. It’s achievable without being too easy, so the motivation to do it again is high, and as anyone knows, when you’re actually motivated to exercise, you’re halfway there.

Does the 7-minute workout work?

After doing the Meredith Shirk workout, I certainly felt it in my thighs and glutes, which was unsurprising considering how many of the moves involved a squat position. It also reminded me to engage my core, even after the workout, which I often forget to do throughout the day.

As the 7-minute workout is low-impact with some light cardio, it didn’t leave me breathless and sweating. According to my fitness tracker, my heart rate barely crept into zone 2, which is considered the fat-burning level. I’m not a fan of HIIT, so this is a bonus in my book, but those looking for high-intensity movement should try elsewhere.

Shirk’s 7-minute workout isn’t comprehensive or long enough to replace anything in my fitness routine, but it’s a decent all-rounder that’s dinky enough to add into my schedule. On weeks where I struggle to find the time for proper gym sessions or I’ve been too busy for my swimming workout, it will be easy to set aside less than ten minutes for a quick blast of Shirk’s workout. It’s something I want to build into my day, rather than something I must endure.

Benefits of the Meredith Shirk 7-minute workout

1. Helps improve muscle mass

Even without weights, experts agree this workout could be one of the best exercises for women over 40. “After 40, we naturally lose muscle mass (a process known as sarcopenia), which slows our metabolism, and increases the risk of weight gain and injury,” says Ellie Adomaite, PT and regional manager at YOUR Personal Training.

“Building and strengthening muscle keeps the metabolism active, supports joint health and mobility, boosts energy, and protects against age-related bone loss and chronic conditions such as osteoporosis and diabetes.”

Strong muscles also protect the knees, hips, and spine, says PT Sarah Campus, the founder of LDN MUMS FITNESS. "This helps reduce back pain, improves alignment, encourages good posture, and improves balance, which is key for minimising the risk of falls [in the future]."

2. Improves mobility

Several exercises in the Meredith Shirk workout support lower body strength, which protects your joints, says Campus. “Squats engage muscles around the knee, calves and ankles, and strengthening these areas reduces the risk of injuries and enhances joint stability. Also, the exercises are low impact, meaning they’re suitable for those wanting to protect their joints while building strength.”

Some moves also help maintain hip mobility, which “is crucial for overall functional movement as you age, and can also help prevent lower back and hip-related issues,” she adds. They could also be useful for those with tight hips looking to stretch them out.

Looking to try more mobility-boosting exercises? A ballet-inspired workout could be for you. Much like strength training and Pilates, you don't need to do it for hours to see a difference.

3. Boosts cardiovascular health

The routine’s format of short bursts of exercises with short periods of rest is similar to HIIT, without the high intensity. This type of exercise still raises the heart rate, says Campus, which supports cardiovascular endurance.

It could make the workout one of the best exercises for longevity. By combining cardio with strength work and mobility, this short workout could contribute to healthy ageing.

To make it harder and reap some high-intensity exercise benefits, Campus suggests adding weights to the routine or increasing the tempo.

4. Improves core strength

Although not core-specific, after the knee hover hold, plank and Superman swimmers, you'll definitely feel the effects of this workout in your core. Shirk also reminds you to engage your core during other moves, such as angel pumps and squats, during the routine.

A strong core has multiple benefits. “Engaging the abdominal and lower back muscles supports better posture and balance," says Campus. Not only that, but a study published in the Journal of Behavioural Science found that core exercises contribute to overall athletic performance. This means you could be a better swimmer, lift heavier in weight training, or find activities (such as tennis) easier.

5. It's free

Importantly, the Meredith Shirk 7-minute workout is completely free to do. While the PT-turned-influencer sells several training and nutrition programs on her website, this video is completely cost-free to follow. It requires no equipment and no subscription.

It's also very time efficient, making it more accessible for women. “This is a great time-efficient option for women over 40 who simply want to get moving, build some baseline strength and stay active without any high-impact moves. It does a great job of covering all bases in a very short period. [You can do it at home] and it’s designed with everyone in mind, not just gym users, so is incredibly accessible," says Adomaite.

Campus says you also won’t feel wiped out after doing it, making it suitable for all times of day. “The workout structure has periods of active recovery and stretching which helps maintain muscle flexibility and reduces the risk of muscle soreness. Plus, the balance ensures that the body remains agile and ready for more workouts on following days.”

Tips for doing the Meredith Shirk workout at home

• Watch your form: The video is great for demonstrating the correct form, but you still need to be mindful of small tweaks. “Keep your knees in line with your toes during the squats to avoid excessive knee strain. Control the moments, don’t rush, and if you need to modify it based on injury or fitness, then do so," says Adomaite.
• Do it frequently: “Consistency is so important, but you don’t want to overtrain, so it also depends on your fitness level and recovery needs. Perhaps look to combine this workout with some light walking or yoga workouts to mix it up,” says Campus.
• Remember, it's just one part of a plan: If you're looking to lose weight without much exercise, boost your fitness, or make changes to your overall lifestyle, it's important to remember that short workouts like these are just one part. "Seven minutes alone won’t shift the dial. These workouts should be done consistently alongside proper sleep, nutrition and hydration," says Adomaite.

While this type of ageing test isn't always accurate, mobility exercises are a good way to keep an eye on your mobility. "Over half of falls happen around the home, while one in three people over 60 will experience a fall every year," says Dr Punam Krishan. "By checking your balance with this simple test, you - and your loved ones - can rest easy."

The test will reveal how mobile you are and whether you should book an appointment with your GP to discuss potential mobility issues and how to prevent falls in the years to come.

What is the falling risk test?

The Timed Up and Go Test, as it’s called, is usually recommended to patients in later life, the doctor says, but it’s never too early to give it a try.

Here's how to do it:

• Sit down on a chair: "Preferably a dining chair rather than your comfy living room armchair," says Dr Krishan.
• Get up and walk: "Time how long it takes you to go from sitting to walking three metres before turning around and returning to your seated position in your chair," she says.
• Look at your time: "Take a look at your stopwatch or phone. If you've managed to take the test in less than 12 seconds, there's a good chance you have a low risk of falls."

However, she notes, "a score of 12 to 15 seconds-or longer-has been shown to indicate a higher risk of falls in older people, particularly."

If you get a higher score, make an appointment with your GP.

To get an accurate result, you need to make sure you don’t use your arms to stand up, and you shouldn’t run. "The obvious reason being that it would sway your results, but doing so could in itself lead to falls," she says.

Why does the test work?

The Timed Up and Go test measures mobility (how quickly you can move and change direction), dynamic balance (how well you maintain your balance while moving and turning around), and how well you can complete basic tasks. As all of these are needed to reduce the risk of falling, the test assesses your ability in all three.

Dr Punam Krishan joined forces with stairlift company Stannah as its resident health expert to give this advice and raise awareness of low mobility, and to reveal the signs we can spot in ourselves and others to ensure we stay safe in our homes as we get older.

How to prevent falls

To prevent falls later in life, it's a good idea to have a consistent exercise routine that can help improve your mobility, strength, and flexibility, says Kate Sheehan, an occupational therapist who also works with Stannah.

"It needn't be strenuous or break the bank. At-home exercise alone can reduce the risk of falls by nearly a quarter (22%). Consider exercises to improve flexibility, posture, and overall wellbeing," she says. This could be strength training, a Pilates workout at home, or some kind of walking workout. These are all among the best exercises for longevity in general.

You can also try these exercises:

• Heel-toe walk: Stand with your heels pressed into the wall, place your left foot in front of your right. Touching heel to toe, continue to walk putting one foot in front of the other. Try it for 20 steps or more if you can.
• Flamingo stand: From standing, put your weight on one leg and lift the opposite knee up. Hold this position for 10 to 15 seconds (or less if needed), shake out your legs. Swap to the other leg. Do this three times on each leg.
• Back leg raises: Move your weight onto your right foot and then slowly lift your left leg backwards as high as you can, while keeping your body upright. Hold the position for 5 seconds and then lower the leg. Do 10 repetitions and then swap to the other leg. You can use the back of a chair or a countertop to help keep your balance when doing this, if needed.
• Tree pose: If you do yoga for beginners, you’ll be familiar with this one. From standing, shift your weight to one leg. Lift the other and place the sole on your ankle, shin or thigh. Hold for as long as you can and then change legs, but avoid resting it on your knee as this can cause problems.

Tips to prevent falls

• Check your house for trip hazards such as loose carpets or rugs
• Use slip resistant mats in the bath and shower
• Keep the floor clutter free
• Check whether any medication you’re taking has side effects which may increase your fall risk
• Eat a healthy diet, stay hydrated and limit your alcohol intake
• Don’t stand up too quickly
• Use something heavy and stable to help you such as a table or sink
• Look after your feet by wearing suitable socks and shoes

Moderate intensity exercise is the new golden child. In these sessions, you go for longer but much slower. A swimming workout, bike ride, or slow and steady run all count, as do some home Pilates workouts and even some types of yoga.

Walking is the main sport linked to moderate intensity exercise. It's easier to get into and stay in this zone by putting one foot in front of the other. Recently, researchers from the University of Leicester found that adding a short walk to your daily routine could add extra years to your life.

The study looked at over 40,000 women with an average age of 61 and found that going for a 10-minute walk alongside other regular daily activities can have a "meaningful benefit to life expectancy", adding one year to life. The more you do, the more years you see. The important part? It must be a brisk walk, i.e. moderate intensity exercise.

In NHS exercise guidelines, moderate intensity exercise for 150 minutes is the minimum level we all need to meet to reap the benefits of movement for our health. So what's it all about? We speak to a personal trainer to find out.

What is moderate intensity exercise?

Moderate intensity exercise, which is also known as 'zone 2 cardio', is generally exercise that sits within 50 to 70% of your maximum heart rate, says Alina Cox, the lead personal trainer specialising in women's fitness at Club Q Health. "It's where your breathing speeds up enough that singing would be difficult, but holding a conversation is still possible," she explains. "It's also normal to start sweating lightly after about 10 minutes of this kind of activity."

You can measure your exercise intensity in two ways: either by feeling (can you sing?) or numerically, which is more accurate.

To work it out numerically, you need your maximum heart rate - 220 minus your age. "So, if you're 40 years old, your maximum heart rate would be 180 beats per minute," says Cox.

"From there, you calculate 50 to 60% of that value. This means that, as a 40-year-old, you would be doing moderate-intensity activity when your heart rate is between 90 and 108 beats per minute," she says.

You can track your heart rate using the monitor on a treadmill, for example, or one of the best fitness trackers, which takes a constant reading throughout the day.

Examples of moderate intensity exercise

• Brisk walking
• Mowing the lawn
• Slow running
• Dancing
• Leisurely cycling
• Swimming
• Hiking
• Doubles tennis
• Rollerblading
• Elliptical trainer
• Slow rowing
• Stair walking

Benefits of moderate intensity exercise

1. Improves heart health

One of the many benefits of walking is how it positively affects our heart, and that goes for walking at a moderate intensity, as well as power walking.

The healthier the heart, the lower the risk of serious cardiovascular disease, high blood pressure, stroke, and so on, which helps us live longer and healthier.

A study published in the BMJ even found the exact speed at which you should walk to reap the benefits, says Cox. "Walking faster than three miles an hour was found to lower the risk of heart rhythm abnormalities by up to 43% more than slow walkers," she says.

2. Helps avoid burnout

A study by the American Psychological Association found that almost half of adults report using exercise to help lower cortisol levels and deal with stress.

While running and yoga typically top the list of go-to activities, other evidence suggests moderate intensity exercise (like going for an early morning walk) can be "especially effective for long-term stress management", says Cox.

This is likely because it doesn't raise our stress levels enough to produce mental fatigue or stress, she says.

3. Boosts brain health

Moderate intensity exercise isn't just for the body. The mind benefits too. "One advantage that stands out to me is that it improves cognitive function and mental health," says Cox.

"Compared to both low and very high-intensity workouts, moderate-intensity exercise leads to the greatest improvements in working memory, hand-eye coordination, and reaction time, particularly in older adults," she says, pointing to a study in the Frontiers of Physiology Journal.

You're also a lot less likely to be tired after a leisurely cycling workout than after a high-intensity run, meaning you can concentrate for longer. For those who enjoy morning exercise, moderate intensity is the way forward.

4. Helps you live longer

As the study shows, brisk walking and other moderate intensity exercise can help lower your biological age and add years to your life.

They are some of the best exercises for longevity, thanks to the effect on the heart, respiratory system, metabolism, muscles, and brain.

5. Can help with weight loss

As moderate intensity exercise is less tiring than higher-intensity workouts, like running or fast cycling, you can do it more often. If you want to lose weight, this is ideal as you'll burn more calories over time, helping you get into a calorie deficit.

But by combining it with strength training, you can see even more benefit. "This cardio increases your overall daily calorie burn more than resistance training, which helps to get into a calorie deficit. However, it's important to weight train during weight loss to preserve muscle mass."

How much moderate intensity exercise should I do?

The NHS recommends 150 minutes of moderate intensity exercise every week, done over four or five days a week or every day. Not all at once. This could be walking 30 minutes a day for five days a week or doing a 20-minute Pilates workout every day.

Along with this, the health body suggests breaking up the day to "reduce time spent sitting or lying down", and if you're struggling to manage the 150 minutes, you can also get enough exercise by doing "a mix of moderate, vigorous and very vigorous intensity activity".

Do I need to do any other type of exercise?

It's clear that moderate intensity exercise has its perks, but it's not the be-all and end-all of a healthy exercise routine. The NHS exercise guidelines suggest including other types of workouts into your week to complement your zone 2 cardio. Namely, weight training.

This can be a moderate intensity exercise, especially if you're doing a kettlebell workout flow or CrossFit. However, it's traditionally more of a lower intensity exercise, ideal for building muscle and bone strength and boosting metabolism.

Including weights into your exercise routine can help boost your cardio fitness and vice versa, says Cox. "One of my clients had trouble with walking lunges - not because of leg strength, but because she’d get out of breath quickly. In the beginning, she could only manage 12 steps before needing to stop. After incorporating light jogging twice a week, her endurance gradually increased. Week by week, her breathing became more controlled, her recovery quicker, and now she completes 20 walking lunges (10 per leg) with a higher weight than before with no problem."

The guidelines also suggest you can do vigorous intensity exercise for 75 minutes instead of moderate intensity exercise for 150 minutes a week, should you prefer. This higher intensity exercise includes activities like faster cycling, running, skipping rope, or other racket sports like singles tennis or pickleball.

The squat certainly has its place in a strength training routine. There's no denying this compound movement is a good one, strengthening multiple large muscle groups at once. But, it can be trying on the bones and joints, especially if you're newer to weighted exercise or coming back from an injury, like me.

The clamshell exercise is the perfect squat alternative. After dealing with so-called 'Runner's Knee', I started doing the clamshell exercise last year to get back to my routine of running and lifting weights. Four months down the line, here's why I'm keeping it in my home workouts...

What is the clamshell exercise?

The clamshell exercise is a Pilates-inspired move done lying on your side, hand tucked under your head and knees together. The name comes from the position of the knees, which open and close during the movement, engaging all the muscles in the glutes (buttocks), the hip flexors, and the core muscles.

"I particularly like them as they help build awareness of how we move, activating muscles we often overlook in more dynamic workouts," says Paola Di Lanzo, a personal trainer, Pilates instructor, and founder of Paola's Body Barre. "Done with control and breath, clamshells create a strong, stable foundation for the rest of your body to move freely and safely."

While it's easier in some ways than other lower-body exercises, I found the clamshell challenging when I first started doing it. It requires concentration to keep your hips, knees, and elbows in line without wobbling or toppling over.

However, once I got the hang of it, I started to see the benefits in just a couple of weeks. My glutes were the first to notice a difference, feeling stronger and looking perkier than they had in a while. The benefit for my hip stability came next, and now I'm back to running 10km or more every week, alongside regular strength and Pilates home workouts.

How to do the clamshell exercise

• Lie on your side with a thick yoga mat underneath you for support, if you need it.
• Prop your head up on your arm or use a pillow if that's more comfortable.
• Bring your knees in towards your chest, about 90 degrees.
• Stack your knees and hips on top of each other, keeping your knees and feet together.
• Take a breath in. "Don’t forget your breath," says Di Lanzo. "Holding your breath adds tension, especially in the neck and jaw."
• In a controlled way, lift your top knee towards the ceiling as high as you can, without rolling your hips back. Keep your feet together.
• Hold this position. "The aim should be to keep your hips stacked and your core gently engaged to isolate the glutes," says the Pilates instructor.

Expert tip: "Move slowly and focus on maintaining tension throughout," says Di Lanzo. "As with all Pilates moves, avoid rushing. It's not about how many reps you can do, but how connected you are to each one. Breath is key too. Exhale as you lift, inhale as you lower."

Benefits of the clamshell exercise

• Boosts glute strength: "Clamshells are an effective low-impact exercise that strengthens key stabilising muscles, especially the gluteus medius," says Di Lanzo. This is a muscle on the outside of the upper buttocks. It helps with most daily movements (like getting out of a chair) and workouts, especially walking and running, so keeping it strong is important.
• Improves hip stability: "This is vital for posture, balance, and injury prevention," says Di Lanzo. Stronger hips and better stability also mean less chance of tight hips, which can be uncomfortable, and contribute to a stronger pelvic floor. 
• Reduces lower back pain: "Clamshells support better pelvic alignment by activating deep glute muscles, which can alleviate tension in the lower back and hips," says Di Lanzo.
• Helps with knee pain: "When your glute medius is underactive, your knees can collapse inwards during walking or squats, which in turn, places strain on the joint," says the PT. "Clamshells help strengthen the muscles that stabilise the hip and align the femur properly in the socket, reducing pressure on the knee."
• Useful for warming up before exercise: Even if you only do a couple of clamshells before your dumbbell workout at home, they can make a difference by helping to warm up the hips and glutes.

How to do a banded clamshell exercise

If you want to make your clamshell harder, add a resistance band and do a weighted clamshell. "Placed just above the knee, a band helps fire up the glute medius more effectively," says Di Lanzo. "The band also gives you real-time feedback, encouraging better form and preventing your top leg from lifting too high."

Here's how to do it:

• Come down onto your side in the traditional clamshell set-up, with your head on your arm or on a pillow.
• When your knees sit parallel to your hips, wrap a resistance band around your legs, just above the knee.
• Make sure your knees and hips stay stacked and your feet keep together.
• Bring your top leg up as high as you can.
• Hold the position for a moment, before gently coming back down.

Variations of the clamshell exercise

Reverse clamshell

As you might expect, the reverse clamshell is the regular clamshell, but instead of the knees moving away from each other, you keep them together and move the ankles away from each other.

This can help strengthen the hips and be a good stretch for tight hips to improve mobility.

Standing clamshell

Looking to improve your balance? Try a standing clamshell. You'll need a wall behind you and a resistance band, but it's one of the best stretches for runners as it focuses on one leg at a time.

Seated clamshell

A seated clamshell is very similar to a lying clamshell, the traditional move, except it's done sitting on a chair. This takes away some of the hip-stabilising and core-strengthening benefits, but it's still useful for building strength in the lower body and is good for anyone doing Pilates for beginners.

How many times should I do the clamshell exercise?

If you're new to the clamshell exercise, start with 10 repetitions on each side for two sets. This is 20 clamshells in total. If you can do these without changing your form and leaning back, you could do more or make them harder with a resistance band.

Most experts recommend weight training at least twice every week for stronger hips and glutes. You could include the clamshell exercise in these sessions or as part of a full-body resistance band workout.

If you're ever in doubt about the exercise, talk to a personal trainer or physiotherapist at your local studio or gym.

If you do a Pilates workout at home or a regular Pilates abs workout, you'll likely be familiar with some of the movements, but in the pool, you'll find the single arm and leg focuses have a particularly unique effect.

The movements, as prescribed here by Claire Mills, physiotherapist, Pilates expert, and founder of Core LDN, can help "improve your body awareness, core control, and optimise movement patterns" in your swimming workouts, she says.

Pilates for swimmers

1. Swimming in prone

This position closely mirrors swimming itself. Lying in the prone position (on your stomach), Mills says it challenges the strength and endurance of the muscles in the lower and upper back, hips, and core, supporting you in the pool.

Here's how to do it:

• Lie on your front, with a yoga mat underneath you for comfort if needed, and rest your head on top of your hands.
• With your core engaged, lift your upper body towards the ceiling.
• At the same time, lift your legs and feet off the floor and perform butterfly kicks
• Make sure the tops of your feet don't touch the mat

2. Shoulder bridge

• Lying with your back flat on the floor, engage your core muscles.
• Bring your legs towards your buttocks to about 90 degrees. Push up using your glutes until your lower body is in a tabletop position and you're resting on your shoulders.
• Extend one arm straight behind you, while extending one leg away from you.

If you find this position difficult, try a dead bug exercise first to help you build up strength and coordination.

3. Kneeling press up

"A kneeling press-up is great for shoulder and core strength," explains Mills, regardless of whether you can do a regular press-up or not.

Here's how to do a kneeling press up:

• Kneel down on your yoga mat with your knees together.
• Leaning forward, place both hands on the ground, keeping your body straight from head to toe. Make sure your core and upper back stay engaged.
• Lower down slowly until your chest is a couple of millimetres away from the floor. Pause for a moment.
• Slowly raise yourself back up.
• Repeat the movement.

4. Alternate arm and leg reaches

Doing the next three exercises one after the other, without a break, will "challenge the endurance of the core and posterior sling," says Mills.

She suggests doing each of the following three for one minute each, doing 30 seconds on each side for the single arm and leg exercises.

• Lie on your back on the yoga mat with your core engaged.
• Bring both arms up and over your head towards the back of the room.
• At the same time, extend one leg out, lowering it until it's a couple of millimetres away from the floor.

5. Extend arm/leg lift + lowers

• Kneel down on your mat on all fours, core engaged.
• Simultaneously, lift one leg and the opposite arm from the floor until it comes level with your body.
• Complete the exercise on both sides for 30 seconds each.

If you're familiar with the bird dog exercise, you'll already know how to do this Pilates for swimmers movement.

6. Arm/ leg reaches with ab curl

• Similar to the exercise above, come down onto your hands and knees on your yoga mat.
• Keeping your core engaged, extend one arm out in front of you and one leg out behind you at the same time.
• As you bring them back in, pull both towards your core.
• Focus on staying balanced, and complete the exercise on both sides for 30 seconds each.

Benefits of Pilates for swimmers

• Helps build symmetrical strength: Pilates be a useful form of strength training for women who may be stronger on one side of their body than the other, which is very common. These movements "focus on core strength and the strength of your deep stabilisers while challenging the muscle slings that work across the body to allow your hips, pelvis, low back and shoulders", she explains. 
• Move through the water smoothly: As Pilates helps encourage better posture and lengthening of the spine, it challenges the endurance of muscles deep in the body, explains Mills. "This will help you maintain a more natural, streamlined position while swimming."
• Helps you swim faster: If speed is the name of your game in swimming, you'll want to incorporate some Pilates into your routine, the instructor says. "Pilates exercises strengthen and work muscles and joints through their range of movement, which can help improve flexibility and strength in areas such as your hips and shoulders, which can help you swim more efficiently."

Is it better to swim before or after Pilates?

This depends on what your focus is. If you want to focus on building strength and flexibility, do your Pilates for swimming workout first. That way, you'll have more energy and won't be tired from the swim.

However, if swimming is your focus, you might want to devote most of your energy to this, so you should swim first and do Pilates second.

In this month's Ask Anna column, a reader who had been married for over two decades asked for my advice in tackling her husband's request for role play.

Our reader's question

"My husband recently suggested it would turn him on if I dressed up for sex. He’s suggested a French maid outfit. I tried to make light of it but I’m horrified at the thought – I’d feel ridiculous.

"I thought we had a pretty good love life. We make out at least once a week, which, after 23 years of marriage, isn’t bad. Do you think he’s having some sort of a midlife crisis?"

Anna's Advice

Reading back over your dilemma, I can feel your confusion and, dare I say it, disgust. You’re hiding it well by being light-hearted, but it’s clear you’re wrestling with some emotions here.

Readers of this column will know I always pick out the words that spell the truth of what’s going on with a person – and I see ‘horrified’, ‘ridiculous’ and the rather shy phrase ‘make out’. There’s a lot going on deep down with you both, so let’s unpack it.

After 23 years of marriage, when you are used to the predictability of sex, a curveball request like this can throw you – and it’s no surprise that you feel unsettled or even a little bit demeaned.

But rather than jumping to conclusions, let’s consider what’s driving your husband’s motives.

First, it’s completely normal to wonder if your other half’s request is something to worry about. But unless he’s bought a pair of leather trousers and rocked up in a new sports car, then asking for a specific fantasy involving dressing up doesn’t necessarily mean he’s grappling with a midlife crisis.

People’s sexual desires evolve over time, and it sounds as if this is his way of trying to spice things up with you. It’s worth remembering that curiosity and the desire for novelty is part of the human condition, especially when we have been ‘captive’ for years in a monogamous relationship.

So for him, it might not be about dissatisfaction with your sex life, but more about exploring something with a spicier flavour. What’s wonderful is that he wants to explore it with you, rather than searching elsewhere – so please hang on to that fact.

But, I do hear your discomfort.

Those feelings of unease are just as valid as your husband’s needs. If the idea of dressing up as a French maid feels daft, that’s one thing. But saying you’re ‘horrified’ is quite another.

Something here doesn’t align with your values and sense of self – which leads me to wonder about your use of the phrase ‘we make out at least once a week’. There’s almost an innocence to that intimacy that has nothing to do with the je ne sais quoi of a saucy spring clean.

So, what to do? Healthy relationships, especially ones with the history you two share, rely on mutual respect, understanding and compromise.

Personally, I’d ask him why he’s interested in this and what he hopes it will bring to your love life. You may find that it’s less about him wanting you to look a certain way, and more about experimenting with fantasy as a way of breaking out of a predictable – and possibly, boring – routine.

At the same time, by being honest with him, you’ll be able to voice your desires and, more importantly, your boundaries too. While you may not be comfortable with the specific idea of dressing up, perhaps there’s another way you could evolve together.

Maybe there’s a different kind of role play, or experience, that doesn’t make you feel ridiculous but brings excitement to the bedroom for both of you instead.

Author and sex educator Ruby Rare is a big fan of couples exploring their sexuality through ethical pornography sites. This can be visual (role play for your husband) or, rather enticingly, audio. I wonder whether that’s something you’d feel safer navigating together. Try afourchamberedheart.com or for audio stories, literotica.com.

If you would like help with a problem, email askanna@futurenet.com or leave a voice note at hello@itcantjustbeme.co.uk and mention you’re a woman&home reader. Note that Anna may choose your dilemma to discuss on her podcast, It Can't Just Be Me.

I have been wearing some of the best fitness trackers for over five years, both as a keen runner and gym goer, and as woman&home's digital health editor. In this time, I've developed a keen eye for what features make a good tracker and which ones are worth avoiding.

Advanced health sensors are great to have, but if the watch doesn't do the basics, like motivating you to log another workout or boost your fitness, then what's the point? I focused on testing the Garmin Vivoactive 6 across all my workouts (strength training, cycling, and running), overnight, and in daily life to see how it fared over two weeks.

Garmin Vivoactive 6 review

Quick overview of the Garmin Vivoactive 6

The Garmin Vivoactive 6 was released earlier this year. It's an upgrade to the Garmin Vivoactive 5, offering exciting new sports modes (like trail running), downloadable workouts, and better sleep insights (including data on naps outside of regular sleep and Sleep Coach).

Whether you like to go to the gym or hit the trails for a hike, this watch can keep up. I wore the device for seven days, doing five GPS workouts and three strength sessions, as well as overnight. I didn't have to charge it until the final day - and even then, the battery only hit 10%.

A pleasingly simple (and interchangeable) home screen shows vital information like step count, and a simple swipe down on the touchscreen reveals your heart rate, Body Battery, HRV Status, sleep data, suggested workouts, and a weather report. Swipe up and you'll get text and call notifications. It's so easy to use.

While smartwatch features on the Vivoactive 6 are limited compared to the likes of the Apple Watch Series 10, you can connect to Spotify or Deezer for phone-free listening and pay for a coffee with a flick of the wrist.

It has everything you need and nothing you don't. I struggle to see how it gets better than this, to be honest.

Specifications

• RRP: £279.99
• Size: 42.2 x 42.2 x10.9 mm
• Weight: 36g (with band)
• Material: Fibre-reinforced polymer, aluminium, reinforced glass, silicone
• In-built GPS: Yes
• Battery life: Up to 11 days
• Waterproof: Swimproof, up to 5ATM

How the Garmin Vivoactive 6 helped my fitness routine

1. Daily suggested workouts

Having worn some of the other best Garmin watches, I'm no stranger to suggested workouts. Many of them have suggested running and strength workouts. However, the suggested walking workouts are new on the Vivoactive 6.

As walking is one activity I do a lot, it was useful to have these on my wrist for when I lacked motivation to get outdoors. My workouts included brisk 25-minute walks, interval training, and easy walks, all of which help boost fitness.

You can also download mobility workouts on this watch, bringing it in line with the Garmin Venu 3 in one way, a device that's almost double the price (unless you see a Garmin sale).

2. More sleep data

After wearing the Garmin Vivoactive 6 for a couple of nights, I knew I needed to make a change to my sleep habits. Though I know how to sleep better, I rarely prioritise my eight hours.

The Garmin Vivoactive 6 has more sleep features than most fitness trackers, by Garmin or otherwise. This watch records how long you slept for, sleep types (light, deep, REM), and sleep quality, and goes one step further by offering suggestions with Sleep Coach. The feature recommends hours based on factors like activity levels, age, and recent sleep, and highlights room for improvement.

After going for a particularly long walk one Saturday, I received a low sleep score, having not gone to bed early enough. The following day, my watch told me I needed almost eight hours to recover and suggested I have a nap.

Unlike many fitness trackers, the Garmin Vivoactive 6 also records any naps you take. Though for me, these are very few and far between.

3. Better running features

One of the reasons I love the Garmin Vivoactive 6 is that it's a great all-rounder. Whether you're a runner, hiker, gym-goer, rower, or tennis player, this watch has so many sports modes (over 30), you'll find several variations on your sport, to help you log your exact activity.

As a keen runner, I was particularly interested in the various running modes, which helped me accurately record my runs. For example, runners can log:

• Run (designed to record outdoor activity)
• Track Run
• Treadmill
• Virtual Run
• Indoor Track
• Trail Run
• Obstacle Racing

As you might have noticed, I'm someone who likes to delve into the nitty gritty of my exercise routine. So, imagine my happiness when I saw that the Garmin Vivoactive 6 came with better running data than the previous model.

Along with Pace Pro (which predicts race times), the running dynamics have improved. This was a winner for me as I could track the tiny details of my running form, like stride length, torso movement, vertical oscillation (how much you bounce up as well as forward), and ground contact time.

Day after day, I'd look at these stats and want to get back in my running shoes to do better next time, keeping me honest with my training schedule.

4. The Garmin app

When I'm testing fitness trackers, I find it all too easy to focus on the watch and ignore the app - until I actually have to use it. Apps can be where some fitness trackers fail if they aren't easy to use and motivational tools themselves.

I like to be able to see all my daily data in an app, but also an overview of the week and weeks gone by, to work out if I've been reaching my goals long-term. In terms of motivation and sticking to my routine, I find it pretty essential.

The Garmin app, which is the same across all Garmin watches, ticks all these boxes. At a glance, I can see my Sleep Score every morning, my live heart rate, how many intensity minutes I've had that day, step count, and calorie burn. In 'Activities', I can filter through various exercises or other metrics, like steps, to see my total for the week, month, and year in a handy bar chart. Ideal.

The only downside I could find was in the watch strap. The silicone rubbed against my skin for the first few days before it had time and pressure to mould more around my wrist. Weeks later, it's not a problem.

5. Design

The fact that all of this is packaged up in a smooth design is just a bonus point. I wanted to wear this lightweight watch every day - even days I wasn't working out - because it looked good. The off-white silicone band and silver bevel look premium yet understated, pairing just as well with my office co-ord as my Lululemon gym kit. Having reviewed fitness trackers for over five years, you can trust me when I say that's rare.

Though I initially had doubts about the lighter colour, being a sweaty gym-goer and runner, I found it held up to sweat well, and the silicone was very easy to clean.

The Garmin Vivoactive 6 looks similar to the previous model, aside from a few hardware features. The top side button (that you use to access the main menu and settings) protrudes more, and the watch face is slightly thinner overall, but you'd never notice this unless you were looking for it.

Is the Garmin Vivoactive 6 worth it?

Yes, overall, I'd say the Garmin Vivoactive 6 is a great fitness tracker. It seamlessly recorded my workouts, offered advanced insights into my exercise routine and sleep habits, and offered smart and genuinely useful suggestions for improving both.

It's also easy to use and looks great on the wrist, and while it doesn't have the same level of smartwatch features as the newest Apple Watch, it's ideal for those looking to stay consistent and motivated in their workouts.

A recent report by The Fawcett Society found that a third of women avoid going to the doctors because of embarrassment or anxiety, with almost two-thirds saying that their health problems are "not taken seriously" when they do.

Being a GP himself, Dr Amir Khan says it's a problem he's familiar with. He says women are often "told to ignore" common issues that deserve "proper medical attention".

"Hormonal imbalances in women can cause a number of symptoms that are often ignored or dismissed - I wouldn’t, and would always recommend getting them checked and managed," he said in the caption of the video.

Hormonal problem symptoms

1. Heavy or irregular periods

"If you're bleeding through your pads or tampons every hour, bleeding for more than seven days, or skipping periods altogether, don't ignore it," the doctor says.

"This could be a sign of endometriosis, adenomyosis, PCOS, thyroid issues, or even fibroids," he warns. "It's not just bad luck or something you should have to put up with."

Many women also experience heavy periods over 40 as a sign of early perimenopause, with a study published in the International Journal of Obstetrics & Gynaecology finding that 80% of women between 42 and 52 would consider their blood flow to be "heavy".

2. Persistent fatigue

While the doctor acknowledges that we all get tired sometimes, he says there's a difference between needing an early night and constantly feeling tired.

"If you feel wiped out despite sleeping well, it could be hormonal," he says. "Think low thyroid, low iron, B12 deficiency, or cortisol dysregulation from chronic stress."

He adds: "It's not laziness. It could be something serious."

3. Acne that won't go away

While we think of acne as a 'teenage' problem, or hope that it is anyway, many women experience the condition later on in life as well.

This can be normal, says Dr Khan, but it can also be a sign of a hormonal condition, especially if the problem is around the jaw line or chin area.

"Adult hormonal acne is real and often linked to high androgens like PCOS. It can also be triggered by perimenopause," he says.

"A good skin care routine won't fix it. This needs a hormonal workup."

4. Hair loss

There are many causes of hair loss in women, and there's a strong link between hair loss and menopause, so it's no surprise that it's also one of the symptoms of a hormonal issue.

However, it's very important to see your doctor if you are losing your hair, says Dr Khan. "Hair falling out in clumps or widening parting at the top of your head could point to thyroid imbalance, low iron levels, a scalp issue, or be menopause related," he says.

5. Mood swings

Mood swings, anxiety, or low libido are three more symptoms of a hormonal issue that you shouldn't ignore, says Dr Khan. While they can all seem 'normal' or be put down to a certain time of the month, there could be a bigger issue.

"Hormones don't just affect your periods, they affect your brain too. Oestrogen, progesterone, and testosterone all influence mood, motivation, and sex drive," he says.

"Sudden mood changes, PMS that floors you, or feeling completely disconnected from yourself - that's not just being hormonal, that's a medical issue."

Dr Amir Khan finished the video by urging women to take any of these symptoms to their doctor, who will "hopefully" listen to them.

Earlier this month, the doctor also shared five other general symptoms you should never ignore, including unexplained weight loss and chest pain.

We know that pulling on our favourite walking shoes and heading out, whether for a quick early morning walk or a full weekend of hiking, is good for our bodies. "It's a low-impact activity that improves cardiovascular health, enhances lung capacity, and strengthens muscles," says Dr Suzanne Hackenmiller, the chief medical advisor at AllTrails. But it's also hugely beneficial for the brain and nervous system. "Research shows that within just the first five minutes of being outside, we experience measurable improvements in mood. Regular walking also reduces cortisol levels, alleviates stress, and increases the production of serotonin and dopamine, which help boost mood and focus."

I've experienced the benefits of hiking first-hand, and so have the women I spoke to in different ways, from treading the trails to help ease grief to finding confidence again in the great outdoors.

KATE GALLOWAY, 44, NORFOLK

Kate Galloway’s job in social care was always stressful, but the impact of the pandemic proved a tipping point. Emboldened by the freedom she felt when walking, Galloway decided to leave the rat race and become a full-time author.

“When I was young, I spent so much time outdoors, adventuring with my brother and cousins and making up escapades like we were our own Famous Five. But as I got older, life got in the way and it felt like I didn’t have the time or energy to prioritise walking anymore,” says Kate, who lives in Norfolk with her daughter and cats.

“I was a single mum working in Social Care as a consultant Occupational Therapist, which was incredibly intense. Sitting at a desk for hours every day drained me mentally and physically, so I decided to take a walk at lunchtime, the only part of the day I could carve out for myself. It was a small step, but it made such a difference. Gradually, those short walks became a habit I looked forward to and in time, the act of walking turned into something more. It was a way to process stress, breathe, and think clearly. It changed everything for me,” she says.

“I had spent years buried in work, but walking gave me the perspective to realise how burnt out I had become. I needed to make a big change, or I would stay in this cycle of work and sleep forever.”

A keen writer since childhood, Kate had been juggling the demands of her day job with a burgeoning career as an author (her first two novels were published during lockdown). But bolstered by feeling “physically and mentally stronger” through walking, in July 2024, she left her job to focus on writing full-time.

Her third book, Wild Swimming, fittingly about hiking in the Scottish Highlands, is available now.

“Writing and walking have now become inseparable. It gives my subconscious the space it needs to wrangle storylines and overcome writer’s block, and a chance to get my blood flowing and muscles working, which is important as writing is a sedentary way of life. I always come back feeling more energised, as though I’ve hit a reset button. It's why I try to walk even just for 30 minutes every day, and to go on longer hikes in the countryside at least a couple of times a month,” she says.

“I would say little and often is the best way to start walking. The hardest part can be getting out the door, especially when the weather is miserable, but once you do, you’ll feel better. Everyone has their own reasons for walking - give yourself the chance to discover yours.”

ASHA KORSA-ACQUAH, 52, HERTFORDSHIRE

Despite being tentative about hiking, Asha Korsa-Acquah was determined to overhaul her lifestyle following health complications. She joined her first group hike in her 50s and hasn’t looked back.

“I have to admit that hiking, walking, and general exercise were not in my daily routine. I thought I never had time to exercise, but on turning 50, I decided I needed to change my lifestyle,” says Asha, a mum of three who has undergone a kidney transplant in the past.

Her first foray into group hiking began a year ago. Despite initial reservations, she was encouraged by a friend, also a qualified mountain leader, to join a group hike in Epping Forest. This was hosted by Merrell Hiking Club, which aims to inform and inspire female hikers through regular group events.

“A month later, I took on the challenge to climb up Snowdon, which has been my proudest achievement. I never thought I would be able to do this, but with the help of my friends and some family climbing with me, I managed to get to the summit. It was an amazing feeling, and it has changed my outlook on what I can achieve,” she says.

“I needed to lose some weight and change my body shape, and hiking has definitely done this for me. I have lost two stone and become much stronger. I have never had muscles in my legs like I do now. And I challenge myself more these days. whereas I would always convince myself I could not do certain things. As well as Snowdon, I completed a 26-mile walk across London through the night. It was tough, but I did it with some great friends who helped me along the way to the finish line.”

“Group hiking has undoubtedly boosted my confidence and I have become more social, too,” she adds. “These days, I hike at least once a week, completing approximately 5 to 9 miles on average. It is something I look forward to on a Saturday. We start at 7 am, and though I generally never want to wake up and I feel tired, I thoroughly enjoy my hike once I'm there. And with hiking, you feel motivated and energetic afterwards. I have travelled to so many different places in the UK to hike, and this year, I plan to venture out more.”

STACEY KIRKPATRICK, 46, BOLTON

The chance to trek to Everest Base Camp motivated Stacey Kirkpatrick to feel the fittest she ever has, but the life-changing hike enriched her mind and soul as well.

“I've always kept myself fit and I've tried many different activities over the years, including running, swimming, cycling and walking. But I settled on hiking more recently as I find it's something I can do with my family and friends, and with a busy life. It's a great way to escape for a few hours,” says Stacey, the head of income and engagement at Reuben’s Retreat, a charity that supports families of children living with medical complexities and those who have experienced child loss.

“In 2015, I climbed Kilimanjaro [the highest point in Africa] in memory of my mum, and I loved it. The sense of personal achievement I gained and the funds raised for charity changed my perspective on life. I said there and then I wanted to do another big challenge that would impact others."

When Reuben’s Retreat suggested a fundraising trek to Everest Base Camp, Kirkpatrick was one of the first to sign up. “I had been waiting for an opportunity to take part in something that would give me the chance to give back to a cause, and by supporting a smaller charity, it meant I could see the difference I was making to families navigating tough times first-hand,” she says.

“About six months before departure, I joined the gym and trained three or four times a week and walked most weekends. Then, about three months before departure, I started to take on some big hills, such as Snowdon, as part of a tough training regime. I was determined to enjoy the trek and get the most out of it so fitness was a priority.”

By the time the trek took place in March 2023, she was feeling better than she ever had.

The trek itself was a huge success, with all 22 adventurers making it to base camp safely. Collectively, they raised £125k for the charity. “Trekking in the Himalayas was a very spiritual experience and changed my perspective on life. Standing at the iconic rock after eight days of trekking taught me that anything is possible, and with hard work and determination, you can do anything.”

Almost two years on from the life-changing trek, Kirkpatrick continues to hike as often as possible in and around the north of England. “It is an amazing way to keep fit and enhance your lifestyle. The great outdoors has so much to offer, and hiking has given me a great network of friends with a shared interest. It's why I would highly recommend joining some groups or getting together with friends and family to hike.”

KATE GILLIVER, 59, CARDIFF

A keen hiker since her teenage years, Professor Kate Gilliver became a Mountain Rescue volunteer in her spare time after an accident in the Scottish Highlands. The role has transformed her personally and professionally.

“I did a lot of walking on Dartmoor in my late teens and was a volunteer helper at an outdoor centre run by Dorset County Council for youth groups. After I left home, I concentrated on studying and developing my career. It wasn't until I was in my early 40s that I got back into hillwalking,” says Kate, a Professor of Ancient History at the School of History, Archaeology & Religion at Cardiff University.

“I got into Mountain Rescue after having an accident in 2007 in the Cairngorms, where I suffered head and facial injuries. I wanted to give something back, and first volunteered as a 'Dogsbody,' helping to train Search and Rescue Dogs. Then, in 2011, I started training with Central Beacons MRT in the Brecon Beacons.”

Gilliver is now a Party Leader, leading team members on operations, and a Search Manager, training one night each week and one Sunday a month. “The callouts are entirely voluntary, and you attend them when you can, but I'm very happy being wet, muddy, hungry and tired. When you know you've helped save someone's life, there’s no better feeling.”

It's important to Gilliver that she continues to go hillwalking for personal enjoyment, not just for MR. “Hillwalking is transformative for my mental health. I can feel the stress of work lifting from me when I'm out in the hills and my soul sings with the freedom, even when I'm being blasted by hail or high winds. And as I spend a lot of time at work sitting at a desk, the physical benefits of hillwalking are equally important - keeping fit and carrying a heavy rucksack all help to maintain health and keep the blood pressure lower.”

Her role in Mountain Rescue and hillwalking have been transformative professionally, too. “Away from my safe lecture theatre, I've soloed winter Munros, navigated safely through horrendous conditions and found new confidence in myself and my abilities. I've developed leadership skills and decision-making, which have helped me move more effectively into senior leadership roles at work.”

Of course, there are many ways you can volunteer in the outdoors, from Mountain Rescue to National Parks, but whichever route you take, you won’t regret it. “Volunteering is incredibly rewarding. You meet such a diverse range of people, reap the mental and physical benefits of being outdoors and get to give something back. I didn't think becoming an active member of a Mountain Rescue Team was for a 40-something woman, but goodness, how wrong I was. So, go for it!”

TRACEY HOWE, 61, GLASGOW

Following the death of her wife, Tracey Howe has embarked on an epic challenge to walk around the coast of mainland Britain to challenge herself, come to terms with life without her partner, and raise funds for cancer charities.

“My wife Angela died from cancer in September 2023, aged 58. It was our retirement plan to buy a motorhome and drive around Britain, visiting all the places we loved and had planned to go. Unfortunately, Angela didn’t manage to do this, so I decided to walk 5000 miles in 365 days around the coast of Britain and raise funds for cancer charities. That’s 20 miles a day, six days a week,” says Tracey.

“I started from the Beatson Cancer Hospital in Glasgow on November 1 2024, and am due to return there on Halloween 2025. I’m walking anticlockwise and have walked 650 miles so far [she is in North Wales at the time of sharing her story].”

Howe and Angela loved walking and completed several long-distance paths together, including Hadrian’s Wall, Wainwright's Coast to Coast, and the West Highland Way.
“But when Angela died, I lost all confidence. I found myself sinking into depression. I had to make myself go outdoors and walk our dog, and found this helped. Walking is kind of meditative. Its repetitive movements were calming, so I gradually increased the distance.

“Now, as I continue to walk on this trek, certain things and places trigger me to reflect on my past experiences with Angela and our sons and family. Sometimes this makes me happy, and other times it makes me sad, and other times it makes me angry at the cancer and the injustice. But anger and sadness are part of the grieving process, and walking gives me the space and time to do this. It’s like a pilgrimage of sorts. It’s allowing me to come to terms with being just myself and not part of a couple anymore. It is an opportunity for me to find my inner strength, my extremes and the core of my very being and discover the power of nature and the environment.”

For anyone looking to take up hiking, “just get started”, she says. “Build up gradually in distance and terrain, pay attention to your surroundings, become at one with nature and yourself and try walking with others. Britain is beautiful in all weathers, so make it a regular part of your life.”

Speaking to host Anita Rani, the BBC presenter said: "Women are being dismissed, they are being left undiagnosed, they're left to doubt themselves, and they're not able to live their best lives."

In a report by The Department of Health and Social Care, 84% of women said they sometimes felt healthcare professionals were not listening to them when discussing issues including pain, treatment options, and mental health concerns.

Munchetty said there was one sentence in particular that worked for her in the GP's office: "This is negatively impacting the quality of my life."

It's a sentence that can't be ignored, she said, urging women to tell doctors the true extent of their issues. For example, "I have had to have time off work", "I am losing my job", "I have been unable to care for my children".

Be specific, she says. "Everyone knows how to book a GP appointment, but this is more about what you say. You make a list, you write down your concerns, you prepare. If it's a menstruation issue, you keep a diary.

"When it comes to pain relief, you have to say, 'I am concerned about this pain', 'I have had this experience'."

It's not about doctors not wanting to help, she adds. "It's just got to be a better partnership so you are listened to."

Four years ago, Munchetty shared her experience of having a Mirena coil fitted and first spoke publicly of her heavy periods and other adenomyosis symptoms, including pain and nausea. She's since used her platform to raise awareness of the condition and started researching other women's medical care experiences in the UK.

She told listeners during the interview: "My periods involved flooding, which meant I had to set alarms during the night to change my period products. I slept on a towel. I was in so much pain I would sometimes sleep on the floor so it would be painful that way, so I wouldn't have to think about the other pain," she said.

"I would pass out, I would vomit, and I would have diarrhoea, and I would still be going to work. I would wear two pairs of knickers, and I would always pack a pair of tights. I would never wear white on my bottom half. And you know, I am not uncommon."

But just because it's not uncommon doesn't mean it's normal, she says. "But no one ever asked me or investigated why [my periods] were so heavy.

"[There's] not enough money put into research into women's reproductive issues, and if you compare that to some of the male issues - erectile dysfunction, for example - you see a stark difference."

Adenomyosis is when the uterus starts growing into the muscle in the wall of the womb. It's more commonly diagnosed in women over 30 and affects those with a period. Symptoms include heavy, painful periods, pelvic pain, pain during sex, and bloating, the NHS says.

Munchetty's experiences with the condition led her to write It’s Probably Nothing: Critical Conversations on the Women’s Health Crisis (and How to Thrive Despite it), which is now available to buy.

In the book, Munchetty delves into the problems women face in the UK's healthcare system, discusses her own experiences, and gives others the space to share theirs.

The book also offers insights from doctors and experts on what options we're entitled to in healthcare environments.

In a new Instagram post demonstrating some of Jennifer's favourite Pvolve workout exercises, she was hard to miss in her rose pink sports bra. The colour is a striking one that brings so much fun to her otherwise super simple workout look of charcoal grey gym leggings and bare feet. It's a great black activewear alternative colour to consider this spring and summer.

With a v-shaped neckline, racerback, and thick, supportive straps, the bra style is ideal for the workouts Jen favours as it makes sure that you're comfortable, cool and secure as you exercise. Of course, it's also a super flattering style that frames the chest and the shoulders beautifully with its plunging shape. Of all the best sports bras, this style is certainly up there.

Shop Colourful Sports Bras

Whatever you decide to wear while exercising, woman&home's digital health editor Grace Walsh says you'll want to consider using equipment like Jen's. Of course, you can snap up her Sculpt Anywhere Travel Bundle by Pvolve, but there are plenty of more purse-friendly alternatives out there on the market that do exactly the same job and will go a long way in elevating any Pvolve workouts or at-home pilates exercises you try.

"Jennifer Aniston, who became an ambassador for Pvolve after discovering her love for the workout equipment, is so right when she says these pieces of exercise equipment are 'small but deadly'," says Grace. "Exercises like fire hydrants and these short kickbacks fire up large muscle groups in the lower body like the glutes, core, and hamstrings, while helping to maintain balance and stability."

Shop Jen's Workout Gear

Whether you're tiring of your favourite black gym leggings or looking to inject some colour into your workout wardrobe as we head into the sunnier months, why not go all out like Jen and opt for a bright and bold shade? The pink is so fun and looks stunning against her glowing, summer tan.

By opting for a pair of charcoal grey leggings, Jen immediately softened the look of her gym wear. A pair of black leggings would've looked great against the pink sports bra, but the contrast in stark, eye-catching colours would've created a completely different look. Instead, the grey tone gives a more relaxed feel that we love for low-impact workouts like pilates.

If you're heading out on a run or prefer to wear shoes while exercising, why not complement the bright colour by slipping into some matching colourful running shoes. Who says you can't look stylish while exercising?

Postbiotics are the final piece of the puzzle. While research is limited, they are worth knowing about about to better understand how to improve your gut health.

Here, woman&home speaks to a true gut expert and a women's health specialist to reveal what postbiotics are, whether they can be a handy tool to combat the digestive side effects of menopause, and how to get more of them into your diet, should you want to.

What are postbiotics?

Postbiotics are waste products. While pre- and probiotics are living microorganisms in our food and digestive systems, postbiotics are the end result or the byproduct of the fermentation process.

Sophie Medlin, a consultant dietitian and head of nutritional research at Heights, says postbiotics are created when gut bacteria (probiotics) ferment fibre-rich plant foods (prebiotics). "The main postbiotics we know about are short-chain fatty acids, which support the gut barrier, reduce inflammation, and support our metabolic health," she says. Other postbiotics are nutrients like vitamins B and K, and amino acids.

But they are far from useless. In fact, Medlin says the "whole point" of eating gut-healthy foods is to trigger the process of making postbiotics. This process is where we get many of the benefits from.

What's the difference between pre, pro, and postbiotics?

Probiotics are the tiny living microorganisms in foods like fruits, vegetables, and fermented foods (kombucha, kefir, and sauerkraut, etc). They help maintain a balance of healthy bacteria in the digestive system, which is what we mean when we talk about having 'good gut health'.

Prebiotics are a type of fibre that acts as food for the probiotics. You'll find prebiotics in fibre-rich foods like whole grains, beans, and vegetables. When broken down, these foods become prebiotics that feed the probiotics and help them to thrive in the gut.

When the probiotics have fed on the prebiotics, postbiotics are what's left. They could be leftovers from bacteria breaking down your breakfast, for example. As they are effectively waste or dead microorganisms, some scientists suggested calling them ghostbiotics.

Benefits of postbiotics

• May improve gut health: "Postbiotics can be beneficial for women going through menopause, they help to regulate the gut microbiome, reduce inflammation in the gut, and strengthen the gut barrier, which can all be affected by the hormone fluctuations during menopause," says Dr Shirin Lakhani, a GP and women's health specialist.
• May reduce the severity of some menopause symptoms: “Certain postbiotics are believed to be more beneficial for the menopause than others, such as Equol, which is a postbiotic derived from soy isoflavones. These have been shown to reduce the severity of hot flashes," says the doctor.
• May help lower blood pressure and cholesterol: While stressing that these benefits were only found in some early studies, Dr Lakhani suggests that exopolysaccharides, a type of postbiotic and a complex sugar, may "reduce blood pressure and cholesterol, which can be a risk during menopause".
• May improve IBS symptoms: As well as generally improving gut health, Medlin says that early research suggests that supplementing with some types of postbiotics can "reduce the duration and severity of diarrhoea in children with gastroenteritis, improve IBS symptoms and support immune function."

So, is this a sign to top up your gut health supplements? No, says Medlin. "To date, there is very limited evidence around taking postbiotics in supplement form. These are very early studies, and we will need a lot more research to understand doses and effectiveness before making blanket recommendations."

Dr Lakhani agrees. "More studies are needed into how postbiotics can be used during menopause, to find conclusive data and evidence on the subject," she says.

However, if you are interested in boosting your gut health naturally, postbiotics are available (much like pre- and probiotics) in many fermented foods.

Can you get postbiotics from food?

Yes! "Yoghurt, kefir, tempeh, and miso-aged cheeses contain beneficial postbiotics," says Medlin.

However, she also points out that the best way to get more postbiotics into your diet is to "support your gut bacteria to generate more" - i.e. by eating plenty of foods containing prebiotics to feed the probiotics in your gut.

This article is for general interest and is not intended to suggest a course of action that might be suitable for you. Always consult a licensed healthcare professional before making decisions concerning your health and wellbeing.

While we know that going for an early morning walk can boost energy levels, this trick doesn't require you to leave your bed. It also doesn't cost any money and only takes 20 minutes.

The team at the University of Osaka used light-shielding curtains and motorised closing devices to examine how natural light exposure can affect sleeping participants.

The participants slept under three conditions: natural light for 20 minutes before waking up, natural light from dawn until waking, and no natural light before waking.

Writing in the Journal of Building and Environment, the scientists revealed that those who slept in the first two conditions (natural light for 20 minutes before waking up and natural light from dawn until waking) were less sleepy than those not exposed to natural light at all before waking up.

Participants' sleepiness, alertness and fatigue were then measured using an electrocardiogram (ECG), an electroencephalogram (EEG), and a survey.

However, they also found that those who slept with natural light from dawn may have been overexposed, which can disrupt sleep. So, 20 minutes of sunlight before waking was ideal.

Sunlight in the morning has been found in other studies to suppress melatonin (the sleep hormone) and increase cortisol. While cortisol gets a bad name, we need this stress hormone to feel more alert.

One reason why sunlight first thing may help you feel more awake is that it increases levels of this hormone, known as the cortisol-awakening response. Not having enough cortisol has been previously linked with fatigue.

With the popularity of sunrise alarm clocks in recent years, we've seen artificial light devices become a must-have for learning how to sleep better. These devices simulate sunshine for a more natural wake-up call, and studies have found they have benefits.

But, there's nothing quite like the real thing if you feel tired in the morning, as simply turning over or moving positions can lessen the effect of these devices. They work as they are placed at eye-level and have a strong directional light, the researchers said.

"Any involuntary movement of the user, such as turning over or shifting positions in bed, may lead to fluctuations in light exposure during sleep, potentially causing instability."

Sunlight outside, especially in the upcoming summer months, is much more reliable - and free, the researchers note.

How to use sunlight to stop feeling tired in the morning

If you don't live in a city centre, where artificial light from streetlamps may keep you awake or disrupt your sleep, and you go to bed when it's already dark outside, then you might like to leave your curtains open at night.

However, as the researchers found, exposure to light for too long before waking up can have a negative effect. This is why devices like light-shielding curtains or a timer on your blinds could be the way forward.

In the study, the participants slept in a university lab designed to look like a bedroom, with all windows shaded apart from the one facing east. Light-shielding curtains with a motorised device slowly pulled back the curtains.

Though they are not exactly the same as the ones used in the study, you can buy devices that automatically open your curtains at pre-set times from places like Amazon.

Other ways to feel less tired in the morning

• Create a better sleeping environment: As well as exposure to natural light 20 minutes before you wake up, it's a good idea to make sure your bedroom is at the right temperature (between 16 and 19.4 degrees Celsius (60-67°F), according to the Cleveland Clinic) and dark when you drift off.
• Get outside: If you can't manage 20 minutes of sunlight before you wake up, don't worry. There's plenty of evidence that getting outside for a walking workout or other mindful exercise has similar effects, reducing tiredness and fatigue.
• Avoid caffeine and exercise too close to bedtime: Caffeine and exercise both act as stimulants, raising your heart rate and getting you ready for activity, so they aren't the best for winding down and could be why you feel tired in the morning.
• Avoid alcohol late at night: It's best to stick to alcohol alternatives if you're looking for a late-night tipple. Alcohol is a sedative, so while it might be easier to fall asleep, sleep quality is disrupted.
• Prioritise magnesium-rich foods: Magnesium can reduce feelings of tiredness in the morning by improving the quality of your sleep and helping to deal with issues like insomnia and waking up too early, according to studies. You can take it as a supplement (but speak to your doctor first) or eat lots of foods rich in magnesium.

Many of the most frequent Pilates pitfalls come with not nailing the basics - from getting your breathing right to moving at the right pace. However, some simple errors might surprise you, like choosing the wrong class for your goals and abilities or introducing equipment and advancing too soon.

Keen to get on and feel the burn? To ensure you get the most out of this exercise form, we've called on leading Pilates instructors to share exactly what to swerve, so you can ensure you get the most out of your sessions, whether you're exploring Pilates for beginners or already consider yourself a convert.

Common Pilates mistakes to avoid during your practice

Devaluing the basics

"People commonly overlook the fundamental principles - such as lateral breathing," says Mat Pilates instructor Sadie Straw, referring to the technique where you breathe into the sides and back of your ribcage rather than the belly. "This not only supports stress management but also allows for deep core engagement, better muscle control and smoother, more connected movement.

"When done correctly, it activates the stabilising muscles and the pelvic floor to help you feel more aligned with your body."

Expecting instant results

"A common misconception we see when people are starting their Pilates journey is the desire for a ‘quick fix’," notes Brett Starkowitz, Pilates trainer at Ten Health & Fitness. "While the benefits of the practice are apparent quite early into training, the commitment to feeling and moving better in the long term should never be underestimated.

"It is one of the few exercise modalities that you can see and feel through every life stage - longevity is at the heart of every move and this is what we should be striving for when working out."

Thinking it's 'just stretching'

"One of the biggest mistakes I see, especially with people new to Pilates, is approaching it with a mindset of 'it’s just gentle stretching' rather than treating it as a progressive strength and movement system," shares Hollie Grant, Pilates instructor and founder of Pilates PT.

"As a result, people either don’t take it seriously or they don’t commit to doing it consistently. But, when taught and practised correctly, it can be incredibly powerful."

Not being consistent

"Pilates, like any transformative practice, needs to be done regularly in order for you to see and feel real results," insists Yvette McGaffin, Pilates instructor and co-founder of Reform RX. "I recommend scheduling in three short sessions a week instead of one long one, because consistency beats intensity. Even 20-minute sessions, three times a week, are more beneficial than a single longer session once a week."

Skipping the warm-up

"Jumping straight into a Pilates workout without warming up can lead to muscle strain or injury," warns Catie Miller, a Pilates instructor and founder of Barre Series. "A proper warm-up increases circulation, activates key muscles and prepares your joints for the movements ahead.

"If you're training at home, dedicate at least three to five minutes to dynamic stretches and light movements to ease your body into the session."

Gone to a class? The instructor should factor this in.

Holding your breath

"It’s easy to forget to breathe when focusing on precise movements, but holding your breath reduces oxygen flow to your muscles and can make exercises feel more strenuous," reveals Pilates instructor Catie Miller.

"Instead, practice controlled breathing by exhaling during the effort phase and inhaling during recovery. Deep, rhythmic breaths also help you stay centred and improve performance."

Forgetting good form

"Sacrificing form for speed is a common mistake, but it is the cornerstone of an effective Pilates workout," observes Pilates instructor Catie Miller. "Moving too quickly or prioritising repetitions over alignment can diminish results and increase the risk of injury.

"Take your time to ensure correct posture and controlled movements. For instance, in a plié, focus on engaging your core and maintaining a neutral spine rather than rushing through the motion."

Unsure? Check with a professional.

Neglecting proper alignment

"Pilates exercises are highly detail-oriented, emphasising small, targeted movements," explains Pilates instructor Catie Miller. "Failing to maintain proper alignment - such as keeping shoulders relaxed, hips square or knees tracking over toes - can compromise the workout’s effectiveness."

She suggests, "Use mirrors or feedback from an instructor to make adjustments and stay mindful of your posture throughout the session."

Being a show off

"One of the most common mistakes I see in Pilates is people prioritising big, showy movements over precise, controlled activation of the smaller, stabilising muscles," notes Pilates instructor Yvette McGaffin. "True Pilates is about mindful engagement, not just going through the motions. When you rush or rely too heavily on momentum, you lose the essence and the effectiveness of the practice."

Having the wrong attitude

It's important to bring the right attitude to each session."Mindset matters," agrees Pilates instructor Yvette McGaffin. "Pilates isn’t about pushing harder or competing with others; it’s about building a deeper connection with your body and moving with intention."

Further still, she points out, "This is what helps people stay motivated, move smarter and ultimately live better."

Choosing the wrong class

"There is often confusion with choosing the correct level of class to attend," points out Michelle D’Onofrio, director and Pilates instructor at Yatta Studio. "Even a high level of physical fitness is not an automatic ticket to advanced classes, and reformer Pilates is often slow and controlled, intentional and mindful movement.

"Don’t be deterred if you struggle with exercises within a class," she adds. Indeed, if you take your time, you will experience progress before you know it.

Misidentifying your core

"Many people don't understand what their core actually is," notes Rebecca Dadoun, Pilates instructor and founder of Pilates Prescription. "They think that it is only the abdominal muscles, but, in reality, it's a system of muscles working together.

"Think of your core as a cylinder: abdominal muscles in front, spinal muscles in back, pelvic floor at the bottom and diaphragm at the top to simplify it. Developing a strong core requires focusing on all these components."

Not engaging your abs

"Proper technique involves engaging your abdominals, as you perform lateral breathing, with each exhale," explains Pilates instructor Rebecca Dadoun. "A helpful cue is to imagine drawing your navel towards your spine while simultaneously sending your lowest rib towards your pelvis.

"Mastering your breath in this way is key to core engagement, safe movement, maintaining the right movement speed and reaping the mindfulness benefits of the practice."

Dismissing the importance of stability

"Understanding which parts of your body should stay still and which should be moving is essential for proper form," says Pilates instructor Rebecca Dadoun. "Most Pilates exercises are performed with a neutral pelvis, meaning in your practice you should be stabilising certain areas while moving others.

"For instance, in a four-point kneeling position lifting your leg to tabletop, your torso and spine should remain still while only your hip joint moves - a common mistake is allowing unnecessary movement, such as arching the back into a 'banana shape' during the leg lift, bending the elbows or tipping the head back."

Not setting goals

"In my experience, one of the reasons I see people fall out of love with Pilates or not see the desired results is because they aren't specific about their goals," says Fiona Kavanagh, a Pilates instructor. “Aims like 'losing weight, toning up and feeling good about myself' may sound all well and good, but they are actually pretty vague. It’s all about specificity."

As such, get to the bottom of exactly what you want to get out of stepping on the mat or reformer.

Forgetting your 'why'

"Being specific about your goal is where we start, but we then need to attach an emotional reason to why we are doing Pilates," says Pilates instructor Fiona Kavanagh. "For example, I always used to be conscious of my mid-section, so when I started to train my reason for getting in shape was never wanting to hide my body again.

"Find your 'why' and that is what will keep you going on days where motivation is lacking."

Swerving professional guidance

Seek expert help where possible. "If you’re in a group setting, for example, I would ask your favourite teacher if they have 15 minutes for you at the beginning or start of a class," suggests instructor Fiona Kavanagh. "They can make recommendations based on your goals and you can take action. If you don’t tell us, we can’t help you."

Better still, if you can afford it, book in for a one-to-one session so you have a trainer's full attention throughout.

Training at the wrong level

"One common Pilates mistake I see is sacrificing form because you’re not working to the correct level," shares Tara Riley, a Pilates trainer and founder of the Tara Riley Method, of listening to your body when an instructor shares easier and harder options for a move.

"It’s important to build up slowly - this will help ensure you are maintaining correct form and that you will be able to continue this when you increase the reps or move to a more advanced variation of an exercise."

Going for quantity over quality

"Emphasising quality over quantity of each movement ensures long-term success and safer practice," insists Rikke Larsen, Pilates instructor and founder of Loving Pilates, of how you want to make each rep count.

"Skipping over the basics - like proper core engagement, neutral spine and controlled breathing - can result in compensatory patterns, poor form, and even strain or injury. Foundational exercises may seem simple, but they build the essential body awareness and strength that more complex movements rely on."

Rushing through movements

Slow and steady wins the race when it comes to Pilates. "The most common mistake I see is people rushing through the movements without proper control or connection to their breath," says Paola di Lanzo, Pilates instructor and founder of Paola's Body Barre.

"Pilates is all about precision, alignment and mindful engagement of the core, not just ticking off reps. When you move too quickly or without real focus, you lose the true benefits of the method - and you risk putting strain on the wrong muscles."

Having the wrong gaze

"A common mistake is forgetting to cue your eye line in exercises like 'the hundred', where head and shoulders are lifted - you want to think about the direction of the gaze," says Pilates instructor Rikke Larsen.

"Looking up toward the ceiling can cause the neck to strain and the ribcage to pop up, disengaging the abdominals. Instead, cueing the eyes to look towards the belly button naturally encourages the ribcage to soften and drop, allowing deeper engagement of the core muscles."

Believing Pilates isn't for you

"One of the biggest myths I still hear is 'I’d love to try Pilates, but I’m not fit enough' or 'I’m too stiff, I’ll start once I’ve stretched out a bit more'," says Amy Kellow, a Pilates instructor and founder of Everybody Pilates.

"Let’s clear this up: you don’t need to be flexible, fit or experienced to do Pilates. Whether you’re a total beginner, coming back after a break, recovering from injury or are simply curious, there’s a place for you."

Not practicing patience

"People often see Pilates instructors performing advanced exercises or flowing through beautiful sequences and assume that’s where they need to be to join a class - but what you don’t see is the years of practice, patience and often very humble beginnings behind those movements," points out instructor Amy Kellow.

"The truth? Most of us start with the basics - learning how to breathe properly, how to stand in alignment, how to find and activate our core. These are the foundations, and they’re just as important as anything fancy you’ll see on Instagram."

Getting distracted by your appearance

"It's not about 'looking the part'," insists Pilates instructor Amy Kellow. "I’m passionate about dispelling the idea that Pilates is only for a certain type of body or needing to wear matching activewear or being able to touch your toes.

"Pilates is about functional movement, strength from the inside out and building a relationship with your body that’s grounded in respect, not 'perfection'."

Putting Pilates in a box

"Until the advent of reformer Pilates, many people were unaware that there is any place other than a mat to practice this exercise," says Dinah Siman, a Pilates instructor specialising in menopause.

"It’s important to understand that there are different types and styles of Pilates, and one size does not fit all. In fact, that is the original premise of Pilates as a method - it is meant to be tailored to the individual."

Going through the motions

"Anything worth doing requires effort - and Pilates is no different," points out Pilates instructor Dinah Siman. "We have to be involved in the process, feel the movements and understand what we are doing - it's no good just going through the motions. A teacher will give you the feedback to enable you to recognise that you’re progressing and getting the technique - it’s a new concept and takes time."

Focusing on the wrong things

"I see a lot of people focusing on how high they can bring their leg in say, a leg lift, when actually you should be focusing on keeping your core so engaged your upper body is completely still," says Chloe Millward, Pilates instructor and founder of Pilates with Chloe.

"The movement is coming from the core and you will avoid going into the lower back this way too. This is an example of mastering correct form and breath work in your practice, so you will not only avoid injury but you will get so much more out of your classes."

Rushing to introduce equipment

"A mistake I see a lot is beginners wanting to go straight into lots of equipment," notes instructor Chloe Millward. "Although it great that people are so eager, this really does take away from their form. There is too much to think about with the added resistance for a beginner, and ultimately the strength and experience of the practice just isn’t there yet - your own body weight is more than enough to start."

Not being realistic

"People automatically think they need to be doing 45 to 60 minute classes daily, but that just isn’t the case," insists Pilates instructor Chloe Millward. "We all have super busy lives - if you focus more on how it makes you feel, this will build motivation and consistency, and this is ultimately what will get you results.

"Ten minutes is better than zero minutes - all in all, be realistic. If you have a super busy schedule, focus on shorter classes five to six times per week."

Losing control of movements

"Pilates is fundamentally about control - generally, the slower you go, the more challenging and effective it becomes," says Aimee Victoria Long, a Pilates instructor. "One of the most common mistakes I see in Pilates is people rushing through the exercises with poor form. In addition to this, they often layer in progressions to make the exercises harder without first mastering the foundations."

Forgetting your 'powerhouse'

"I would say that not working from a strong centre - or what we in Pilates call the 'powerhouse' - is a common mistake," says Gemma Shaw, a Pilates instructor. "People often muscle through the exercises and use dominant muscles such as shoulders or quads in their thighs and forget about their centre. Everything should be starting from the core."

Creating unnecessary tension

"I often see people overly gripping their abs or tucking their pelvis under in an attempt to 'engage the core' which can actually cause more tension and reduce the effectiveness of the movement, especially in postpartum or pelvic floor-compromised bodies," warns Pilates instructor Hollie Grant.

"In terms of form, less is more. Don’t aim to brace or grip your way through a class - instead, focus on control, connection and working with your breath."

I got into Jeffing without knowing what it was. After my first marathon last year, I didn't run for about three months. I was tired of the training schedule, and after months out of my running shoes, I was nervous. So, instead of aiming for a 5km or even running for 20 minutes, I returned to the walk/run workout I did when I first started running over six years ago.

I later realised I was Jeffing, and over the four weeks, the exercises helped improve my cardiovascular fitness, muscle strength, running form, and speed. Here's what I did and what the experts recommend for anyone looking to try it.

What is Jeffing?

Jeffing is a technique that involves alternating periods of running and walking for a set amount of time. While you might think that's something to avoid when running, it can be the key to staying moving, injury-free, and even getting faster, especially if you're running as a beginner.

But while we all take breaks when out on longer runs, whether to stop at traffic lights or take a moment to get our breath, there's a difference between needing to stop and walk and Jeffing.

"The biggest difference between Jeffing and simply run-walking when you get tired is that Jeffing uses structured intervals right from the start and for the full duration of your run, however long that may be," says Jordan Foster, Coopah's head coach, working in partnership with the Royal Parks Half Marathon.

"For example, you might follow the 3:1 strategy: run for 3 minutes, walk for 1 minute. But the beauty of this technique is its flexibility. There are endless variations - from 30:30 (30 seconds running, 30 seconds walking) to 9:1 (9 minutes running, 1 minute walking)," she says.

I was a fan of the 30:30 technique since I did treadmill workouts after my strength training sessions as often as I ran outdoors, and the quick changes helped avoid the boredom.

How to Jeff

For beginners - the 30:30 strategy

• Run for 30 seconds: Run for 30 seconds, either on a treadmill or outdoors.
• Be sure to keep proper form by staying upright, leaning forward slightly from the hips, and engaging your core. Try landing on your midfoot rather than heel or forefoot.
• Walk for 30 seconds: Slow down to a comfortable walking pace, but try not to stop moving completely.

For intermediate runners - the 3:1 strategy

• Run for three minutes: This should be at a comfortable pace you can maintain for the full three minutes without feeling out of breath or needing to stop for any reason.
• Keep an eye on your form. If you start to feel uncomfortable, slow down your pace.
• Walk for one minute: Slow down to a comfortable walking pace, but try not to slow down to a complete stop. Keep moving.

For stronger runners - 9:1 strategy

• Run for 9 minutes: At a good pace, run for 9 minutes without stopping. Keep an eye on your form, making sure to keep your head up and looking forward.
• Walk for 1 minute: In this more advanced version of Jeffing, you're only walking for one minute between runs. Use this time to recover, but don't stop moving.

How quickly should I run?

You should aim for a "push pace" in your Jeffing running intervals. This is hard enough that you might struggle to hold a conversation if you're running with a friend, but not so hard that you're completely out of breath or sprinting.

If you're a fan of the best fitness trackers, you can work this out using your heart rate. This vigorous exercise is about 90% of your heart rate (200 minus your age).

When I first started Jeffing, this was the part that eluded me. I made the mistake of running comfortably for 30 seconds, then walking slowly, almost stopping, for 30 seconds. While this may be beneficial for some people, the best way to improve your fitness is to challenge yourself.

But, as Foster says, "The most important part is finding what works best for you." You can vary the intensity to suit you and your fitness levels. For example, you might like to run for one minute, walk for one minute, run for two minutes, walk for one minute, and so on. Whatever works best.

What are the benefits of Jeffing?

• Improves cardiovascular fitness: This walk/run method means you can cover more ground without getting as tired, which encourages the cardiovascular and respiratory systems to get stronger. After a few weeks of Jeffing, I was running 30 minutes a day.
• It's adaptable: Even if you've been running consistently for years, Jeffing has benefits as it's an adaptable technique. For example, you could run at full power for 30 seconds and take the other 30 seconds walking to rest. For beginners, it could be just maintaining a run for 3 minutes and walking for 1 minute.
• Boosts motivation: "The idea of running continuously can feel intimidating or even impossible - and that can lead to demotivation before things really get going," says Foster. Sticking with a walk/run method like this one makes running feel more accessible.
• Jeffing may be better for those in menopause: While we don't have exact research on this, there's plenty of evidence (studies from the University of Tampere and Lyuliang University come to mind) that shows aerobic exercise (like walking and light running) can help reduce or manage symptoms like sleep issues, mood swings, and anxiety.
• Suitable for races: Whether you're looking to take on a marathon as a beginner or run your first 10km, Jeffing can help on race day and in training. "It helps manage fatigue, encourages smart pacing, and breaks the race down into manageable chunks, which is a game-changer for first-timers, older runners, or anyone juggling life, work, and marathon training," she says.

Why Jeffing is good for beginners

While I wasn't a beginner, I did feel like I was starting from scratch, and it is the perfect exercise for newcomers to running, as it helps build miles up slowly.

"This can help prevent injury by doing too much too soon, and it builds confidence, which leads to more motivation, and ultimately, you sticking with the sport long term," says Foster.

Also, as you switch between walking and running, you can Jeff for an hour or more without feeling absolutely exhausted.

Over the years, I've tried to get better at the plank in my beginner Pilates classes and at home. It's just not the core exercise for me. I can hold the position for about a minute before everything starts shaking, and I feel sweat on my forehead. Even with practice, it still feels like a torturous exercise.

When I discovered there was another move I could try, which wouldn’t cause me so much discomfort but would still improve my strength and stability, I knew I needed to find out more about it.

What is the bird dog exercise?

The bird dog exercise goes by a few different names. Sam Deville, a Pilates instructor and founder of the dynamic online platform Sam Deville Pilates, says she calls it ‘swimming’ in her classes. It’s a “brilliant move for strengthening the posterior chain (muscles on the back of your body)," she says. “It looks simple, but when done with proper form, it fires up everything from your glutes and hamstrings to your core and shoulders."

If you're familiar with dead bugs, then you'll already be halfway to a bird dog exercise. It's very similar, but you do it on all fours rather than on your back.

“Your core should be active, spine in a neutral position (no sagging or rounding), and hips level, no rocking or twisting," says Deville. From here, you extend one arm forward and the opposite leg back, switching to cover both sides of the body.

The bird dog is one exercise I found took a bit of concentration and breathwork to do properly. I was focused on staying balanced while also trying to stop myself from leaning to one side or twisting my upper body.

It felt like a lovely way to stretch out and unwind at the end of the day after sitting hunched over my computer, as well as a good way to start the day and get my blood pumping.

How to do the bird dog exercise

This exercise starts on all fours, on a thick yoga mat for extra comfort if you want it. From here, Deville explains how to do the movement:

• Extend one arm forward and the opposite leg back, reaching long through both ends without collapsing into the shoulders or lower back.
• Keep your core engaged and spine in a neutral position. Make sure your hips aren't rocking or twisting.
• Pause briefly at the top, then return your arm and leg to the centre.
• Repeat the exercise for 10 slow reps, says Deville, focusing on control and alignment.

Expert tip for the bird dog exercise: “A great form-check tip is to place a soft, half-deflated ball on your lower back," says Deville. "If it rolls off, you’ll know your hips or core need more control. It’s a really nice, simple but effective way to get instant feedback."

Bird dog exercise benefits

• Boosts core strength: The bird dog “gently works the abdominal muscles when done correctly”, as you need to keep your core strong to stop yourself from leaning to one side or sinking in the lower back, says Pilates instructor and physiotherapist Susie Martin, who works with Complete Pilates.
• Improves stability: “You might be super fit and strong, but get into a bird dog and you might find you’re wobbling all over the place,” says Martin. The exercise can help improve your full-body stability, which can help with other sports where you have to "transfer power from your legs to your upper body", like tennis.
• Increases upper-body strength: The bird dog puts us in a position we're not normally in, which means muscle groups are used differently. "It encourages weight bearing through the upper body, which is good for shoulder strength and function," she says. Plus, you don't need any weights to do it, making it suitable for a Pilates workout at home or a session in the gym.
• Aids spinal alignment: Deville says the exercise is also a good option for those with lower back issues as it "builds strength through the back and core without putting too much pressure on the spine". Always consult your doctor before trying a new exercise if you have these issues, however.

Can you do a weighted bird dog?

Adding weights can make a bird dog harder, helping beginners improve core strength and stability even more, says Deville.

You can use dumbbells or ankle weights for this exercise, but an easier way is to incorporate resistance bands. These rubber bands are cheap to buy, easy to store at home, and can spread the resistance out from arm to foot unlike other weight types.

How to do a weighted bird dog with bands

• Set up in the regular bird dog position on all fours.
• Wrap a resistance band around the ankle of the leg that's stretching out first, bringing it forward and looping it through your fingers of the opposite hand.
• Keeping your core tight and in a controlled way, extend the weighted arm forward and the opposite weighted leg away from each other.

Is the bird dog better than a plank?

The bird dog and the plank have a place in a Pilates abs workout, the experts say. However, beginners may find more benefits with the bird dog exercise, at least to begin with, since it's more adaptable. You can make it harder or easier with variations or even ankle weights.

However, they are different. “A plank is more intense on the anterior (front) core, while bird dog targets the back body and really challenges the deep stabilisers,” says Deville.

Just like how a squat and the clamshell exercise are equally great at building lower-body strength, but work slightly differently.

Martin recommends learning how to do a plank and incorporating both exercises into your workouts, if you can. “The plank is more challenging in terms of higher load for the abdominal and back muscles, which makes it good for those who want to challenge absolute levels of strength,” she says, adding that the bird dog is good for challenging your stability and balance.

How long should you hold the bird dog pose for?

You don’t need to hold the bird dog pose for long for it to be effective. If you want to work on your endurance and balance, Deville recommends holding at the top for 5 to 10 seconds.

But she adds that control, extending and returning your arms and legs with precision, is most important.

"I would say that every person aged over 40 should be checking their blood pressure regularly at home,” said Dr Khan, who is also woman&home's resident GP. "Good blood pressure improves blood flow to the brain, [reducing] the risk of dementia."

The doctor recommends using the blood pressure monitor to take readings a few times a week at different times of day, using the average for the best results. "Check your blood pressure maybe once or twice a week if it's normal. Sit down or relax for 30 minutes. Check it then. Do it morning and evening. Vary it throughout the week," he said.

"It's the average reading you're interested in, not just one-off readings," he noted. "And if your average readings are high, speak to your doctor about managing your blood pressure, but this could be a lifesaver."

Hypertension, or high blood pressure, is estimated to affect around one in three men and women in England, and the charity Blood Pressure UK estimates that over five million people don’t know they have it.

The condition has been labelled the “silent killer” as it has few symptoms but increases the risk of heart attack, stroke and vascular dementia.

The doctor has previously shared how to lower blood pressure with simple lifestyle changes and nutrition habits, including how beetroot juice can help. He said: "You can help keep your blood pressure healthy by stopping smoking, managing alcohol consumption, eating wholefoods, doing regular movement, sleeping well, and managing stress levels (easier said than done, I know)."

How to use a blood pressure monitor at home

• Sit quietly for 5 minutes before measuring, the doctor suggests.
• Rest your arm on a table at heart level
• Take 2 readings, 1 minute apart, morning and evening for 7 days
• Record the results and average them

If you’re unsure how to use the blood pressure monitor or interpret the results, you can ask a nurse or your GP, and always read the instructions that come with your device.

The doctor has previously said that any readings higher than 135-140/85-90 need to be looked at by a healthcare professional.

What's a normal blood pressure reading?

• Ideal: under 120/80 mm Hg
• High: 140/90 mmHg or more (or 135/85 mmHg if checking at home, the doctor wrote on Instagram)

What's the link between high blood pressure and dementia?

Evidence shows a strong link between high blood pressure and the risk of developing dementia, with studies demonstrating that those diagnosed with high blood pressure between 40 to 64 years old were more likely to develop the condition (vascular dementia in particular) in later life.

Alzheimer's Society says vascular dementia is the second most common type, after Alzheimer's disease. It's caused by a lack of blood flow to the brain, which starves the brain of oxygen and the nutrients it needs.

If you go and see a doctor with concerns about your memory, Dr Khan says it's likely they will run a couple of tests. "We would take a full history from you and perhaps run through a memory test," he said on the show. "And if we think you've scored highly enough, we'll look for other causes of memory issues like vitamin deficiencies. We might then refer you to a memory clinic, who then may go on to do scans and talk through treatment for dementia if that is what you're diagnosed with."

For Dame Helen Mirren, these habits included "little changes" to her lifestyle, such as a pivot to embracing ageing rather than fearing it. She says this attitude, coupled with regular exercise such as walking and yoga, have helped her continue to work and avoid too many serious health issues.

“Whatever you may think about ageing, it’s something we must all try to embrace rather than fear. It’s no secret that for many, getting older will come with its complications – specifically there will likely be aches and pains along the way, getting out and about and living as independently as we’re used to in our younger years may not be as easy to do," she said.

“This is why I’m supporting Age UK’s Act Now, Age Better campaign, they’re encouraging everyone in their 50s to make little changes now to help them later on in life," she said.

The exercise could be something as simple as "taking a short walk" or doing yoga - "which I still enjoy". It doesn't have to be a big upheaval to your lifestyle.

Dame Helen Mirren's 12-minute workout, developed by the Royal Canadian Air Force in the 1950s, went viral online a couple of months ago as a go-to exercise routine to do from home.

"It's never too late to start doing something, so why not give something a go while you're younger?" she said.

In its latest campaign, called Act Now, Age Better, the charity is urging people aged 50 to 65 to prepare for later life by keeping themselves as healthy and active as possible.

Age UK says: “While genetics influence how we age, our daily habits also play a crucial role. One in six deaths in the UK is linked to physical inactivity. That’s why making movement a part of our daily lives is so important.

“It’s an investment in the future – a bit like paying into a physical pension plan."

A poll by Age UK found that 47% of 50 to 65-year-olds don’t think they do enough exercise. Some 22% said health issues prevented them from doing exercise, while 19% said feeling unfit was a barrier, according to the Kantar survey of 2,100 UK adults.

Finding time to exercise can also be a problem for many people in this age range with work commitments, children to look after still and other responsibilities taking up a lot of time and mental and physical energy. That's why it can be a good idea to focus on smaller habits and the best exercises for longevity, like walking and yoga.

The charity says exercise lowers dementia risk, reduces cardiovascular disease risk, improves balance, and reduces the risk of type 2 diabetes by boosting your metabolism.

It's entirely possible to do yoga at home or settle into a short walking routine - like going for an early morning walk or a walk after lunch - but you can also reap the ageing benefits of exercise from other types of activity, so do what you enjoy.

As Paul Farmer, chief executive at the charity, said: "Evidence shows that being more physically active, in whatever way works for us, and within our own capabilities, is great for our physical and mental health.

“Even a small amount of movement can make a big difference.

“Making regular physical activity a key part of our routine is one of the best ways to stay well and therefore sustain our health, wellbeing and independence in later life.”

As one of the best core exercises to do at home, the plank can also help improve your posture, help build shoulder stability, and boost your fitness levels, says Charlotte Dunnell, a certified personal trainer and strength training specialist.

"There are so many ways to modify the exercise, too," she says. "For beginners, I would recommend starting with an incline plank, which is a plank performed on a sturdy elevated surface, such as a countertop or bench. As you progress and build up strength in your upper body and core, you can gradually lower the angle of the incline until you get to the point of performing a plank on the floor."

Whether you want to include this strength training exercise in your routine for the first time or brush up on the basics, here's what you need to know to learn how to do a plank from scratch.

How to do a plank

1. Starting position

• Start on all fours, with your hands positioned directly under your shoulders and knees positioned under your hips, she says.
• It may help to have a thick yoga mat under you if you have any pre-existing knee issues.
• You could also try starting with an elevated plank, as shown in the video.

2. Lift up

• Tuck your toes under so they are flat on the mat.
• Walk your legs back so they are completely straight.
• Lift your knees off the ground.
• Squeeze your legs together for maximal core engagement, she says.

3. Keep the position

• Hold the position for as long as you can without your form being compromised.
• Your body should make a straight horizontal line from your head to your feet.
• While holding the plank position, make sure to draw your belly button into your spine and squeeze your glutes. This is known as 'engaging' your core.

What is a common mistake when doing planks?

The most common plank mistake is letting your hips sag towards the floor, says Dunnell. "This puts excess strain on the lower back instead of allowing the core to do the work," she explains. It's why many people get back pain or aches when doing the exercise.

"Also, if your hip flexors are particularly tight, it can be more difficult to tuck your pelvis and ensure your core muscles are engaged," she notes.

How to avoid lower back pain when doing a plank:

• Make sure your pelvis is in the right position: "Imagine tucking your tailbone under. Think about pulling your pubic bone towards your belly button, and try releasing or stretching your hip flexors if it feels like tightness in the hips is preventing you from engaging your core and glutes," says Dunnell.
• Check your form: Do you plank in front of a mirror or film yourself to see if your plank looks as it should. If you have doubts, enlist the help of a personal trainer, who will be able to help get your form perfect, she says.
• Focus on the straight line: "Ensure your body forms a horizontal line from head to foot," she says.

If you do struggle with back pain when you're doing a plank, you're not alone. Dead bugs, bicycle crunches, and ab wheel rollouts all have a similar role in boosting core strength and stability, so you could also try one of these.

A Pilates ab workout will also have alternatives designed to strengthen the entire body, and often, there's also no plank in sight.

How long should you hold a plank?

If you can hold a plank for between 30 seconds and 1 minute, that's ideal. Of course, those totally new to plank exercises should aim for as long as they can manage and work up in time and intensity - even if that's only 10 seconds to start with.

Many studies have looked at the exercise and its impact on health and wellbeing. While the research hasn't said how long you should hold a plank, a study in the European Journal of Sports Science found that doing some training three days per week for 12 weeks had major benefits.

These benefits included changes in body composition, a lower resting heart rate, a decrease in sympathetic nervous activity (fight or flight) and an increase in parasympathetic nervous activity (rest and digest).

How to make a plank harder

Once you know how to do a plank, you can make the exercise harder by adding weight - with one of the best weighted vests or ankle weights - and doing simple variations.

"Move either one arm or one leg while holding the plank position," she says. "For instance, you can do an alternating straight leg raise (in video) or try holding a high plank while doing an alternating hand circle."

Doing so makes the movement more unstable, she explains, forcing your abdominal muscles and glutes (buttocks) to work harder to stop your hips from twisting - another common plank mistake.

You could also try plank alternatives like the bird dog exercise, which also engages the core muscles and pelvic floor.

Plus, of all the weights you could use, a set of the best dumbbells is going to serve you best at home. Nelea Plescan, a certified personal trainer and strength specialist at Ultimate Performance says that, unlike with kettlebells or a barbell at the gym, these handheld weights offer an unrestricted range of motion. "For example, if you're performing a dumbbell shoulder press, you aren't only pushing the weight upwards, you're also stopping it from falling sideways," she says.

"Dumbbell exercises distribute resistance across more muscle groups than machines, and a greater range of motion will certainly help increase mobility in your joints."

Whether you're been working out for years and looking for an at-home routine or want a dumbbell workout for beginners, PT Plescan has you covered with these six moves. All you need are some weights.

Dumbbell workout at home

1. Dumbbell split squat

The split squat is an "absolute must" for any woman wanting to boost lower-body strength and build muscle (i.e. 'tone') this area. "While not a completely unilateral exercise, it will help build balance and even development in each leg. It also targets the glutes (buttocks)," she says.

Here's how to do a split squat with dumbbells:

• Stand in an open space with your feet shoulder-width apart, dumbbells by your sides with your palms facing in.
• Step backwards and place your toes on the floor, with shoelaces facing down and heel raised (stepping backwards is more stable than stepping forwards when using heavy loads). This is the start and end position for each rep.
• Drop your back knee down towards the floor and drive your front knee forwards to close the gap between your hamstrings (back of your thigh) and calf.
• At the bottom of the split squat, your front foot should be flat and your back knee bent at 90 degrees, sitting a couple of inches away from the floor.
• Pause for a moment, keeping your upper body braced and the tension in your legs.
• Push through the front leg to reverse the movement and return to the starting position.

Expert tip: If you struggle with the movement, try lifting the front heel with a wedge (like a book), suggests Plescan. This can allow for a greater range of motion if you lack ankle flexibility, which is a very common problem.

2. Dumbbell shoulder press

A high-incline or shoulder press is Plescan's go-to exercise for boosting upper-body strength, focusing on the front of the shoulder.

Here's how to do it:

• Stand with your feet shoulder-width apart with your dumbbells by your sides.
• Curl the dumbbells towards you so they are level with your shoulders. Your wrist, elbow, and shoulders are all aligned.
• Point your chest up and tuck your shoulder blades back and down, as if you're putting them into your back pockets. Keep your ribcage tucked down. This is the start and end of the movement.
• Press both dumbbells towards the ceiling until your arms, shoulders, hips, and thighs are all in alignment.
• Slow and controlled, bring them back down until you can't lower them anymore without your shoulders rounding in.
• This is the end of the movement. Pause before repeating it.

Expert tips: It can be tempting to 'touch' the dumbbells together at the top of the movement, so you know you're at the top, but try to avoid doing this.

"Also, ensure you don't 'shrug' the weight at the top. This reduces shoulder stability and increases the risk of injury," says Plescan. "Focus on keeping the shoulder blades tucked down throughout."

3. Dumbbell Romanian deadlift

"Increasing the strength and size of the glutes and hamstrings helps stabilise the hips and builds speed and power in exercises like sprinting," says Plescan. It's also one of the best exercises for longevity, as these are also the muscles used for many daily movements - like getting up from a chair or climbing stairs.

Here's how to do a Romanian deadlift with dumbbells:

• Stand upright, holding a dumbbell in each hand in front of your body, palms facing towards you, and your feet shoulder-width apart.
• Tuck your shoulder blades back and down. There should be a soft bend in your knees and the dumbbells should be lightly touching your thighs.
•  Look at the floor just in front of you to prevent any movement of the spine.
• Push your hips back and bend forward at the hips, keeping your back straight and shoulder blades tight.
• Lower the dumbbells as far as possible until you feel a stretch in your hamstrings. You have reached the end of your range-of-motion when you can go no further without the lower back rounding or the knees moving, says the PT.
• Pause for a moment here, before driving your hips forward and squeezing your glutes. Try to 'press' the weight upwards with your feet, rather than yank the upper body.

Expert tips: The key to a dumbbell deadlift is to bend from the hips rather than your lower back. Pretend like you're trying to press a button on the wall behind you with your glutes.

Remember to "protect your armpits" too, says the PT. This note will help you remember to keep your shoulder blades and the upper back muscles (latissimus dorsi, 'lats') tight.

4. Dumbbell lateral raise

The lateral raise targets the muscles on the sides of your shoulders. For this movement, "to keep healthy shoulders", you'll need a lighter pair of dumbbells compared to the ones you'd use for the shoulder press. The focus is on maximum control.

Here's how to do a dumbbell lateral raise:

• Grab a pair of dumbbells and stand up straight with the weights by your sides, palms facing your body.
• Raise the dumbbells out to the sides in a controlled manner, finishing the movement when you get to shoulder height.
• At the top, slowly lower the weights back down to your sides, not letting the dumbbells touch your body.
• Repeat the movement.

Expert tip: "Your knuckles should also be facing the ceiling once you have raised the dumbbells to shoulder height," she says.

5. Dumbbell row

The dumbbell row is another upper-body exercise. It targets the upper-back muscles, as well as the shoulders.

Here's how to do it:

• Hold the weights by your side with a neutral grip.
• Bend your legs and lean your torso towards the floor, creating a 45-degree angle between your hips and your upper body/back.
• Holding the dumbbells, let your arms hang fully extended by your sides, with your palms facing inwards. This is the start and end position for each rep.  
• Pinch your shoulder blades together, keeping your elbows pointed out at a 45-degree angle.
• When your shoulder blades can't move back any more without your shoulders rotating in and your upper back rounding over, you've reached the end of the movement.
• Pause for a moment, focusing on contracting your upper back muscles.
• Reverse the movement and return to the start position.

6. Dumbbell goblet squat

The dumbbell goblet squat is a common feature in a gym dumbbell workout as many people use a weight plate from a squat rack to lift their heels off the floor, making this movement easier. At home, you can use a book or wedge of some kind.

The exercise targets the lower body, including the quadriceps (thighs) and glutes (buttocks), as well as the calves, and it helps to improve ankle mobility.

• Stand with your feet hip-width apart, chest up, and core engaged. With both hands, hold the dumbbell in front of your chest like a goblet, using your palms under the head of the weight rather than holding the handle.
• Keep your back straight and your core engaged.
• Sit your hips back and bend your knees, lowering yourself down into a squat position. Track your knees over your toes.
• Try to squat so your knees are parallel or lower to fully engage all the muscles in your lower body.
• Keeping the weight in the heels, straighten the knees and drive the hips back to the starting position and contract the glutes. 

Expert tips: "Keep tension in the legs and glutes throughout the set by not locking out at the top of the squat," says Plescan.

Can you workout at home with only dumbbells?

Absolutely! Plescan says you can "most definitely put together some extremely challenging workouts using nothing more than a set of dumbbells" as they are the "most universal items to use at home".

You can use a dumbbell workout at home for building strength, muscle tone, fat loss, and general health and injury rehabilitation, she says. A dumbbell core workout will also help build core strength.

"When you’re lifting weights, your body doesn’t know whether you’re using barbells, dumbbells, resistance bands, machines, rocks or even carrier bags filled with tinned cans," she says. "All the body experiences are the resistance these weights provide, and the tension your muscles generate to move the load, which is the primary stimulus for building and developing muscle tissue."

However, you have to make the exercises more challenging as you improve in strength and mobility - a concept known as progressive overload. To do this, you'll need dumbbells that go up in weight, or handily, you can also buy adjustable dumbbells that flick in and out of various weights with just one set.

How long should a dumbbell workout be?

Most trainers will recommend a dumbbell workout between 30 and 45 minutes to get the most from every movement and allow for plenty of rest time. However, any workout is better than no workout at all, so work with what you have.

A 10-minute workout every day can add up to over an hour across the week, so work out how much time you have to exercise and fill that time with compound movements (like goblet squats and dumbbell rows) for a full-body session.

What dumbbells should I use?

If you're completely new to doing a dumbbell workout at home, Plescan recommends going with lighter weights to start. "Really focus on mastering your form on each exercise," she says. "Executing each rep perfectly, with good control is the safest and most effective way to exercise with weights."

As you get stronger, she recommends increasing the weight, which is why it's handy to have multiple sets of dumbbells or a set of adjustable dumbbells.

Looking to focus more on mobility? Try weighing up dumbbells vs kettlebells. These ball-shaped weights force the body to move a little differently, which can help boost balance and coordination.