In this article, we’ll explore ten effective and accessible natural remedies for relieving muscle soreness. From time-tested remedies like Epsom salt baths to emerging favorites like tart cherry juice, each remedy offers its unique blend of benefits to soothe sore muscles and support overall recovery. Whether you’re a seasoned athlete, a weekend warrior, or simply someone looking to ease the discomfort of daily activities, these remedies provide valuable options for enhancing your post-workout or post-activity recovery routine.

Join us as we delve into the science behind these natural remedies, discover how they work to alleviate muscle soreness, and learn practical tips for incorporating them into your daily routine. With these remedies at your disposal, you can bid farewell to muscle soreness and embrace the joy of movement with renewed vitality and comfort. Let’s embark on the journey to a happier, healthier, and pain-free you!

Epsom Salt Bath

Soaking in a warm bath with Epsom salts can help relax muscles and alleviate soreness. Epsom salts contain magnesium sulfate, which can be absorbed through the skin and aid in muscle relaxation and recovery.

Along with magnesium absorption, epsom salt baths have the ability to reduce inflammation, improve circulation, and reduce stress. Better circulation promotes the delivery of oxygen and nutrients to muscle tissues, while also aiding in the removal of waste products and toxins that accumulate during exercise. Enhanced circulation can facilitate the healing process and alleviate muscle soreness more quickly.

The warm water combined with the magnesium in Epsom salt can help promote feelings of relaxation and reduce stress levels. Lowering stress and tension can indirectly alleviate muscle soreness by promoting overall relaxation and well-being.

Herbal Supplements

Turmeric

The active ingredient in turmeric, called curcumin, has anti-inflammatory properties that can help reduce muscle inflammation and soreness by inhibiting inflammatory enzymes and molecules. 

By decreasing inflammation, turmeric can help alleviate muscle soreness caused by exercise-induced inflammation and promote faster recovery. Additionally, turmeric has antioxidant properties that can neutralize harmful free radicals generated during exercise, further supporting muscle health and recovery.

Ginger

Ginger contains bioactive compounds called gingerols and shogaols, which also possess anti-inflammatory and antioxidant properties. Like turmeric, ginger can help reduce inflammation in the body, which contributes to muscle soreness after exercise. 

It has been shown to inhibit inflammatory pathways and decrease levels of pro-inflammatory cytokines, helping to alleviate muscle pain and discomfort. Ginger may improve blood circulation and muscle recovery by increasing blood flow to the muscles., which in turn, facilitates in the delivery of oxygen and nutrients needed for repair and recovery. 

Magnesium

Magnesium is an essential mineral involved in muscle function and relaxation. Low levels of magnesium may contribute to muscle cramps and soreness. Taking a magnesium supplement or incorporating magnesium-rich foods like nuts, seeds, and leafy greens into your diet can help alleviate muscle soreness.

It is involved in the production of adenosine triphosphate (ATP), which is the primary energy currency of cells. Normal magnesium levels are the backbone for efficient energy metabolism in muscle cells, ensuring enough energy needed for contraction, relaxation, and repair processes. 

Arnica

Arnica is a plant-based remedy commonly used for treating bruises, sprains, and muscle soreness. It contains compounds, such as helenalin and flavonoids, which aid in anti-inflammatory properties. Applying arnica gel or cream topically to the affected area may help reduce inflammation and relieve pain. 

It can reduce bruising by promoting circulation and reducing inflammation by supporting the body’s natural healing mechanisms. Arnica can provide relief from muscle aches and discomfort by inhibiting pain receptors.

Tart Cherry Juice

Tart cherry juice is rich in antioxidants, including vitamin C and polyphenols. This helps in combating oxidative stress in the body. Oxidative stress may contribute to muscle damage and soreness during and after exercise.Cherry juice helps protect muscles from oxidative stress. 

Tart cherry juice, also, contains melatonin, a hormone that regulates sleep-wake cycles. Good sleep quality and duration is essential for muscle recovery and overall well-being. Cherry juice is also beneficial for joint health. It can reduce stiffness and joint pain, making it a valuable commodity for those with arthritis or other inflammatory conditions.

Peppermint Oil

Peppermint oil contains menthol, which can produce a cooling sensation. This aids in providing immediate relief through numbing the area. Menthol acts as a muscle relaxant, which helps alleviate tension and tightness in sore muscles. 

It can improve blood flow through the facilitation of oxygen and nutrients deliverance needed for repair and recovery. Peppermint oil can decrease inflammation which allows for a faster recovery. 

Coconut Oil

Coconut oil contains medium-chain triglycerides (MCTs) that can be absorbed quickly by the body and used as a source of energy. Massaging coconut oil into sore muscles may help improve circulation and reduce inflammation. 

It can aid in moisture retention because it contains fatty acids, such as lauric acid. This helps prevent dryness of the skin and provides a soothing and lubricating effect. 

Heat Therapy

Applying heat to sore muscles can help increase blood flow, relax tense muscles, and alleviate soreness. When heat is applied to sore muscles, it can cause blood vessels to dilate, allowing more oxygen and nutrients to reach the affected area. That increase of blood flow, in turn, helps flush out metabolic waste products, such as lactic acid. 

Heat essentially “thaws” a “frozen” muscle and allows it to relax, therefore reducing muscle soreness and improving flexibility. Using a heating pad, warm compress, or taking a warm bath can provide relief from muscle discomfort. Various heating methods at home will help reduce pain and provide immediate relief. 

Foam Rolling

Foam rolling, also known as self-myofascial release, involves using a foam roller to apply pressure to tight or sore muscles. This versatile tool can enhance overall performance, allowing a more pain-free day. Foam rolling can help release tension, improve flexibility, and reduce muscle soreness after exercise.

It can help break up adhesions and scar tissue that results from muscle overuse, injury, or poor posture. By targeting areas of muscle tensions and trigger points, a foam roller can alleviate muscle stiffness and soreness. 

Protein-Rich Foods

Consuming protein-rich foods post-workout can aid in muscle recovery and reduce soreness. Protein provides the building blocks necessary for muscle repair and growth.These foods that are low in carbohydrates and high in quality protein can help regulate blood sugar levels. Stable blood sugar levels support optimal muscle repair and can reduce soreness after an exercise. 

It is important to consume protein after an exercise as it will help maximize muscle protein synthesis, which aids in a faster recovery and, therefore, reducing muscle soreness. Include sources of lean protein such as chicken, salmon, eggs, tofu, greek yogurt, quinoa, cottage cheese, and lentils in your post-workout meals. Protein bars and protein shakes are also a great source of protein and work great as a snack and/or meal replacer. 

These remedies offer holistic approaches to muscle soreness relief, addressing both the physical discomfort and underlying factors contributing to muscle fatigue and tension. Whether you prefer topical treatments like arnica gel and peppermint oil or dietary supplements such as magnesium and turmeric, finding the right combination of remedies for your body can support overall muscle health and enhance your fitness journey.

It’s essential to listen to your body, stay hydrated, and prioritize rest and recovery to optimize the benefits of these natural remedies. While these remedies can provide relief for mild to moderate muscle soreness, it’s important to consult with a healthcare professional if you experience severe or persistent pain, especially if it interferes with your daily activities or exercise routine.

These natural remedies can be effective for relieving muscle soreness and promoting recovery after exercise or physical activity. However, it’s essential to consult with a healthcare professional before trying any new remedies, especially if you have any underlying health conditions or concerns.

• Add more fat burners to your diet: Limit your intake of fresh fruits to red grapes, blueberries, blackberries, raspberries, strawberries, and cherries. Not only are these fruits low in carbohydrates, but they also break down fat so it can be eliminated faster from your body. An even better fat burning combination is berries with low-fat Greek yogurt.
• Get your caffeine fix from green tea or black tea: These both specifically burn belly fat, and with lemon, work even faster. Read our article about Green tea here.

• Take your exercise outdoors: If you have lost a lot of weight on the treadmill or in aerobic classes and it isn’t working anymore, it might be because your body has gotten used to the intensity of the exercise and is no longer burning fat as efficiently. Our first instinct is usually to increase the intensity of the workout, but your body may still resist. The best approach is to change your exercise venue and intensity. Take a long walk or jog outside, try rock-climbing, cycling, or even surfing!
• Use interval training: Vary the intensity throughout your workout to improve your body and metabolism!
• Add spices to your meals: They boost fat burning hormones and rev your metabolism up 20-25%! Read our article about spices here.

  

• Drink A LOT of water: It will keep your metabolism going even when you’re resting. In a University of Utah study, participants who downed eight to 12 glasses of water a day burned more calories at rest than those who drank four. Try putting five rubber bands around your wrist every morning. That’s how many 16-ounce bottles of water you should drink during the day to boost your metabolism and burn more calories.
• Eat a protein filled snack after your workout: exercisers who drank a 250-calorie shake with 24 grams of protein after strength training lost about four pounds more fat and created one and a half pounds more lean muscle in six months than those who didn’t drink the shake. You can also have a banana with peanut butter if shakes aren’t your thing.

  

• Do some yoga! Yoga gets you in burn mode. In one study, participants who zen’d their way through a 50-minute yoga session saw a drop in their levels of the stress hormone cortisol, which can inhibit fat burning.

  

• Fidget: People who drum their fingers or bounce their knees burn at least 500 calories a day. That adds up to losing 1 lb a week.
• Eat more greens: Spinach, kale, and Swiss chard are natural appetite suppressors, while broccoli, cabbage, and Brussels sprouts release the toxins that store fat.

However, if you have struggled with a bad back for a long period of time, you may be completely terrified of the idea of exercise. You don’t want to injure your back further but you also cannot remain immobile because that’s one of the worst things you can do for your back- as it will increase stiffness and decrease mobility. 

The good news is that working out with a bad back does not have to be scary, and it can actually be super beneficial for your back AND overall health. Once cleared by your doctor to begin exercise after a back injury or back pain, check out our top 10 fitness tips for individuals who suffer from chronic back pain:

• Do resistance training: According to a study published in 2014, exercise is a very important strategy for managing back pain. The researchers found that resistance training was the most effective form of exercise for people with a bad back. However, the length of time and repetitions completely depends on the individual so be sure to consult with a professional before beginning intensive strength training.

• Try gentle yoga: Yoga is ideal for maintaining back strength and flexibility. However, it is also easy to injure yourself during yoga if you are not careful.  According to The Harvard Medical School, yoga can be helpful for strengthening muscles that support the spine, and yoga breathing techniques can help relieve back pain. Nonetheless, if you do not properly lengthen into an exercise and move too fast, you significantly increase your risk of injury. To protect your back, avoid twisting and extending at the same time, use props for additional support when needed, and stop if a move ever feels too uncomfortable.

• Focus on core stabilization exercises: In 2017, researchers conducted a study that compared core stabilization exercises with routine physical therapy exercises as a treatment for chronic back pain. The researchers found that the core stabilization exercises were more effective in reducing lower back pain than routine physical therapy. Thus, if you struggle with a bad back, try doing core exercises on a stability ball to help decrease back pain.

• Go for a walk: Walking is a great, low-impact form of cardio that has many benefits for individuals of all ages and with various health concerns. According to Veritas Health, walking strengthens the muscles that support your spine, increases the blood flow to your back, flushes out toxins, and increases flexibility in your lower back. This can overall help increase the function of your lower back and increase the strength of your back, helping to control chronic back pain.

• Avoid sit-ups and crunches: According to the Harvard Medical School, sit-ups and crunches are hard on your back because they push your curved spine into the floor and work your hip flexor muscles. When your hip flexors are too tight, they tug on the lower spine and can cause back strain. Instead of sit-ups and crunches, opt for exercises that strengthen the back and use multiple muscles, such as the plank.

• Don’t neglect areas surrounding your back, such as your hips: The hip joints and thoracic spine (which runs from the base of the neck to the abdomen) are very important in maintaining back health. These joints surround the back area, and according to the American Council on Exercise, if the hips and/or thoracic spine are not properly flexible and mobile, then the low back will have to absorb more stress than it should have to withstand. So, it is important to focus on strengthening and stabilizing the back’s surrounding areas to improve overall back health and manage chronic back pain.

• Don’t be too afraid of re-injuring your back: One of the most common concerns about exercising with a bad back is injury. Of course, you should always use caution when working out and you should not push your limits. Nonetheless, research shows that exercise is safe for people with back pain, and it does not increase the risk of future back injuries. Thus, don’t let fear stand in your way of reaching your fitness goals!

• Try recreational swimming, specifically the backstroke and breaststroke: An article from New York Times explains that backstroke and breaststroke are two of the safest swim strokes for those with back pain. Many people find that swimming helps alleviate back pain, and swimming is a good way to get in cardio because it is low-impact on the joints. 

• Wear proper footwear: Back pain and your shoes are closely related so if you suffer from chronic back pain, it is important to always wear the proper shoes for exercise. According to an article by chiropractor Michael Piccirillo, shoes that don’t fit well can negatively impact your back health. Thus, be sure to choose athletic shoes (preferably shoes made for running) that are well-cushioned and have ample arch support. 

• Know your limits: While it is very important to remain active even with a bad back, you must also acknowledge that you may not be able to do the same exercises as people without chronic back pain. Exercise has many benefits for back pain, such as alleviating stiffness and increasing mobility, but if something feels too painful or uncomfortable, stop immediately. Additionally, if you experience intense pain for longer than 15 minutes, be sure to contact your doctor. It’s so important to always listen to your body!

After all, we’re based here! But we also love our city because it’s got a ton of things going for it—one of which is Samir Becic. It’s been almost 4 years since HFR founder Samir Becic was named “Fitness Czar” for the City of Houston! What better way to celebrate the anniversary than with a series of healthy living recommendations for Houstonians?

Mayor Sylvester Turner proclaimed Samir with the official title on November 1st, 2018 following 16 years of Samir’s dedicated service (starting with Mayor Lee Brown in 2002) to make the city a healthier and fitter place to live. In honor of our founder and his tireless work to make the city a healthier place to live for the past 20 years (as a volunteer and 4 years as “Fitness Czar”), we’ve decided to share some of our favorite healthy Houston recommendations- to see all of our top picks, click here.

Houston’s Most Scenic Trails

Staying active is one of the key ingredients to living a long healthy life. In general, a person should aim to exercise for at least thirty minutes a day, whether going to the gym, to a workout class or simply doing a workout from the comfort of their home. The most popular form of exercise is walking and running, which can be done at any time and anywhere throughout the day. To be considered an active individual, a person must take more than 10,000 steps per day, and what better way to do that than to go to one of the many scenic running trails in Houston, Texas? 

Memorial Park

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• Memorial Park: Many may not know that this popular running trail is actually named The Seymour Lieberman Exer-Trail, and features tennis courts, a swimming pool, a fitness center, playing fields, and more! One single lap around this trail is equivalent to 2.88 miles! A fantastic option for joggers and walkers alike! 

Buffalo Bayou Park

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• Buffalo Bayou Park: This 160-acre, 10-foot wide trail allows walkers, runners, and cyclists to share a path at all hours of the day! The trail is even popular amongst skateboarders as well! The Buffalo Bayou Park is also animal friendly, so you are more than welcome to bring your furry friend with you to get your daily steps in. Some even say Buffalo Bayou Park is “the crown jewel of Houston.” 

Rice University Loop

• Rice University Loop: This 3-mile trail is great for individuals who like solitude while getting their work out. This beautiful trail takes, on average, fifty-two minutes to complete and, because of the beautiful Oak trees, is also one of the shadiest trails in town! That way, you can stay cool and relaxed as you get in your daily dose of exercise. 

Hermann Park

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• Hermann Park: This Park is in the middle of Houston! Central to many attractions Houston has to offer, like the Houston Zoo, Japanese and McGovern Centennial Gardens, and more. This 445-acre Park features the two-mile Marvin Taylor Jogging Trail. Amongst the trail, you will get beautiful views of the golf course, lakes, and bridges, with trees that date back over a century!

Buffalo Bend Nature Park

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• Buffalo Bend Nature Park: The Yolanda Black Navarro Buffalo Bend Nature Park is ten acres of recreation and wildlife conservation. What used to be a construction fill is now a gorgeous park that homes three wetland ponds, hike and biking trails, and beautiful plants and nature! 

Terry Hershey Park

• Terry Hershey Park: Terry Hershey Park is over ten miles of walking, hiking, and biking trails. This trial provides routes from Barker Dam to Texas Beltway 8 and even the Sam Houston Tollway! If you want to do more than just walking, running, or hiking, the Park also has a playground, areas to picnic, exercise stations, and a butterfly garden! 

Gavelston Island

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• Galveston Island: Who doesn’t love a good beach view? Galveston Island has ten miles of beaches, ocean views, and “the nation’s largest continuous sidewalk.” Galveston Island has a temperature climate that allows visitors all year round with outdoor activities like fishing, golfing, biking, jogging, and more! There is a limitless amount of activities to do that will keep you active and entertained for hours, and a great place to spend time with family or simply enjoy your own company. 

George Bush Park

• George Bush Park: Named after the 41st president of the United States, George Bush Park is a major attraction to many Houston residents. With almost 7,800 acres worth of activities, this nature reserve has everything from jogging trails, biking trails, playgrounds, two soccer fields, a shooting range, and more, with beautiful views of the forest, ponds, and bayous!

George Mitchell Nature Preserve

• George Mitchell Nature Preserve: Located in The Woodlands, this nature reserve is almost 1,700 acres and 220 miles of biking, hiking, and running trails. The George Mitchell Nature Preserve has 150 parks throughout the ”Township”. With wildlife everywhere and beautiful plants lining the trails, this preserve is as picturesque as it gets. 

Paul Carr Jogging Trail

•  Paul Carr Jogging Trail: In the middle of Heights Boulevard homes, the Paul Carr Jogging Trail. This trail is known for its awe-worthy monuments and sculptures and the beautiful architecture of the houses that are among the trails that make you want to go on Zillow the second you get home. The two-mile trail is fantastic for keeping your children entertained and getting in your steps. 

Brays Bayou Greenway

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• Brays Bayou Greenway: This thirty-one-mile Bayou is great for biking and jogging trails! Easily accessible through Hermann Park and the University of Houston campus. Brays Bayou Greenway is great for getting your steps in and is also connected to other trails that you may also like as well! 

After all, we’re based here! But we also love our city because it’s got a ton of things going for it—one of which is Samir Becic. It’s been almost 4 years since HFR founder Samir Becic was named “Fitness Czar” for the City of Houston! What better way to celebrate the anniversary than with a series of healthy living recommendations for Houstonians?

Mayor Sylvester Turner proclaimed Samir with the official title on November 1st, 2018 following 16 years of Samir’s dedicated service (starting with Mayor Lee Brown in 2002) to make the city a healthier and fitter place to live. In honor of our founder and his tireless work to make the city a healthier place to live for the past 20 years (as a volunteer and 4 years as “Fitness Czar”), we’ve decided to share some of our favorite healthy Houston recommendations- to see all of our top picks, click here.

Best Houston Dog Parks

Just like us humans, dogs need exercise too. One great way to get our pets moving is by going to dog parks where they can smell, run, and play with other dogs. Here in Houston, there are many great places to take your pet to give them the joy they deserve. This allows you to not only spend quality time with them but help you get moving as well. Which is what HFR is all about!

This is why we enjoy dog parks; not only does it promote better health for both pets and humans. It also encourages more social interaction with one another. A win-win situation!

Houston, the 4th largest city in the US, has many attractions and places to enjoy. HFR has curated a list of the top 10 dog parks in the Houston area for you to enjoy with your favorite pet. We picked the dog parks with the highest ratings and good places for pets to run around and play. 

Danny Jackson Family Bark Park

One of the most highly rated dog parks in Houston has a green space section to unleash your pets. It is divided into two sections; one for large dogs and the other for small dogs. In addition, it has a pool of water so your pet can cool down on hot summer days. In addition, it has many shaded seating areas so you can sit and relax while your dog has fun. 

• 4828 1/2 Loop Central Dr, Houston, TX 77081
• Opens 5am-10pm Mon-Sun
• It is around 15 minutes from downtown

Johnny Steele Dog Park

Features include a pond, shade structures, dog washing areas, benches, and drinking fountains complete with spigots for dogs. 

• 2929 Allen Pkwy, Houston, TX 77019
• Opens 7am-8pm Mnn-Sun
• About 10 from downtown

Millie Bush Dog Park

This is a big 10+ acre dog park for your pet to run around. In addition, it has two ponds and even a washing area to get the mud of our furry friend. Some even rated the cleanliness of the public restroom as being well-maintained. 

• 16101 Westheimer Pkwy, Houston, TX 77082
• Opens 7am-7:30pm Mon-Sun 
• About 30 minutes from downtown

Congress Bill Archer Park

This dog park is about 17 acres and has 2 sections for small and big dogs. The big dog section is approximately 14 acres, while the small dog section is 3. There are shade trees and showers to clean your pet. This park has 238 parking spaces.

• 3201 Hwy 6 North, Houston, TX 77084
• Opens 7am-8:30pm Mon-Sun
• Around 25 minutes from downtown

Alexander Deussen Dog Park

It is a fully fenced dog area with sections for big and small dogs. It includes benches, water fountains, and agility courses for dogs to run around and enjoy. 

• 12303 Sonnier St, Houston, TX 77044
• Opens 8:30am-8:30pm Mon, 11:30am-8:30pm Wed, and 7am-8:30pm Tue, Thur, Fri, Sat, and Sun
• About 30 minutes from downtown

Tom Bass Regional Park & Dog Park

The dog park includes a walking trail, separate areas for large and small dogs, waste stations, and a water fountain. People enjoy spending time there with their pets and enjoying the scenery. 

• 3452 Fellows Rd Houston, TX
• Opens from 7am-9pm Mon-Sun
• About 20 minutes from downtown

Discovery Green Dog Run

After 13 years of being open, this park is a perfect spot for those who live downtown. Although not a big park, it has all the amenities, including on and off-leash sections, big and small sections, and restrooms. 

• 1500 McKinney St Houston, TX 77010
• Opens 6am-11pm Mon-Sun
• Already in downtown

Nassau Bay Dog Park

A smaller park compared to others, this is a medium-sized park known to have a quiet atmosphere so you can enjoy a peaceful time with your pet and still have fun. To ensure the safety of others, bring your pet’s rabies vaccination certificate.

• 18900 Upper Bay Rd, Houston, TX 77058
• Opens 7am-11pm
• About 35 minutes from downtown

TC Jester Dog Park

Since 2009 this dog park has been a great spot to take your pet and enjoy some time in nature. With a large and small dog section, it can be a great spot to enjoy a beautiful day. There are dog wash areas, drinking fountains, and shaded seats so you can rest. 

• 4201 T C Jester Blvd, Houston, TX 77018
• Opens 6am-8pm Mon-Sun
• About 15 minutes from downtown

Maxey Park and Run Dog Park

This dog park is excellent for bringing your kids and pets to have fun. They have a large area, even for the small dog section. There are shaded benches for you to enjoy. In addition, you will find drinking fountains for dogs and humans. 

• 601 Maxey Road, Houston, Texas 77013
• Open 6:30am-8:30pm Mon-Sat and 7am-9pm Sun
• About 16 minutes from downtown

Here are some ideas of at-home exercises you can do. Whether you have three hours to kill, or only 30 minutes to move your body, these different exercises will come in handy.

Yoga

You don’t need much space or equipment for this one. The only thing you really need to practice yoga is comfortable clothing and a mat. It is a good exercise that allows you to adapt the moves to your level of expertise. We have several articles related to the different types of yoga and its benefits to help you find the one that’s perfect for you.

Pilates

You can find different pilates classes and most gyms, but you can also practice it at home. It helps improve your flexibility, increase muscle strength, tone your whole body, and much more. If you want to make it more interesting you can always add some things:

Stability Ball

Not only are they cheap, but you can also use them in many different exercises. Stability balls help you burn more calories because they add more movement, relieve back pain, tone core muscles, and improve balance.

HIIT

Short for High-Intensity Interval Training, HIIT has become extremely popular in the past couple of years thanks to its versatility and benefits. You can have different HIIT routines for different days of the weeks that target several areas of the body. You can also practice it at the gym – if you like to include fancier equipment in your routine – or even at home, where you can make it more interesting by adding some simple and inexpensive things:

• Jump Rope

Not only is it super inexpensive, but jumping rope helps you burn more calories than running does. You can burn as many as 20 calories per minute, and up to 300 in just 15 minutes! It also helps improve your coordination, cardiovascular health and breathing efficiency.

Trampoline

If you have a backyard with enough space, go and get an actual trampoline, but know there are other options if you don’t! There are 38-inch trampolines that are perfect for at-home exercises. Trampoline jumping improves lymphatic flow on the body, strengthens your immune system, reduces cellulite, and increases oxygen circulation.

Spin Bike

Yes, we know biking is supposed to be done outside, but there are other options. People are starting to invest in stationary bikes to keep them at home, and they still get the same benefits. It might seem expensive at first but put it into perspective. You could either spend $500-$1000 (once) on a bike, or $60 a month (every month, non-stop) on a gym membership. You’ll end up spending less if you invest in the bike.

Companies like Echelon offer you different models and prices so that you can find the perfect one for your home.

Walking

This might seem like an obvious one, but so many people tend to forget they can walk anywhere, anytime. If you live in a house with a backyard, go outside and take a couple of laps. If you don’t, walk to the end of your street and come back (and then do it again). You’ll stay active, get in contact with nature and get some fresh air. The benefits are endless.

Exercises for reducing joint strain

• Brisk walking

It’s like walking but a little more pep in your step! Brisk walking is slightly faster than the average pace and it burns more calories too. This exercise stimulates the cardiovascular system while reducing excess strain on joints and lower extremities. 

• Stationary cycling

As pregnancy progresses it is easy to lose balance and coordination, which is why stationary cycling is safer than actually riding a bike. Stationary cycling strengthens the leg muscles and engages your body with minimal strain to the joints. 

• Ellipticals

Elliptical workouts are a great low impact option for burning calories and engaging the heart. The elliptical machine tones both the upper and lower body with low risks for injury, talk about killing 2 birds with one stone!

• Swimming 

Swimming is one of the lowest impact exercises for pregnant women due to the buoyant property of water, while submerged you feel lighter than if you were on land. Submerging yourself in water can even lower blood pressure, and depending on the workout it is possible to lose anywhere from 300-500 calories per hour! We also have an article on the Reasons to Swim During Pregnancy check it out!

• Low-impact aerobics

Aerobic exercise strengthens the cardiovascular system which is comprised of the heart, lungs and blood vessels. Low impact exercises are particularly important for pregnant women because they minimize the stress on your joints. Without any jumping, kicking, or leaping in this exercise reduces the risk of injury and back pain. 

Preparing for labor

• Squats 

Squats are an anaerobic exercise that strengthen the lower leg muscles. Incorporating squats into your daily workout schedule can be beneficial for you, your baby, and the delivery process. Squatting during labor and delivery can open the pelvis, which can help with the baby’s birth. 

• Pilates 

Pilates is a safe low-impact exercise for pregnant women. During pregnancy and as the baby grows the mother’s balance is displaced, luckily the objective of pilates is to create balance and an effective mind-body connection.

• Pelvic tilts

Pelvic tilts are an essential exercise during pregnancy, the goal of pelvic tilts is to increase and keep mobility in the lower back, hip, and pelvis. This exercise also helps stretch the mid-lower back area which in return can alleviate pain and stress associated with the third trimester. 

• Yoga

Yoga is a low impact exercise that increases flexibility, balance, and strengthens the lower extremities. A specific type of yoga called Prenatal Yoga is solely dedicated to pregnant women, with the goal of strengthening and increasing flexibility. It can also help them develop effective breathing and relaxation techniques for labor and delivery. 

• Tai Chi

The objective of Tai Chi is to increase Qi, or life energy, in the body and to promote total harmony with the inner and outer body. Tai Chi is a low impact exercise that has the ability to strengthen the body and mind. This great exercise also promotes healthy habits and improves breathing which is all essential during labor and delivery. It also reduces prenatal depression anxiety and sleep disturbances!

Gardening as a Form of Exercise

Gardening encompasses a variety of physical activities that make it an excellent form of exercise. Whether you’re digging, planting, weeding, or harvesting, these tasks demand movement that engages multiple muscle groups and elevates your heart rate. Here’s how gardening functions as an effective workout:

• Caloric Burn: Depending on the intensity, gardening can burn between 200 to 400 calories per hour. Activities such as shoveling, hoeing, and raking elevate your heart rate, providing a cardiovascular workout that is both enjoyable and productive. This means that, while you’re nurturing plants, you’re also actively supporting your fitness goals.

• Muscle Engagement: Gardening involves a wide range of movements that require the use of various muscle groups. From lifting bags of soil to squatting while planting seeds, these actions enhance strength and coordination, essential components of overall fitness. The dynamic nature of gardening means you’ll be using your arms, legs, and core muscles, providing a comprehensive workout.

• Balance and Coordination: Navigating uneven terrain and reaching for plants cultivates balance and coordination. This dynamic movement engages stabilizing muscles, improving proprioception—the body’s awareness of its position in space. Improved balance not only benefits your gardening efforts but also enhances your performance in other physical activities and reduces the risk of falls.

Boosting Physical Endurance

One of the standout benefits of gardening is its potential to enhance physical endurance. As you regularly engage in gardening activities, your body adapts to the demands, leading to improved stamina. Here’s how gardening promotes endurance:

• Cardiovascular Fitness: The sustained physical effort required for gardening tasks increases your heart rate, which, over time, can improve cardiovascular endurance. A stronger heart pumps blood more efficiently, allowing you to engage in other physical activities with greater ease. Over time, you may find yourself able to perform gardening tasks—and other physical activities—without getting winded.
• Repetitive Motion and Muscular Endurance: The repetitive nature of gardening tasks—like digging, weeding, or pruning—helps build muscular endurance. As you perform these activities regularly, your muscles become more resilient, allowing you to work longer without fatigue. This is especially beneficial for older adults, as it can help maintain muscle function and overall physical capability.
• Increased Activity Levels: Gardening encourages a more active lifestyle. The more you engage in gardening, the more likely you are to seek additional forms of exercise, creating a positive feedback loop that enhances overall physical fitness. You might find that gardening leads you to explore other outdoor activities like hiking or cycling, further enriching your health journey.

The Kinesiology Connection

Kinesiology, the study of human movement, plays a crucial role in understanding the physical benefits of gardening. This field explores how movement affects the body and how it can be optimized for health. Here’s how gardening aligns with kinesiology principles:

• Biomechanics of Movement: Gardening requires various physical movements that can enhance biomechanical efficiency. Proper techniques in lifting, bending, and reaching not only improve performance but also reduce the risk of injury. For instance, using your legs to lift heavy items instead of straining your back can prevent chronic pain and injury.
• Muscle Dynamics: Kinesiology emphasizes the importance of muscle groups and how they work together during movement. Gardening engages multiple muscle systems, including the core, legs, and arms, promoting overall strength and functional fitness. Understanding how these muscle dynamics work allows you to make the most of your gardening efforts while ensuring your body stays healthy and injury-free.
• Functional Training: The movements involved in gardening mimic those we perform in everyday life, making it an excellent form of functional training. This type of training enhances strength, balance, and coordination, making daily tasks easier and more efficient. For example, the squatting and reaching required for gardening can translate to better performance in activities like lifting groceries or playing sports.

Additional Health Benefits

Beyond boosting endurance and fitness, gardening offers a plethora of other physical health benefits:

• Flexibility and Mobility: The varied movements in gardening—reaching, squatting, and stretching—enhance flexibility and joint mobility, which are essential for maintaining an active lifestyle and preventing injuries. Improved flexibility can also contribute to better posture, reducing the risk of discomfort and strain.
• Stress Relief and Mental Health: The act of gardening has been shown to reduce cortisol levels, leading to lower stress and improved mood. This psychological benefit can enhance your motivation to stay active and engaged in physical activities. The calming effects of tending to plants can also provide a mental reset, making it easier to face daily challenges.
• Vitamin D Production: Spending time outdoors while gardening allows for natural sunlight exposure, crucial for vitamin D synthesis. This nutrient is vital for bone health, immune function, and overall well-being. Adequate vitamin D levels have been linked to improved mood and decreased risk of chronic diseases.
• Social Interaction: Gardening can also foster social connections. Whether it’s through community gardens or gardening clubs, engaging with others who share your passion can provide motivation and support. Social interactions can also enhance mental well-being, creating a sense of community and belonging.

Getting Started with Gardening

If you’re looking to reap the physical benefits of gardening, here are some tips to help you get started:

• Start Small: If you’re new to gardening, begin with a small plot or a few potted plants. This allows you to gradually build your skills and stamina without becoming overwhelmed.
• Choose the Right Tools: Invest in ergonomic gardening tools to reduce strain on your body. Tools with comfortable grips can make tasks easier and more enjoyable.
• Incorporate Variety: Mix different gardening tasks into your routine—planting, weeding, and pruning. This variety keeps your workouts engaging and ensures you’re using different muscle groups.
• Set Goals: Set achievable gardening goals to keep you motivated. Whether it’s growing a certain number of vegetables or creating a flower bed, having specific objectives can enhance your experience.

Gardening is more than just a recreational activity; it’s a comprehensive workout that can significantly boost your physical endurance and overall health. By integrating the principles of kinesiology, gardeners can optimize their movements and maximize the benefits of this enriching pastime.

So, whether you have a large backyard or a small container garden, consider harnessing the power of gardening to enhance your fitness levels. Grab your tools, immerse yourself in nature, and cultivate not just plants, but a healthier, more active lifestyle! Gardening is a pathway to physical health that nourishes both body and mind, making it an ideal choice for anyone seeking to improve their well-being. Start your gardening journey today and experience the transformative benefits it can bring to your life!

• Swimming: Swimming is an absolutely awesome sport for your heart. It is also is a low-stress activity. It keeps you at healthy body weight, improves lung capacity, and builds muscles, all in addition to burning calories. Best of all, you can swi at any time of year at an indoor pool.

• Tennis: One hour of tennis burns 600 calories, putting it on par with jogging and cycling as one of the best aerobic activities. All the little sprints, pivots, slams, and serves in tennis also channel your strength and require you to exert energy in short but powerful bursts.

• Rowing: HFR has reported the near-endless health benefits of rowing, which range from effective weight loss, a low risk of injury, and increased muscle strength. Rowing can be done inside on a rowing machine, or, after some rowing practice, out in the great outdoors.

• Squash: Forbes has named squash the #1 healthiest sport in the world many years in a row. It burns calories, increases aerobic fitness, boosts flexibility, develops strength and power, and improves hand-eye coordination.

• Basketball: Not only is basketball an incredibly tiring game to play, but it strengthens your health on many levels. Our research shows that it increases spatial awareness, fosters decision-making capabilities, reduces stress, helps immensely with coordination, and develops confidence. For each hour of competitive basketball, a 165-pound person can expect to burn around 600 calories, while a 250-pound person can burn up to 900 calories.

• Cycling: The typical season for cycling takes place during May and June where millions of events and races take place every year globally. You don’t need to be trying to win the Maillot Jaune to get into this great sport. Cycling classes are fun and available everywhere. Cycling is a low-impact way to burn serious calories, but it also makes you happier and makes your brain stronger. Dr. Aurthur Kramer said of cycling: “Our research finds that after only three months, people who exercised had the brain volume of those three years younger.”

• Cross-Country Skiing: Nordic skiing burns more calories than any other form of exercise or sport — up to 1,122 calories per hour for vigorous mountaineering! Skiers are also about 40 percent fitter than physically fit individuals, suggesting that the full-body workout provided by cross-country skiing is uniquely effective.

• Running: Running is not just a young person’s sport: those who run regularly are less likely to experience bone and muscle loss as they age at the same pace as those who do not run regularly or at all. The bones grow and become stronger by responding to physical demands. It is also great for mental and overall physiological health. Running causes a release of endorphins to produce the famed “runner’s high.”

• Volleyball: Serve’s up! Volleyball makes our list for healthiest sports because it increases metabolic rate, builds agility, strengthens coordination, and boosts mood, Oh, and it also burns plenty of calories. Harvard Medical School reports a person can burn between 90 to 133 calories during a half-hour game of non-competitive, non-beach volleyball, depending on a person’s weight, while a competitive gym game of volleyball burns between 120 to 178 calories.

• Gymnastics: Gymnastics requires athletes to be flexible, strong, and in great shape. Each time a gymnast steps into the gym they are called on to use all of their mental and physical facilities to win the competition. That’s because participation in gymnastics does not only offer physical gains; it is beneficial for improving concentration and mental focus. Gymnastics allows children the chance to think for themselves, to stimulate their imaginations and to solve problems safely.

For the first time since we started our rankings a decade ago, we have incorporated a vital component: mental health. Recognizing its significant influence on overall well-being, we have taken into account the mental health aspect while crafting this prestigious list. Particularly noteworthy is the fact that 1 in 5 Americans suffers from mental health illness, making it imperative to address this crucial aspect of health.

“Each of the talented and devoted women and mothers on our list made health and fitness a priority in their lives- year round, even while rehearsing for a big screen role. This is precisely why they deserve to be mentioned as ambassadors of healthy lifestyle”! says HFR founder Samir Becic

To create the list, we used a combination of interviews, internet, library, industry literature, and HFR founder Samir Becic’s knowledge of over 33 years in athletics coupled with his recognition as “4x Number 1 Fitness Trainer in the World.” We have been emphasizing the connection between health and public figures since 2013, and we are pleased to rank these women who lead by example in making the world a healthier place.

Here are the Top 10 Fittest Celebrity moms in alphabetical order:

Jessica Alba 

Fitness Routine:

• With the help of her personal trainer, Ramona Braganza, Jessica is able to stay fit and healthy.
• She alternates her workouts to make sure she can exercise about 5 days a week in between her work and family schedule. 
• Jessica and her trainer, Ramona, tend to have a variety of strength training and cardio exercises during the week. 
• One of her favorite exercise circuits is the “321 Training Method”, which is a combination of cardio and strength training. 
• On her TikTok, Jessica can be seen performing cycling circuits, followed by weight training and core exercises. 
• She makes sure to include her fitness progress and exercises on her Instagram under her highlight reel titled “Fitness”, and her TikTok playlist titled “Wellness”. 

Nutrition:

• Jessica makes sure she eats healthily and drinks a lot of water to maintain her physique.
• Along with not drinking alcohol, she stands by coconut water as her go-to drink.
• Her diet consists of whole foods, protein, fresh fruits and vegetables, and healthy fats.
• She likes to start her day with a hearty, healthy, and delicious smoothie. This allows her to get in an adequate amount of protein without feeling too weighed down in the morning.

Mental Health Practices:

• Jessica recognizes both the physical and mental benefits of exercise. 
• She likes to exercise in order to reduce stress, especially since she is busy with her family and brand The Honest Company. 
• On her rest days, Jessica makes sure to take care of her mind and body by doing epsom salt baths, journaling, reading, nature walking, and meditating.
• She believes in practicing actions that “reset” the body. One way is shaking the entire body to shake off energy. This activate the parasympathetic nervous system. Another action is the “inner SMILE meditation”. This releases all tension overtime and helps practice calmness in a stressful environment.

Hilary Duff

Fitness Routine:

• Hilary likes to start off her day with an early morning workout by going to a HIIT pilates class that is heated therefore she detoxes and burns more calories. 
• When she isn’t doing pilates she likes to weight lift and do strength training, she says she doesn’t lift heavily but enough to keep her body tone and healthy. 
• She also likes keeping her family active by doing activities such as swimming, hiking, jumping on the trampoline, etc.

Nutrition:

• Hilary likes to prepare prep portioned meals so that her food for the week is already prepared. 
• These meals consist of steak, chicken, rice, veggies, etc.
• She also likes to have green juices and smoothies for breakfast or throughout the day. 
• Duff has said that she found her happiest and healthiest body through the help of Erik Young, “The Flexible Dieting Coach”. She does not believe in restriction when eating, but simply counting macros of certain foods.

Mental Health Practices:

• Besides the gym, Hilary says that making time for self care helps ease her mind and relax. 
• Her favorite forms of self care are taking bubble baths, hydrating and relaxing.
• Rather than a wake-up call from her kids, Hilary prioritizes herself by waking up at 6:15 AM through soothing sounds and ambient lights of her Hatch alarm clock.
• She uses many techniques throughout the day to destress. One of her favorite ways is to take Olly’s Goodbye Stress gummies to hit reset for the rest of the day. She advocates in finding little things throughout the day to boost your mood and bring calmness to your mind.

Kylie Jenner

Fitness Routine:

• After giving birth to her first child Stormie, Kylie says that she gained 40 pounds from the pregnancy and began to focus on the gym. 
• Kylie’s workouts consist of cardio, weight training, and outdoor activities such as hiking. 
• She begins a workout with 15 minutes of cardio as a warm up followed by lifting weights such as lunges, squats, dumbbell bicep curls, etc and lastly cools down with walking. 

Nutrition:

• Kylie follows a balanced diet that is sectioned into portions, her typical snacks/meals consist of celery juices, eggs, chicken, tacos, fish and vegetables. 
• She also avoids/cuts down on alcohol consumption to no more than one wine a week, this helps with weight loss. 
• As a new mother she also recommends breastfeeding as this helps with postpartum weight loss. 

Mental Health Practices:

• Kylie aims to get at least 7 hours of sleep a night to help reduce any stress.
• Kylie also recommends that learning how to embrace yourself and your body daily helps with mental health and confidence. 
• After her pregnancies, Jenner went through severe “baby blues”, also known as postpartum depression. Thus, she advocates on practicing not putting pressure on oneself, both mentally and physicallly, to bounce back.

Angelina Jolie

Fitness:

• Demonstrating the significance of consistency in building strength and stamina, Angelina Jolie adheres to a fitness routine that consists of two-hour workouts five days a week. Her regimen kicks off with morning yoga, followed by a range of diverse activities throughout the day.
• Tailoring her workouts to align with her movie roles, Angelina Jolie adjusts her routines accordingly, integrating combat training for ‘Salt’ and emphasizing flexibility for ‘Maleficent’. During her preparation for ‘Tomb Raider’, she collaborated with trainer Gunnar Peterson, prioritizing variety to prevent monotony and achieve desired results. Her exercise routines encompass a diverse mix of activities.
• Angelina Jolie’s customized workout, designed by her personal trainer, incorporates a circuit training regimen comprising a blend of strength and cardio exercises, followed by aerobic activities.
• It has been observed that she executes 2-3 sets of approximately 10-15 repetitions for about 10 exercises during each daily circuit workout, utilizing light dumbbells weighing 5-10 pounds to target various muscle groups.
• Jolie’s high-intensity interval training (HIIT) usually spans 30-45 minutes, while her cardio sessions entail spending around 15 minutes on 2-3 distinct cardio machines.

Nutrition:

• She prioritizes the consumption of unprocessed, nutrient-dense foods that are clean. Her diet is abundant in antioxidants, omega-3 fatty acids, fiber, and various essential nutrients. This is complemented by the inclusion of healthy fats and complex carbohydrates.
• Angelina Jolie maintains proper hydration by consuming ample lemon water. She refrains from the use of cigarettes and steers clear of empty-calorie junk foods. Additionally, she limits her intake of alcohol to weekends only. Her dietary choices involve avoiding gluten, sugar, salt, and other harmful foods that can contribute to water retention in the body.
• She generally consumes 4-6 small meals throughout the day, practices mindful eating by taking her time, and consciously avoids overeating to prevent bloating.

Mental Health Practices:

• Jolie participates in a gratitude exercise, contemplating appreciation and positive affirmations to establish a positive tone. She dedicates time to planning and organization, delineating tasks and priorities to ensure a day that is focused and productive.
• Dealing with depression, anxiety, and stress for most her life, Jolie found that spending time with her kids and practicing a healthy lifestyle helped her tremendously.
• Angelina finds working with “Atelier Jolie”, her fashion line, a creative and therapeutic escape.

Khloe Kardashian

Fitness Routine:

• Khloe Kardashian loves to exercise, and she typically does about 5 workouts per week with her physical trainer Joël Bouraïma.
• She likes to start off her workouts with some form of cardio or complex movement to get her body warmed up for her workout.
• Khloe’s workout routine consists of high energy exercises and weight training. 
• On her weight training days, she does a variation of squats, lunges, and step ups. 
• On Wednesdays, Khloe likes to focus on cardio or pilates in order to build endurance and get her heart rate up. 
• Khloe’s upper body workouts can be filled with push-ups, tricep dips, or any variation of the push-up.

Nutrition:

• Khloe’s diet consists of whole foods that help her stay fueled for her intense workouts.
• She likes to get an adequate amount of protein after her workouts in order to keep her muscles.
• Khloe typically eats two eggs, oatmeal, and fresh fruit after a hard workout.
• She also has cut back tremendously on her soda intake, but she does not deprive herself of a treat every now and then. 

Mental Health Practices:

• Khloe is very busy as a mom of 2 and a TV personality, so her rest days are very important to her. 
• She struggles with a bit of anxiety now and then, so she takes natural Beta Blockers in order to help.
• Khloe likes to also take breaks from social media and focus on being a mom to her two children to help with the anxiety she faces.
• She finds that working out is the best way for her to cope with stress. Setting “small, realistic goals” in the gym celebrating and rewarding herself for achieving them keeps her focused and strong physically and mentally.

Lucy Liu

Fitness Routine:

• Lucy participates in SoulCycle, and she often participates in a 20-minute class at home. 
• She also likes to couple her spin classes with an arm workout that generally lasts 10 minutes. 
• Lucy also likes to go for runs or walks with her dog for other forms of cardio.
• She also enjoys doing pilates with her trainer Jared Kaplan.

Nutrition:

• Lucy follows a plant based diet. This entails eating a lot of vegetables, fruits, and other sources of protein. 
• She did however switch to a “vegetarianism” diet, which allows her to incorporate eggs and dairy back into her diet. 
• She does like to stick to a plant focused diet because it allows her to avoid bloating, and it also allows her to stay fueled and energized throughout the day. 

Mental Health Practices:

• Lucy relies heavily on meditation to support her physical and mental health. 
• She meditates daily in order to keep her mind strong.
• Lucy also likes to make sure she stays in tune with her “internal rhythm” by allowing her body to give her cues of tiredness and many other things, as opposed to her mind. 
• She also takes the time to prioritize her health and family over her job, and Lucy takes the time to really develop relationships with her son and family. 

Blake Lively 

Fitness Routine:

• Blake has worked out with a personal trainer Don Saladino for the past 13 years and still is continuing her workout journey. 
• She begins with a warm up and stretches for 10-15 minutes.
• The remainder of her workout is weight training and cardio after. 
• For weightlifting she does multiple workouts to split squats, kettlebell deadlifts, reverse pulling, etc.  

Nutrition:

• Blake has a well balanced diet set which helps improve her gym body and gains.
• Her diet consists of eating lots of proteins, fruits, vegetables, and slow burning starches. 
• Blake also insists that as long as you eat healthy she does not recommend counting calories. 
• Along with not drinking alcohol, Lively advocates for hydration.

Mental Health Practices:

• Blake enjoys working out to get her mind off of any stress or anxiety.
• Lively lives by the 80/20 rule. This means that she eats clean 80% of the time and leaves 20% for indulgences. She feels like this method has helped her mental health grow stronger and made it easier to be disciplined.
• Blake likes to emphasize the importance of self-awareness for herself and her family. This practice gives her a different perspective on life, making her and her family more grateful of everyday life.

Brittany Mahomes

Fitness Routine:

• Britney began focusing on her fitness journey during her recent pregnancy.
• Aside from playing soccer she is now a personal trainer who focuses on weight lifting in the gym.
• She does workouts such as barbell hip thrust, lunges, squats, reverse leg raises etc.

Nutrition:

• Brittany likes to eat nourishing foods. 
• Both of her children have food allergies, so she tends to make and eat allergen free foods. 
• She enjoys eating rice bowls with chicken for protein. She also adds vegetables to the bowls.
• Brittany also enjoys foods like chicken kabobs and salads with tuna, veggies, and fruit. 
• An alternative way Brittany likes to get in her protein is by drinking OWYN’s protein shakes. 

Mental Health Practices:

• Brittany has been a very prominent figure in the public, especially since her husband Patrick Mahomes is a well known quarterback. She often struggles with the lack of privacy in the public and anxiety, and a way she copes is by having a large support system of family and friends to keep her grounded.
• In the world where social media has become a judge and jury, it can be easy for someone to listen to internet trolls. Therefore, Mahomes practices stepping away from social media to protect her peace.
• She also opens up about struggling with anxiety and other mental health issues. On her social media, she opened up about her coping mechanisms, and the biggest one is therapy. 

Serena Williams 

Fitness Routine:

• Serena’s workout routine aims to work on different parts of the body, she works on arms, core, legs, and lots of cardio. 
• When doing her weighted workouts she does 3×12 reps and progressively ups the weight.
• Playing tennis most importantly helps her get enough cardio needed and also helps tone her body.

Nutrition:

• Serena follows a vegan diet therefore her meals usually consist of fruits, vegetables, salads, brown rice, etc. 
• She also drinks green juices and protein shakes to help detox her body and stay on top of her gym gains. 
• Williams always makes sure to stay hydrated, drinking at least a gallon of water a day.
• Her daily eating habits include eating a hearty breakfast, along with supplements to stay energized throughout the day. Next, she indulges in a late morning snack which consists of a cheese-less vegetable sandwich. Lunch soon follows with salads of different variations and lemon juice. The penultimate meal consists of a grilled chicken with a healthy beverage. Lastly, a light and easy-to-digest dinner involves brown rice, salad, and lots of fresh cooked vegetables.

Mental Health Practices:

• Serena says that setting boundaries for herself helps her get what needs to be completed and also allows her to get enough rest, she says that once she prioritizes her main goals and finishes them she is able to rest with no stress. 
• Williams emphasizes the importance on putting herself first, “especially mentally” by having moments where she “shuts down”.
• A 27-year long professional career can take a toll on one’s physical and mental health. As Serena is seen as someone who consistently displays mental toughness, she continues to practice resiliency to grow through adversity.

Reese Witherspoon

Fitness Routine:

• Reese enjoys working out, but she really likes to be outdoors. 
• She likes to hike, walk, and run outside with her family for some adventurous cardio. 
• Reese starts off her workout routine with 30 minutes of cardio. 
• Her workouts start as early as 7:30 a.m., and she goes at least six days a week. 
• Her personal trainer George likes to incorporate weight training in her routine, and she even hikes with weights sometimes.
• One of her favorite forms of exercise is yoga, and she makes sure to add in stretching and foam rolling to prevent any injuries.

Nutrition:

• Reese likes to eat a lot of vegetables, and she enjoys putting them in her smoothies as well.
• Her favorite smoothie is a green smoothie, made with apples, pears, lemon juice, spinach, and romaine lettuce. 
• She makes sure to incorporate protein like fish and chicken in her diet, as well as whole grains to balance out her lunch or dinner. 
• Reese doesn’t limit herself to big meals, but opts for small, healthy meals and snacks to get her through the day.

Mental Health Practices:

• She is a very busy mom and book club starter, so she has to find time for herself when she can.
• In order to help her relax or have better results when working out, she likes to workout with her friends and family.
• Reese tends to worry, so she likes to destress with little pep talks and tricks to get her mind off of what is bothering her. 
• She really likes to take time to herself for self care by reading her favorite books alone in her room.

Benefits of Low-Impact Exercises for Joint Health

Low-impact exercises come with a range of benefits that go beyond simple joint relief:

• Strengthen Muscles: Strong muscles support joints, reducing strain and alleviating pain.
• Enhance Flexibility: Improved flexibility can help reduce joint stiffness, increasing the range of motion.
• Boost Circulation: Low-impact exercises promote better blood flow, which can help reduce inflammation in the joints.
• Improve Balance: Activities like Tai Chi and yoga can improve balance, reducing the risk of falls and injuries.

Tips for Exercising Safely with Joint Pain

• Listen to Your Body: Pay attention to any pain or discomfort, and modify exercises as needed. If something feels painful, stop immediately.
• Warm Up and Cool Down: A proper warm-up and cool-down routine can help prevent stiffness and reduce the risk of injury.
• Start Slow: Begin with short sessions and gradually increase the intensity or duration as your body adapts.
• Focus on Consistency: Regular movement is key to joint health, so aim for consistency over intensity.
• Consult a Professional: If you’re unsure where to start, consider consulting a physical therapist or fitness instructor specializing in joint-friendly exercise.

Swimming

Swimming is one of the best low-impact exercises for joint health. The buoyancy of water reduces stress on the joints, allowing you to move freely without impact. Swimming improves cardiovascular endurance, strengthens muscles, and enhances flexibility. For an added benefit, try water aerobics, which provides resistance to help build muscle around joints without added stress.

Tip: Many community pools offer water aerobics classes specifically for older adults, making it a social and enjoyable way to stay active.

Cycling or Stationary Biking

Cycling, whether on a stationary bike or outdoors, is a joint-friendly exercise that helps strengthen leg muscles, particularly around the knees. It’s great for cardiovascular health and improving range of motion in the hips and knees. Stationary biking allows you to adjust resistance, making it easy to start slow and gradually build up.

Tip: If you have balance concerns, a recumbent bike provides extra stability and can help reduce back strain.

Walking

Walking is a gentle, low-impact way to get moving that requires no equipment beyond supportive footwear. It strengthens leg muscles, improves cardiovascular health, and helps keep joints flexible. Walking on softer surfaces like grass or dirt trails can reduce impact even further, making it a great option for older adults with joint pain.

Tip: Start with short walks, gradually increasing your duration and pace as you feel comfortable.

Yoga

Yoga emphasizes gentle stretching and mindful movement, making it an ideal choice for older adults looking to protect their joints while building strength. Yoga improves balance, flexibility, and muscle tone, helping to stabilize joints and reduce pain. Many studios offer “gentle” or “senior” classes that are tailored to accommodate all levels of flexibility and strength.

Tip: If mobility is a concern, look for chair yoga classes, which offer joint-friendly stretches and exercises while seated.

Pilates

Pilates is a low-impact exercise focusing on core strength, alignment, and balance. This gentle form of exercise uses slow, controlled movements to engage muscles around the joints, offering support and stability. Pilates can improve posture, reduce joint strain, and enhance flexibility, making it a valuable addition to any exercise routine for joint health.

Tip: Beginners may want to start with a mat-based Pilates class or even a class that uses props, such as resistance bands, to modify movements.

Tai Chi

Tai Chi, an ancient Chinese practice, involves slow, deliberate movements that are gentle on the joints. Known as “meditation in motion,” Tai Chi improves balance, flexibility, and muscle strength. This exercise is especially helpful for older adults, as it can also enhance coordination and reduce the risk of falls.

Tip: Tai Chi classes are widely available in community centers and are a great way to stay active and meet others with similar goals.

Resistance Band Exercises

Resistance bands offer a low-impact way to build strength without straining the joints. They provide gentle resistance, allowing for controlled movement that can strengthen muscles surrounding the joints. Exercises like bicep curls, shoulder presses, and leg raises with resistance bands can support joint stability and improve mobility.

Tip: Start with a light resistance band and gradually increase the tension as your strength improves.

Elliptical Training

Elliptical machines provide a cardio workout without the jarring impact on joints often experienced during activities like jogging. The smooth, gliding motion of the elliptical strengthens leg muscles while promoting heart health and endurance. Many elliptical machines also offer handle grips for a full-body workout, engaging arms and shoulders.

Tip: Adjust the resistance and incline to a comfortable level and focus on maintaining a steady, gentle pace.

Seated Exercises

For older adults who experience significant joint pain, seated exercises can be a comfortable way to build strength and flexibility. Seated leg lifts, arm raises, and knee extensions are effective for improving joint mobility without putting pressure on sensitive joints. These exercises can be done with or without light weights, depending on comfort levels.

Tip: Adding ankle weights or small hand weights can increase the intensity as strength builds.

Standing Leg Lifts

Standing leg lifts target the muscles around the hips and knees, which are essential for joint stability. This exercise can help reduce joint pain by strengthening supporting muscles, making everyday activities like walking and climbing stairs easier. Use a chair or wall for support if needed, and perform slow, controlled lifts to avoid putting excess strain on the joints.

How to Perform:

• Stand next to a chair or wall for balance.
• Lift one leg to the side, keeping it straight and controlled.
• Lower the leg back down, then repeat on the other side.

Tip: Aim for 10-15 repetitions per leg and avoid swinging the leg to prevent unnecessary strain on the hips.

Low-impact exercises are excellent choices for older adults looking to improve joint health, reduce pain, and enhance mobility. Activities like swimming, Tai Chi, and resistance band exercises provide gentle, effective ways to strengthen the body without straining sensitive joints. By incorporating these exercises into your routine, you can improve flexibility, reduce joint discomfort, and boost your overall quality of life. Start slow, stay consistent, and enjoy the benefits of better joint health!

• Heart Disease: Exercise helps lower many cardiovascular risk factors, including lowering blood pressure, weight, and raising high-density lipoprotein or “good cholesterol”. Read our article about a healthy lifestyle’s impact on heart disease here. 

• Type 2 Diabetes: In a study posted in the Diabetes Care journal, both 150 minutes of physical activity each week and weight loss of 5-7%, was found to reduce the progression of impaired glucose tolerance to type 2 diabetes by 58%.

• Osteoporosis  Exercise reduces osteoporosis because it reduces the rate of bone loss, which significantly lowers the chance of fractures. Weight-bearing exercises should be used when trying to prevent or alleviate osteoporosis because moving against gravity strengthens bones. Also, exercises focused on improving balance prove to be beneficial since they lower the likelihood of falling and injury.

• Certain Cancers: According to a study by the National Cancer Institute, certain cancers such as esophageal, lung, kidney, colon, bladder, breast cancer, etc. were associated with a 7% lower risk for active people than in sedentary individuals. Read our article about the link between fat and cancer here. 

• Obesity:  Obesity is a pressing issue in our country today, with an annual report in 2019 finding that 30% of the population is obese, and it is only set to increase. Physical activity can return a person back to a healthy body weight by increasing total energy expenditure as well as metabolic rate.

• High blood Pressure: High blood pressure is lowered through physical activity simply by the fact that exercise makes the heart stronger, which allows it to pump blood with less effort. Since there is less effort, or force, on the arteries, there is a decrease in blood pressure. Read our article about foods that reduce blood pressure here. 

• Arthritis: Physical activity can alleviate pain associated with arthritis because it increases a person’s flexibility, joint mobility, and strength. These advantages improve joint pain and inflammation, both characteristics of arthritis. Often, physical activity is a preferred treatment option for those suffering from the condition. 

• Asthma: Usually, physical activity is thought to be avoided or limited in individuals with asthma, but it can actually reduce symptoms! Exercise increases lung capacity, promotes blood flow to the lungs and heart, and decreases airway inflammation, all of which make asthma interfere less with daily activities. 

• Depression: Exercise is known to release endorphins; however, it also releases growth factors, which cause nerve cells to grow and make new connections. Growth, especially in the hippocampus, reduces the risk of depression, as it is observed that this region is smaller in those with depression. For more information, read our article about exercise and depression here. 

• Dementia: Regular physical activity has been shown to reduce the risk of dementia by 30% according to the combination of 11 separate studies by the Alzheimer’s Society. This is due to exercise notably improving cognitive function and memory. 

Jennifer Garner

Where: Locust Grove, Oklahoma

Size: 55 acres

What they do: The actress spends part of her time planting seeds, riding tractors and harvesting pumpkins on her family farm in Oklahoma. She grows things like lettuce, radishes, English peas, new potatoes, beets, green beans, tomatoes, onions and cucumbers and there was room for chickens, cows and pigs, which were the family’s source of meat. There are also blueberries, field peas and rye to enhance soil, native wildflowers, and honey bees buzzing around. According to Once Upon a Farm’s website, the cows Simon, Boaz, Pete, May Apple, Pig Nut and Mistletoe also act as “moo-security.”

Martha Stewart

Where: Westchester County

Size: 153 acres

What they do: Stewart spends a ton of time at her giant estate, which has been turned into a horse farm. She has chickens, all kinds of animals and even notable neighbors at her primary residence, including world-famous designer Ralph Lauren. There are multiple houses on the property, including two guest houses though Stewart lives in the “Winter House.”

Julia Roberts

Where: Taos, New Mexico

Size: 32 acres

What they do: Where she and her husband Daniel Moder tied the knot in July 2002. She and Moder use it as a secondary residence, splitting their time between New Mexico and their home in Malibu, California. The couple and their three kids — Hazel, Phinnaeus and Henry — spend a lot of time there.On her land, she keeps up an incredible organic garden that she uses to help teach her children about food. To Julia, understanding how and where food comes from is an important part of raising a family.

Oprah Winfrey

Where: Maui, Hawaii

Size: 1000 acres

What they do: On Oprah’s farm, there are among more than 100 species of fruits, vegetables, and herbs growing on the farm. They plant diverse crops-like beets, turnips, Swiss chard, radishes, and radicchio-to help ensure healthy soil and a healthy diet. Oprah’s farm is situated at almost 4,000 feet elevation on the side of Haleakala, a dormant volcano, where it gets consistent rainfall and plenty of sun. Despite Hawaii’s lush farming conditions, roughly 90 percent of its food is imported from the mainland. Oprah and Bob, long-time friend and co-investor, hope to help change that. “Whatever our dreams, ideas, or projects, we plant a seed, nurture it—and then reap the fruits of our labors.” —Oprah

Chuck Norris 

Where: Navasota, Texas

Size: 1,000 acres

What they do: The Lone Wolf Ranch contains a natural spring water well, untouched by man, that’s more than 23.000 years old.  The water that is produced from this spring is naturally pure, with high mineral content and minus any biological elements. This entire process acts as a natural filtration system, discarding hard elements to provide clear, clean water with a naturally high PH level and smooth, fresh taste.

Drake

Where: Chappell Hill, Texas

What they do: Drake’s new 313-acre ranch called Dulce Recess Ranch includes several impressive residential and recreational structures. The main home on the property spans over the “Home Camp” area and features an open concept layout with a modern kitchen, wine cellar, movie theater, and more. In addition to the main house, there is a two-bedroom guest house and four-bedroom bunk house for visitors. Separately, there are three smaller two-bedroom cottages and a larger three-bedroom gate house residence. One of the standout amenities is an 11-acre regulation-sized polo field, as Drake breeds polo horses and cattle on the ranch. Supporting the equestrian activities, there are two 10-stall barns within a stabling complex that provides storage and work spaces.

Outside of the housing compounds, Dulce Recess Ranch offers an abundance of amenities for recreation and leisure. These include an indoor-outdoor pool and spa, fully equipped gym and massage studio, skeet shooting range, stocked eight-acre lake and pond, expansive gardens and orchards, and a chicken coop. 

Bill Gates

Where: All over the United States

Size: 260,000 acres+

What they do: Bill Gates, the renowned entrepreneur, philanthropist, and co-founder of Microsoft, owns several properties including a horse ranch in Rancho Santa Fe, California, which he acquired in 2014. Apart from his ranches, Bill Gates has made significant investments in farmland. According to reports, Gates is America’s largest farmland owner with more than 260,000 acres of land. This land stretches over 19 counties in Nebraska towards the West of Wyoming. To put this into perspective, if this was all in one land, this would cover about 25% of Rhode Island. There are also 70,000 acres in north Louisiana, 14,000 acres in Washington, and an additional 6,000 acres in Georgia.

These farmers primarily grow soybeans, rice, corn, and cotton. He actually owns the soil where the potatoes in McDonald’s french fries grow, the carrots from the world’s largest producer and the onions that Americans sauté every night for dinner. 

Serena Williams 

Where: South Florida

Size: 4 acres

What they do: This property features eight bathrooms and seven and a half bathrooms. Serena raises chickens and grows fruits and vegetables at her South Florida farm. She also has a steer and a miniature horse named Daisy. Serena and husband, also, raise chickens and other foods/crops. When asked how she feels about the tennis court on the farm, Serena replied that it reminds her of her training days. “I feel a relief when I look at the court sometimes,” she said. “I feel so happy I don’t have to train for two hours a day.”

Hilarie Burton Morgan and Jeffrey Dean Morgan

Where: Upstate New York

Size: 100 acres

What they do: Michschief farm is located in upstate New York. Hilarie and Jeffrey raised three Highland cattle, five miniature donkeys, two dogs, chickens, ducks, eight alpaca, and their two young children. In fact, Hilarie is now revealing all about living in Hudson Valley’s outdoors in her new memoir The Rural Diaries.The book chronicles all aspects of farm life including chopping wood, making dandelion wine and building chicken coops. Hilarie revealed how they came up with the name of the farm, writing: ‘So many years ago, when we first toured the farm, we stumbled upon a couple of pet headstones on the property. Hand carved. Both creatures named Mischief.

Chris Hemsworth

Where: Byron Bay, Australia

Size: 11 acres

What they do: Hemsworth’s large property is in the midst of major developments. Large stables surrounded by fenced-off riding tracks have been built on the land, most likely for Chris’ wife, Elsa Pataky, who is an avid horse rider. The Hemsworths appear to be in the process of creating a garden oasis, complete with a fountain water feature, outside the stables. The actor carried out extensive renovations on the six-bedroom home, and it now boasts a steam room, gym, media room and games room.There’s also a stunning outdoor living area, play areas for his three young kids and a 50-meter rooftop infinity pool, which overlooks the ocean.

Carrie Underwood

Where: Franklin, Tennessee

Size: 400 acres

What they do: Carrie often shares glimpses of her never-ending land on social media, which is home to her recently built greenhouse where she grows her own fruits and vegetables, a beautiful orchard that has countless trees growing apples and peaches, and a spacious garden shed. Carrie is a strong believer in growing her own produce and she has a variety of fruits and vegetables on her land including mushrooms, zucchinis, squash blossoms, berries, watermelons, and tomatoes. Last year, the mom-of-two admitted she turns to her garden when she needs to experience some calmness in her hectic life. “My garden is one of my happy places,” she captioned a video on Instagram. 

Bella and Gigi Hadid

Where: New Hope, Pennsylvania

Size: 32 acres

What they do: Bella and Gigi Hadid’s farmhouse in Pennsylvania has provided the busy sisters with a blissful escape now that much of the world is under lockdown. The pair left their bustling city lives behind to quarantine at their mother Yolanda’s rural home, which is situated in 32-acres of green space. The sisters’ closest neighbors are now horses, goats and cows, and both girls have been making the most of the prime Instagram opportunities provided by the farm’s four-legged residents. 

Blake Shelton and Gwen Stefani

Where: Tishomingo, Oklahoma

Size: 1,300 acres

What they do: Blake Shelton and Gwen Stefani stay in their quiet and private home, located on their vast ranch property. Even though they came from different backgrounds, this family has embarked on numerous adventures and monumental moments on their ranch. The couple even had their wedding ceremony on the ranch. Blake and Gwen can be seen posting about the corn they grow in the fields. Gwen has also taken up gardening, and she can be seen in her garden with her purple irises. Their family also goes fishing, ride ATVs, and of course get muddy.

Ree Drummond

Where: Osage County, Oklahoma

Size: 433,000 acres

What they do: Ree Drummond, also known as the Pioneer Woman, cooks and lives on the ranch her husband grew up on. This ranch is operated as a cattle ranch, and they even herd bison and horses. The ranch also serves as a home for wild horses and horses who need open land to graze. The ranch also holds about 6,500 calf-cow pairs. The family is one of the largest cattle producers in America. Ree also cooks for her whole family at one of the lodges located on the ranch.

Kanye West

Where: Greybull, Wyoming

Size: 4,524 acres

What they do: Bighorn Mountain Ranch, which comes with a total of seven bedrooms and seven bathrooms, is where West has found peace following his split and where he created his 10th studio album, “Donda,” set to be released at some point in the near future. As it stands, the combined properties now boast a whopping 27 bedrooms and 17 bathrooms.

Arnold Schwarzenneger 

Where: Brentwood Neighborhood of LA, California

Size: 6 acres

What they do: The actor’s collection of animals adds up to something of an at home petting zoo, including a mini donkey named Lulu, a mini horse named Whiskey, and a pig named Schnelly. He also has an equally varied assortment of dogs, including a Yorkie named Noodle and an Alaskan malamute named Dutch.

Clint Eastwood

Where: Carmel, CA

Size: 22 acres

What they do: Clint Eastwood, bought the ranch in 1986, rescuing it from a condominium development. He restored the property in the style of the original buildings. Buildings on the property reflect the architectural period of the 1850s, that includes the restaurant and dance barn and the century old Martin farmhouse and bunkhouse. Mission Ranch is a historic hotel and restaurant in Carmel, Monterey County, California, United States. It is located in the unincorporated Mission Tract south of the incorporated city of Carmel-by-the-Sea, near the Carmel Mission. The property was bought in 1986 by Clint Eastwood, who restored the premises in the style of the original buildings. The hotel has 31 rooms located within ten buildings on the property.

Ian Somerhalder and Nikki Reed

Where: Outside Los Angeles

Size: ~190 acres

What they do: Ian Somerhalder and Nikki Reedhave embraced the simple life on their farm along with their 6 year old daughter and 5 month old son. They also have 18 pets- including cows, mini donkeys and goats. Through the organic and chemical-free produce they grow, they are leading and teaching their kids a sustainable lifestyle. They have taken the culture of biohacking to the next level through sustainable farming. In the documentary “Common Ground” they talk about prioritizing regenerative agriculture-essentially restoring the land better than at the state it was found. 

Jeff Bezos

Size: 400,000 acres

What they do: Jeff Bezos owns the Corn Ranch, a vast property in Van Horn, Texas, originally spanning approximately 165,000 acres. Primarily used as a spaceport for Blue Origin, Bezos’ aerospace company, the ranch features a sub-orbital launch pad and rocket engine test stands. Located in a secluded area, it provides an ideal environment for rocket testing and has brought economic benefits to the local community.

In December 2023, Bezos’s partner, Lauren Sánchez, gave Vogue a helicopter tour of the property, which was estimated to be over 400,000 acres at that time. The feature highlighted notable attractions such as the 10,000 Year Clock, an underground structure symbolizing future thinking, and the Kármán Line Bar, a space-themed bar converted from a ranch building and adorned with space memorabilia. Additionally, the property boasts a two-story primary residence with floor-to-ceiling windows, serving as a gathering place for Bezos and Sanchez’s blended modern family during Thanksgiving celebrations.

Russell Crowe

Where: Nana Glen, Australia

Size: 1.400 acres

What they do: The property, also known as the Wild Guy Station, includes a five-bedroom main home and rental accommodation of one and two-bedroom units. Crowe has over 500 cows roaming his sprawling grounds.He has built a roman-inspired chapel on his land for a wedding, which still stands today. Crowe has nurtured a vast organic garden, embracing the sustainability of regenerative agriculture. Following the 2019 New South Wales bushfires that ripped through the region, Crowe’s mission to help rejuvenate the property was accomplished. The idyllic spread includes a fenced orchard, chicken coop and three train carriages with the potential to convert them into additional accommodation.

Zach Galifianakis

Where: Alleghany County, North Carolina

Size: 60 acres

What they do: Galifianakis’s farm, also known as Farmageddon, lives on his farm in North Carolina. His farm consists of horses and honeybees. Understanding the importance of a honeybee’s job in the environment, Galifianakis incorporates safe honey bee farming. This includes retrieving the honey safely without harming any of the bees. His goal is to utilize the farm as a writer’s retreat for others to come to get away from the busy city life. 

Amanda Seyfried

Where: Catskills, New York

Size: ~20 acres

What they do: Along with her husband and her kids, Amanda lives on a farm in the Catskills. They raise close to 34 animals on the farm. From turtles to donkeys, they embellish the farm life to the utmost extent. Seyfried has also stated that they grow organic produce and crops to teach their kids about the sustainability of farming. They grow cucumber, peppers, lettuce, and so much more! In many interviews and articles, Seyfried has stated that moving onto a more organic lifestyle has provided her with some peace and solidarity that she initially lacked. 

Mark Ruffalo

Where: Callicoon New York

Size: 50 acre

What they do: Mark Ruffalo owns a 50-acre property on the site of a former dairy farm where he now grows strawberries and leases the land out to other farmers for “haying”. He wants to add sheep to his farm and currently sits on the Board of Directors for FarmHearts. His farm is complete with a vegetable garden, carved wooden animal sculptures, a barn, and an eco-friendly guest house. His goal is to create a natural farm for his family and future generations through sustainable farming and organic cropping. 

Plan Ahead:

Before you travel, one crucial task is to arrange your fitness for the trip by quickly searching for facilities. Make sure your choice of accommodation has a fitness center and ask what is provided there. Find out about adjacent fitness centers, parks, or trails that suit your exercise preferences as well. You want to be sure those resources will be available so you can keep moving on your trip. Moreover, make sure to pack lightweight items, such as resistance bands or a jump rope for instance. These small fitness essentials can be put in your luggage without weighing you down and are very helpful for quick and effective workouts indoors or among beautiful landscapes. These steps taken while planning your trip will allow you to have a healthier and more balanced journey.

Bodyweight Exercises:

Frequently, adhering to a consistent fitness regimen while traveling can be quite difficult; nevertheless, the inability to access a fitness center or training materials should not serve as an obstacle. Instead, one can embrace the no equipment needed approach, whereby exercise regimens capitalize on one’s body weight. As an example, squats, lunges, pushups, planks, and burpees—when combined in one’s fitness agenda—can quickly add up to a total body workout that does not require additional tools. Also, including quick workouts into one’s fitness routine while traveling is beneficial. These high-intensity bursts not only are time effective but also demand only the smallest investment of time.This could include energy sprints which can be done in your hotel room or in a neighboring park. Therefore, maintaining fitness while away from home is very possible.

Outdoor Activities:

One engaging part of travel is staying active and immersing yourself in the local environment. “Explore on Foot or Bike” is a fantastic approach to your travel experience. Deciding to walk or bike as you navigate about the region you are visiting encourages you to stay physically fit while providing a unique viewpoint of the area. It is a wonderful way to merge exercise and sightseeing as you leisurely explore the culture, architecture, and ambience of the area. Also look into finding out “Hiking or Running Trails”. Discovering the local trails around you will allow you to get a more planned out physical activity along with taking in the natural beauty. This mix of exercise and exploring benefits your fitness goals as well as your overall travel experience by better connecting you to the destination.

Stay Hydrated and Eat Well:

When you travel, it’s important to keep your own well-being in mind. Part of this involves making careful decisions when it comes to the food and drink you will consume during your time away from home. Bring along some healthy snacks such as fruits, nuts, and granola bars. These nutritious foods can help you avoid some of the not-so-healthy choices you might make because of convenience alone. And, by seeking out healthier options, you will be better able to maintain your energy levels and overall health. Similarly, it’s crucial that you think about your hydration needs as well. Remember, when you fly, dehydration is a challenge you may face. Drinking enough water can help mitigate that challenge as well as help you ease any symptoms of jet lag. Keep a reusable water bottle with you to make access to hydration easier for you to manage. By maintaining adequate hydration, you will find it easier to hit the ground running when you arrive at your destination. You will be able to explore with energy, in short, and do so with peace of mind that the choices you have made about your personal health were truly good ones.

Use Hotel Amenities:

Taking full advantage of the facilities offered by your accommodation can be a major help in keeping active while traveling. If your hotel has a gym, take advantage by venturing into the “Hotel Gym”. Even a short workout can make a big impact on keeping your routine on track. Similarly, if you have the luxury of a pool, be sure that you try a swimming pool workout. Swimming provides a full-body workout that is both cardio and resistance training. Whether you fancy a quick paddle or a more serious swim, the pool will provide a fun and adaptable way to exercise during your vacation. By incorporating these amenities into your routine, you afford yourself the luxury of maintaining your fitness goals but with the support and bonuses of resort or self-catering facilities.

Stretching and Yoga:

Making time for flexibility exercises, such as yoga or stretching, is a key part of maintaining overall well-being while you’re on the go. Adding flexibility exercises to your exercise routine helps to expand your range of motion. Additionally, it helps to ease muscle tightness, offering a refreshing pause from the rigors of traveling. In your hotel room, try simple yoga poses as an effortless way to relax and boost flexibility. A few basic yoga poses, adjustable for tiny spaces, are an effective way to decompress physically and mentally. Whether you execute a fluid sequence or just take time for some breathing and stretching, you can easily work these totally transportable routines into your traveling.

Stay Active Throughout the Day:

Incorporating small but beneficial decisions into your everyday routine adds up for your fitness when you’re on vacation. One habit is to take the stairs whenever possible which propels you to choose a more active route opposed to an elevator. By climbing stairs you activate numerous muscle groups while getting in some cardiovascular health, allowing for an easy form of exercise during your travels. Furthermore, make it a point to walk whenever you can and start browsing the cities you are staying in. Aim to meet a daily step goal to meet for steady movement during your adventure. Whether maneuvering city roads, sightseeing in your hotel, or trad posting through your destinations, walking is a form of fitness and offers a more in-depth opportunity to enjoy your travels site by site. All in all, putting in effort for these minor changes are what make for an active lifestyle, keeping you alert and engaged during your journey.

Consistency is Key:

Traveling and sticking to a solid fitness regimen doesn’t happen by accident. It’s a strategic venture, and scheduling workouts is the cornerstone of the plan. Incorporating workouts in your daily itinerary guarantees they will become a non-negotiable part of your day. If you carve out specific times for exercise, you’re much less likely to neglect your fitness routine or accidentally skip the gym. Additionally, adapting to the environment will address how to be flexible with your workout plans. Since traveling will bring new challenges and a variety of resources, we have to acknowledge that we will not be able to stick to our exact workouts. We have to be ready to adjust based on available facilities, time we have, or unique opportunities we want to take part in at our destination. Being able to adapt will guarantee staying active no matter what, and it’s the only way to ensure sustainability with fitness during travel.

Fitness expert Samir Becic highlights the importance of setting a positive example of nutrition and fitness, especially in the face of America’s persistently rising rates of childhood obesity and type 2 diabetes. “Having good role models is part of the solution to ending the epidemic,” he emphasizes. The men on this list deserve recognition for showcasing their dedication to fitness and nutrition. By continuing to discuss these topics in interviews and promoting a healthy lifestyle on social media, they contribute to the well-being of American youth. Congratulations to all the gentlemen on this list—keep being outstanding role models for your fans!

In collaboration with Samir Becic, HFR has meticulously ranked the fittest male singers by analyzing a wide range of factors. Through interviews, research, and Samir’s two decades of experience in the field, this list celebrates artists who exemplify fitness as a way of life. Their commitment to personal growth serves as an inspiration that extends far beyond their music, leaving a lasting impact on those who look up to them.

For the first time since we started our rankings a decade ago, we have incorporated a vital component: mental health. Recognizing its significant influence on overall well-being, we have taken into account the mental health aspect while crafting this prestigious list. Particularly noteworthy is the fact that 1 in 5 Americans suffers from mental health illness, making it imperative to address this crucial aspect of health.

Here’s our list of the fittest male singers of 2024 in alphabetical order:

Justin Bieber 

Fitness:

• Bieber exercises five days out of the week for nearly 45 minutes each time.
• He typically does a three-day split: back and tris one day, chest and bis another, and finally legs and shoulders. They target their abs every other workout.
• If Bieber works his back and triceps on a specific day, a combination for their workout may be wide-grip pull ups with a lying triceps extension, wide-grip rows with a cable pushdown, and a dumbbell row with a pushup. They usually do 3 to 4 sets of 8 to 12 reps for each exercise which amounts to around 9 to 12 sets per muscle group per workout, and he says they change exercises about every two to three weeks.

Nutrition:

• Justin is always up for a hefty, all-around morning meal. If he has a gig that night, he needs to get going on the go-juice. His breakfast injects eggs, an avocado, bacon and a slice of gluten-free bread. His avocado is in slices, not mashed or whipped into a guac.
• Although he could splurge on a gluten-free spaghetti sauce, Justin’s real-life lunch is avocado toast.
• One of Justin’s favorite meals is sushi. Justin usually orders a mixture of sushi rolls and sashimi. He once ordered sushi rolls, avocado rolls, and different types of sashimi: salmon, white fish, and tuna. Justin even likes cooked fish. He orders salmon when eating at a restaurant.

Mental Health:

• One thing that appears to be of benefit to Justin Bieber’s mental health is a stress-management technique by the name of “Havening”. It’s used by Justin Bieber’s health coach. She says, “Havening is a psycho sensory technique that actually elevates the feel-good chemicals in your brain on demand. How Justin does this is he rubs his head and his face, but everyone has their own way of self-soothing.”

Jason Derulo

Fitness:

• To maintain his packed routine of rehearsals and shows, the vocalist informed Insider that it’s vital to stay in shape, so he does a combination of cardio and weight-training exercises, including exercises that target his core.
• According to Derulo, his go-to moves for carved abs and an iron core are L-sit pull-ups, weighted sit-ups, and seated rows.
• Even on tour, Derulo aims to get to the gym 5 to 6 days a week. He usually goes for an hour in the morning and 45 minutes in the evening.

Nutrition:

• As far as what he consumes, Derulo said he consumes anywhere from 2,100 to 3,300 calories daily and keeps to a “structured eating plan,” which contains nutritious complete meals such as eggs, meat, and vegetables.
• Derulo also intermittent fasts, skipping breakfast, and having two meals a day.
• Derulo tries to eat a good amount of protein and regularly drinks Treo which tastes great, keeps him hydrated, and limits his sugar intake. 
• Derulo is a co-owner and ambassador for Treo flavored birch waters.
• Jason stocks his fridge in a way so he can’t really mess up his regimen.
• First Derulo will have bone broth with veggies and legumes, and then later he will have grilled salmon or chicken and veggies.
• Starting in 2020, Derulo made famous his “Milli Meals:” excessive dishes and desserts he would cook up and reveal on TikTok anytime his fan count rose a million.
• Jason believes everything can be enjoyed in moderation. His diet sticks to healthy whole foods, he doesn’t like to schedule cheat meals or cheat days. If something calls to him, he’ll just eat it.

Mental Health Practices: 

• In 2012, Derulo broke his neck in an accident during tour rehearsals. He said that could have easily ended his whole career but instead he utilized that recovery time to just work his butt off and ended up making his most successful album.
• Derulo was born into his hive and works with his brother and about four or five of his cousins. One is his tour manager, one is his road manager, one is his stylist, one is his assistant, and one is his co-writer. He explains that it is really rewarding getting to work with his family.

Sam Hunt

Fitness:

• He grew up in an active environment and continues to do so. 
• Prior to his singing days, Hunt played football in high school and eventually as quarterback at the University of Alabama when he entered college. 
• He works out at home and prefers getting active with his friends. 
• He shares, “I’d play football if it was easier to run up a game of football, but it’s a whole lot easier to find a basketball game at a YMCA.”
• Sam Hunt competes in fitness races and also teaches fitness classes to help others reach their goals through personal training. 

Nutrition:

• He is on a diet called the carnivore diet. 
• He often checks his cholesterol levels.
• Sam actually uses some special muscle supplements which give his body a boost.
• Sam Hunt’s favorite food is steak so he eats it pretty often to get his protein intake. 

Mental Health Practices: 

• Being a musician was not part of his initial career plans, but it found its way to his life. He states that “picking up a guitar brought a lot of balance into my life.” 
• Sam Hunts explains that he loves to spend time with his family whenever he can because they bring so much peace and happiness to his life. 
• After Hunt was found guilty of his DUI charge back in 2021, he has cut back majorly from drinking .

Nick Jonas

Fitness: 

• His trainer, Gregg Miele, reveals that Jonas does intense circuit-training – from varied pull ups to overhead presses that all tackle different muscle groups- followed by cardio.
• He consults his doctor throughout his health journey. 
• He has been trying Hot Yoga with his wife and cardio as additional training methods.
• His workout routine consists of Monday and Fridays are push days. Tuesdays and Saturdays are pull dyas, Wednesday and Sundays are leg days while Thursdays are dedicated to cardio or just a simple off day. 

Nutrition: 

• In terms of diet, he consumes lean protein and limits carb intake.
• Recently, Jonas increased the number of calories he consumes, concentrating on protein, which entails eating an omelet, vegetables, fruit, cashew cheese, and turkey for breakfast; later he opts for more lean protein and vegetables.
• Breakfast: 1 egg and 3 egg whites with sauteed spinach and mushrooms. In addition, ½ cups of oatmeal and 1 tablespoon of coconut oil. 
• Lunch: A turkey sandwich which includes 4 ounces sliced turkey, 2 slices of bread, spinach, tomato, mustard, and 2 slices of cheese.
• Afternoon snack: 1 ounce of almonds and 1 cup of baby carrots.
• Dinner: 4 punches of buffalo burger, 1 cup of sweet potatoes, and a side salad with 2 tablespoons of vinaigrette.

Mental Health Practices: 

• Despite initial concerns after being diagnosed with type I diabetes at age 13, Jonas does not let his condition dictate his life. 
• Over the past decade, he has redefined his career and health by being an active role model in the community. 
• Jonas recently launched Beyond Type I, a non-profit organization, that informs new diabetics about the disease and guides them through appropriate lifestyle accommodations. 
• When it comes to personal initiatives, he is very aware of his condition and stays in shape to excel at what he enjoys doing -singing and performing.

Adam Levine

Fitness:

• Levine makes time to workout about 6 days a week no matter what. 
• He approaches exercise in a dynamic way by keeping things fresh and engaging. 
• One of his trainers, Harley Pasternak, reveals that Levine gets bored easily so they often change up the circuit training design and make sure it’s doable even when he’s on tour or does not have access to the gym.
• Additionally, he does yoga to complement his strength training.
• Mondays, Levine focuses on Yoga and strength training. 
• On Tuesdays, Adam does Pilates.
• On Wednesdays Adam does a cardio sculpt.
• Strength training is designated to Thursdays.
• Adam then repeats Yoga and strength training on Fridays.  
• Saturday and Sundays are his stretch and rest days. 

Nutrition:

• Adam is a self-proclaimed half vegan.
• He focuses on eating clean and healthy. 
• He avoids dairy and focuses on staying hydrated throughout the day.
• For breakfast, Adam typically eats egg whites with spinach and greek yogurt along with a cup of coffee.
• For lunch, Levine eats salmon with vegetables and sweet potatoes.
• For dinner, he typically enjoys a whole wheat pasta with vegetables, 
• Adam also takes supplements such as superfood shakes and melatonin to help him sleep. 

Mental Health Practices:

• Levine thinks he’s checked into inpatient and outpatient psychiatric facilities “probably 15 times,” and he admitted that his troubles had taken their toll on his family.
• With a group of caring people around him that includes his college professors, mental health professionals, and his family, particularly Hannah, whom he calls his biggest supporter, Levine has a solid support system.
• Adam explains he feels very lucky to have found yoga. The experience with it is so unique and so personal to each and every individual that he has been sort of hesitant to share what it is to him. This time around, though, he thought he’d put it out there to whoever’s listening.

Bruno Mars

Fitness:

• Bruno’s workout mostly consists of dance moves and a dancing routine for an hour or 2 maybe. He loves to dance so much and he really even has shown his love to dance workouts like Zumba for fitness on his many Twitter’s posts.
• Bruno Mars has a love for abs workout, core workout, too, and often posted in his social media account that he likes to do it too. So he too trains for abs in his daily workout routine.
• Mars likes to lift and train his body four to five days a week. 

Nutrition:

• Bruno Mars’ diet plan includes the consumption of protein, carbs, low-fats, good fats, and other essential nutrients.
• To stay healthy and hydrated, he drinks a lot of water when the sun is out.
• For breakfast Bruno eats either oatmeal with toast or an egg omelet along with bacon and juice.
• Lunch consists of a chicken breast, rice and vegetables.
• Dinner is typically beef steak, salad, vegetables and rice.’
• Snacks consist of almonds, juice and fruits. 

Mental Health Practices:

• Maintaining a balanced diet, getting enough sleep, and avoiding excessive use of substances like alcohol or drugs has contributed to Mars mental well-being.
• Practices like mindfulness and meditation helped Bruno manage stress and promote overall well-being.
• Many people, including Bruno Mars, find benefit in talking to mental health professionals to address and manage their emotions, stress, and other challenges.
• Engaging in creative activities, whether it’s through music is very therapeutic for Bruno Mars

Shawn Mendes

Fitness:

• Mendes focuses most of his workouts on cardio.
• He’s been incorporating cardio into his routine with interval training for either the treadmill, biking, or water rowing. He keeps his pace from 50% to 75%, and he never goes below 50% even when he is tired.
• Mendes goes to the gym in the morning five times a week.
• On Mondays, he focuses on legs and cardio.
• Tuesdays are dedicated to chest and cardio.
• Wednesdays are for back and cardio.
• Thursdays he does shoulders and cardio.
• Fridays are focused on arms and cardio. 

Nutrition:

• Since Mendes is very active, he gets away with eating carbs such as cereal and chocolate chip cookies.
• Mendes enjoys balanced meals such as eggs, chicken, fish, and vegetables.
• His snacks often include fruits and nuts. 
• Mendes typically drinks at least a gallon of water every day. 
• For breakfast he enjoys an omelet, oatmeal and juice.
• For lunch he eats steak, potatoes, and an avocado.
• For dinner, he eats almonds, fish and quinoa.
• Mendes also takes supplements such as multivitamin, liquid minerals, and protein shakes. 

Mental Health Practices: 

• When things become “overwhelming” for Mendes, he shared that he takes the time to recuperate and go into nature, two things that alter his life when he’s having horrible anxiety.
• Mendes retracted himself from his Wonder tour last summer, only one week in, to take care of his mental health.
• Mendes has been in ample therapy, utilized others as his support and set personal limits.

Harry Styles

Fitness:

• Cardiovascular exercises and strength training make up a large part of Harry’s workouts to give him energy and stamina for his many concerts.
• Harry executes two such workouts per session such as a lower-body and upper-body workout breakdown. The routine usually remains two workouts, but it’s changed periodically so Harry doesn’t know what’s coming and his body doesn’t become complacent and challenged.
• To work out his upper-body, he does sets of three for 10 to 15 repetitions, resting 30 seconds between sets. He does different exercises each workout. For example, he does two chest exercises, a back exercise, and two bicep exercises one day and works out with free weights and machines on a different day.
• His lower-body fitness routine consists of three sets, 10-15 reps, and 30 second rests, chosen from exercises such as:  lat pulldown, one-Arm dumbbell rows, cable rows, and bent over row.
• Harry exercises five to six days a week most of the time.
• While he loves hitting the gym for indoor workouts, he’s explained that it’s important for him to also get outdoors and take advantage of nature, to support his healthy lifestyle. 
• Harry has always been an active promoter of meditation and yoga as a form of relieving stress and adding calm to your life.

Nutrition:

• Styles has taken on a vegetarian diet and once in a while, goes as far as six-day liquid cleanses.
• It seems his diet has been a focus for years, and he likes to experiment and see what works.
• He reported drinking black coffee with coconut oil and butter in it. The drink was high in fat, so he wasn’t hungry.

Mental Health Practices: 

• Harry Styles prioritizes mental health and well-being through daily meditation, therapy, and mindfulness techniques.
• Self-care is critical for him both physically and mentally, particularly while on tour, and he takes this very seriously. This includes getting sufficient sleep and also getting IV injections of nutrients
• For overall well-being, he includes into his daily routine exercise, relaxation, and a primarily plant-based diet.

Justin Timberlake

Fitness: 

• In a 2011 Playboy interview, Timberlake shares that if given the choice, he’d choose to be more toned than muscular. A review of his physique over the years demonstrates that he is a testament of this preference. 
• He stays active by hitting the gym and dancing, which is his long-time passion since his early singing days. 
• Going outdoors to snowboard and/or play basketball are only some of the few things he enjoys doing. 
• As the husband of Jessica Biel, who we ranked as one of America’s fittest actresses, they are usually photographed spending time exercising together. They utilize the outdoors by going on jogs and bringing their dogs along on hikes. 
• While he doesn’t workout every single day, Timberlake aims to complete 5 exercise days throughout the week.

Nutrition: 

• He diets accordingly, but never to the extreme. 
• One of the things he’s omitted from his diet is high-carb beer, which provides unnecessary calories. 
• On being successful in terms of health and career, Timberlake says, “I’ve done well, but the reason is pretty simple: I’ve worked my a** off. Anything I’ve done well has taken many, many hours of preparation.” His dedication and perseverance have certainly paid off.

Mental Health Practices:

• Fortunately, despite facing challenges with his OCD and ADD, Timberlake claims that he nonetheless loves performing for his fans. So while he must deal with it, he does not let it prevent him from living.
• Timberlake has used his platform to spread awareness of OCD and ADD disorders to spread light on the situation and showcasing the strength of the human spirit.
• Music and laughter have always helped Justin cope with his disabilities.
• His family has always supported and encouraged Justin throughout his life which has helped him throughout his mental health journey.

Usher 

Fitness:

• He stretches for 10 minutes before and after every workout 
• Usher enjoys endurance cardio such as biking and swimming. 
• He uses a combination of Pilates, yoga, and massage to prepare his body for his dance moves.
• For speed and agility, he practices boxing and break dancing; for strength and endurance, he lifts weights and goes running.
• He developed a pattern in which he alternated between running, swimming, and cycling, the treasured “three per day,” and included a fourth portion, sparring with boxers such as Leonard at the boxing club.

Nutrition:

• Usher maintains his diet by having 5-6 portioned meals per day and indulging in moderation. 
• The five to six small meals Usher used to eat a day often included fish, blueberries and pistachios.
• Usher banished carbs by adopting Dr. Gundry’s “Matrix” diet, which demands a very careful and specific eating routine.
• Usher hired Chef Shay to prepare and cook his meals throughout the day.

Mental Health Practices: 

• ​​Usher elevates his devotion to mental health by bookending his weeks with his therapist, and maintaining a daily meditation practice.
• Consistently repeating affirmations in front of a mirror boots Usher’s confidence before he takes the stage. Repeating affirmations to yourself in front of a mirror is a simple way to ward off imposter syndrome, says Dora Kamau, a mindfulness and meditation teacher at Headspace. The practice involves “looking at the evidence, looking at the impact” you’ve made, and telling yourself that you’re in the position you’re in for a reason.
• Usher makes exercising a priority and eats a healthy diet and puts in his time with his partner of four years and his four children as motivation.

• A great form of anaerobic exercise: The short bursts of sprinting involved in a game of dodgeball can improve cardiovascular health by lowering blood pressure and pulse, improving circulation and burning calories. In this manner, dodgeball can constitute a form of interval training, with players running for brief periods of time.

• Increases agility and balance: Players running across a court don’t just run, they also have to dodge balls. This can improve agility as players adjust their bodies at a rapid pace. It can also help players improve their balance.

• Improves strength training: A standard dodgeball court is 30 feet across, and players must throw large balls a moderate distance to successfully hit members of the other team. This requires strength in the shoulders, back, abs and arms, and repeatedly throwing the ball can help build muscle endurance.

• Improves hand-eye coordination: Both ball dodgers and ball throwers have to have good hand-eye coordination. To successfully hit other players, throwers need to coordinate their throws not only with the other players’ current location but also with their anticipated location when the ball lands.

• Promotes weight loss: The object of the game is to avoid getting hit so you can stay on the floor and help your team. The longer you stay “alive,” the more calories you’ll burn. According to HealthStatus.com, a 155-pound person will burn 186 calories during 30 minutes of playing dodgeball.

• Improves flexibility: When trying to dodge the ball, you are constantly twisting and turning, bending up and down and jumping around. Over time, your flexibility improves, which can also carry over into daily activities as well.

• Stress reliever: You can feel a bad day slip away bit by bit with every throw. Also, it’s fun! Laughter is the best stress reliever, so get on the court, have fun and laugh out loud.
  

• Develops fast reflexes: Dodging a flying ball coming straight at you takes some really fast reflex skills. Working on your reflexive skills can be beneficial while practicing other sports as well.

• Builds teamwork: Working with your team to take down the opponents is a great way to not only learn and work with others but also gain leadership skills.

• Fun and uplifting: Dodgeball is also a fun way to meet new people or just enjoy a day of fun with friends and family. Adult leagues in your city can help you grow your social and professional network while staying active.

To see more of our Top 10 lists, click here.

After all, we’re based here! But we also love our city because it’s got a ton of things going for it—one of which is Samir Becic. It’s been almost 4 years since HFR founder Samir Becic was named “Fitness Czar” for the City of Houston! What better way to celebrate the anniversary than with a series of healthy living recommendations for Houstonians?

Mayor Sylvester Turner proclaimed Samir with the official title on November 1st, 2018 following 16 years of Samir’s dedicated service (starting with Mayor Lee Brown in 2002) to make the city a healthier and fitter place to live. In honor of our founder and his tireless work to make the city a healthier place to live for the past 20 years (as a volunteer and 4 years as “Fitness Czar”), we’ve decided to share some of our favorite healthy Houston recommendations- to see all of our top picks, click here.

Houston Run Clubs

New to Houston and looking for some activities that will help you explore the Houston area or make new friends? Or do you simply want to connect with fellow Houstonians while staying active? If the answer to these questions is a resounding yes, join these 10 running groups in Houston, Texas! 

ZFT Run Club

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The Zone Fitness Training is open to all levels and free for members! Zone Fitness Training is committed to improving the lives of their members by combining physical and social activities. Founded on Juneteenth in 2017, the ZFT running club commemorates the emancipation of enslaved people and celebrates African American Culture! This diversifying club is determined to uplift the Houston community through running and fitness and be a beacon of happy, healthy, and more fulfilled life for the Black community. They also have a sister club in Dallas with an “Inspire, Instruct, and Improve” slogan, and both clubs believe that running can and should be enjoyed by all. 

BON Running Club

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Open for all levels and free to join, BON Running Club holds weekly runs of 5km and ends their runs at their favorite bars for socializing and winding down. Members shared that their favorite feature of the BON Running Club is how relaxed, fun, and focused on fitness it is! BON Running Club raises awareness and money for organizations like Undies for Everyone, Girls on the Run Greater Houston, Muscular Dystrophy Association, and more! 

West End Running Club

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Very similar to the Bon Running Club, the West End Running Club is open to all levels and free to join, meeting on Tuesdays and Wednesdays. Like the BON Running Club, West End hosts weekly runs that begin and end at their favorite bars. The West End Running Club allows members to determine their run pace and offers a 2-6 mile course. Both BON and West End Running Club require little commitment but have a meaning and positive impact on the community and the lives of its members. West End Running Club also supports Achilles International Organization. 

Njord Running

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Njord Running Club is a fantastic option for those who want to have an impact on their community and the planet! Free to members and open to all levels, Njord Running Club was founded by competitive runners who felt a calling to empower and encourage a community. They host two runs a week on Wednesdays and Saturdays and have encouraging comments from their members saying that this running club is open to all but especially those who are “passionate runners and seek a more invigorating experience.” 

Runner’s High Club

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Runners High Club is open to beginners and advanced runners! While they do have a membership fee of $75 for half marathon training and $95 for marathon training, too many, it is well worth it because of the detailed training plans and paced group runs that help their members achieve their running goals! They meet every Tuesday, Thursday, and Saturday and encourage those whose primary goal is improving their running abilities! This running club is great for beginners or people who are low in motivation and looking for a slow introduction into running and one day want to reach a specific goal. However, this running club will have you running six days a week! Three days by yourself and three with a group that runs the same pace as you. This club is about inspiring, uplifting, and helping its members stay on track to help you meet your goals!

Bayou City Road Runners

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This club is for beginners and has a membership fee of $30 per year. They meet at Rice University on Wednesdays and Memorial Park on Sundays and are a great social club! You don’t have to be an avid runner to join, and you don’t even have to run if you don’t feel like it! They encourage the idea of running. They also believe that a good run needs an even better feast at the end, going for pretzels after running on Wednesdays and a post-run breakfast on Sundays. They even have award banquets and Christmas Parties! Even though this club is popular for beginners, those at a more advanced level and want to feel part of a community are more than welcome to join!

Houston Harriers

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This run club has been thriving since 1975 and is for all levels ranging from intermediate to advanced. They have a $25 annual membership fee and meet twice a week on Mondays and Saturdays. This run club is known for their excellent coaching and is dedicated to athletic development through healthy competition. Their main goal is to bring attention to competitive running in Houston and focus on training and the development of athletes. This club is praised for their dedication to running but also for allowing its members to choose their “own adventures” by letting them choose their pace, the routes they take, and for how long. 

In Flight Running

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This run club is open for all abilities and levels! The In Flight Running Club allows its members to learn about the sport of running “from the ground up” and help discover their personal best! They offer professional coaching, support and have running groups! Even if you aren’t training for a race, the In-Flight Run club welcomes those who want to improve their running, start a running maintenance schedule, get in shape, lose weight, or meet new running friends! Although they are open to all running paces, they encourage those who can run a continuous 3 miles before joining. As a member of In Flight Running club, you are provided with an online training schedule, easily accessible training and race schedule from your smartphone, daily emails that update you on your running schedule, and more! They have three season passes ranging in price from $165-$525. 

Houston Area Road Runners Association

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This association is a volunteer, nonprofit organization of runners who are dedicated to providing support and advocating for the running community in Southeast Texas. Founded in 1993, this association promotes running “as a competitive sport and a healthful exercise in the greater Houston area.” This association offers a voice on problems that affect runners in the Houston area, and they also have club activities and competitions that are beneficial to club members and the Houston running society. Membership is open to all, regardless of age or running level, and the membership pricing can range from $17 to $32. They even have a membership for students! 

Heights Running Club

Heights Running Club is a great network for runners and walkers. They aim to help motivate members to reach their goals while maintaining a fun environment. Formed in January 2012, this club’s purpose is to “unite the large community of runners and walkers in Houston Heights.” They are open to all levels and abilities and meet once a week! This club is free to join and run local races with the Heights team! They change up the running distances, do tempo runs, run on the track, and do hill workouts at Spotts Park! They are also kid-friendly! 

Reduce PMS symptoms: Many women deal with symptoms of PMS during their luteal phase. Symptoms such as increased hunger and cravings, bloating, cramping, mood changes, and more usually occur. Focusing on eating a diet in lean proteins, healthy fats, complex carbs are suggested for this specific phase. Vitamin B6 rich foods in specific also help with alleviating PMS symptoms. Incorporating high-fiber foods and anti-inflammatory foods during this phase can ease bloating, and support mood swings as well. A study published in the Journal of Women’s Health found that dietary changes can significantly reduce PMS symptoms, highlighting the importance of nutrition in managing hormonal fluctuations.

Enhanced workouts: Cycle syncing your workouts can actually provide you with better strength and energy depending on which phase you’re in and what workouts you’re doing!  For example, during the menstrual phase energy levels and strength are usually at their lowest. Resting and low-intensity exercises are best. During the follicular phase, your motivation and energy to workout is rising. This is usually the best time for running and high intensity exercise. The ovulatory phase is when your mood and energy is usually at its best, and you’re feeling strong. This is a great time for exercises such as jogging, hiking, and bike riding. Lastly, during your luteal phase your energy decreases significantly. This is also when PMS symptoms start, which means low-intensity exercises are great. Things like light walks, yoga, or functional training. Research from the American Journal of Physiology supports the idea that tailoring workouts to menstrual phases can optimize performance and recovery.

Better mental well being: Understanding how to treat your body and support it during different phases can be very beneficial for your mental health and empower you. Irritability and lower energy levels usually occur during the menstrual cycle. Depression and feelings of sadness are also common in women during their menstruation. Doing self-care activities such as meditation, relaxing, or watching comforting shows/movies can help get away from those feelings. Not only does cycle syncing help you pay attention to your hormones and cycles, it’s also creating a deep mind-body connection. This can lead to better mental health, happiness, and feeling more balanced. A study in the Journal of Affective Disorders found that women who practiced cycle syncing reported improved mood and reduced symptoms of depression.

Better sense of nutrition: Throughout the different cycles, eating different foods and incorporating more nutrients, minerals, and vitamins can positively affect your nutrition. During the menstrual cycle, foods such as leafy greens, lean meats, berries and bell peppers are great and make a colorful diet. The follicular phase is associated with lean proteins, healthy fats and carbs. Ovulation similarly to the follicular phase focuses on lean proteins, healthy fats and non-starchy veggies. Luteal is concentrated on lean proteins and complex carbs. Eating these foods with intention and listening to your body when doing so is very beneficial for nutrition. Research published in the Journal of Nutrition highlights the importance of tailored nutrition in supporting hormonal health and overall well-being

Fertility: While cycle syncing itself is not a fertility treatment, by understanding the phases and your cycle in general, it can give insight into what’s happening during your cycle and when your fertile window is to help you know when the best time to conceive is. Also, when eating specific types of food during a specific phase, some foods can support fertility and ovulation. For example, omega-3 and fiber rich foods can help with fertility. A study in the American Journal of Clinical Nutrition found that omega-3 fatty acids can improve fertility outcomes, emphasizing the role of diet in reproductive health.

Better digestion: The hormone progesterone is high during the Luteal phase, sometimes causing bloating and slower bowel movements. Taking note of your symptoms and tailoring your diet to this specific phase can help ease the bloating and also help digestion. Eating anti-inflammatory foods such as salmon and lean proteins is great during this phase. Fiber rich foods like sweet potatoes, oats and fruits can also help with digestion and bloating. Research from the Journal of Gastroenterology supports the idea that dietary adjustments can improve digestive health and reduce bloating.

Better overall wellness: When cycle syncing, you’re tailoring and paying attention to your diet, self-care activities, and exercise. This holistic approach not only can help benefit your cycle and hormones, it can also promote a sense of balance in yourself overall. Understanding how your hormones work and how to work with them throughout each phase can help relieve stress about your health. Making these changes for your hormone health can eventually lead to those habits being sustained, which can provide significant and positive lifestyle changes that improve your overall quality of life in the long run. A study in the Journal of Holistic Nursing found that holistic approaches to health, such as cycle syncing, can lead to improved overall wellness and quality of life.

Ballroom dancing is a wonderful way for people from all walks of life to get in shape while also releasing their creative juices. This goes past merely benefiting your body- to also benefiting your state of mind and social connections. Dancing is a great social activity, and it has been proving that socializing regularly can have vast health benefits on self-esteem, stress, and even your BMI. Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

Don’t just dance, ballroom dance!

Uplifting and Fun

Not many activities are as joyful as these artistic dance moves. Low energy, gloominess, and negativity are not allowed on this fun-filled dance floor. Concentrating on moving your body to the beat of the music instantaneously puts you in a positive headspace. While newcomers may spend extra time concentrating on getting their moves right, the instruction is always given in a lively and upbeat manner. Not to mention, you will be surrounded by joyful individuals and uplifting melodies. After you get the moves down, it’ll be pure fun and laughs.

Muscle Toning

You will most definitely develop more strength and muscle definition as you dance along to Mozart. Ballroom dancing contributes to muscle toning by forcing the dancers to resist their partner’s’ body strength. The fast turns, spinning and two-stepping all contribute to muscle building. Men, in particular, have instances of lifting their lady partners- which requires a great deal of strength! If you plan on joining in on these highly intensive dance moves, be prepared for sexy and toned legs!

Bones and Joints

Since dancing is a weight-resisting activity, it can help protect bone density and prevent osteoporosis. It can also help speed up knee recovery after surgery since it’s a lower impact exercise than jogging or biking. If you have weak knees or are gradually introducing your body to exercise, ballroom dancing is a great low-impact activity that can promote a fit lifestyle while also decreasing your chances of an exercise-related injury.

Flexibility

Flexibility is a major benefit of ballroom dancing. Women may already be a bit more flexible than their male partners- but both parties cash in on this appealing health benefit. Most ballroom classes start by stretching and warming up. This is important because stretching can protect against dance-related injuries and allow your body to dance at ease. Ballroom dancing itself contains plenty of stretching and bending. Therefore the more you dance, the more flexible you will become.

Brain Food

In a 2016 study published in Frontiers in Aging Neuroscience, it was concluded that ballroom dancing, as well as other forms of social dancing, can help prevent the onset of dementia in elderly patients. It was revealed that “dance improved one of the cognitive domains (spatial memory),” which is vital for learning dance (Dafna Merom, et al., 2016). A lifestyle highly infused with partnered dancing can produce even stronger mental health benefits. The partnered benefits can also decrease loneliness for the elderly.

Burns Fat

Dancing is a low-impact aerobic activity that can boost your metabolism. In just thirty minutes of dancing, you can burn anywhere between 200-400 calories. That’s roughly the same amount burned by running or cycling. Burning an extra 300 calories a day can help you lose between 0.5-1 pound a week. While that may not sound too drastic, 1 pound a week adds up pretty quick!

Creative Outlet

Ballroom dancing is an amazing creative outlet! Not only does it allow you to move your hips at ease to the beat of the music- but it also allows you to release your emotions and thoughts through those artistic moves. The art of dancing is something that comes naturally to people. This makes it an easy activity for anyone to partake in. After a little bit of practice, you will easily find yourself getting lost in the music. You will also unlock a beautiful rhythm your body may have been hiding.

Conditioning

Engaging in just about any cardiovascular or aerobic activity can help improve your heart health, lower obesity and type 2 diabetes risk, and also promote lung capacity. These full body-conditioning benefits can be elevated by engaging in dance for at least half an hour, four days a week. While that may sound like a big commitment to make, it’s one that your body will thank you for it in the long run!

Endurance

Dancing an effective way to improve general endurance. As the dance sessions get longer and longer, your muscles will be working harder and for a longer period of time. In turn, you will find yourself being able to go on with little to no fatigue. Every time you brush up on your moves dance to improve your two-steps, lifts or speedy turns, you are also training your body to go on for longer periods of time with less succumbing.

Social Connectivity

Joining a ballroom dance class will expose you to a sea of new people who may potentially share common interests with you. Instead of spending your evenings glued to your television screen, you can engage in uplifting conversations and strengthen your social connections by trying this partnered activity. It’s been proven that being more social can help improve self-esteem, lower stress levels, increase sense of purpose, and promote a positive outlook on life.

Whether you play indoors, on the grass, or on a beach, volleyball can be a great way to stay healthy and fit. It’s also a great way to stay involved in social activities, as it can be played with a single partner or in a team. Get your game on with the Top 10 health benefits of volleyball from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

• Burns calories and fat: One of the primary benefits of volleyball is that it helps you burn calories, which is an important component of a weight loss or maintenance program. Harvard Medical School reports a person can burn between 90 to 133 calories during a half-hour game of non-competitive, non-beach volleyball, depending on a person’s weight, while a competitive gym game burns between 120 to 178 calories. An hour-long volleyball game on a much less stable ground of sand can burn up to 480 calories.

• Tones and shapes the body: The physical activities involved in playing volleyball will strengthen the upper body, arms, and shoulders, as well as the lower body muscles. Playing volleyball also improves the cardiovascular and respiratory systems.

• Increases metabolic rate: Playing volleyball enhances your energy level and improves your overall performance in other sports and workouts.

• Improves hand-eye coordination: Volleyball is all about hand-eye coordination. When you serve, you must follow the ball with your eyes and strike the ball at the right point. On defense, you must react to where the ball is going and get in position to make a play. While setting, your hand-eye coordination helps you see where your hitters are to give them a good set.

• Builds agility, coordination, speed, and balance: Due to its quick changes of pace and direction, volleyball places a large number of demands on a player’s technical and physical skills. During the play, players are required to serve, pass, set, attack, block, and dig the ball. These skills require flexibility, good balance, upper and lower body strength, and speed to be played effectively.

• Heart healthy: By increasing your heart rate, your body will circulate more blood and nutrients throughout your body, improving your overall health.

• Builds muscular strength: Volleyball requires strong chest and core muscles for nearly every play. When you pass, you mimic a squat and you must use your legs to generate power. When you set, you must use your arms, legs, and hands, especially your thighs. You must also load your legs and arms and push up when the ball is coming to you. Your hands need to be strong to prevent injury.

• Increases aerobic ability: According to Well Source’s Aerobic Mile Chart, you expend the same amount of energy playing an easy, slow-paced game of volleyball for 20 minutes as you would jogging one mile. You expend the same amount of energy spent jogging a mile by playing a vigorous 12-minute game of volleyball.

• Improves interpersonal skills: Volleyball requires that teammates work cooperatively, and move quickly.  A June 2008 study of adult men who engage in regular team sports found that team members developed better networking skills than men who were less involved in team sports, reports the Centre for Economic Policy Research. Leadership and cooperation skills provide valuable lessons that help us in other aspects of our lives.

• Boosts mood and increases drive to succeed: Your involvement in volleyball can improve your mood, reduce stress, and encourage pride in your accomplishments as a team member. The activity can also improve your self-confidence, self-esteem, body image and make you feel happier about life in general. Involvement in volleyball can also improve your motivation and ability to succeed. As a team player, your cooperative efforts lead to the success or failure of the team. Team members encourage one another during practice and in the game to give everyone the confidence to keep trying to master and perfect the necessary skills to win.

To see more of our Top 10 lists, click here!

Helps improve coordination

You focus on your feet when you jump. You may not look directly at them or be thinking about them, but your brain is always paying attention, therefore jumping rope gives you more coordination between your eyes, hands, and feet. 

Improves cognitive function

Jump rope involves learning new movements and doing them repetitively. This means your brain is actively working to keep your body going, which improves your cognitive function overall.

It’s portable

Fold up the rope and bring it with you wherever you go! Jump rope at home, at the gym, at the park, or at the beach. It allows you to be active anywhere you want to.

Lots of different types of exercises

You may think there’s only one way to jump rope, but in reality there are many different styles! Each one will help you target a different muscle and they’re all fairly easy to do. Split leg jumps and wide-to-narrow jumps are just a couple of the many existing styles.

Helps you stay calm

You get to keep your brain distracted and your body active at the same time, so once you’re done, a sense of calmness takes over. 

Burns calories

Did you know jumping rope helps you burn an average of 10-15 calories per minute? If you jump for 10 straight minutes, you’ll burn as many calories as running a mile in 8 minutes!

Decreases foot and ankle injuries

This is the main reason you’ll see boxers, basketball and tennis players jumping rope so often. It helps increase strength in the muscles that surround your joints which decreases the probability of getting injured.

Improves bone density

Several studies have shown that jumping not only strengthens your muscles, but it also helps your bone density, making your bones stronger and lowering the risk of fracture.

Improves your breathing 

It is a cardiovascular exercise so it helps your lungs too. When you jump, you breathe deep for a long period of time. This helps your lungs get stronger and better at processing oxygen. 

Improves your cardiovascular health

Jumping rope gets your blood pumping, which makes your heart stronger and healthier. A stronger heart means lower blood pressure, a better heart rate and a lower risk of heart disease. 

The knee is a complex joint susceptible to numerous injuries and conditions over time. Acute problems like strains or chronic issues like arthritis both contribute to the swelling, stiffness and inflammation characteristic of a frozen knee. Without treatment, impaired knee function remains problematic.

However, several self-care strategies can provide effective frozen knee relief at home. Applying heat, following RICE principles (Rest, Ice, Compression, Elevation), maintaining a healthy weight, preserving flexibility and gentle exercise are natural first-line therapies. When properly implemented, this integrated approach supports joint recovery and eases strained muscles and tendons.

Of course, long-term or worsening symptoms still warrant medical evaluation. A healthcare professional can thoroughly assess the underlying cause, rule out serious issues, and recommend customized care if self-treatment proves insufficient. With proper care and management, many can experience improved knee mobility once more.

Apply Heat 

A key driver of frozen knee pain is stiffness caused by muscle tightness and joint inflammation. By applying heat, circulation can be increased to reduce swelling while relaxing tight muscles around the knee. This dual action helps alleviate discomfort.

Some gentle and effective heat therapy methods include:

• Warmed wet towel: Place a wet towel in the microwave for 30 seconds, check temperature does not exceed body heat, then wrap gently around knee.
• Knee-high heat pack: If available, medical-grade heat packs provide targeted, continuous warmth when wrapped around the knee area.
• Warm bath soak: Submerging the knee in warm (not hot) bathwater for 15-20 minutes allows the joint to benefit from constant, dispersed heat therapy. Check water temperature is comfortable before soaking.
• Heating pad: On low setting, use an electric heating pad and wrap towel around knee for controlled heat. Check skin frequently and don’t exceed 20 minutes per session.

Consistent heat therapy 1-2 times daily can help “thaw” a frozen knee naturally by relaxing muscles for improved mobility and reducing underlying inflammation over time. Always test temperature first for safety and comfort.

R.I.C.E. 

Rest, ice, compression and elevation (RICE) remain core principles for treating a frozen knee. Rest is important to allow healing – avoid prolonged sitting or activities that increase discomfort. Take 5-10 minute standing breaks every 30 minutes to redistribute weight off the joint.

Ice therapy reduces inflammation and numbs the area to relieve pain and stiffness. Ideal icing methods involve applying a wrapped ice pack or frozen damp towel to the knee for 15-20 minutes, several times per day. The cold temperature constricts blood vessels to decrease swelling.

Applying light compression also supports recovery. Use an elastic wrap like an ACE bandage to gently restrict blood flow in the knee without cutting circulation. This supports reduction of built-up fluid that contributes to swelling and tension in the joint.

Proper elevation above heart level whenever sitting also enhances the effects of RICE. Keeping the knee elevated on a pillow takes pressure off the joint, allowing gravity to work in removing excess fluid from swollen tissues surrounding the knee cap. Patience and consistency with RICE techniques can aid natural recovery of a frozen knee at home.

Weight Management

Weight management is an important part of treating and preventing knee issues. Extra pounds place undue stress on weight-bearing joints like the knees, which can lead to pain and accelerate natural degeneration over time. Losing excess weight through lifestyle changes reduces this stress and improves knee function.

For those who are overweight, even modest weight loss provides benefits. Extra weight forces knees to endure pressure with each step that promotes inflammation. Chronic inflammation is itself a risk factor for long-term joint damage rather than just a symptom.

Gradually achieving a healthier weight can be done through careful diet and regular exercise. Focus on whole, unprocessed foods and moderate physical activity you enjoy. Meet with a medical professional or registered dietitian to safely develop an individualized plan through balanced calorie reduction and lifestyle habits. Reducing body weight when overweight is one of the best things you can do to support your knees.

Maintaining flexibility has long-term benefits. Static stretching is a low-intensity stretch that can help alleviate soreness and, overtime, greatly improve flexibility. 

The use of a rolled up towel is a great exchange for a foam roller used in physical therapy clinics. 

A stretching strap is an inexpensive band that can assist in low-intensity stretching in the comfort of your own home.

Low Intensity Exercises

In addition to rest and self-care, guided low-impact exercises are useful for improving knee range of motion and flexibility once inflammation subsides. Gentle movement helps stimulate blood flow and lubrication in the joint. Low-intensity options to consider include:

• Morning/evening yoga or stretching routines tailored for knees. Focus on safe poses like cat/cow and knee-to-chest stretches.
• Shallow water aquatic exercise like water walking/jogging. The buoyancy takes pressure off joints while improving circulation.
• Outdoor walking or stationary cycling. Start slowly, monitoring for irritation.

Simple at-home range-of-motion exercises that can be done daily with heat include: controlled straight leg lifts, partial deep knee bends holding onto stability for balance, and calf/hamstring stretches. See a physical therapist for guidance on form to avoid future injury.

Consistency is key, but listen to pain levels and don’t push through discomfort. Over time, gentle movement with proper technique can help “thaw” a frozen knee and maintain long-term joint health and mobility.

Healing stiff, swollen joints cannot be rushed and requires persistence. Continue monitoring your mobility gains through gentle movements and range-of-motion exercises. Note any setbacks and adjust the plan accordingly under medical guidance if symptoms worsen. With dedication to an integrated approach, your knee function and morning discomfort should steadily improve. Most importantly, be kind to yourself throughout the recovery process. With consistency, your knee will eventually thaw.

Walking during the day has some perks and benefits that you may not have thought of. Here are 10 of them:

A Method of Meditation

If you would like some alone time, strap on your favorite pair of headphones and tune into your choice of music and get walking. Walking with your favorite audio blasting is a great form of some “you-time” and can very well be an effective method of meditation. Find a nice park near your home with a bunch of trails and scenic views.

A Way to Socialize

In contrast to alone time, walking in the morning is also an ideal way to socialize. When you walk in the morning, you’ll bump into other people that share this same interest. You can socialize with neighbors and catch up on what’s new. This is really good for bonding especially if you’re new to the neighborhood.

Boost of Natural Energy

The energy that a simple walk can give you is something that can be overlooked. A brief stairwalk was proven to be more energizing than a cup of coffee. Additionally, people who briefly walked for 20 minutes outdoors showed higher levels of vitality than those who walked indoors.

Renewed Mentality

Lacing up your shoes first thing in the morning is a great way to employ the “do it now” mentality. This way you’re able to eliminate procrastination in not only your exercise routine but also in your other various activities and tasks throughout the day. An increase in will power is a great way to also improve your health; especially when it comes to breaking bad habits and developing good new ones.

Better Sleep at Night

People that walked during the morning compared to those that didn’t, went to sleep faster and had a better overall quality of sleep. This is because you expose your body to the sun first thing in the morning, which sets your natural circadian rhythm; improving your sleep cycle.

Less Exposure to the Heat

In many cities, temperatures soar to extremes in the summer and even in the other seasons throughout the year. Getting up early in the morning before sunrise can help in avoiding the heat. Just remember to carry a water bottle and stay hydrated.

Improves Heart Health

A brisk walk can reduce the change of numerous heart illnesses and diseases. Briskly walking in the morning for 3 to 4 miles can decrease your chances of suffering from heart disease by 40%. If you’re a person that struggles with high blood pressure, the positive pressure on your heart in the morning can also lower your blood pressure by 10%. 

Burns Calories and Reduces Weight

Some research shows that walking before eating breakfast can lead to burning fat. Your body starts consuming the calories and carbs that are already in your body and starts up your metabolism. A 30 to 40 minute walk in the morning helps elevate heart rate and burn calories, which helps in weight loss.

Less Pollution in the Air

Walking in the morning as opposed to evening has the great benefit of not being exposed to massive amounts of CO2 emissions. Not only do you avoid that unhealthy air , but you also benefit from the lack of noise pollution from cars.

Get It Out of the Way Early

When you get home from school or work, it is oftentimes difficult to make time for anything. Walking the first thing in the morning will prevent you from breaking the routine due to fatigue or stress from the day.

Push-Ups

One of the most popular exercises, push-ups are a strength training exercise that applies pressure to the bones, leading to increased bone density and strength. Push-ups can be performed in various ways, including:

• Incline Push-Ups: This exercise targets the chest muscles and reduces strain on the elbows. It can be done using stable surfaces like a wall or table. Start by placing your hands on a wall or table, keeping your body in a straight line. Bend your arms to bring your chest close to your hands, then straighten your arms. Repeat as many times as you can.
• Standing/Wall Push-Ups: This exercise focuses on the upper body muscles, such as the shoulders, chest, and arms. It helps improve posture, balance, and upper body movements. Stand about three feet away from a wall, with your hands shoulder-width apart at chest level against the wall. Lean into the wall, bending your elbows, then straighten them to push your body away from the wall. Repeat as many times as you like.

Squats

Squats are highly effective for improving the strength of the muscles and bones in the thighs and spine. They also help burn calories, improve posture, and maintain balance. Incorporating squats into your exercise routine targets lower body muscles such as the calves, groins, hamstrings, and glutes. Additionally, squats can strengthen your core, helping to prevent imbalances and weak or fragile bones and muscles. According to a Harvard Health article, squats are one of the best exercises to counter the effects of prolonged sitting, which can weaken muscles and joints.

Research has shown that squats not only enhance muscle strength but also improve joint health and flexibility. A study published in the European Journal of Preventive Cardiology found that weight-bearing activities like squats are beneficial for building bone density. By engaging in squats, you can also boost your overall fitness and body composition, as they stimulate the release of muscle-building hormones.

There are different variations of squats, each offering unique benefits:

• Back Squats: This versatile exercise focuses on some of the largest muscles in the body, essential for daily activities. To perform a back squat, place a barbell on your upper back with your feet shoulder-width apart. Hold the barbell with your hands slightly wider than shoulder-width. Push your hips back while bending your knees, lowering yourself until your thighs are parallel to the floor. Ensure your chest is up, core tight, and knees aligned with your toes. Propel through your heels to return to the starting position. Repeat as desired.

• Overhead Squats – This is one of the exercises that improves your whole body strength. It improves balance and encourages muscle growth. It is performed by having weights over the head, leaving it in that position while squatting with it. It can be done with a barbell or anything heavy and safe. To do an overhead squat, hold a barbell over your head and make sure your arms are fully stretched out with your feet being shoulder width apart. Start squatting by moving your hips back while bending your knees. Then lower your body until your tights are equal to the floor. Remember to keep the barbell in a sturdy position directly above your head while doing this. Repeat this as many times as you want. 

Stair-Climbing

Climbing stairs is an effective way to improve bone health and density. This exercise is particularly beneficial for women going through menopause, as it helps strengthen leg and hip muscles, protecting the pelvic bone. Regular stair climbing enhances skeletal health and joint strength. As a weight-bearing exercise, it forces bones to work against gravity, thereby improving and strengthening them. According to a study published in the European Journal of Preventive Cardiology, climbing more than five flights of stairs daily can significantly reduce the risk of cardiovascular diseases.

Stair climbing also increases bone density, reducing the risk of osteoporosis, a common bone-related condition. Research indicates that this activity boosts the mineral load in bones, enhancing their strength and resilience. Regular stair climbing can improve balance, stability, and coordination, helping to prevent injuries and falls. A Harvard Health article highlights that stair climbing is a simple yet effective way to incorporate physical activity into daily routines, offering substantial health benefits.

Running

Running is one of the most effective ways to improve bone density and prevent bone-related diseases. As a high-energy activity, running increases bone mineral density, which is crucial for maintaining strong bones. Regular running helps strengthen muscles and build robust bones. Long-distance running, in particular, aids in bone formation and enhances bone strength. Research has shown that bones become stronger when subjected to stress or pressure, such as during running.

Incorporating running into your fitness routine is especially beneficial for individuals with osteoporosis. According to a study published in the Journal of the American College of Cardiology, even five to ten minutes of running at a moderate pace daily can significantly improve bone health and reduce the risk of cardiovascular diseases. Running for just a few minutes each day can have a substantial impact on your bone health, making it a highly recommended activity.

Additionally, running has been shown to improve overall health, including cardiovascular fitness, mental health, and weight management. A Verywell Health article highlights that regular running can lower the risk of chronic diseases, improve sleep quality, and enhance mood. So, whenever you feel like skipping your run, remember that even a short run can go a long way in boosting your bone health and overall well-being.

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

• Hip Thrusts – Regardless of the position you prefer, a controlled and strong thrust is important. Hip thrust exercises will help you get comfortable with the motions and increase range as well as flexibility and mobility of motion. Stronger thrusts means better orgasms.

• Lunges – Lunges in general are great for building strength, endurance, mobility, balance and core stability. In addition, lunges naturally increase blood flow to your pelvic region, which in turn enhances your experience in the bedroom. They’ll help out with your performance by providing balance and hip flexor mobility, both of which are key when engaging in sexual activity. As mentioned lunges also help you build your endurance, allowing you to keep at it a bit longer.
• Squats – Squats increase blood flow to the pelvic region, which energize your libido to make orgasms more intense. They’re an amazing exercise for enhancing sex abilities because through squats will strengthen your lower body for a more powerful thrust.
• Push-Ups – Push-ups provide increased endurance and strengthen your upper body and core/abs. Commit to doing them regularly, you’ll notice a difference in your ability to maintain a strong thrust and your overall core and upper-body strength during sex. A few push-ups a day can go a long way and help you last longer in the bedroom.
• Reclined Butterfly Pose – It’s important to pay close attention to the muscles that are constantly being stretched and challenged during sexual activity. The reclined butterfly pose is an important stretch that will help to loosen up your inner thighs and your hips.Through the addition of the butterfly stretches in your daily workouts, you will gain strength while also loosening up your muscles. 
• Plank Pose – Holding plank pose is one of the most effective ways to increase endurance and stamina in general and in the bedroom. Holding plank poses  strengthen your abdominal muscles, which help to improve thrust and support your back to prevent injury. If you actively engage each of your muscle groups while in plank position, your whole body will see noticeable improvement and you’ll increase your overall endurance levels.

• Kegels – Kegels are a great sex exercise for both men and women that focus on strengthening your pelvic muscles. They improve endurance and control by toning and strengthening your PC muscles, which are the muscles that allow you to stop the flow of urine midstream. Kegels also help to strengthen the perineal (area between vagina and anus) muscles, which are the muscles that support erectile rigidity and provide the power behind ejaculation. Kegels are recommended to enhance sex life and improve pelvic health issues. They are an important exercise in maintaining control and establishing more intense orgasms. They can help alleviate erectile dysfunction, and men can delay ejaculation by contracting these muscles just before orgasm.
• Stability-ball crunches – Stability-ball crunches are a type of exercise that focuses on improving balance and stability while strengthening your core. A stronger core improves your thrusting ability and strengthens your back (which can often be injured during sex), while improving your ability to balance in a variety of sex positions. Plus, ball crunches simulate those times when you are not on top.

• Seated straddle stretch – In this day and age people spend most of their time stagnant, whether it’s in the car commuting to work or at a desk at school or on a couch, many of the muscles below the waist are being constricted. Doing a straddle stretch will loosen things up and bring blood flow back to the pelvic and groin region which means increased sensation and better orgasms. It increases flexibility in the inner thigh which can lead to more adventurous positions in the bedroom.

Interval training – Interval training consists of high intense workouts followed by moments of rest or relief. Interval training can be done anywhere: outside on the track, using the stairs inside your home or on a treadmill, or even bicycling through your neighborhood, there are so many options. Through interval training you will increase your stamina and endurance keep you going longer for better sexual performance.

Why is it so hard to get up and go to the gym and how can we change our mindsets? Motivation is the key, it is the drive that we need to perform all our tasks and responsibilities throughout the day. Motivation is also the key to keeping exercise a habit- here are our 10 psychological tricks for staying motivated and tackling fitness goals:

Set Goals! Start off with smaller and more achievable goals when you are beginning your exercise journey. Too often we do too much too soon and end up discouraged and defeated. Don’t decide to start running 5 miles a day if you’re just starting out. Realistically, that is unlikely to happen right off the bat, it takes time to build up endurance. Focus instead on process-based goals like perfecting your form or decreasing your mile run time over the course of a month, those will help you stay motivated and keep your eye on the prize. Don’t forget to celebrate the small successes along the way too!

Focus on YOU and you ONLY. Don’t lose yourself in your progress (or lack thereof) when working on incorporating exercise into your lifestyle. Exercising is a fundamental component of self-care, so being kind to yourself during the process in important. Using exercise as a way to determine your self worth is ineffective and extremely unhealthy for your mental state. Exercising for the right reasons is more likely to keep you exercising and turning it into a habit and lifestyle. Focus on how exercising makes you feel instead of how it makes you look. Take pride in your accomplishments, no matter how small!

Think Positive. Associating exercise with positive thoughts, memories, and images will improve your motivation and help you become more consistent with your workout routine. It is also important to start your workouts with something you enjoy, use the treadmill if you enjoy running, or focus on stretching if that makes you happy. Focus on building a positive self-image and imagine how happy you are going to be once you finish your work-out (yay endorphins) and accomplish your goals. 

Treat yourself along the way. There is truth behind the saying, “motion creates emotion.” Exercising releases endorphins which trigger positive feelings and good attitudes- so do gifts and treats! Taking the initiative and making the first move to get up and work-out improves your mood, allows oxygen to flow through your body, and increases your motivation to get up and exercise again the next day. Some days it is hard to find the will to exercise, but taking action and doing it anyways leads to the motivation you need. On days when it’s particularly tough, reward yourself with a treat (like an iced coffee, or a yummy protein bar) after you leave the gym. Celebrate bigger milestones with gifts to yourself like massages and new workout clothes! Rewarding yourself will help keep you on track and motivated to push through tough times and plateaus.

Be proactive in saving yourself from yourself. You know and understand yourself and your limits better than anyone else. If you know that it is difficult for you to get up and go to the gym after you get home from work, go in the morning. If you know that running a mile first-thing drains your motivation to do anything else, save that for last. Plan your routine and gym-time in a way that maximizes the use of your willpower to keep you motivated for longer. If you’re prone to self-sabotaging, find ways of tricking yourself!

Find an Exercise you Love. Finding happiness in your exercise routine is vital to having success and keeping up the habit. When you have an exercise that you enjoy and that is fun it gives you internal motivation to keep up the routine. Focusing on building a personal drive founded on sheer enjoyment builds a positive body-image, links healthy habits with a happy mind, and continually increases your overall desire and motivation to make exercising regularly a lifestyle. It’s okay to try different forms of exercise- try a dance class, yoga, pilates, spinning, running, trampoline jumping- anything active!

Make a Playlist. Music has been proven to enhance performance when exercising and choosing the right songs per your taste in music will reduce your perceived effort. Picking music that not only is high-intensity but is also encouraging and offers an emotional connection will increase motivation. Endurance will be increased because your brain is focusing on the songs and the emotions that accompany them rather than the task at hand.

Grab a Friend. Having a partner in crime to sweat with you and take part in your exercise routine results in higher levels of motivation and accountability. It’s a lot harder to push snooze on that alarm clock when you have a friend waiting for you at the gym or workout class. In general, we are much more motivated to exercise when we have someone else to push us and participate in some friendly competition. It is easy to encourage one another to do that last rep or run that last mile. It is easier to exercise when you are enjoying your time rather than looking at the clock and counting down the seconds. Taking a friend to the gym helps you with your motivation and will help them with theirs.

Convenience is key. We all wake up in the morning with a certain amount of willpower each day. It is important not to make things more difficult than they need to be and find ways to reduce our already stressful lives. Convenience in itself is an excellent motivator. Finding a gym near you, or making your own at-home gym, will make it easier for you to keep exercising regularly and make it less of a chore.

Use social media as a motivator. We all use it one way or another. The internet is full of fitness networks for every stage of life. Virtual networks, much like the buddy-system we mentioned earlier, can help keep you motivated and increase that motivation over time. Good peer pressure does exist, as long as it is keeping you motivated and inspired. It keeps you accountable and links you with people going through your same struggles. It also gives you a wonderful support group where you can update one another on your progress and where you may need help.

What are Branch-Chain Amino Acids and why the sudden craziness around them? What do they do and are they beneficial to you? To understand BCAAs, we have to first understand what amino Acids are; essentially they are the building blocks of protein which are necessary for the structuring and functioning of your body. There are 20 amino acids known that make up these proteins in your body of which 9 are considered, ‘essential’ and the rest, ‘non-essential.’ The ‘essential’ amino acids can not be produced by your body so they must be obtained through one’s diet or supplementation while the other 11 amino acids can be naturally produced by your body. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine; among these are the three Branched-Chain amino acids (BCAA); Leucine, Isoleucine, and Valine. The three BCAAs are coined based on their molecular structure which branches out to the side. Their major function is to help with muscle protein synthesis and prevents ones muscles from breaking down too much so one does not feel the onset of soreness, fatigue, or muscle loss for too long. Along with this, BCAAs have been shown to provide other benefits involving physiological and biological functions that are overall beneficial to your health and wellness. Below are some of the Top 10 benefits of BCAAs. 

• BCAAs help reduce Muscle Soreness:

While you’re working out, you might start to feel a bit of fatigue and some aches and pains within specific parts of your body, which solely depends on the area of muscles you’re targeting that day. This is called acute soreness and is completely normal as the eccentric muscle contractions cause the muscle fibers to essentially break down. This soreness should be momentary and fade after a few hours (up to a day) but taking BCAAs during your workout or even afterwards can help reduce this! This is due to the amino acid Leucine essentially binding itself to the muscles and preventing them from being broken down as much through a process known as Muscle Protein Synthesis. Leucine is thought to be the most prominent in muscle building while Isoleucine and Valine provide more of a metabolic support. Taking protein prior to working out can also help delay muscle soreness as all protein contains an Amino Acidic Profile and thus help with the aforementioned.

• Building Mass through Muscle Protein Synthesis

Just like the BCAAs help reduce feelings of soreness through prevention of muscle breakdown, they can also help build muscle and mass through a process known as Muscle Protein Synthesis. The wear and tear one’s muscles go through during a workout causes the muscle fibers to essentially break down, which in turn causes one’s strength and endurance to diminish greatly. Protein consumption is thus recommended so that the muscles can synthesize the protein with the help of enzymes- BCAAs help with this process as they help the anabolic process and support protein synthesis through the enzymes and prevent further degradation. Diet plays a big part in how your body gets the energy it needs to perform and how muscles recover.

• BCAAs prevent the onset of fatigue

BCAAs help delay the onset of fatigue. BCAAs can help delay fatigue through the same process as Muscle Protein Synthesis. Glycogen is stored within muscles and is used as the main source of energy which in turn comes from carbohydrates. Glycogen gets depleted throughout the course of exercise so taking BCAAs can delay the increased use of glycogen so that one doesn’t feel as tired! Isoleucine and Valine also provide metabolic support through the production of energy. Alongside this, BCAAs also limit the uptake of Tryptophan to the brain which has been correlated with the onset of fatigue. Tryptophan is an AA that helps regulate the onset of melatonin and serotonin- two brain hormones that have influence on mood, sleep, etc. 

• Production of Energy

Along with Leucine, Isoleucine and Valine also help with muscle protein synthesis but have a greater role in energy production and glucose regulation. All three AA’s support anabolic processes and overall metabolic functioning. They can help in maintaining kidney and liver health which are essential to the absorption of nutrients. Immune defense and Metabolic processing and the mTOR pathway are all supported by BCAAs to increase energy production.  

• Blood Sugar Regulation

Isoleucine and Leucine have been shown to help regulate blood sugar though insulin secretion. In supporting anabolic processes, BCAAs can help with the processing of nutrients from our diets and the absorption of essential macro nutrients we need to fuel our body. Diabetics can see great benefit from taking BCAAs as they can help with the uptake of insulin. 

• Cirrhosis

Supplementing one’s diet with BCAAs has proven to aid in reducing the effects of liver disease. Cirrhosis, which can result from long-term damage, can deplete protein uptake and macronutrient absorption. Supplementing one’s diet with BCAAs can provide benefits and thus prevent other states of fatigue, weight loss, etc. 

• Weight Loss

BCAAs have shown to help with weight loss in correspondence with metabolic functioning. As stated previously, BCAAs play an important role in muscle protein synthesis

through structuring of muscles. The energy expenditure caused by exercise or everyday functional activities increases metabolism and the need for energy production. Thus, fat reserves are utilized and could help one’s weight loss goals. 

• Tardive Dyskinesia

Tardive Dyskinesia (TD) is shown to diminish with BCAA supplementation. TD which is characterized by involuntary muscle movements are usually associated with long-term usage of antipsychotics. The drugs reduce brain hormones such as dopamine which are essential for cell communication and muscle movement. BCAAs can help with this by helping to restructure muscles with the aid of protein synthesis. 

• Improved Aerobic & Anaerobic Performance

Both aerobic exercise, the use of oxygen at a steady pace and anaerobic exercise, the absence of oxygen due to an increased usage in physical activity; have been shown to improve with BCAA supplementation. BCAAs support the metabolic processing of the body as mentioned and can thus improve cardiovascular fitness in relation to aerobic exercise. Stroke volume, which is the amount of oxygen produced by heart beats, will increase in aerobic exercise and in aerobic exercise. The rate at which glycogen is depleted will decrease as well, preventing fatigue and muscle breakdown. 

• Immune Support

BCAAs have been proven to increase immune defense primarily through the functioning of the liver. Adequate protein synthesis and proper gut health can help the liver fight against various viruses and pathogens. The liver is key in preventing illness so BCAA supplementation can aid with proper functioning and metabolic processing. This shows some key things that can help alongside BCAAs to boost your immune system!

Gospel music has a far reach; in both the US and the world. Many artists on our top ten list are Grammy nominees and winners, and have sold millions of records both nationally and worldwide. As a result, these people are viewed as influences and role models, so it is their responsibility to be a good role model in health and fitness to influence their audience.

We have compiled a list of the top ten gospel singers who we find to currently live the healthiest, by eating well and working out regularly. We chose these singers by researching all available data online: from magazine interviews, to video interviews and even to personal websites. Some singers did not necessarily start off as healthy. Quite a few had some health problems along the way; however, those represented on the list have demonstrated that they now live actively healthy lifestyles.

“Spiritual awareness is one of the key components of a healthy lifestyle that impacts the whole body and rejuvenates the spirit. Physical fitness and healthy nutrition allows that spirit to flourish to new dimensions and many people experience a closer relationship to God.” -Samir Becic

Here is Samir Becic and Health Fitness Revolution‘s list of the Top 10 Fittest Gospel Singers 2024:

YOLANDA ADAMS

Fitness:

• Yolanda Adams has always been into fitness since she was young. Her father was a coach and she had to either run or weight-lift
• She has a personal trainer who is also a former NFL linebacker, Terrence Cooks
• Adams runs nine to ten miles a week and does three miles on a treadmill. She also plays golf once or twice a week
• She maintains her hamstrings and glutes by doing planks, bicycles, and russian twists. 

Nutrition:

• She eats salads, fruits, fish, and gluten-free toasts
• Yolanda disclosed in an interview that she eats fruits and vegetables that are alkaline to flush out the system and keep her body’s pH balanced
• She also clarified that she doesn’t eat high sugar foods or drink alcohol

Mental Health Practices:

• Yolanda reveals she embraces self-love and enjoys practicing meditation. 
• She also explained how her faith is her motivation and foundation because it helps her stay focused on what’s important. 
• She takes time off each day to relax either by taking a walk, listening to music or meditating
• Yolanda believes being kind to one’s self and practicing self-care is essential for a healthy lifestyle. She also believes in making rational decisions so that they align with our core values.
• Lastly, she encourages surrounding one’s self with positive people who support your goals and cheers on through sucesses and failures

JUANITA BYNUM

Fitness: 

• Juanita Bynum lost 30 pounds going from size sixteen to a size eight by working out three to four times a week
• She participates in activities like weight lifting and strength training, spin class, walking and yoga.
• She walks on the treadmill for 60 minutes and would not stop until she reaches her goal 

Nutrition:  

• Bynum is a rigid vegetarian which means she does not eat meat and dairy products.
• She is not vegan and suggests sticking to your healthy living plan by any means necessary
• She includes portion control into her diet plan and watches the food that she consumes

Mental Health Practices: 

• Juanita detoxes her body to remove any internal and external toxins
• While she was going through her divorce, she refused to speak to anyone, went cold turkey, read magazines, left everything alone, and watched the news until she was able to find herself
• Bynum was going through a public divorce and was in a dark place in her life. She disclosed how she had to forgive herself first for displacing everyone else in her life. After that, she was able to discover her true self.
• She has a mentor who guides her and explains to her to never allow people tell her what they think about her, rather she tells them what they should think about her.

ERICA CAMPBELL

Fitness:

• Erica campbell workout routines includes running, walking, lunges, and squats 
• She does cardiovascular and strength training during her exercise routines. Cardiovascular and strength training exercises are known to improve endurance and build muscles. 
• In 2022, she went from 184 lbs to 169 lbs losing 15 lbs in total with her goal being 150 lbs 
• Campbell also admitted to going through a liposuction surgery after having her child but due to its complications she decided to start her health journey naturally

Nutrition:

• Campbell eats less and avoids late night meal which means she doesn’t eat past 8PM
• She adds water fasting to her daily routine every three days in a week to detox her body
• One of her weight loss meals includes fruits and vegetables such as adding spinach when she makes tacos

Mental Health Practices:

• Erica campbell explains that her best way to deal with mental health struggles is through faith and trusting God.
• She believes therapy is a great way to release stress. During the pandemic she admitted to going to therapy regularly even when nothing seems to be wrong because she felt being in a pandemic could lead to major stress and given that her work is being in front of people
• She also reveals having two songs that addresses mental health and acts as a form of therapy to get your mind right in a positive way and as a source of positive affirmations

JEKALYN CARR

Fitness:

• Jekalyn Carr”s workout routine includes running, walking, cycling and HIIT to lose calories
• She regularly takes part in strength training, weightlifting, and resistance training to help build lean muscle
• Carr’s workout routine is highly intense which is part of the numerous reasons she is able to achieve her fitness goals

Nutrition:

• Jekalyn Carr’s diet plan is very balanced and nutritious which focuses on portion control and whole foods
• She eats lean proteins such as fish, chicken, turkey along with brown rice, and sweet potatoes. 
• Carr also adds healthy fats such as avocados, nuts with fruits and vegetables to her diet

Mental Health Practices:

• Carr describes how she keeps a positive mindset and spreads positivity through testifying on testimony fridays
• Jekalyn says she finds connection with reality by writing and releasing music. This process particularly helped her navigate through the pandemic in 2020
• She also speaks on having a “no competition” mindset and how that has helped her through her journey. She finds joy in making music that uplifts people and embraces positivity

KIRK FRANKLIN

Fitness:

• Kirk Franklin loves to workout and takes it very seriously
• He is very committed to exercise and enjoys doing cardio and weight-lifting
• He goes to the gym three times a week, does cardio for an hour, and an inclined treadmill going four miles 

Nutrition:

• Kirk Franklin stays away from sugar and eats a clean and healthy diet
• He is very intelligent and emotional when it comes to choosing his diet. When selecting his snacks, he eats raw almonds, apples, cantaloupes and oranges
• He also eats spinach, broccoli, salmon, and chicken breasts. Kirk Franklin admits to being in great shape by being committed to a diet while also being a marginal vegan. 

Mental Health Practices:

• When Kirk is frustrated or facing adversity he sits at a park and stays quiet outside
• He talks about the help he receives during those moments where he feels down, which is the community surrounding him knowing what he goes through and the support they provide for him
• Kirk opens up about facing depression and anxiety due to the number of deaths in his life that has affected his mental health. He explains how going to his christian therapist helped him have a different outlook and approach on gratitude.

LECRAE

Fitness:

• Lecrae explains that his sports background is mostly recreational because he enjoys doing it.
• His fitness routine includes strength training and weightlifting, running, sit-ups, pushups, and also skateboarding
• Lecrae started a 45 day challenge where he works out for a minimum of 30 minutes each day

Nutrition:

• Lecrae shared that he tries to eat as healthy as he can and avoids extra carbs and sugar
• He doesn’t eat bread, processed foods and sugar, but eats whole foods
• He eats a high protein diet with two servings of fruits and vegetables per day

Mental Health Practices: 

• Lecrae talks about dealing with depression and anxiety and what helps him through it. He explained how he sourced for help through the experience of others online and could not find anything to relate with.
• He is a big advocate of meditation, and he uses that time to clear his mind and reflect on how close God is to him
• Another thing that helps him through this stage is exercise, he shares that he takes at least 30 minutes a day to get some physical activity.
• The second activity he shared is watching the food he eats, seeking therapy, and taking medications
• Lecrae’s last practice is prayers, his faith is one of the big components that helps him get through his depression.

TASHA COBBS LEONARD

Fitness: 

• Tasha Cobbs Leonard was dealing with depression and decided to undergo weight-loss surgery in 2010 to restore her faith and find her true self. Weight loss surgery is not a shortcut to losing weight because it still requires a huge dedication to lifestyle changes such as fitness routine and nutrition. 
• She exercises regularly by doing cardio and strength training. Cardio and strength training is great in helping you maintain a healthy lifestyle and weight. 
• Cobbs fitness routines includes walking, and working out with a personal trainer

Nutrition:

• Tasha Cobbs Leonard made significant changes to her diet in order to maintain her weight  
• She stopped eating processed foods, drinking sugary drinks, eats more fruits and vegetables, and adds lean protein into her diet
• Tasha’s dietary transitions improves her overall energy and spirit

Mental Health Practices:

• Tasha has openly admitted to battling depression and feeling like she was in a dark place even while she was doing what she loves.
• She goes to therapy which allowed her to find the roots of her struggles and the support from her friends and family has kept her balanced.
• She also explains that besides therapy, another motivation that keeps her going is her faith in God.
• Being a pastor’s child, she felt so much pressure to continue to lead and be a great role model, but she ultimately found her true self through professional treatment and support from her family

TAMELA MANN & DAVID MANN

Fitness:

• Tamela mann is one of Weight Watchers ambassador and lost 40 pounds during the first month of being an ambassador
• They both have a personal trainer they work with to achieve their fitness goals
• Tamela had to undergo a knee surgery and overcame it once she took her health and wellness journey serious
• David Mann was diagnosed with diabetes in 2010 and decided to prioritize his fitness journey
• They both participate in extremely intense workouts such as burpees, sit-ups and weight-lifting
• Cycling and swimming is also a major part of their fitness activities
• Walking is the biggest part of their journey, it starts from one to three miles each day and then gradually progressed to thirty to forty-five minutes on the elliptical machine.

Nutrition:

• Tamela Mann meals are pre-planned. They eat eggs, bacon, and toast for breakfast
• Most of their diet includes fruits and vegetables and stopped eating food with high amount of sugar
• During lunch, she drinks greek yogurt which is an excellent source of protein 
• Their meal plan is curated and designed by weight watchers

Mental Health Practices:

• David Mann revealed that the only way he feels good and finds peace is when he would go into his office and go to sleep
• He then decided to seek the help of a professional therapist to discuss his struggles because he was battling depression
• Mann also revealed he would pray but realized he needed more than prayers for his mental health
• The couple talks about the significance of open communication, openness, and checking in on each other’s well-being. They also talked about the stigma surrounding mental health and advises those who are facing similar challenges to speak up and seek the help they need

SANDI PATTY

Fitness:

• Sandi Patty had chronic high blood pressure and cholesterol levels
• She decided to undergo lap band surgery and lost 75 pounds during that process
• Although Patty do not have a fitness routine, she explains that a healthy cookbook helps her manage her weight

Nutrition:

• Sandi came up with a cookbook that displays all her family’s favorite food and recipes
• She explains that there are also ways to reduce the amount of fat and calorie intake from the recipes in the book
• Patty recipes in her cookbook has instructions to make the calories conscious

Mental Health Practices:

• Sandi Patty is very open with her struggles with depression and trauma. In her autobiography “Broken on the Back Row” she was very remorseful, admitted to her past actions and seeked forgiveness from those she might have affected.
• She established a routine to not travel the world and just to relax and rest her body
• Patty also says in an interview that medication is part of her treatment in dealing with depression

MICHELLE WILLIAMS

Fitness:

• Michelle Williams loves to exercise and and does a 30-minute workout 
• She combines weight lifting, sideway squats walks, and battle rope exercises into her routine
• Williams is optimistic about her strength-building exercise and says it makes her feel good overall

Nutrition:

• Williams does not have a diet but more of a relaxed approach to fitness and nutrition
• She says she wants to be a little bigger and as such she eats more pasta and rice to gain weight
• Michelle also admits to being on a leaner diet previously which involves eating fish, turkey and chicken

Mental Health Practices: 

• Michelle Williams explains how mental health is important and admits going through depression.
• She sought out professional help by seeking therapy and support from her friends & family. She was a member of R&B girl’s group called Destiny’s Child.
• Williams admitted to going into a mental health facility to seek treatment for depression
• Michelle wrote a book about depression called “Checking In: How Getting Real about Depression Saved My Life— and Can Save Yours” where she dives into the misunderstandings about mental health that she faced during the pinnacle of her group’s success
• In her book, she explains how “I need help” are the three biggest words a person can say

Samir Becic and the Health Fitness Revolution team present our list of the Top 10 Fittest Rockstars. These household names were chosen to inspire everyone to lead healthier, fitter, and more balanced lives. We selected them based on their fitness levels and body types, acknowledging the diversity in heritage and cultural backgrounds. Importantly, all of them achieve their fitness naturally.

Our process involved extensive research, starting with a pool of 100 popular singers. We then narrowed it down to 50, 25, and finally 10 through a combination of interviews, internet research, library resources, industry literature, and Samir Becic’s 33 years of experience in athletics and his recognition as a four-time Number 1 Fitness Trainer in the World.

The rockers on this list may not have always led healthy lifestyles, but they do now! They serve as excellent examples of promoting a healthy lifestyle to their fans.

We considered various factors, including fitness level, nutritional habits, age, personal medical issues and how they managed them, and their involvement in promoting a healthy lifestyle. Our picks are listed in alphabetical order:

Here are the Top 10 Fittest Rockstars 2024 in alphabetical order:

Pink (Alecia Beth Moore), 44 years old

Fitness Routine: 

• A 30-minute weightlifting session targeting the shoulders and chest.

• Pink runs for 60 minutes a day and practices an hour of yoga.

• Her workouts include a mix of activities like rowing, boxing, dancing, yoga, pilates, power walking, running, and cycling. 
• Here are some staples of her routine:
• Consistency: She works out regularly, often six days a week.
• Variety: Her routine includes a mix of cardio, strength training, martial arts, and yoga.
• Intensity: She incorporates high-intensity workouts and weightlifting.
• Cardio Focus: Regular running and treadmill sessions are key components.
• Strength Training: She targets different muscle groups on different days.
• Martial Arts: She includes martial arts training for both fitness and self-defense.
• Flexibility: Yoga and stretching are integral parts of her routine.
• Rest: She ensures to have at least one rest day per week.

Nutrition:

• Focuses on whole foods and balance rather than strict diets.

• Pink enjoys a vibrant diet of vegetables, salads, grilled chicken, and salmon, complemented by superfood smoothies featuring coconut water, avocados, flaxseed oil, and blueberries.

• Grow her own fresh veggies. Cucumbers, arugula, and other green products- all of them are quite unpretentious to care for, but they bring great benefits to your digestion.

• Occasionally includes chicken and fish; practiced veganism intermittently.

• Halloumi cheese, cooked and grown foods from her home garden (figs, sunflowers, pickles)

• Starts each day with nearly 20 ounces of water; emphasizes hydration for energy and metabolism.

Mental Health Practices:

• Advocates for body positivity without obsessing over body composition.

• During the pandemic, Pink turned to meditation, healthy eating, and surrounding herself with the right people. 

• Overcame weight gain during the COVID-19 pandemic and post-surgery recovery of hip and neck with discipline and determination.

• Pink and her husband, Carey Hart, have been in couples counseling for almost their entire relationship. 

Jon Bon Jovi- Bon Jovi, 62 years old

Fitness Routine: 

• Runs 6 days a week for about an hour, even while on tour, finding it calming and refreshing.

• Incorporates weight lifting to maintain muscle tone and strength.

• Started practicing yoga a few years ago and continues to include it in his routine for physical and mental benefits.
• Values having a professional on tour who can address fitness, chiropractic needs, and nutritional guidance, highlighting a holistic approach to health maintenance.

Nutrition:

• Prefers grilled fish and low-fat Greek yogurt as staple healthy foods.

• Includes almonds, fruit, and protein bars in his diet for nutritious snacking.

• Ensures the band travels with a multi-talented professional who serves as a trainer, chiropractor, and nutritionist, providing comprehensive health support.

Mental Health Practices:

• Finds outdoor running and yoga calming and beneficial for mental clarity.

• Embraced yoga as part of his modern fitness routine, enjoying the mental and physical aspects.
• Jon Bon Jovi has been candid about his mental health struggles over the years. He has faced periods of depression and anxiety, particularly during challenging times in his career. For instance, around 2013, he felt immense pressure after guitarist Richie Sambora left the band and issues arose with their record label. This period was especially tough for him, and he credits his wife, Dorothea Hurley, for being a significant source of support.
• In the early 1990s, Jon Bon Jovi experienced a severe breakdown, feeling overwhelmed by the pressures of fame and success. He has shared that during this time, he even contemplated drastic actions due to the pain he was in. More recently, the COVID-19 pandemic also impacted his mental health, adding to the challenges he faced.
• Despite these struggles, Jon Bon Jovi has worked hard to maintain his mental well-being, finding solace in his music and the support of his loved ones. His openness about these issues has been inspiring for many fans.

Chris Daughtry- Daughtry, 44 years old

Fitness Routine:

• Chris Daughtry stays active by jumping around on-stage during performances, which contributes to his overall fitness.

• He incorporates circuit training into his exercise routine, which typically involves high-intensity workouts targeting different muscle groups.

• Daughtry includes cardio exercises to improve his cardiovascular health and endurance.

Nutrition:

• Chris Daughtry lost 23 lbs by altering his lifestyle and improving his nutrition habits.

• He avoids eating late at night to manage his calorie intake effectively.

• Daughtry keeps his favorite foods like pizza out of sight to avoid temptation but allows himself to indulge occasionally in moderation.

• After indulging in cheat meals, he compensates by exercising harder to burn off the extra calories and maintain his weight.

Mental Health Practices:

• He maintains a positive mindset and disciplined approach to both fitness and nutrition.

• Chris Daughtry practices self-awareness by recognizing the consequences of his dietary choices and taking immediate action to mitigate them.
• Chris Daughtry has faced significant mental health challenges, particularly following the tragic death of his stepdaughter, Hannah Price, in 2021. Hannah struggled with mental illness, addiction, and abusive relationships, and her death was ruled a suicide. This loss, coupled with the death of his mother just a week prior, deeply affected Daughtry.
• In dealing with his grief, Daughtry has emphasized the importance of seeking help and support for mental health issues. He has found solace in music and performing, which have been therapeutic outlets for him. Daughtry has also been open about the need for mental health awareness and encourages others to seek help if they are struggling.
• His openness about these personal tragedies and his mental health journey has resonated with many fans, highlighting the importance of addressing mental health issues and seeking support.

Brandon Flowers- The Killers, 43 years old

Fitness Routine:

• Works out five times a week, focusing on cardio and weights.

• Exercises include elliptical, StairMaster, and biking to distribute impact and protect his knees.

• Prefers outdoor cardio activities like trail running and hiking in the Mojave Desert around Las Vegas.

• Credits fitness routine with boosting energy levels and enhancing his performances on stage.

Nutrition:

• Maintains a clean-living lifestyle, abstaining from alcohol, smoking, and coffee for the past seven or eight years.

• Adheres to a diet that aligns with his Mormon faith, which discourages alcohol and caffeine consumption.

• He indicates that he tries to balance indulgence with healthy choices, recognizing that moderation is key to sustaining a healthy lifestyle.

Mental Health Practices:

• Finds comfort and confidence in maintaining physical fitness as he ages, which translates into feeling more comfortable in front of the camera.

• Prioritizes family life and maintaining personal values, which he believes has enhanced his longevity as a performer.

• Values the mental clarity and sense of well-being that comes from regular exercise, particularly outdoor activities like hiking.

• Brandon Flowers’ wife’s struggles with mental health significantly impacted him and inspired the themes of The Killers’ new album.

Joan Jett- The Runaways, 65 years old

Fitness Routine:

• Joan Jett stays active by constantly being on the go, especially during demanding tour schedules.

• When home in Long Island, she enjoys biking and incorporates exercises like 50 push-ups during commercial breaks.

• Jett attributes much of her toned physique to the energetic performances she delivers on stage.

Nutrition:

• Joan Jett has been a vegetarian for over 20 years, advocating for a diet that excludes animal products.
• Joan Jett promotes vegetarianism as a sustainable and healthy dietary choice, emphasizing the benefits of plant-based eating for both personal health and environmental impact.

• She avoids smoking and drinking, and takes precautions to protect her skin from the sun’s harmful rays.

Mental Health Practices:

• Jett maintains a youthful mindset, often feeling as energetic as someone much younger.

• Despite the challenges of touring, she prioritizes staying active and maintaining a healthy lifestyle.

• Joan Jett, the iconic rock musician, has faced various health challenges throughout her career. Recently, it was revealed that she has been battling Lyme disease, a tick-borne illness that can cause symptoms like fatigue, joint pain, and neurological issues. 
• Despite these struggles, Joan Jett has shown incredible resilience and continues to inspire her fans with her music and determination.

Anthony Keidis- Red Hot Chili Peppers, 61

Fitness Routine:

• Surfing regularly, which he credits for keeping him active and engaged.

• Swimming in chlorine-free pools for cardiovascular fitness.

• Long jogs in the Hollywood Hills with his dog, combining physical activity with outdoor enjoyment.

• Practices acupuncture, possibly for relaxation and overall well-being.

Nutrition:

• Follows a mostly vegan diet, emphasizing plant-based foods.

• Occasionally includes sustainable fish in his diet for additional protein and omega-3 fatty acids.

• Drinks a lot of water in the morning, likely to stay hydrated and aid metabolism.
• Focuses on vitamin-infused water and wild-caught salmon, a shift towards healthier choices and sustainability.

• Eats dinner before 6 PM, possibly to promote digestion and better sleep quality.

Mental Health Practices:

• Embraces a positive attitude towards aging and defies societal norms about getting older.

• Reflects on his past hard-partying lifestyle and contrasts it with his current healthy habits.

• Anthony Kiedis, the frontman of the Red Hot Chili Peppers, has been open about his struggles with addiction and mental health. 
• He has battled with substance abuse, particularly heroin and cocaine, which he initially turned to as a way to cope with underlying mental health issues.
• Kiedis has shared that his addiction was partly driven by a desire to feel whole, but it ultimately led to significant emotional and physical tolls. Despite these challenges, he has managed to maintain sobriety since 2000. 
• His journey to recovery has been a long and difficult one, involving multiple relapses and a deep emotional impact from the loss of his bandmate, Hillel Slovak, to a heroin overdose.
• If you’re interested in learning more about his experiences, his memoir “Scar Tissue” provides a detailed account of his life and struggles. 

Lenny Kravitz, 60

Fitness Routine:

• Carries a jump rope and runs regularly to stay fit.

• Prefers outdoor activities like pull-ups, sit-ups, push-ups, and squats over gym workouts.

• Finds running outside in nature inspiring and motivating.

Nutrition:

• Carries a Champion juicer for fresh juices, emphasizing spinach, kale, carrots, beets, and garlic for health benefits.

• Shops at organic markets or farmer’s markets for quality produce.

• Indulges in champagne, pastries, and culinary delights while in Paris, practicing moderation in indulgences.

Mental Health Practices:

• Maintains a balanced approach to alcohol consumption, never having been drunk, and knowing when to stop.

• Values self-awareness and moderation in all aspects of life, including diet and lifestyle choices.
• Lenny Kravitz has been quite open about his mental health journey. He emphasizes the importance of maintaining a balance between body, mind, and spirit. 
• Kravitz has shared that he takes breaks for recreation and self-care to support his mental well-being. 
• He also practices gratitude daily, which he believes is crucial for his mental health.
• Additionally, Kravitz has adopted a disciplined lifestyle, including a strict health regimen and celibacy, which he views as part of his spiritual commitment. This holistic approach helps him stay grounded and focused.

Adam Levine – Maroon 5, 45 years old

Fitness Routine:

• Adam Levine practices yoga regularly and has a dedicated yoga room backstage at every Maroon 5 gig.

• Formerly into traditional weight lifting, Levine switched to yoga due to dissatisfaction with neck broadening and injuries.

• Since adopting yoga seven years ago, Levine has not returned to weights or gyms, citing improvements in lower-back pain, and flexibility in hips and hamstrings.

• Levine believes yoga naturally sculpts and molds his physique, offering a more organic approach to appearance and well-being.

Nutrition:

• Before shows, Levine consumes a light meal 2-3 hours prior, emphasizing hydration with water and tea, and a small amount of protein like turkey slices and apple for energy.

• After performances, he typically enjoys a larger dinner, often choosing local cuisine from the show’s location.

• While touring, Levine maintains a disciplined diet to support his on-stage energy and physique.

• He insists on having apples with every show and enjoys occasional indulgences like In-N-Out burgers, particularly “Animal Style,” and grilled cheese sandwiches.

Mental Health Practices:

• He praises yoga for its positive impact on his mental health, highlighting its role in enhancing his overall well-being.
• Adam Levine, the lead singer of Maroon 5, has been open about his struggles with ADHD (Attention Deficit Hyperactivity Disorder). He was diagnosed as a child and has shared that it affected his ability to focus and complete tasks, both in school and later in his music career. 
• Levine has emphasized that ADHD isn’t a bad thing and that those who have it are not alone.
• In addition to ADHD, Levine has also spoken about the importance of mental health awareness and seeking help when needed. He has used his platform to raise awareness and reduce the stigma associated with mental health challenges.

Dave Navarro- Jane’s Addiction and Red Hot Chili Peppers, 57

Fitness Routine:

• Dave Navarro traded his drug addiction for a gym addiction, spending significant time working out.

• Dave Navarro has shared that he traded his addiction to drugs for a dedication to fitness. He often works out intensely for up to two hours at a time. Here are some key elements of his fitness routine:
• Consistency: Navarro is known for his consistent gym visits, often being spotted by paparazzi leaving the gym.
• Intensity: He approaches his workouts with the same intensity he once applied to his destructive habits, making his fitness routine a crucial part of his daily life.
• Variety: His workouts include a mix of cardio, strength training, and flexibility exercises to ensure a well-rounded fitness regimen.

Nutrition:

• Dave Navarro is obsessive about health, focusing on maintaining a nutritious diet.

• Takes a balanced approach to nutrition to support his fitness goals and overall well-being.

Mental Health Practices:

• Recognizes his addictive personality and channels it into positive outlets like fitness.Views his fitness addiction as a healthy alternative to destructive behaviors.

• Prioritizes mental health by focusing on positive habits and activities that contribute to his overall well-being.
• Dave Navarro has been very open about his struggles with mental health, including depression, PTSD, and addiction. He has shared that his mental health challenges began after the traumatic murder of his mother when he was just 15 years old. This event led to a lifelong battle with depression and substance abuse.
• Navarro has used his platform to raise awareness about mental health issues. He co-founded an art project called Duel Diagnosis with artist PADHiA, which focuses on mental health awareness through art. This collaboration has been part of his healing process and a way to help others understand and address their own mental health struggles.
• He has also been involved in various initiatives and benefits to support mental health, including MusiCares, which provides resources for music industry professionals. 
• Navarro emphasizes the importance of reaching out for help and breaking the stigma associated with mental health issues.

Gwen Stefani, 54

Fitness Routine:

• Gwen Stefani emphasizes staying consistent with her fitness routine, which includes activities like playing tennis with her partner, Blake Shelton, and going to the gym.

• Engages in exercises like squats, lunges, and light weights to maintain her fitness and make her body feel good.

• Doesn’t overexert herself and focuses on doing enough exercise to feel healthy and energized.

Nutrition: 

• Maintains a healthy diet by eating clean foods, which supports her active lifestyle and overall well-being.

• She starts her day with a decaf English Breakfast tea with vanilla soy milk.

• Sleep, water, and nutrients can not be overlooked as we age, they are vital for healthy and youthful-looking skin.

Mental Health Practices: 

• Learns organizational skills from parenting, managing a busy life, and balancing work with personal responsibilities.

• Gwen Stefani has been open about her mental health struggles and how she copes with them. She has shared that making music is a significant therapeutic outlet for her, helping her process emotions and maintain her mental well-being. 
• Stefani has also emphasized the importance of being kind to herself, acknowledging that she has had to learn to forgive herself and treat herself with more compassion over the years.
• Exercise is another key component of her mental health routine. While she doesn’t work out every day, she finds that physical activity greatly improves her mood and overall mental state. 
• Additionally, Stefani highlights the importance of balance in life, including prayer, exercise, and spending quality time with loved ones.
• Her journey with mental health also involves finding purpose and staying focused on what truly matters to her, such as her family and creative pursuits.

• Rest your body and stretch: Take a break from sports, running, and other activities to give you muscles and bones a chance to recover. This allows your body time to heal any damage or stress that may have been caused to your shins. Start slowly, and increase your activity level and intensity over time, not all within a few weeks. Avoid sudden increases in your running routine if you are not used to running fast or long distance. The recommended amount of rest is 7 to 10 days.

• Ice your shins and massage: Applying ice to the affected area helps reduce the swelling and pain. The recommended amount of time of application is 15-20 minutes, about 4-8 times per day. After applying ice, make sure to use compression wraps if the lower legs are swollen. Elevating the legs and massaging them at night can also help the symptoms of shin splints.

• Use insoles or orthotics for your shoes: Flat feet are a cause of shins hurting. To prevent stress on your shins use shoe inserts or look for shoes that support your feet while running. If you know you have flat feet, it is best to consult an orthopedic for correct insoles in your shoes when running. Experts also recommend replacing shoes every 300 miles for better support. 

• Tart cherry Juice: Tart cherry juice is rich in various nutrients and antioxidants. They are similar to sweet cherries, which are darker in color and not as bright red as the tart cherries. Some of the powerful nutrients and vitamins in tart cherries are fiber, protein, vitamin A, C and K, manganese, and potassium. In this study, 54 runners were given 355 mL bottles of tart cherry juice or a placebo drink twice a day for seven days prior to a running event and on the day of the race. Researchers concluded that drinking this cherry juice for eight days reduced the symptoms of exercise-induced muscle pain among runners. 

• Don’t workout through the pain: If you are one to continue to workout through the pain because of the idea that it will become easier to endure the next time, do not do it! Your shins need time to heal. It is best to try one of the recommended remedies for the pain and incorporate a different (lower intensity) activity to your routine in the meantime. For example: try swimming, walking, or yoga to help your body stretch and recover. 

• Stay off the cement: Running or jogging on cement can hurt your feet if you are not used to it or trained to do so. Shin splints can be caused from the amount of force that your bones and muscles have to absorb from the ground and can lead to muscle fatigue and overuse. Avoid surfaces that are hard, uneven, or hills when running.  If you run often, consider adding low impact exercises to your routine to give your legs a break from the stress impact. 

• Ginger root: The ginger root contains various antioxidants and compounds that prevent stress and damage to your body. It has been proven that ginger root can reduce pain and inflammation due to its anti-inflammatory properties. In a study, it showed that participants that took 60 mg of ginger extract an hour before exercise resulted in significant reduction of pain. Therefore, to help with the pain it is recommended to cut 1 to 2 inches of ginger root into small pieces and boil it into a tea to drink before a vigorous workout.

• Consume almonds: Almonds contain various nutrients that can help the body in many ways. Almonds contain protein, antioxidants, and anti-inflammatory properties. For example, almonds contain magnesium, fiber, and vitamin E. Vitamin E helps protect your cells from oxidative damage which can reduce the risk of inflammation, aging, and diseases. In addition, one ounce of almonds provides 37% of the recommended dietary intake of Vitamin E.  

• Drink apple cider vinegar: This type of vinegar has a long history of home remedies because of its antimicrobial properties and nutrients. It can be used to treat things like sore throat, weight loss, reduce cholesterol, improve heart health, and clearer skin. It is recommended you dilute the vinegar in a cup of water before drinking due to its level of acidity. Therefore, mix 1 teaspoon of vinegar with a glass of water before exercising to help reduce the risk of inflammation and pain. 

• Vitamin D: When consumed, vitamin D helps your body absorb calcium; this aids in building strong bones. This vitamin is also known to contain anti-inflammatory properties that help with swelling and pain. The daily recommended amount for ages 1 through 70 is 15 mcg. Some foods that contain vitamin D are fish, fish liver oils, beef liver, yogurt, and orange juice. 

Here are the Top 10 Health Benefits of Snorkeling by author of the fitness book ReSYNC Your Life, Samir Becic and his HFR team.

• Improves breathing: Snorkeling increases your maximal oxygen uptake, a good indicator of aerobic fitness. Breathing through a tube involves some resistance and requires greater exertion than free breathing. Snorkelers regulate in and out breaths evenly through the mouth, effectively engaging in a breathing exercise.
• Overall fitness: Snorkeling is a recreational pastime that can help to motivate, tone and trim you. It works out quads, hamstrings, calves, ankles, hip flexors, core and shoulders. Snorkeling itself improves overall strength and endurance, reduces stress and burns about 300 calories an hour.
• Cardiovascular health: Snorkeling is also good for your heart, as it increases the heart rate and strengthens the heart muscle. Improved cardiovascular fitness helps decrease the risk of certain health problems, such as coronary heart disease, heart failure, high cholesterol and high blood pressure. Snorkeling also helps you build greater lung capacity when you are forced to hold your breath underwater for sustained periods of time.

• 

  Joint mobility: Like any water-based exercise, snorkeling has the added benefit of providing healthy exercise to those with joint pain, stiffness or obesity problems.  Exercising in the water reduces the impact forces generally associated with other cardiovascular exercises like walking and jogging. If you have trouble exercising because of movement restrictions, consider snorkeling as a means of kick-starting your exercise program. Once you regain some mobility, you can move on to other exercises or increase the frequency and intensity of your snorkeling workout.

• Mental health: Exercise, including snorkeling, can help relieve stress and anxiety, according to the Mayo Clinic. The controlled mouth breathing required of snorkelers is similar to many of the meditative breathing techniques that seek to relax and calm the body. Snorkeling regularly may help you feel more calm and at ease through simple relaxation.
• Overcome risk factors: Snorkeling is great for overcoming a fear of diving. Since you don’t have to go deep and you can stand up at anytime, it is a great introduction to what wearing a mask and breathing through your nose feels like. If at any time you feel claustrophobic, just stand up!

• 

  Better mood: Like all cardiovascular exercise, snorkeling has been shown to release endorphins that elevate mood. Snorkelers must practice controlled breathing in a rhythm similar to that used in many forms of meditation, which can calm the body and promote general relaxation.

• Perfecting performance: Using a snorkel while training for or learning an aquatic sport can spark dramatic improvements in a short time. Front-mounted snorkels allow a swimmer to practice body position and arm pulls through the water without worrying about turning or raising the head to breathe. Triathletes use the front-mounted snorkel as they work out in the pool with freestyle drills such as side-kick-switch and sculling. The ability to move through the water and to breathe throughout a drill smoothly can build lung and leg strength in a swimmer.

• 

  Not tough on body: The buoyancy of water eases joint pain and stiffness, facilitating workouts to improve flexibility and endurance. The Wolters Kluwer Health Clinic recommends swimming for people with rheumatoid arthritis and ankylosing sponditis, conditions that cause inflammation, limited mobility and shoulder and neck problems. Using a snorkel and mask allows arthritis sufferers to limit painful neck movements so they can stick to an exercise routine.

• Connects you with nature: Snorkeling allows you to encounter the most colorful creatures on earth. Watching their natural habitat and observing their behavior can be very helpful for patients who suffer from anxiety disorders and ADHD.

To see more of our Top 10 lists, click here.

In the realm of healing arts, few modalities possess the transformative potential and universal resonance of music therapy. Across cultures, ages, and circumstances, the rhythmic melodies and harmonious compositions of music have transcended barriers, offering solace, expression, and healing to the human spirit. Music therapy, a specialized branch of therapy, harnesses the innate power of music to facilitate physical, emotional, cognitive, and social well-being.

Join us as we unravel the symphony of healing orchestrated by music therapy, delving into its harmonious melodies, therapeutic rhythms, and profound connections that resonate across the realms of body, mind, and soul. Through understanding and appreciation, we illuminate the transformative power of music therapy in navigating the complex terrain of neurological rehabilitation, offering hope, healing, and harmony to those embarking on the journey of recovery.

Improved Mood

Listening to uplifting or personally meaningful music can enhance mood and alleviate symptoms of depression and anxiety. Music has the power to evoke positive emotions and memories, providing comfort and support during difficult times. Music has the ability to stimulate various regions of the brain associated with emotion processing, including the limbic system and the reward centers. Listening to music that resonates with individuals can trigger the release of neurotransmitters such as dopamine, which are associated with pleasure and reward, leading to an improvement in mood.

​​Engaging with music provides a safe and expressive outlet for emotions. Music therapy encourages individuals to explore and express their feelings through music, facilitating emotional release and regulation. This process allows individuals to gain insight into their emotions and develop healthy coping strategies for managing mood fluctuations.

Distraction and Coping

Music can serve as a powerful distraction from distressing thoughts or painful experiences. It can also provide a healthy coping mechanism for managing stress and coping with difficult emotions.

Focusing on the lyrics of a song can serve as a cognitive distraction, redirecting attention from negative thoughts or worries. Meaningful or relatable lyrics can resonate with individuals, offering comfort and connection. paIncorporating music into physical activities, such as dance or movement exercises, can promote a sense of well-being and distraction. Physical movement paired with music can release endorphins, contributing to a positive mood.

Pain Management

Research suggests that music therapy can reduce perceived pain levels and discomfort, particularly in medical settings such as hospitals or during medical procedures. Music’s analgesic effects may be attributed to its ability to distract, relax, and modulate pain perception. Research suggests that engaging with music can increase pain thresholds and tolerance levels. By altering perception and response to pain stimuli, music therapy contributes to a more adaptive and resilient pain experience.

Listening to music triggers the release of endorphins, which are the body’s natural pain-relieving hormones. Endorphins act as natural analgesics, diminishing the perception of pain and promoting feelings of well-being and relaxation. Chronic pain is often accompanied by anxiety, tension, and stress, which can exacerbate discomfort. Music therapy interventions, such as listening to calming music or engaging in relaxation techniques accompanied by music, promote relaxation responses, reducing anxiety and tension levels that contribute to pain.  “One good thing about music, when it hits you feel no pain.” Bob Marley.  

Support for Neurological Rehabilitation

Music therapy techniques, such as singing, vocal exercises, and rhythmic speech patterns, can facilitate speech and language recovery in individuals with aphasia or other communication disorders resulting from neurological damage. Singing may engage different neural pathways than speaking alone, making it an effective tool for enhancing vocalization and articulation.

Music therapy interventions, such as singing familiar songs, playing memory-enhancing games, or learning new musical skills, provide cognitive stimulation and promote neuroplasticity, which can aid in cognitive rehabilitation following brain injury or neurodegenerative diseases. Music therapy utilizes auditory, visual, and tactile sensory stimulation to promote sensory integration and motor learning. Activities such as drumming, rhythm-based exercises, or interactive music-making with multisensory feedback facilitate sensory-motor integration, enhancing motor planning and coordination.

Stress Reduction

Music has a soothing effect on the mind and body, helping to reduce stress levels. Listening to calming music or engaging in music-making activities can lower cortisol levels, which are associated with stress. It has been shown to influence physiological parameters such as heart rate, blood pressure, and respiration rate. Relaxing music can induce a relaxation response, leading to decreased physiological arousal and promoting a sense of calmness.

Music serves as a powerful distraction from stressors by capturing attention and redirecting focus. Engaging with music provides a mental escape from stressful thoughts or situations, allowing individuals to temporarily shift their attention to more positive or neutral stimuli.

From the rhythmic cadence of drumming to the lyrical resonance of song, music therapy transcends boundaries, offering a universal language of connection and expression. It serves as a bridge between the realms of science and art, blending evidence-based interventions with the intangible power of human creativity and emotion.

In the symphony of life, may music therapy continue to serve as a guiding melody, leading us towards a future where healing knows no bounds, and the transformative power of music resonates in every heart and soul.

• Increases fitness: Just one hour of trekking can burn well over 500 calories, depending on the level of incline and the weight of the pack you’re carrying. Hiking trails are often softer on joints than asphalt or concrete, so it’s easier on your ankles and knees compared to running. If you head for the hills, weight loss results are even better. Not only are you burning serious calories, but altitude itself has also proven to be a weight loss ally.

• Take control of your workouts: With hiking, you can chart your own course: Is it a slowly inclining scenic trail or a steep trek up a mountain? And you set your own pace and distance, as well. Whether you decide on an afternoon hike, a weekend in the woods, or a long distance experience, you aren’t listening to a bossy fitness trainer tell you to work harder.

• Tones the whole body: Regular walking can get your butt in better shape, but taking on sharp inclines, using trekking poles to propel you forward, and clambering over rocks gives your body an all-over workout. Physiologically, you’re going to work your whole body, especially the lower body — namely the quads, glutes and hamstrings. If you’re carrying a pack, then you’re going to challenge the strength and endurance of your upper body as well.

• Helps prevent and control diabetes: Regular hiking helps you control, or even prevent, diabetes by lowering your blood sugar levels. Hiking gives your muscles a workout, which moves glucose from your bloodstream for energy.

• Lower blood pressure and cholesterol: Hiking through the trails on a regular basis decreases blood pressure and cholesterol, thus reducing the danger of heart disease, diabetes, and stroke for those at high-risk. In fact, hiking downhill is two times more effective at removing blood sugars and improving glucose tolerance.

• Hiking heals: Some research suggests that the physical benefits of hiking extend far beyond cardiovascular health, and may even help cancer patients recover. A study published in the International Journal of Sports Medicine found that long-distance hiking trips may improve the antioxidative capacity, which helps fight off disease, in the blood of oncological patients. Another study showed that breast cancer survivors who exercised regularly — many in the form of hiking — believed that physical activity complemented their recovery from cancer treatment.

• Is a social activity: Hikers always recommend using the buddy system.  A regular weekend meet-up or a planned long-distance trek can help you forge bonds while you shape up. Plus, interaction with the larger hiking community encourages you to engage with your workout as a lifestyle, rather than a chore, which will make you more likely to stick with it for the long haul.

• Increase creativity: Research shows that spending time outdoors increases attention spans and creative problem-solving skills by as much as 50 percent. The authors of the study also point out that the results may have as much to do with unplugging from technology as they do spending time outside. Researchers from Stanford University’s Graduate School of Education also found that walking gets the creative juices flowing far more than sitting.

• Increase happiness levels and curb depression: Research shows that using hiking as an additional therapy can help people with severe depression. It may even inspire those suffering to lead a more active lifestyle.

• Commune with nature: Being out in nature, away from the chaos of our daily lives and technology, can allow people to connect with themselves and nature in a way that brings about peace and a sense of well-being.

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

• Full body workout – Parkour workouts encompass total body fitness. Running and jumping over and through obstacles requires work from all muscles. Parkour adds a fun twist to your usual static gym routine. It encourages play while tackling practical and fundamental movements.
• Promotes quick-thinking skills – Parkour requires participants to negotiate obstacles quickly. These sudden moments require you to exercise your brain and think on your feet. Practicing instinctive decisions making skills in parkour can lead to participants trusting their instinctive decisions in everyday life.
• Fosters creativity – Parkour encourages participants to use their creativity. Every obstacle you meet in parkour won’t have an obvious solution, so you must use your creativity to overcome it.
• Boosts confidence – Parkour builds confidence by allowing people to be able to conquer things they would never have even attempted before. For example, when you see a large wall that before seemed like an impossible feat and you learn how to scale and get over it you may feel as though you can accomplish anything.
• Skill-related fitness –  Skill-related fitness includes agility, balance, power, speed, coordination, and reaction time. In parkour you have to call upon these skills when jumping, climbing and balancing through obstacles. Though these skills aren’t required for everyday life (imagine using parkour to get to work!) they are still very beneficial to have in your arsenal to ensure your physical fitness.
• Builds core strength – The core is the center of your entire body and is responsible for helping you bend, twist and transfer power and strength across your body. Developing a strong core through parkour exercises also helps to prevent lower back injuries. Having a strong core fostered by parkour helps you maneuver through obstacles with ease.
• Bone strength – Like many other high impact sports, parkour helps develop bone strength. You do a number of lower body and upper body high impact movements, enabling your body to build stronger bones from the impact they endure.
• Cardiovascular endurance – Parkour requires participants to be extremely active.The constant moving and jumping leads to increased stamina by participants, ensuring your heart is strong and enabling increased oxygen supply to your body.
• Reduces antisocial behavior – Parkour has been proven to reduce antisocial behavior. In a study conducted through a youth incentive in Westminster in conjunction with parkour coaching, crime rate between youth ages 8-19 was reduced by 69% during the time they coached parkour. Parkour gives people a positive way to direct their time and energy by presenting them with new challenges and obstacles each time they engage in the activity.
• Anyone can do it – Popular media makes Parkour seems like it consists of only large movements and flips, however, that is not  all there is to it. Most parkour movements come from simple movements that easy to learn. You can also do it anywhere as there is no special equipment required.

For more of our top 10 health benefits, click here!

Samir Becic and his Health Fitness Revolution team is bringing you the list of Top U.S. Hiking destinations to visit. Hiking is a great way to be active while on vacation; if you’re privileged  enough to live nearby, take advantage of these beautiful trails.  The beauty of hiking is that it is much more varied than many other types of exercise, especially those done in a gym. Not only can your workout be different each time, depending on the trail you take, but the landscape will also change, if only from the seasons.

Hiking outdoors can help you to maintain your motivation for exercise by making it more interesting. Hiking can also be as social as you like, take your partner, your friends, your children, your dog- everyone can benefit from a trek outdoors.  Here are our favorite U.S. Hiking destinations:

Grand Canyon- Arizona

 Elevation: Lowest 6,820ft (2,078m), Highest 7,020ft (2,139m)

Variation: 200ft (61m)

Distance: 13 miles (21km)

Climate:

Spring: 42F / 82F   5C / 27C

Sumer: 63F / 106F   17C / 41C

Fall: 58F / 103F   14C / 39C

Winter: 36F / 68F   2C / 20C

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Rocky Mountains- Colorado

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Elevation: Lowest 7,500ft (2286m), Highest 12,000ft (3657m)

Variation: 4,500ft (1371m)

Distance: 300 miles (482km)

Climate:

Spring: 17F / 62F   -8C / 16C

Sumer: 41F / 77F   5C / 25C

Fall: 23F / 70F   -5 / 21C

Winter: 16F / 41F   -8 / 5C

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Great Smoky Mountains- Tennessee and North Carolina

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Elevation: Lowest 5,046ft (1,538m), Highest 8,046ft (2,452m)

Variation: 3,000ft (914m)

Distance: 5 miles (8km)

Climate:

Spring: 24F / 57F   -4C / 13C

Summer: 49F / 64F   9C / 17C

Fall: 28F / 60F   -2C / 15C

Winter: 18F / 37F   -7C / 2C

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Arches National Park- Utah

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Elevation: Lowest 4,085ft (1,245m), Highest 5,653ft (1,723m)

Variation: 1,568ft (477m)

Distance: 4 miles (6km)

Climate:

Spring: 35F / 82F   1C / 27C

Summer: 60F / 100F   15C / 37C

Fall: 30F / 88F   -1C / 31C

Winter: 22F / 52F   -5C / 5C

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Yosemite National Park- California

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Elevation: Lowest 2,000ft (609m), Highest 13,000ft (3,962m)

Variation: 11,000ft (3,352m)

Distance: 8 miles (12km)

Climate:

Spring: 34F / 72F   0C / 22C

Summer: 51F / 89F   10C / 31C

Fall: 33F / 82F   0C / 27C

Winter: 28F / 52F   -2C / 11C

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Appalachian Trail- East Coast

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Elevation: Lowest 124ft (37m), Highest 6,643ft (2,024m)

Variation: 6,519ft (1,986m)

Distance: 2,184 mile (3,514km)

Climate:

Spring: 29F / 68F   -1C / 20C

Summer: 54F / 77F   12C / 25C

Fall: 30F / 71F   -1C / 21C

Winter: 19F / 44F   -7C / 6C

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Hawaii Volcanoes National Park- Hawaii

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Elevation: Lowest 9,680ft (2,950m), Highest 13,680 feet (4,169m)

Variation: 4000ft (1,219m)

Distance: 150 miles (241km)

Climate:

Spring: 50F / 68F   10C / 20C

Summer: 53F / 72F   11C / 22C

Fall: 53F / 68F   11C / 20C

Winter: 49F / 67F   9C / 19C

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Glacier National Park- Montana

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Elevation: Lowest 3,150ft (960m), Highest 10,466ft (3,190m)

Variation: 7,316ft (2,229m)

Distance: 700 miles (1,126m)

Climate:

Spring: 22F / 64F   -5C / 17C

Summer: 43F / 79F   6C / 26C

Fall: 24F / 66F   -4C / 18C

Winter: 14F / 34F   -10C / 1C

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Denali National Park- Alaska

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Elevation: Lowest 1,750ft (533m), Highest 3,980ft (1,213m)

Variation: 2,230ft (679m)

Distance: 600 miles (965km)

Climate:

Spring: 1F / 53F   -17C / 11C

Summer: 39F / 64F   4C /17C

Fall: 1F / 50F   -17C / 10C

Winter: -8F / 15F   -22C / -9C

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Columbia River Gorge- Oregon and Washington

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Elevation: Lowest 130ft (39m), Highest 4,960ft (1,511m)

Variation: 4,830ft (1,472m)

Distance: 80 miles (128km)

Climate:

Spring: 34F / 73F   1C / 22C

Summer: 53F / 89F   11C / 31C

Fall: 33F / 81F   0C / 21C

Winter: 29F / 49F   -1C / 9C

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Zion National Park- Utah

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Elevation: Lowest 3,666ft (1,117ft), Highest 8,726ft (2,659ft)

Variation: 5,060ft (1,542m)

Distance: 229 miles (364km)

Climate:

Spring: 36F / 83F   2C / 28C

Summer: 60F / 100F   15C / 37C

Fall: 37F / 91F   2C / 32C

Winter: 29F / 52F   -1C / 11C

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In the land down under, where golden beaches meet sprawling outback landscapes, a breed of performers not only captivates audiences with their talent but also embodies the epitome of health and wellness. From the silver screen to the small screen, Australia boasts a cadre of actors and actresses whose dedication to fitness, nutrition, and mental well-being sets them apart as shining examples of holistic vitality.

Houston’s Fitness Czar Samir Becic has this to say of these fit Aussies “Congratulations to all the remarkable individuals who made this list. Thank you for being amazing role models, especially to the younger generation.”

Join us on a journey through the realms of fitness, nutrition, and mental health as we spotlight the fittest Australian actors and actresses, revealing the strategies and insights that empower them to thrive both on and off the screen. Prepare to be inspired, motivated, and perhaps even a little envious, as we uncover the holistic approach to success in the entertainment industry.

Eric Bana

Fitness:

• For his role in “Force of Nature: The Dry 2”, Bana faced physically demanding conditions, including hiking in and out of a rainforest during the middle of winter.
• His exercises of choice are cycling and free weights.
• He does not follow a strict ‘abs’ exercise plan, preferring not to go to the gym regularly. However, he occasionally lifts weights.
• For his role in “Troy”, Bana incorporated high-intensity interval training (HIIT) into his workout routine, which included sprints or cycling with brief recovery periods.
• In his mid-20s, he used to lift very heavy weights, including bench pressing over 300lbs.

Nutrition:

• Eric struggled with his weight in the past but now is aiming for a healthy diet and workout routine. 
• He emphasizes that training is 30% exercise and 70% diet.

Mental Health:

• Eric enjoys racing and driving as a form of entertainment and a hobby for his free time, he says that he has liked cars since he was a child. 
• He is an advocate for the Mental Illness Fellowship, which aims to increase awareness of mental illness in Australia.
• Supports various other charities, including those that focus on mental health and well-being.
• Takes an unflinching look back at his career, life, and passions, indicating a practice of self-reflection.

Jacob Elordi

Fitness:

• Jacob works out 3 times a week focusing on key muscle groups rather than doing week long workouts. His goal is to add a rep or a bit of weight with each session, steadily increasing tension on the muscle fibers, which is vital for muscle gain.
• His favorite workout is the “40:20 Blitz Workout”. He does four rounds of each move for 40 seconds, then rests for 20 seconds. Exercises include ball slam, tire flip, battle-rope jumping jack, and plank up. 
• He maintains a consistent workout schedule, which is key to his physical transformation for various roles.
• His workout includes a mix of strength training, cardio exercises, and flexibility work to build muscle, burn fat, and improve overall fitness.

Nutrition:

• Elordi eats around 13 calories per pound of body weight. He employs a form of intermittent fasting. He adopted a more flexible approach, simply delaying his first meal until hunger struck. This makes it easier to hit the calorie deficit because there are only so many calories you can consume in X amount of hours.
• His lunches lean towards lighter options, often sushi, while dinners comprised more indulgent choices like burgers and pizzas. 
• For his role in ‘Euphoria’, he increased his protein consumption, which is crucial for muscle building.
• While playing Elvis, he adopted Elvis’s preference for bacon, consuming a pound of bacon daily.
• He focuses on functional eating for overall well-being rather than strict dieting for aesthetics.
• For the film ‘Deep Water’, he followed a strict diet to portray a prisoner of war, which involved significant weight loss.

Mental Health:

• After the release of The Kissing Booth on Netflix, Elordi woke up to four million new Instagram followers. The sudden surge in fame made him feel like “my brain went through the f**king wringer.” He struggled with being a character to the public and felt disconnected from himself.
• The anxiety of encountering paparazzi affected his mental health. Elordi even faced rumors that he had called the paparazzi on himself, which intensified the pressure he felt.
• Elordi moved to Los Angeles and filmed two sequels to The Kissing Booth, but he still grappled with the challenges of fame.
• He received advice from actor Ben Affleck, who acknowledged the struggle of feeling like a phony in certain moments. Elordi reflected on how fame skews one’s view and creates a paranoid way of living.
• Elordi is actively trying to overcome his anxiety of his ego overtaking him. As he struggled with homelessness, Elordi slept on his friends couches and cars. 
• He explained how his dog Layla provided him with happiness and warmth.
• In Euphoria, Elordi portrays the complex character Nate Jacobs, who exhibits narcissism, manipulation, and violent temper. Despite the negative perception of his character, Elordi successfully separated himself from Nate’s traits. He intentionally lost weight to better portray Nate’s mental struggles, demonstrating his commitment to authenticity in his acting.
• Elordi has found a “more functional” workout regime that aligns with his goal to stay healthy and active throughout his life. His focus is on maintaining overall well-being, including mental health.

Isla Fisher

Fitness:

• Isla works out with a personal trainer and enjoys doing that help with her cardio, posture, and muscles.
• Prefers outdoor activities over gym workouts.
• Enjoys hiking and swimming as her main cardio exercises.
• Practices yoga five times a week for peace of mind and body.
• Follows the Tracy Anderson workout method to add variety to her routine.

Nutrition:

• Believes in proper nutrition and moderation in eating habits.
• Consumes a mostly vegan diet with a lot of plant-based meals.
• Includes rich omega-3 foods like salmon and mackerel for skin health.
• Avoids treating her body like a “garbage can” by avoiding unwholesome foods.

Mental Health:

• Isla enjoys doing outdoor activities as a way to get active while also clearing her mind.
• Supports children affected by the cost-of-living crisis, reflecting her compassionate nature.
• Uses humor and storytelling to make new friends and cope with a nomadic childhood.
• Finds acceptance and peace with her body, focusing on the positives.

Chris Hemsworth

Fitness:

• Growing up Chris enjoyed surfing and playing Aussie rules football.
• To stay in shape for films he trains with his personal trainer Luke Zocchi.
• He focuses on targeting different areas of the body such as his back, chest, shoulders, arms, and full body circuits.
• Follows a 5-day training schedule focusing on different body parts each day.
• Engages in functional exercises with bodyweight and weights, reducing rest for efficiency.
• Incorporates HIIT workouts, including boxing, squats, and core exercises.

Nutrition:

• Chris has a set diet which helps with the gym gains.
• Consumes around 4,500 calories per day across eight meals every two hours.
• Diet includes steak, chicken, fish, sweet potatoes, white rice, and protein shakes.
• Starts the day with a green shake made of leafy greens, low-glycemic fruits, nuts, and seeds.

Mental Health:

• Chris emphasizes that living for yourself and not others is what keeps him motivated to make new experiences and enjoy life.
• Practices mindfulness, meditation, and breathwork, especially during sauna and ice bath routines.
• Engages in physical activities like surfing to stay present and mindful.
• Prioritizes sleep management and stress reduction techniques.

Claire Holt

Fitness:

• Claire workouts using apps as a form of guidance and motivation such as Obe Fitness, Peloton, Soto Method, and Melissa Wood Health.
• Engages in workouts 3 to 5 days a week.
• Runs 2 to 5 miles once a week at a moderate pace.
• Includes strength training, yoga, and cardio exercises.
• Enjoys sports like volleyball, tennis, swimming, and water polo.
• Her go-to fitness essentials are resistance bands, bala weights, yoga mat, pilates ball, foam roller, and cute workout clothes!

Nutrition:

• Claire focuses on eating organic foods but does say she eats out a few times a week.
• Follows a diet of clean food with healthy carbs and proteins.
• Enjoys HU chocolate every night (low sugar and vegan).
• Occasionally drinks alcohol but in moderation.

Mental Health:

• Claire utilizes working out as her “me” time she says she likes to get a good sweat in and that it makes her feel content.
• Advocates for mental health awareness.
• Has been open about her personal struggles with mental health.
• Uses her platform to promote conversations about mental well-being.

Nathalie Kelley

Fitness:

• Instead of going to the gym she likes to do more natural outdoor activities such as walking and running outside for cardio.
• Nathalie incorporates yoga into her mornings, often after a meditative cup of tea.
• She enjoys Power Flow classes, which are taught in a slightly heated room.

Nutrition:

• Nathalie starts her mornings off with a glass of warm water and lemon slices.
• She has been focusing on a healthy diet consisting of lots of vegetables and meat for protein. 
• She follows a diet that omits seeds, grains, and nuts due to her condition of psoriasis.
• Nathalie prefers skincare and nutritional products with pure and natural ingredients.

Mental Health:

• Nathalie enjoys tea ceremonies which are like a moving meditation. She says she does this every morning and that it starts her day off with a clear mind. 
• She emphasizes the importance of finding a wellness program that suits individual needs and circumstances.
• Nathalie uses her platform to destigmatize mental health issues and promote open conversations about mental well-being.

Nicole Kidman

Fitness:

• Growing up Nicole’s family ran marathons, resulting in her to enjoy running till this day.
• She also likes to do outdoor activities that keep her fit such as hiking, skiing, horseback riding, yoga, etc.
• Includes walking or running in her neighborhood, especially enjoying the warm Nashville weather.
• Prefers cardiovascular activities over muscle-building, with swimming, running, and spinning as part of her routine.
• Regular yoga practice for relaxation and targeting trouble spots like arms, butts, and legs.
• Engages in 55-minute Pilates sessions for core strength and flexibility.
• Enjoys sports like tennis and outdoor runs, particularly on the beach in Australia.

Nutrition:

• Nicole allows herself to eat what she desires but in moderations. 
• She says that she makes 80% of her diet healthy while the remaining 20%, sometimes 30% includes treats she wants to eat such as carbs and cheese.
• Incorporates a lot of seafood into her diet, avoiding pork and processed foods.
• Enjoys fresh vegetables and fruits, particularly from Australia.
• Prefers fresh bread with homemade jam and eggs, with a cappuccino on the side.
• Takes a daily multivitamin to fill any nutritional gaps.

Mental Health:

• Nicole opened up about her depression and says that acknowledging and working towards the problem instead of away helps improve her mental health alot.
• Delves deeply into her roles, sometimes affecting her mental state due to the intensity of the characters she portrays.
• Values the experiences and knowledge gained from her acting career and seeks to stay open and raw in her emotional expressions.

Hugh Jackman

Fitness:

• Hugh trains in the gym consistently in order to play and look the part in his films.
• He focuses on the chest, shoulders, legs, back and core.
• These workouts consist of running, squats, arm presses, sit ups, lat pull downs, etc.

Nutrition:

• Hugh’s diet focuses on bulking and eating as much whole foods and proteins as possible for weight gain resulting in him consuming 8,000 calories a day. 
• The foods he eats consist of chicken burgers, baked salmon, vegetables, fruits, etc.

Mental Health:

• Hugh Jackman has revealed that he has been attending therapy to help him cope with unresolved childhood trauma and the impact of his mother leaving when he was 8 years old. He has found therapy to be helpful in gaining a better understanding of his experiences and improving his relationships with loved ones 
• Jackman suffered sleepless nights while playing the role of Peter, a workaholic with a new partner, young baby, an ex-wife and their troubled teenage son. The star says he continues to consult a therapist who helped him through filming.
• While Hugh was filming, he was able to work with a therapist on set who could help him get through unsettling scenes. 
• Jackman believes that mental health support should be available on film sets, especially for movies dealing with challenging material
• Jackman advocates mental health support. Jackman says he hopes his films will spark conversations around mental health issues that are urgently needed.
• He also has mentioned that intimacy coaches have become more common on film sets for scenes involving intimacy. He believes that just as physical well-being is important, mental health support should also be prioritized

Dacre Montgomery

Fitness:

• Dacre Montgomery is an all-rounder when it comes to fitness and health. He focuses on different aspects of fitness everyday.
• In regards to weight training and strength building, Dacre focused on endurance, lifting low weights at high reps.
• Dacre is keen on boxing as well, as it is one way to build strength without resorting to heavy lifting. He uses resistance bands to help in training as well. 
• Implements a well-rounded fitness routine including weights, resistance bands, boxing, yoga, and surfing.
• Focuses on light weights, high reps, static holds, and resistance band training.
• Trains almost 5 to 6 days a week, with each session lasting 1.5 to 2 hours.

Nutrition:

• Dacre’s diet consists of a protein-rich and a high carbohydrate diet. He focuses on good carbs over bad ones.
• By that, we mean whole grain bread or pasta, brown rice, sweet potatoes, leafy green vegetables, and fibrous fruits. When it comes to proteins, you can do no wrong with chicken breast, lean steak, fish, or alternatives like quinoa.

Mental Health: 

• Dacre Montgomery reported that he struggles with anxiety. To help his mental health, Montgomery likes to do yoga. 
• After his injuries, he moved to a low-intensity regime that included the art of yoga. This decision, in return, helped his mental health and his anxieties. Learning to calm one’s body and mind is a sign of strength. He also likes to surf regularly. It is an escape from the world.
• Advocates for mental health awareness and has shared his personal struggles with depression.
• Has spoken about his experiences with nerves and anxiety, using them as a motivating factor in his career.
• Open about his obsessive-compulsive disorder (OCD) and the importance of addressing it.

Alex O’Loughlin

Fitness:

• O’Loughlin starts with a ten minute light jog or skipping. He follows this up with intervals and low-intensity exercises. His circuit workout consists of 3-5 rounds of bench press, squats, chin ups, shoulder press, lunges, bent-over dumbbell rows, and low-intensity cardio. 
• He works out five times a week and each workout consists of intervals or circuits. Sometimes instead of intervals or circuits he will instead do a boxing workout. 
• In addition Alex loves to exercise outdoors and he will occasionally integrate running hills with climbing and push ups.

Nutrition:

• Alex makes sure to drink about two gallons of water a day. 
• Breakfast consists of a half-cup of oatmeal, a banana, a few almonds, and a splash of 2% reduced-fat milk.
• Lunch and dinner include a balanced combo of protein, veggies, and carbs — and he has a simple paradigm for portion control.

Mental Health:

• Alex had opened up about his struggles with OCD, obsessive compulsive disorder, and ADD, attention deficit disorder. To help ease his mind, Alex likes to ride motorcycles, rock climb, listen to music, and play his guitar. He, also, likes to indulge in Jiu Jitsu as he did since childhood.
• Embraces meditation for inner peace and balance.
• Serves as a celebrity ambassador for causes including cancer research and mental health awareness.

Margot Robbie

Fitness: 

• Margot Robbie is a fitness geek. She trains with her PT, David Higgins in order to stay strong and healthy, both physically and mentally. Robbie works on a combination of strength training and reformer Pilates.
• They start with a warm-up of foam rolling for five minutes. Next, taking minimal rests, she does 15 reps of a combination of chest, oblique, bicep, and shoulder training.
• Includes a 500-rep ab challenge within her workouts.
• Follows a 6-days a week workout routine that incorporates weight lifting, cardio exercises, and sessions of ballet or Pilates.

Nutrition: 

• This Barbie eats right! She avoids saturated fats, fast foods, sugary drinks, and chocolate.
• Eats porridge, berries, and a kale and apple smoothie for breakfast.
• Has lemon chicken and brown rice for lunch and fish (usually tuna) and sweet potato for dinner.
• Maintains a diet that avoids most saturated fats and includes plenty of quality proteins and vegetables.

Mental Health:

• To help manage her stressful day, Robbie has a list of things she needs to do that specific day. This includes long-term, short-term, fun things, and non-fun things.
• Robbie likes to start her day with writing a plan for the things she can do at home. She believes that achieving a goal-no matter how big or small- can really help offer a sense of control and purpose at any time. 
• She also indulges in Brazilian Jiu-Jitsu to improve her mental health as well. This with the incorporation of yoga is a great way to decompress.
• Raises awareness for mental health and shares advice for those struggling with anxiety and isolation.
• Incorporates hot yoga sessions, contrast baths, and Epsom salt soaks into her routine for both physical and mental benefits.

Phoebe Tonkin

Fitness:

• Phoebe Tonkin likes to do boxing and interval training with her trainer, Tracy Anderson. She tries to go four to five days a week. Her routine consists of chest and tricep workouts, dancing, back and biceps workout, legs and glutes workout, and shoulders and upper body workout.
• When starting to feel out of shape, she slowly reintroduces exercise, limits the amount of sugar and dairy intake, and redirects her focus to reduce stress.
• Enjoys swimming, running, and hiking as her favorite cardio workouts.

Nutrition:

• Avoids refined sugar, dairy products, high carb, and junk foods.
• Incorporates green and leafy vegetables, fruits, nuts, seeds, salmon, and lean chicken into her diet.
• Tonkin’s daily diet consists of an almond milk latte, a fruit salad of berries and apples for breakfast; almonds and dark chocolate for snacking during the day; and a piece of grilled salmon or hormone-free, organic chicken with vegetables and maybe quinoa [for dinner]. She also tries to fit in a green juice daily. Her favorite guilt-free snack consists of dates with a spoonful of almond butter in them. 

Mental Health:

• Tonkin expresses how feeling lonely and being an introvert is difficult. Her dog provided her with a sense of purpose. Her dog forces her to be more active. To battle loneliness and over-thinking, 
• Tonkin goes on walks, exercises, and turns off her phone. She also reads many self-help books to help her mentally. With the company of her friends, they like to go horseback riding.
• Advocates for mental health awareness and works on projects that highlight mental health issues.
• Prepares for roles by researching and understanding the experiences of people dealing with addiction and recovery.

Sam Worthington

Fitness:

• Sam Worthington works out with the help of his personal trainer, Rodney Johnson. For his training, Wrothington was doing five or six hours of training a day. He would get up, train for two hours, eat, then have a short sleep. After this, he would get up, train again with heavy weights, eat and sleep again.
• Regular training sessions, including:
  • 3 sets of crunches (10-12 reps)
  • 3 sets of lateral raises (10-12 reps)
  • 3 sets of squats (10-12 reps)
  • 3 sets of hammer curls (10-12 reps)
  • 3 sets of Russian dips (10-12 reps)
  • 3 sets of incline dumbbell bench press (10-12 reps)
  • 3 sets of hanging knee raises (10-12 reps)
  • 3 sets of triceps dips (12-15 reps)
  • 3 sets of seated dumbbell rows (12-15 reps)

Nutrition:

• Sam does not follow any particular diet and eats whatever he likes. His food includes lots of protein and carbs to get energy for intense training. 
• He loves indulging in pepperoni pizza and loves to cook eggs. 
• He does not drink either, as he is well over eight years sober. 

Mental Health:

• After his battle with alcoholism and anxieties, Worthington has been sober for over 8 years! He explained that his emotional growth was a result of his sobriety. Spending time with his family and taking time away from acting benefits his health mentally.

These hotels have been carefully selected based on their exceptional gym facilities, combining cutting-edge equipment, expertly curated wellness programs, and a dedication to creating an environment that fosters holistic well-being. Join us as we unveil these fitness havens that promise to elevate your stay and transform your health journey in the UAE.

Ranked in alphabetical order:

Atlantis The Palm – Dubai

Atlantis The Palm – Dubai: AWAKEN Fitness at Atlantis offers a comprehensive fitness and wellness experience at their AWAKEN Fitness center. Here’s what you can expect:

• A state-of-the-art gym with Technogym Artis line of strength, conditioning, cardio, and functional fitness equipment.
• Personal training services to help you train for athletic life events and achieve your fitness goals.
• Stretch Pod for assisted stretching, perfect for pre or post-workout routines.
• Cryotherapy to speed up recovery, reduce inflammation, and enhance energy levels.
• PNF Assisted Stretching, an advanced form of flexibility training and rehabilitation.
• Guided Meditation classes to enhance your state of mind and increase self-awareness.
• Aqua Sound Bath, combining the therapeutic benefits of floating in water with the harmonic frequency of singing bowls.
• Family Sound Bath sessions to strengthen family bonds.
• Anti-Aging Cryotherapy to stimulate collagen production for youthful-looking skin.
• Programs for Metabolism and Weight Loss through cryogenically cooled air treatments.
• Muscle and Injury Recovery services to assist in faster, non-invasive recovery.

Please note that guests must be aged 16 years and above to use the fitness facilities. For those looking for a holistic approach to wellness, AWAKEN Fitness at Atlantis The Palm is designed to cater to both physical and spiritual well-being.

Burj Al Arab Jumeirah – Dubai

Burj Al Arab Jumeirah – Dubai: The Talise Fitness gym at Burj Al Arab offers a state-of-the-art fitness center with personal training, an indoor lap pool, and various fitness programs. Here’s what you can expect:

• Advanced Fitness Equipment: The gym is equipped with the latest machines and technology to ensure a comprehensive workout.
• Personal Training: Skilled trainers are available to provide one-to-one tuition, helping you achieve the best results from your gym session.
• Fitness Programs: A variety of fitness programs are tailored to meet individual goals and preferences.
• Yoga Studio: For those who prefer a more meditative approach to fitness, there is a dedicated yoga studio.
• Indoor Lap Pool: An indoor lap pool is available for swimming workouts or relaxation.
• Athlete-Level Facilities: The gym boasts facilities that cater to professional athletes, ensuring a high-quality fitness experience.
• Class Timetable: A schedule of fitness classes is available, offering more structured workout options.

Emirates Palace – Abu Dhabi

Emirates Palace – Abu Dhabi: The fitness center at Emirates Palace includes two fitness suites open 24 hours, state-of-the-art machines, and qualified fitness instructors. Here are some of the features you can expect:

• Two fitness centers open 24 hours, equipped with state-of-the-art Techno Gym machines.
• Qualified fitness instructors are available to guide and assist.
• The Beach Club facilities include a 1.3km private beach, two resort pools, a water sports center, a kids club, tennis and padel courts.
• There are over 6km of jogging paths within the Emirates Palace premises for those who prefer outdoor running.
• Complimentary bicycle use is offered, allowing guests to explore the surroundings at their own pace.
• For football enthusiasts, there are football fields available.
• Luxury beach cabanas provide a relaxing space to unwind after a workout.

The Hilton Hotel Dubai Al Habtoor City

The Hilton Hotel Dubai Al Habtoor City: The Hilton Hotel Dubai Al Habtoor City offers a range of gym facilities designed to cater to various fitness preferences. Here’s what you can expect:

• Perfect Gym: A well-equipped fitness center that has received high praise for its facilities.
• Cardio Machines: A selection of machines for cardiovascular workouts.
• Strength Machines: Equipment available for strength training.
• Weights: A range of weights, including dumbbells, to cater to your lifting needs.
• Fitness Classes: The hotel offers group fitness classes with internationally acclaimed trainers, including Pilates, Zumba, weightlifting, and functional circuits.
• 24-hour Fitness Studio: For those who prefer to work out at any time of the day or night, including a Yoga Studio.
• Outdoor Activities: The hotel also features a Tennis Academy on-site for guests looking to play tennis.

These facilities are part of the hotel’s commitment to providing an indulgent host of family-friendly amenities, ensuring an enlivening stay for all guests.

Jumeirah Beach Hotel – Dubai

Jumeirah Beach Hotel – Dubai: The J Club at Jumeirah Beach Hotel offers an extensive range of gym facilities at their J Club, which is more than just a gym, providing a luxurious wellness experience. Here’s what you can expect:

• A 500-square metre gym with panoramic views of the iconic Burj Al Arab, featuring Technogym cardio equipment, resistance machines, and a free weights area.
• MyZone wearables and screens to track your fitness stats.
• Three group studios including an immersive spin room, a mind and wellness studio, and a high-impact studio.
• Performance and rehabilitation training offered by experts from Elite Sports.
• An outdoor strength and circuit area, a running track, a 25-metre lap pool, six tennis courts, and three squash courts.
• Access to Talise Spa for relaxation, Wild Wadi Waterpark, and KiDS Club for family entertainment.
• A variety of fitness classes and personal training options are available to meet all your fitness needs.

JW Marriott Marquis Hotel Dubai

JW Marriott Marquis Hotel Dubai: offers a well-equipped gym facility known as Club Marquis. Here’s what you can expect:

• 24-Hour Access: The fitness center is open around the clock, catering to guests regardless of their schedule.
• Cardio Equipment: A selection of modern Technogym cardio machines for a variety of workouts.
• Weight-Training Machines: Comprehensive equipment for strength training and muscle building.
• Free Weights: An array of dumbbells and barbells to cater to free weight exercises.
• Personal Training: In-house instructors are available to guide you through your fitness routine.
• Additional Amenities: The gym also includes a sauna, steam room, and spa services for relaxation and recovery after your workout.

For those interested in aquatic activities, the hotel also features a rooftop swimming pool with sun loungers and parasols, providing a serene environment for relaxation or a refreshing swim.

Mandarin Oriental Jumeira, Dubai

Mandarin Oriental Jumeira, Dubai: The Mandarin Oriental Jumeira, Dubai, offers an extensive range of gym facilities designed to cater to various fitness goals and preferences. Here’s what you can expect:

• State-of-the-Art Equipment: The Fitness Centre is equipped with over 35 Technogym Cardio and Strength machines, ensuring a comprehensive workout experience.
• Functional Training Area: High-performance functional equipment, including the Omnia 3, SkillRow, and SkillMill self-powered treadmill, is available for dynamic workouts.
• Movement Studio: A 1,500 sqft space with the fully adaptable OUTRACE functional training rig, perfect for freestyle workouts.
• Personal Training: Specialized instructors offer personalized exercise programs to help you achieve optimal results.
• Fitness Assessment: Experienced instructors can guide you through a physical fitness examination to measure recovery time, fitness levels, body fat, and flexibility.
• Diverse Fitness Classes: The hotel offers a variety of classes, including MO MAX, a fast-paced functional training program, MO Box, a fitness-focused boxing class, and MO Dance, a free-flowing fitness dance class.
• Beach Blaster Bootcamp: Available from October to May, this beach-based functional training program improves speed, strength, stamina, power, and agility.
• Martial Arts Academy for Kids: The Little Nomads Martial Arts Academy provides martial arts classes such as Taekwondo and Kickboxing for children and teens.
• Padel Court: The Skyline Padel Court offers an exciting sport experience with equipment provided, open from 10 am to 10 pm.

Millennium Airport Hotel Dubai

Millennium Airport Hotel Dubai: The gym facilities at the Millennium Airport Hotel Dubai are quite impressive. The hotel’s MPower Fitness Club features a range of equipment to cater to various workout preferences. Here’s what you can expect:

• Cardio Machines: Treadmills, ellipticals, and stationary bikes for your cardiovascular training.
• Strength Equipment: Weight machines, dumbbells, barbells, and benches for muscle-building workouts.
• Functional Training: Equipment like kettlebells, medicine balls, and TRX for a full-body workout.
• Rowing Machines: For a comprehensive workout that combines cardio and strength training.

The gym is designed to accommodate both casual exercisers and fitness enthusiasts, ensuring that all guests have access to a quality workout experience. Additionally, the hotel was recognized as the Middle East’s Leading Airport Hotel at the World Travel Awards (WTA) 2023, which speaks to the overall quality of its facilities.

The Retreat Palm Dubai MGallery by Sofitel

The Retreat Palm Dubai MGallery by Sofitel: offers a comprehensive wellness experience with its gym facilities, which are part of the Rayya Wellness centre. Here’s what you can expect:

• State-of-the-Art Fitness Centre: A modern gym equipped with the latest fitness equipment.
• Holistic Health Programs: Tailor-made health and wellbeing programs designed to suit individual needs. Here is their offering for their exclusive 24 hour wellness retreat:

• Luxury Spa: A tranquil space offering a variety of treatments for relaxation and rejuvenation.
• Wellness Clinic: Professional services for a holistic approach to health.
• Recreation Facilities: A variety of options to keep guests engaged and active.
• Fitness Classes: The resort provides access to fitness classes as part of its wellness offerings.
• Sauna, Steam Room, and Jacuzzi: Facilities available for relaxation and muscle recovery.
• 24-Hour Access: Guests have unlimited access to the gym, ensuring flexibility in their workout schedule.

The Retreat Palm Dubai is dedicated to providing a sanctuary for health and wellness, making it an ideal choice for those looking to focus on their physical and mental wellbeing during their stay. Whether you’re interested in a fitness retreat or simply maintaining your workout routine while traveling, this resort has you covered.

The Ritz-Carlton, Dubai

The Ritz-Carlton, Dubai: The gym provides picturesque views of the Dubai skyline. It also offers a luxurious fitness experience with the following amenities:

• A state-of-the-art fitness center that is open 24 hours a day, providing guests with the flexibility to work out at their convenience.
• The fitness center is equipped with a variety of free weights, weight machines, and cardio equipment with TVs by MATRIX® equipment.
• For relaxation and recovery, there are steam rooms and hot and cold plunge pools.
• The hotel also features an indoor swimming pool that is heated, allowing for a comfortable swim regardless of the weather.
• For outdoor fitness enthusiasts, there are four tennis courts and opportunities to engage in beach activities such as water skiing and kite flying.

Shangri-La Hotel Dubai

Shangri-La Hotel Dubai: This hotel’s fitness center is equipped with modern gym equipment and here’s what you can expect:

• Fitness Centre: Open from 6 a.m. to 12 a.m. with state-of-the-art cardiovascular and weight training systems.
• Outdoor Swimming Pool: Available from 6 a.m. to 10 p.m. for adults, with extended hours for children until 7 p.m..
• Squash and Tennis Courts: Accessible from 6 a.m. to 12 a.m., perfect for guests who enjoy racquet sports.
• Hot Whirlpool Bath: A relaxing option for post-workout recovery.
• Group Classes and Personal Trainers: To help you reach your fitness goals, whether you prefer individual attention or the dynamic of a group workout.
• 24/7 Gym Access: For hotel and residence guests, ensuring that you can work out at any time that suits you.
• Health Club Memberships: Offering additional benefits and access hours for local members.

Sheraton Grand Hotel, Dubai

Sheraton Grand Hotel, Dubai: Located on the 53rd floor, the gym offers amazing views and a variety of equipment, including a kinesis training system. Here’s what you can expect:

• 24/7 Access: The gym is open around the clock, allowing you to exercise at any time that suits your schedule.
• Technogym Equipment: The fitness center is equipped with the latest Technogym machines, ensuring a high-quality workout experience.
• Personal Training: Certified personal trainers are available to tailor workout programs for all fitness levels.
• Variety of Equipment: The gym features treadmills, ellipticals, stationary bikes, weight machines, dumbbells, barbells, kettlebells, benches, a cable machine, and a kinesis training system.
• Wellness Facilities: In addition to the gym, there’s a health club, swimming pool, and a spa on the 52nd floor, where you can relax and enjoy views of the city’s skyline.

8 more coming soon…

Being in top physical shape is essential for actors who take on demanding roles that require extreme athleticism, stunt work, or revealing costumes. Maintaining well-rounded fitness, nutrition and mental wellness allows performers to give their all on screen without compromising their health. 

In the realm of cinema, where every frame tells a story, there exists a league of extraordinary British actors and actresses who not only command the screen but also conquer the challenges of fitness, nutrition, and mental well-being with unparalleled grace. Join us as we unveil the secrets behind their stellar physiques, impeccable diets, and resilient minds. Get ready to be inspired by their dedication and dazzled by their undeniable allure in this exploration of Britain’s fittest stars.

Houston’s Fitness Czar Samir Becic has this to say of these fit Brits “Congratulations to all the remarkable individuals who made this list. Thank you for being amazing role models, especially to the younger generation.”

This list honors some of Britain’s hardest working stars who exemplify dedication to their craft through disciplined lifestyle routines. From grueling workouts to meticulously clean eating, get inspired by the secrets behind their success. Here are 2024’s fittest British actors and actresses:

India Amarteifio

Fitness:

• India Amarteifio, the Queen Charlotte: A Bridgerton Story actress enjoys  sharing her wellness journey with her followers and fans on her Instagram story. 
• She enjoys going on “hot girl walks”. She can be found taking these long walks when she is not on set. 
• She also works out with her personal trainer, Aimee Victoria Long, 2 to 3 times a week.
• Some of their workouts are focused on pilates and barre fitness. 

Nutrition:

• This natural beauty queen has a diet made of whole foods. 
• India takes pride in her gut health. She takes probiotics on a daily basis. 

Mental Health Practices:

• She enjoys partaking in mindfulness activities in between her busy set days. 
• India loves spending time with her family. 
• She also likes reading and listening to live music to unwind.
• Three of Amarteifio’s tips can be incorporated into the category of ‘mindfulness’. From her personal experience, she recommends “spending time with family and friends”, reading and enjoying live music.

​​Gemma Arterton

Fitness Routine:

• Gemma enjoys doing pilates and yoga as a way to stay active.
• She also enjoys running and swimming when she can find somewhere nice to swim. 
• She also likes to run and do yoga as well. 

Nutrition:

• Gemma does not believe in starving her body or participating in crash diets.
• She generally tries to eat a balanced diet consisting of foods like loads of fresh and fibrous vegetables and fruits. 
• Gemma refrained from alcohol and cut her carbs in order to stay lean and healthy. 

Mental Health:

• Gemma really enjoys doing yoga to start her morning off.
• Gemma Arterton has spoken about the stigma surrounding mental health and the need to have open conversations about it. She has expressed a desire to start conversations and break down the barriers surrounding mental health.
• Arterton believes in the power of honest conversation when it comes to mental health. In “The Escape,” her character is not given the help she needs, and Arterton emphasizes the importance of people being able to talk openly about their struggles.
• Self care is a big part of Gemma’s life, and she makes sure to give herself the time in the morning and evening to take care of her skin. 

Christian Bale

Fitness Routine:

• Although Christian weight lifts he says that he prefers to do cardio such as running, he’s begun to incorporate running into his everyday life such as his off days.
• When he workouts in the gym he dedicates different days to different muscle groups.

Nutrition:

• Christians meal plan consisted of eating in ratios such as breaking up his amount of fat, proteins and carbohydrates.
• As a vegetarian he avoided getting protein intake from foods such as chicken and beef. 
• Instead he eats foods such as eggs, cottage cheese, and proteins.
• Christian also avoided eating and drinking anything with sugar. 

Mental Health Practices:

• Christian says that he enjoys running because it clears his brain and also has health benefits.
• For “The Machinist,” Bale lost a staggering 63 pounds to portray the emaciated character Trevor Reznik. His transformation was drastic, and he achieved this by restricting his diet significantly. Bale’s ability to maintain mental resilience during this process was crucial. He immersed himself in the role, using activities like reading to pass the time.
• Despite the challenges, he found that losing physical weight allowed him to channel more energy into his brain. As a result, he could read for 10 hours straight without needing distractions or breaks.

Kate Beckinsale

Fitness Routine:

• Kate Beckinsale, famous for her roles in the “Underworld” series, is known for her commitment to fitness and has been praised for her toned physique.
• Kate works out in the morning, and she may even do “two-a-days”, where she works out at a later time in the same day. She works out with her personal trainer Gunnar Peterson.
• She focuses on compound exercises that work out two muscle groups at the same time. Some of her favorite compound exercises include sit ups with combination punches and biceps curls and squats.
• After her eight compound exercises, Kate likes to do 90 to 120 seconds of a cardio interval, like rowing or the VersaClimber. She’ll follow that up with her set of eight exercises again, but with heavier weights, bands, or faster reps.
• When she is not able to get to the gym, she likes to participate in LEKFit classes. These trampoline classes are streamed online, and this allows her to stay fit from the comfort of her own room.

Nutrition:

• Kate does not like to eat a lot of sweets, and she doesn’t drink alcohol because it tends to hold a lot of unwanted calories. 
• She has a predominantly plant-based diet. She cut out caffeine and alcohol. 
• Before her morning workouts, Kate eats a high protein meal like chicken and eggs with grass-fed butter. 
• For her other meals, she’ll go for foods like salmon, salads with brussel sprouts, and radishes and sunflower oil. 

Mental Health Practices:

• Kate enjoys doing yoga for both her fitness regime and her mental health. 
• She has recently took up meditation to enhance her days, at first with skepticism. She’s incorporated meditation into her daily schedule. She does this everyday for 15 minutes. She Skypes with her instructor to help her through her meditation sessions.
• “The meditating thing is something I resisted for decades. It used to irritate me when people used to say, ‘you should do that.’ Actually, I’ve found it completely transformative. As a culture, we’ve become not used to taking a still pause. It’s so good for you. I’m blown away by how helpful it’s been,” she said.
• Kate removed caffeine from her diet because it caused her anxiety to be heightened. Once she removed caffeine from her diet, her ability to regulate her emotions improved. “I had terrible anxiety and panic attacks when I was in my early 20s and didn’t for a second correlate to the fact that I was drinking six or seven espressos a day. I’m just not someone who can handle caffeine, it turns out,” she said about abandoning the drink. “That made me feel a little bit better.”
• She also finds it important to have a good support system around her. These could be girlfriends, her family, or her two cats.
• Kate Beckinsale believes that having close female friendships is extremely important for processing life experiences, offering mutual support, and gaining different perspectives. She values male friendships as well but emphasizes the significance of bonding with other women.

Emily Blunt

Fitness Routine: 

• Emily Blunt’s trainer, Monique Eastwood, helps her get her body ready for all of her amazing movie roles.
• Her training workouts for the week can include 4 sessions of HIIT and bodyweight and power moves, resistance band workouts, ballet-style workouts, and a power stretch session to release and lengthen her body. 
• In a typical workout session with her trainer Monique, Emily can be found doing wide-leg deep squats with single-arm circles, wide-leg squat pulses, low squat with leg kicks, plié into curtsey with rotation, plié pulses, and narrow squat jump into wide plié. 
• She also likes to do 1 hour sessions of physical therapy. This allows her to stay strong and agile to keep up with her daughters, and it also allows her to have a balance to her crazy workout and filming schedule. 

Nutrition: 

• Emily does not have a particular diet, but she does try to avoid junk food and sugar.
• She includes a lot of whole foods, vegetables, fruits, lean meats, and complex carbs in her diet.
• When she is not filming, she does reward herself with her favorite meals in moderation. 
• Emily likes to eat foods like gluten-free wholegrain bread, green tea, chicken soup, salmon, and lots of healthy vegetables. 

Mental Health Practices:

• Emily Blunt struggled with a near debilitating stutter since childhood. Acting provided her with an opportunity to explore her voice in a professional setting. While it didn’t cure her stutter, it gave her the confidence and practice needed to become secure with her speech impediment.
• Blunt has been actively involved in raising awareness about stuttering and supporting organizations that help individuals with this speech disorder. She has worked with the American Institute for Stuttering and has dedicated her time and energy to help children overcome stuttering through educational resources.
• Emily’s busy work schedule can sometimes be overwhelming for her since she is a mom of two young children.
• She enjoys spending time with her daughters and husband when she has a break from filming. 

Henry Cavill

Fitness Routine:

• Best known for portraying Superman in the DC Extended Universe, Henry Cavill is known for his muscular physique and intense workout routines.
• Henry works out 4 to 5 days a week, at Mark Twight’s gym. 
• He can be found doing 100 bodyweight front squats, kettlebell workouts, rowing, and cardio. 
• He goes for a run or a jog in the morning before breakfast.

Nutrition:

• Henry typically starts his day with a protein shake, made with one and a half scoops of a 100% grass-fed whey protein, vanilla flavor, with a cup of oats and some berries.
• He also has an omelet with a bit of ham, about six ounces of beef filet.
• Cavill may also have chicken and white rice with a side of curry sauce for one of his meals.
• For dinner he could have beef with sweet potato or another variation of chicken and rice in order to maintain his physique.
• He ends the night with another protein shake. 

Mental Health Practices:

• The gym is a place for Henry that benefits him both psychologically as well as physically. 
• Cavill has been dabbling in stoicism.
• He appreciates some of its core tenets, such as not letting things beyond his control affect his mental state.
• His philosophy is to focus on what he can control and work towards that, rather than getting bogged down by external factors
• When faced with difficulties, Cavill forges ahead regardless of obstacles.
• He views setbacks as opportunities for growth and healing.
• For example, when he injured his hamstring while working on “The Witcher,” he focused on healing and finding the silver lining instead of dwelling on the setback.

Gwendoline Christie

Fitness Routine:

• Gwendoline works with her trainer Dalton Wong, who helped her train for her intense fighting scenes.
• Her workout can consist of strength training, postural stunts, and flexibility. Postural stunts help her posture and her joint mechanics.
• She begins her workouts with foam rolling, and some massage ball work, in order to release the tissue. After that, she does rows, squats, Ys and Ts, and some cardio.
• Gwendoline ends her workout with restorative stretches to help with muscle recovery.

Nutrition:

• Gwendoline likes to stick with a clean and balanced diet. 
• She enjoys eating foods with a lot of protein, healthy complex carbs, and healthy fats.
• For breakfast, she likes to have greek yogurt with berries and nuts. This gives her energy and fills her up with good essential fatty acids and fiber.
• For lunch, Gwendoline opts for her choice of protein, lots of vegetables, and avocado or olive oil for a healthy fat.
• She has a variation of her lunch for dinner. She adds a complex carb like rice to keep her full throughout the night.

Mental Health Practices:

• Gwendoline has a very busy schedule, so she makes sure she gets to bed early for an adequate amount of sleep. 
• Playing Brienne of Tarth in Game of Thrones made her question what it means to be a woman and confront gender stereotypes. She embraced her androgyny, height, and strength, which were integral to her role as Brienne.
• She finds clothes that make her feel more than herself interesting, preferring those that allow her to take up more room rather than diminish her presence. She is using fashion as a form of expression.

Emilia Clarke

Fitness Routine:

• Emilia enjoys staying active by doing yoga, HIIT and pilates.
• When training she prefers to use her own bodyweight instead of using actual weights. 
• This keeps her body lean instead of bulking up. 

Nutrition:

• Emilia’s diet plan consists of lots of vegetables, fish, and protein.
• She focuses on having a clean and healthy diet.
• Rather than eating out, Emilia prefers home cooked whole foods meals.

Mental Health Practices:

• Emilia says the support and people around her is what keeps her going. 
• Emilia Clarke has been open about her mental health journey, especially following her experiences with brain hemorrhages. She has shared some of her practices and perspectives.
• Emilia Clarke has incorporated a yoga routine and meditation into her daily life for several years. She often ends her practice with an affirmation, which varies depending on how she feels each day.
• After her health scares, Clarke’s outlook on life changed significantly. She became more grateful for her life and gained a new perspective on how lucky she is to be alive.
• Emilia and her mother set up the charity SameYou in 2019, which aims to provide support for people with brain injuries and raise awareness about the need for better rehabilitation and mental health recovery treatment.
• These practices and her work with SameYou reflect her commitment to not only her own mental health but also to helping others who face similar challenges.

Jodie Comer 

Fitness Routine:

• Jodie works out 5 to 6 times a week, and her workouts typically last an hour or an hour and a half.
•  Her workout routine contains cardio, weight training, and hot yoga. 
• She typically does 20 to 30 minutes of cardio on the treadmill to warm up. 
• For her weight training routine, she can be found doing exercises like leg extensions, squats, kettlebell swings, bench press, cable rows, and deadlifts. 
• Alongside hot yoga, Jodie also enjoys doing pilates.

Nutrition:

• Jodie has a balanced diet, and she enjoys eating her mom’s food.
• She also eats a lot of fruits and vegetables. When she is hungry throughout the day, she will grab an orange or another piece of fruit. 
• She also drinks at least a gallon of water everyday in order to say hydrated. 
• For breakfast, she may have scrambled eggs, avocado toast, and orange juice. She enjoys having a protein shake or some fruit for a snack, and for dinner she may have a roasted dinner that her mom made. 
• Jodie can be seen posting about her mom’s roast on her Instagram. Her mom’s roast is just roasted chicken with a side of roasted potatoes and a yorkshire pudding. 

Mental Health Practices:

• Jodie looks after her mental health by going to pilates classes. Exercise boosts her mood, and it does great things for her body.
• She emphasizes the importance of knowing her own worth. She acknowledges that there will always be someone questioning it, but she remains steadfast in understanding her value.
• Despite professional caution around greetings, Jodie is a tactile person. She appreciates physical interactions and embraces genuine connections, even with strangers.
• Amidst her rising stardom, Comer finds ways to keep it real. She values in-person interactions, hot drinks, and biscuits, which help her maintain a sense of normality.
• Jodie Comer actively supports various charitable organizations and advocates for mental health awareness. Her involvement in initiatives promoting mental well-being reflects her commitment to making a positive impact.
• She also takes pride in her skincare routine. This skincare routine allows her to have a set morning ritual, and it also makes her feel good. Her skincare routine is a way of looking after herself from the inside out. 

Daniel Craig

Fitness Routine:

• As the iconic James Bond, Daniel Craig has showcased his fitness and athleticism in the action-packed Bond films.
• His personal trainer is Simone Waterson. 
• His workouts are a blend of powerlifting, with a lot of compound exercises thrown in. These workouts allow him to work out extremely hard with heavy weights
• Depending on the role Daniel was going for, workouts would change. He could be doing exercises that can be more cardiovascular and agility-based.
• He works out 3 to 4 days a week, and his workouts could include barbell squats, dumbbell Incline fly, incline press-up, pull-ups, incline barbell bench press, and many other weighted exercises.

Nutrition: 

• At the height of his training routine, Daniel Craig eats about 5-6 relatively light meals a day.
• He cuts down on carbs and unhealthy fats. He also limits his alcohol intake as well. 
• For breakfast, he enjoys eggs and toast. He eats fish and brown rice for lunch, and Daniel opts for lean protein, baked potatoes, and green salad for dinner. 
• Craig also enjoys having whey protein smoothies and nuts for a snack. 
• He takes supplements like BCAA and multivitamins as well. 

Mental Health Practices:

• Daniel struggled with anxiety, especially when it comes to having daunting roles. 
• He takes time to himself, and he has learned when to walk away from movies or roles that give him anxiety.
• Daniel Craig revealed that playing James Bond took a toll on his mental health. He experienced anxiety during his years with the franchise. 
• Craig felt physically low and questioned whether the work was genuinely worth the mental strain. As a result, he initially decided not to do another Bond movie. This contributed to the five-year gap between his Bond films.
• Reflecting on his previous Bond scripts, Craig expressed regret for not voicing his criticisms. He had kept his opinions to himself but now acknowledges the importance of offering input.
• Looking ahead, Daniel Craig envisions a future that may involve “having another kid” and embracing the process of aging. He recognizes that there are other things more important than work.

Benedict Cumberbatch

Fitness Routine:

• Benedict Cumberbatch, known for his portrayal of Sherlock Holmes and Doctor Strange, has showcased his physicality through action scenes and stunts.
• Benedict works with his personal trainer Simon Waterson. 
• During his filming for the role of Doctor Strange, his trainer Waterson made sure to focus on workouts that allowed him to be dynamic and functional.
• Most of his workouts focused on stretching, core stability work, and light strength training to start building lean muscle tissue.
• His trainer Simon paired five opposing exercises together with two minutes of redline cardio in between exercises.
• For a push-pull session, he can be found doing exercises like pull-ups, deadlifts, treadmill sprints, and plyometric movements. 

Nutrition:

• Benedict has a plant-based diet. 
• His plant-based diet also includes foods like legumes, whole grains, vegetables, and fruits.
• During filming, Cumberbatch avoids alcohol.
• He typically eats a breakfast of oatmeal, fruits, walnuts, and almond milk.

Mental Health Practices:

• Cumberbatch does yoga to stay fit, and he likes to do yoga to relax his mind. 
• One of his roles propelled him to speak up about toxic masculinity, and why it needs to be addressed, not just for those in positions of power, but for all men who recognize the behavior in themselves. 
• Benedict Cumberbatch has been an advocate for mental health awareness and has spoken about the importance of addressing mental health issues. He has highlighted the need to break the stigma surrounding mental health and promote understanding and support.
• Through his acting roles, Cumberbatch has portrayed characters with mental health challenges, such as Alan Turing in “The Imitation Game” and Louis Wain in “The Electrical Life of Louis Wain.” These roles have allowed him to explore and raise awareness about mental health issues.
• Cumberbatch has mentioned that playing characters with mental health difficulties, such as Turing and Wain, has provided him with insights into their experiences and challenges. He has expressed a desire to do justice to these characters and learn from their bravery.

Taron Egerton

Fitness Routine:

• Taron Egerton, famous for his portrayal of Eggsy in the “Kingsman” series, has demonstrated his physical capabilities through intense training for action-oriented roles.
• Egerton works out with his personal trainer Dalton Wong. 
• His typical workout routine is a daily mix of multi-disciplinary strength, cardio, and flexibility workouts. 
• During filming, Taron would do exercises that allowed him to maintain his physique. When he was not training, his exercises were centered around weight lifting and strength training.
• Taron’s trainer Wong likes to focus on body weight training exercises like chin-ups. Chin-ups define the back, and it also helps strengthen the grip. 

Nutrition:

• During training, Egerton had a balanced diet that contained complex carbs, lean proteins, and healthy fats to help him build his shape. 
• He likes to avoid alcohol, especially when he is filming.
• His diet contained foods like whole eggs, oatmeal, fish, vegetables, fresh fruit, and unsalted nuts. 
• Occasionally, he would have one cup of coffee to help him get through the day after his 5 a.m. workouts. 

Mental Health Practices:

• Taron does his best to be present for not only himself, but for those around him as well. 
• He made the decision to remove himself from social media for his mental health.
• This would allow him to find himself, and work on his relationships with his family and friends. 
• Egerton has been open about his experiences with mental health challenges. He has spoken about his struggles with anxiety and panic attacks, emphasizing the importance of destigmatizing mental health issues and encouraging open conversations

Idris Elba

Fitness Routine:

• Idris Elba, known for his roles in “Luther” and “Thor,” is known for his dedication to fitness and has even competed in professional kickboxing.
• During his kickboxing sessions he focuses on drills broken down into three-minute rounds where he works through high and low kicks, combos, and light sparring.
• When he has time on the weekend, you can find him getting in an early morning swim at 6 a.m.
• Idris generally tries to workout 5 times a week in order to stay fit. This could be a form of cardio, kickboxing, swimming or body weight training. 
• He also likes to go for 45 minute runs in the morning as his main form of cardio.

Nutrition:

• Idris Elba prides himself on knowing what feels good in his body.
• He typically sticks to a high protein diet, and he tries to avoid sweets.
• Elba starts his mornings off with a ginger shot after taking his multivitamin and lion’s mane. Lion’s mane is a supplement that is great for the brain.
• For breakfast he has a cup of decaf coffee and hard boiled eggs. He sticks to decaf coffee because he doesn’t want or need the extra caffeine. 
• Idris tries to avoid excessive snacking, but he does like to include bananas in his diet to give him energy throughout the day. 
• His high protein diet can be fulfilled by eating a meal with eggs and chicken sausage. This allows him to be full for the duration of the day on set.
• Idris does not like to eat past 9 p.m. If he gets home late, he opts for a teaspoon of high quality honey so it keeps him full while he sleeps.

Mental Health Practices:

• Idris Elba takes pride in his mental health, and he goes to therapy to help him work on the unhealthy habits he has formed.
• He utilizes his therapy sessions to help him work on a better work-life balance. 
• Idris also enjoys doing breathwork techniques. With these techniques, he learns how to breathe and lower his heart rate and his anxiety.
• Through therapy, Idris Elba has engaged in self-reflection and introspection. He has been working on changing and shifting his mindset and behaviors. This process has allowed him to identify and address the root causes of his unhealthy habits.
• Elba has acknowledged that he is a workaholic and that this lifestyle is not conducive to a balanced and healthy life. He has realized that being rewarded for his workaholic habits in the entertainment industry has had a negative impact on his personal life.
• While Idris finds work exhilarating and relaxing, he acknowledges the need to find other activities that help him unwind. He is actively exploring ways to relax outside of work and normalize activities that promote relaxation and well-being.
• Idris was a part of a new 10-episode HBO Max series that aims to make viewers feel calm and relaxed. The series A World of Calm pairs mediation-inducing imagery with narration.

Tom Hardy

Fitness Routine:

• Known for his roles in films like “Warrior” and “Mad Max: Fury Road,” Tom Hardy is renowned for his impressive physical transformations for various roles.
• Hardy has been actively involved in Brazilian Jiu Jitsu and has competed in martial arts competitions. He has a blue belt in BJJ and has won gold medals in competitions.
• For his role in “The Dark Knight Rises”, he had to train four times a day to build up muscle. 
• He focused on bodyweight exercises like pull-ups, push-ups, press-ups, and ab workouts. 
• He works out five times a week, and it ranges from weighted exercises to body weighted exercises.
• Tom Hardy works with his personal trainer Patrick Monroe.
• He completes weighted exercises like bench press, deadlift, squats, and military press.

Nutrition:

• Hardy has a diet composed of complex carbohydrates, lean proteins, and healthy fats.
• His choice of protein can be lean meats, eggs, and fish. He eats whole grains for carbohydrates, and he adds nuts and seeds for his healthy fats.
• He is sure to drink plenty of water to stay hydrated, especially to get him through his intense workouts.
• He also includes a wide variety of fruits, vegetables, and vitamins. 

Mental Health Practices:

• Tom Hardy has struggled with addiction in the past, and has been clean for several years.
• Hardy has credited BJJ as a form of therapy that has helped him develop a deeper sense of inner resilience, calm, and well-being. He has also used his participation in BJJ competitions to raise money for charities that support the mental health and well-being of veterans, military personnel, and first responders.
• He recognizes the importance of physical exercise in maintaining mental health. Studies have shown that physical exercise can be an effective way to counteract depression. Hardy’s involvement in BJJ and other physical activities has helped him stay physically fit and improve his overall well-being.
• In addition to his physical practices, Hardy has also sought therapy and support for his mental health. He has been open about his past battles with addiction and has sought help through rehab and sobriety. Seeking professional help and having a support system are important aspects of maintaining mental well-being.
• He lives life with a purpose, and that purpose is his family. 
• His family has given him the tools to help him find a peace of mind. 

Tom Hiddleston

Fitness Routine:

• Tom likes to go to the gym 5 times a week, and he has two recovery days. 
• His workouts include a combination of running, jumping, twisting, and flying to help him with his intense fight scenes. 
• He begins his workouts with some stretching exercises and a light jog. 
• For his full body days, he can be seen doing workouts like dumbbell bench press, clean and press, lat pull downs, lunges, tricep kickbacks, and barbell curls. He finishes off his weight training with core exercises like planks and flutter kicks. 
• Out of his 5 day workout split, Tom has 2 days dedicated to endurance and cardio training. He focuses on running or jogging 3 or more miles for the cardio day.
• When he is not training, he can be found leisurely playing squash with a friend. 

Nutrition:

• Tom has a balanced diet that consists of high protein and a small amount of carbs.
• His diet includes foods like chicken, turkey, brown rice, and lots of vegetables. 
• Tom doesn’t like to eat a lot of red meat or junk food, so he tries to limit these food items as much as possible. 
• He also tries to avoid alcohol, as well as sugary drinks like soda. 
• He drinks a lot of water, and it keeps him healthy on the inside and the outside. 

Mental Health Practices:

• Tom Hiddleston enjoys doing yoga. Not only does it help him stay flexible, it also acts as a great warmup for some of his workouts. Along with yoga’s ability to provide him a greater freedom of movement, it also gives him more balance and calms his mind. 
• Tom also suffers from panic attacks. In order to cope, he does meditation as a way to manage his panic attacks. He also couples this with therapy.
• Tom is an advocate for meditation and calming exercises. He lent his voice to the Calm app, where he narrates Winnie the Pooh sleep story for fans.
• Hiddleston finds acting to be exhilarating as it allows him to act out the emotions of a character. He believes that acting is a way to respond with real emotions to imaginary situations. He experiences a range of emotions, including laughter, tears, and even screams, during productions.
• He values normalcy and tries to maintain a balanced lifestyle. He enjoys spending time with his family, reading books, and engaging in everyday activities. He keeps his head down and tries to be normal, which suggests a focus on mindfulness and staying grounded.

Charlie Hunnam

Fitness Routine:

• Charlie Hunnam, recognized for his roles in “Sons of Anarchy” and “King Arthur: Legend of the Sword,” has maintained a fit physique through various physical activities like surfing and martial arts.
• His workout routines are often hard and fast because he works long hours on set. 
• Charlie enjoys doing a calisthenics based routine where he can use his bodyweight and grip to perform different moves. 
• He does other bodyweight exercises such as pull-ups, push-ups, squats, and dips. 
• He worksout 5 times a week, and his workouts include strength training, core exercises, and body weight training.

Nutrition:

• Charlie has to eat an adequate amount of protein in order to keep his muscle mass.
• He eats a lot of lean, natural proteins and organic fruits and vegetables. 
• He begins his day with oatmeal, fruits, and an omelet for protein. He has a variation of chicken, brown rice, and vegetables for lunch. Charlie will then have a meal of beef and sweet potatoes for dinner. Throughout the day, he will have a smoothie or nuts for a snack.
• Hunnam also enjoys having whey protein and vitamins. 

Mental Health:

• Charlie has experienced loss in his family and a series of health problems, but he does not let that stop him. He continues to stay focused and stay positive in order to keep himself from getting swept into a mental funk. 
• He goes to therapy in order to help him work through his emotions.
• In an interview, Hunnam mentioned that he experienced a breakdown due to struggling to keep up with his hectic filming schedule. This suggests that he recognizes the importance of maintaining a healthy work-life balance and taking care of his mental and emotional well-being.
• He mentioned that during a challenging time in his life, he was trying to stay focused, positive, and be with his family.
• Hunnam is known for his physically demanding roles in movies. He has trained in jiu-jitsu, sword fighting, and boxing for various film projects. Engaging in physical activities can have positive effects on mental health by reducing stress, improving mood, and promoting overall well-being.
• Hunnam’s dedication to his craft is evident in his commitment to training and preparing for his roles. He mentioned that training in combat disciplines gives him focus and the ability to run scenarios through his head. This suggests that he values discipline and mental focus as part of his mental health practices.

Elizabeth Hurley

Fitness Routine:

• Elizabeth prefers to incorporate exercise into her daily routine rather than following a strict gym regimen.
• She engages in found fitness, which means getting her steps in and raising her heart rate during everyday activities.
• Instead of structured exercises, she focuses on movement throughout the day.
• Liz starts her fitness routine right after waking up.
• While brushing her teeth, she does squats to tone her legs and butt.
• She also takes her dogs for 20-minute walks in the morning to get her blood pumping.
• Elizabeth’s favorite way to break a sweat is through gardening. She enjoys activities like moving trees around (logging) and raking leaves. Gardening keeps her active and engaged throughout the year.
• Liz believes in gentle exercise and staying active.
• She aims for 10,000 steps a day and incorporates stretching into her routine.

Nutrition:

• Elizabeth Hurley’s diet is focused on natural, unprocessed foods with a strong emphasis on vegetables, while also allowing for small indulgences. She believes in eating lighter and earlier in the day, and incorporates plenty of home-grown produce into her meals.
• Morning Hydration: Starts her day with two cups of hot water to boost metabolism.
• Breakfast: Enjoys a bowl of Greek yogurt, banana, and a little honey.
• Lunch: Prefers home-grown and local foods.
• Dinner: Eats lighter meals earlier in the day, avoiding heavy meals in the evening.
• General Diet Preferences:
  • Avoids processed foods and prefers natural, easy food.
  • Aims for 50% of her diet to be vegetable matter.
  • Does not eat sweets, drinks little alcohol, and does not smoke
• Often has vegetable soup or an apple to curb hunger.
• Focuses on whole grains, vegetables, fish, and lean meat.

Mental Health Practices:

1. Elizabeth emphasizes the importance of self-care and wellness in her life. She learned the value of self-care from her mother, who used to retreat to the bathtub as her “think tank” to relax and unwind. Elizabeth also believes that taking care of oneself is vital and not self-indulgent.
2. Despite sustaining an ankle injury while filming a movie, Elizabeth has shown adaptability and resilience. She continued working on the movie, even doing her scenes sitting down and being carried around. She remains positive and doesn’t let her injury impact her mental health.
3. She practices mindful eating and prefers to eat three times a day, avoiding snacking and grazing throughout the day. She believes that this approach is better for digestion and allows the body to fully digest and utilize the food consumed [1].
4. Elizabeth has embarked on holistic health reboots, where she focuses on improving her digestion, managing stress, and being kinder to her body’s various injuries. These health reboots have helped her feel more energized and committed to being her healthiest self.

Rosamund Pike

Fitness Routine:

• Rosamund Pike, recognized for her role in “Gone Girl,” has demonstrated her physical capabilities through intense training for action-oriented roles.
• She enjoys deadlifting, and she also had a chance to deadlift 100 pounds.
• She was training with her trainer Holly Lawson.
• Rosamund can be found lifting weights on her Instagram accounts.
• She would train 4 to 5 times a week, and her workouts typically lasted an hour. 
• Most of her workouts contain cardio and exercises like burpees, squat jumps, and variations of planks.
• Rosamund and her trainer Holly Lawson focused on functional strength, which was much more than aesthetics. For this phase, she relied on cardio, lunges, weight training, and running.

Nutrition:

• Pike does her best to eat a clean and protein-filled diet. 
• She also tries to limit her carb intake in order to help keep her body lean. 
• Rosamund eats three meals a day involving a ton of leafy greens, and she drinks alkaline water to keep her hydrated.
• Her diet includes avocado, salmon, almond butter, and leafy vegetables, which keeps her full throughout the day and provides all the essential nutrients she needs.
• Pike drinks a lot of alkaline water, which has an acid-neutralizing capacity and is loaded with vital minerals that nourish the body by getting rid of toxins. Alkaline water gives her a natural glow and energetic body.

Mental Health Practices:

• Rosamund keeps her phone on airplane mode throughout the day. This allows her to focus more on what is currently happening in her life, as opposed to being on social media.
• She also enjoys reading and spending time with her family to end her night.

Daisy Ridley

Fitness Routine:

• As the lead in the “Star Wars” sequel trilogy, Daisy Ridley underwent rigorous training to portray the physically demanding role of Rey.
• She works with her physical trainer Jack Graves in order to stay in shape. 
• Daisy trains five days a week. Depending on her upcoming role, her training sessions could be coupled with stunt training as well.
• Her varying workout routine can include kickboxing, rock climbing, and weightlifting.
• On days that she weight trains, she can be found doing squats, bicep curls and lunges. 
• On her Instagram, she can be found reaching new heights as she climbs up a rock wall. 

Nutrition:

• When she was training for her lead role in “Star Wars”, her diet had to include a lot of protein in order to help her keep up with the vigorous workouts and stunt sessions she had. 
• She had a lot of fish, nuts, salads, fruits, vegetables, avocados, legumes, and spirulina shakes. 
• Daisy’s strict diet caused her to avoid empty calories, red meats, high trans-fat, gluten, and FODMAP foods.

Mental Health Practices:

• Daisy goes to therapy in order to help her get through the anxiety she faces from having a lead role in one of the biggest movie franchises. 
• Daisy added a tattoo of a star within a cyclone to remind her of the constancy that she’s found with her family within all the other craziness that goes on. Through all the stress, anxiety and fear, she’s found something that will remain through it all.
• She added normal aspects back into her life, like going back home, which allowed her to feel more like herself. She also enjoys spending time with her friends and family.
• Reading has also been another way for Daisy to take a break from her busy life. She can be found reading on her Instagram.

Jason Statham

Fitness Routine:

• With his background in martial arts, Jason Statham is known for his intense action sequences and physicality in films like “The Transporter” series.
• Jason’s regimen is continually manipulated in order to account for the many outside factors that can influence progress.
• This workout regime takes place over 6 days, and it is made up of a combination of weight training exercises, cardio, and cumulative movements.
• He does weighted exercises like deadlifts, front squats, squats, bench press, and power cleans. 
• For some of his cardio focused exercises, he can be found completing a trail run in the mountains, rowing, and interval sprints.

Nutrition:

• Jason Statham is all about preserving lean muscle mass and keeping his metabolism in high gear, so he eats as much healthy food as he possibly can.
• Protein also plays a big role in his diet, which allows him to build muscle. 
• He doesn’t eat anything after 7 PM.
• He does his best to avoid fried foods, but he does have a small amount of sugar. He only eats sugar during the day so he can burn off the calories at his workout. 
• He enjoys eating breakfast made of fresh fruit, oats, and poached eggs. For lunch, Jason has brown rice, steamed vegetables, and miso soup. His dinner can be composed of lean beef, chicken, or fish, and a salad. 

Mental Health Practices:

• Statham stays grounded by keeping his friends and family close to him. 

Sophie Turner

Fitness Routine:

• Sophie Turner works out 6 days a week with her trainer James Farmer. 
• For her workouts, Sophie likes to do full body workouts. These workouts can include hill sprints with strengthening exercises like kettlebell lifts and resistance bands.
• She also likes to incorporate body weight exercises like burpees into her workout regimen. 
• Sophie also enjoys high intensity interval workouts, and she does these workouts several times a week. Another high intensity workout she enjoys would be boxing. 
• When she is not intensely training for a role, she enjoys cycling and taking long hikes.

Nutrition:

• Sophie drinks a lot of water. She makes sure to stay hydrated throughout the day.
• Her diet consists of lean protein, healthy fats, and healthy carbs.
• When she needs a boost throughout the day, she opts for a Vega Vanilla Protein with a tablespoon of macadamia nut butter, half a banana and almond milk.
• Her trainer helped her incorporate a good source of protein and healthy fats with every meal, plus lots of fibrous vegetables like spinach and cauliflower into her diet.
• Her diet mimics a low-carb, Paleo-style diet, focusing on lean meats, nuts, fruits and vegetables.

Mental Health:

• Sophie really enjoys doing yoga. One of her favorite variations of yoga was goat yoga. It was one of the most relaxing, yet fun moments for her.
• Sophie has emphasized the importance of therapy in her mental health journey. She has mentioned working with a live-in therapist, who ensured she wasn’t engaging in unhealthy eating habits. Turner has also mentioned attending weekly individual therapy sessions.
• Turner has been candid about her battle with an eating disorder. She has shared that she was “quite sick” with an eating disorder for a long time and sought professional help to overcome it. Having a live-in therapist helped her navigate her eating habits and challenge negative thoughts about her body image.
• She has spoken about the impact of social media on her mental health. She has mentioned receiving hurtful comments about her appearance and weight, which affected her self-image and led to self-consciousness. To protect her mental well-being, Turner has taken steps such as distancing herself from social media, deleting apps from her phone, and limiting her usage to a few minutes once or twice a week.

Emma Watson

Fitness Routine:

• Best known for her work in the “Harry Potter” blockbuster films, the British actress Emma Watson carries a well-toned body despite a hectic schedule. 
• She works out with her personal trainer Emily Drew. Drew focuses on three areas: stretching, strength and stillness.
• Some of her favorite ways to stay fit include stability ball exercises such as oblique rolls and ball passes.
• Emma usually does 30-minute sessions that focus on stretching and strength training. 
• The strength circuit combines leg, cardio, and ab exercises.
• Watson often goes on walks to stay in shape.
• She also likes to maintain a healthy posture by doing yoga.

Nutrition:

• Emma loves to whip up nutritious meals at home.
• She begins her day with a lot of protein. One of her favorite protein-filled breakfasts is scrambled eggs, salsa, guacamole, and a tortilla. 
• She has a balanced diet, and she focuses on getting in an adequate amount of protein, vitamins, and healthy fats. 
• Watson also enjoys getting in her healthy amount of fruits and vegetables. 
• Emma regularly takes Omega 3 supplements. These supplements are great for reducing inflammation, and they can help reduce the risk for heart disease. Omega 3 supplements can also help improve your bone and joint health. 
• Watson also enjoys taking Vitamin C with rose hips to keep her immune system strong. 

Mental Health Practices:

• Emma enjoys doing yoga in order to stretch her body. She may also add meditation into her routine. 
• The gender equality advocate goes to therapy in order to make sure she is able to address the issues she faces as a Hollywood star.
• She also makes time to spend time with family because they help her stay rooted in herself and who she is as a person.

Naomi Watts

Fitness Routine:

• Naomi enjoys doing “The Class”, which is an hour-long workout that merges calisthenics and plyometrics with a soundtrack of all-the-feels music and self-help guided instruction by creator Taryn Toomey.
• She works out 3 to 5 times a week, and her workouts can alternate between boutique fitness classes, yoga, and personal training sessions.
• Naomi can be found doing 100 burpees in the morning during her morning yoga class.

Nutrition:

• Naomi does not follow any crazy diets, but she does try to stick with foods that are anti-inflammatory. 
• She avoids wheat, sugar, dairy, and alcohol because these could starve the good bacteria in your intestines.
• Watts does follow a nearly vegan diet, and she enjoys having green juice made of greens, kale, walnuts, yogurt and pineapple.

Mental Health Practices:

• Naomi focuses on yoga and meditation. It helps her balance the stress she faces as a mother and actress, and it also allows her to slow down and connect with her body. 
• Naomi relies on other strategies for mental wellness too. Naomi has been open about seeking therapy.
• She was able to dig deep with her therapist, especially when discussing difficult things in her life. 
• Naomi practices a form of meditation called transcendental meditation, which involves repeating certain mantras to achieve a state of pure awareness. She does this for about 20 minutes every day.

Rachel Weisz

Fitness Routine:

• Rachel enjoys doing strength training, cardio routines, and martial arts for her workout sessions. 
• She works out 6 days a week, and her workouts typically last an hour and a half.
• Rachel trains with her personal trainer Gregory Joujon-Roche. 
• Weisz’s routine includes crunches, bridges, front raises, and barrel flies.

Nutrition:

• Weisz sticks to the common and widely popular five-factor diet. The premise for each meal is to contain lean proteins, low-GI carbohydrates, fiber, and good fats.
• Weisz’s breakfast may consist of an apple-cinnamon oatmeal frittata, and she moves onto cottage cheese for her first snack. By lunch, she enjoys a chicken salad with non-fat yogurt and no-flour bread. Her afternoon snack may include veggie-salami and non-fat cheese, and dinner is a lemon salmon with quinoa and side salad.

Mental Health Practices:

• Rachel does yoga in the morning to set up her day.
• Rachel lives a very private life, which helps her stay sane.
• Rachel is an advocate for educating people on miscarriages, and she hopes to help alleviate the stigma surrounding the sensitive topic. Weisz believes it’s important for people to understand the medical issues women experience all over the world.

Kate Winslet

Fitness Routine:

• Kate Winslet has a short and simple workout routine in order to accommodate her busy filming schedule.
• She starts her day with a jog or run for 15-20 minutes. If she doesn’t want to run on the treadmill, she will switch it up and run outside.
• She also incorporates power yoga class a couple of times a week. Kate also does barre workouts as well.
• When Kate is busy filming, she does at home pilates workouts. She brings her mat and hand weights with her, and she either does a core workout or a glute workout. 
• She also likes going on long walks with her dog. 

Nutrition: 

• Winslet enjoys drinking green juice that she makes at home from fresh vegetables.
• Kate follows a vegetarian diet, so there’s a lot of plant-based focus in her home. 
• Her fridge is always full of spinach, kale, cucumbers, so she is able to make her green juice every morning. This keeps her energized throughout the day.
• Kate makes it a point to drink a lot of water and stay hydrated throughout the day.
• While Kate avoids animal products, she doesn’t limit her other favorite foods. She likes to eat in moderation. 

Mental Health Practices:

• Kate enjoys doing yoga to give her a peace of mind. She has been working with her yoga trainer, Niki Perry, for 5 years.
• She utilized yoga in order to work on unblocking stuck energy along the spine because spent a lot of her 30s with severe back pain caused by disc problems and sciatica. It made lifting her toddlers, and any form of exercise became challenging. 
• Yoga has allowed Kate to work on herself.
• Kate is also an advocate for limiting social media usage. She wants to make sure she does not get consumed by the pressures of social media. She also wants to advocate for parents checking in on their children, especially when they use social media because it could negatively affect their mental health as well.

Lights, camera, action – Canada’s vibrant entertainment industry isn’t just about delivering stellar performances on screen; it’s also a showcase of incredible dedication to fitness, nutrition, and mental well-being. From the rugged landscapes of the Rockies to the bustling streets of Toronto, Canadian actors and actresses are setting the bar high when it comes to holistic health. In this exploration, we delve into the lives of these luminaries, uncovering their secrets to physical prowess, nutritional excellence, and mental fortitude.

Houston’s Fitness Czar Samir Becic has this to say of these fit Canadians “Congratulations to all the remarkable individuals who made this list. Thank you for being amazing role models, especially to the younger generation.”

But wait, there’s more to this tale than just bulging biceps and flawless physiques. Beyond the red carpet glamor lies a deeper narrative – one that highlights the profound connection between mind, body, and craft. So, join us as we unravel the stories of Canada’s fittest stars, where sweat meets stardom, and resilience takes center stage. It’s time to discover the true powerhouses of the Great White North, where fitness isn’t just a routine, but a way of life.

Here are the Top 15 Fittest Canadian Actors and Actresses of 2024, in alphabetical order:

Malin Ackerman

Fitness:

• Malin says her fitness routine is usually relaxing and that she mainly focuses on exercising when it comes close to her filming time.
• She enjoys using Obe Fitness, a training app that has everything ranging from yoga, pilates, cardio, boxing, dancing, etc
• She also likes to stretch every day and often goes hiking. 

Nutrition:

• Malin says that fueling yourself with food is the most important part of the day.
• For breakfast she likes to have green smoothies, eggs and oatmeal.
• When it comes to lunch and dinner she aims to get in all her protein needed.
• For lunch she typically eats a salad with protein and for dinner she likes to have fish, vegetables and brown rice / quinoa.

Mental Health:

• Malin believes that being realistic with your goals is important and reduces stress, setting unrealistic goals begins to cause stress and decrease’s one’s motivation. 
• Malin also takes a meditation course and enjoys going outside for fresh air. 
• Advocates for mental health by working with On Our Sleeves, an organization that helps families talk about mental health. 
• Getting more honest has strengthened her relationships with friends and family and has helped her with her mental health.

Pamela Anderson

Fitness:

• Pamela likes to do high intensity weight training combined with cardio. her cardio includes yoga, kickboxing, jump roping, and the elliptical.
• Her 5-day workout split focuses on a different body part each day. For example, Mondays: legs 7 glutes, Tuesdays: upper body, Wednesday: abs & lower back, Thursday: glues & calves, and Friday: upper body.

Nutrition:

• Pamela is a vegan! Since her change, she noticed a difference in her energy levels, gut health, and overall health.
• Anderson indulges in intermittent fasting. She only eats between the hours of 10:00 AM and 6:00 PM. This helps her feel energized and disciplined.
• Pamela has a doctor in Los Angeles that created a vitamin regimen for her. She takes supplements everyday and has seen a notable difference.
• As of recent, Anderson has been trying to limit her intake of coffee and increase her tea intake. water is a major part of her routine, as she tries to drink a gallon a day.

Mental Health:

• Anderson is the definition of resiliency in the face of adversity. Through Anderson’s many traumatic events, the protection of her mental health became a pinnacle importance in her everyday life.
• She likes to go to the beach, as it provides comfort and a sense of nostalgia. She has stated that it is her safe space.
• Yoga has been proven to clear the mind and help destress. She does yoga to clear her mind and start the day fresh.
• Spending time with her animals and writing has helped her cope and be grateful of life.
• Pamela Anderson has expressed self-reflection and empathy towards herself as she looks back on her past experiences and choices.
• She credits her current well-being to her two sons Brandon and Dylan. They are the reason she is able to keep moving forward, despite her difficult past.

Kim Cattrall

Fitness:

• Kim works out every other day doing cardiovascular exercise three or four times a week.
• When she is not doing her 3 mile jog she enjoys swimming.

Nutrition:

• Kim makes her main meal of the day lunch, not dinner, she says she gets better sleep on lighter meals.
• She currently enjoys doing the Perricone diet which focuses on not weight loss but reducing body inflammation.
• The diet consists of whole foods and omega 3 fatty acids.

Mental Health:

• Kim Cattrall sought help from Cognitive Behavioral Therapy (CBT) to address her struggles with insomnia. Her therapist recommended using her bed solely for sleeping and sex, avoiding activities like reading or screen time in bed. This practice helped her manage her insomnia and improve her sleep quality.
• Cattrall emphasized the importance of being gentle with oneself and practicing self-care. During a monastic experience over Christmas, she focused on delving into her past and gaining new perspectives.

Elisha Cuthbert 

Fitness:

• Elisha focuses mainly on cardio within her workout.
• She says instead of the gym she likes doing outdoor activities such as walking, running, biking, etc.

Nutrition:

• Elisha focuses on eating low calorie foods but also does not restrain herself.
• As a cheat snack she says she enjoys eating chocolates. 

Mental Health:

• She likes to do activities that keep her active and her mind running.
• Elisha has emphasized the importance of self-care and setting boundaries in her life. She has spoken about the need to prioritize her own well-being and mental health, especially in the demanding and often stressful entertainment industry.
• She values seeking support from loved ones and professionals. She has mentioned the importance of having a strong support system and seeking therapy or counseling when needed. 
• She spends a lot of her time supporting causes like the Special Olympics PEI. Elisha even helped to host a virtual 5k to help raise money for the Special Olympics PEI. 
• Elisha enjoys spending time with her family, and her dog Pearl.

Nina Dobrev

Fitness:

• Growing up Nina did gymnastics and ballet which causes her to be so flexible.
• Currently she tries to workout at least 5 times a day.
• These workouts range from strength training, yoga, cardio, and HIIT. 

Nutrition:

• For breakfast Nina enjoys drinking a smoothie filled with greens with either french toast or pancakes on the side. 
• For lunch she typically eats a salad with grilled salmon, lemon and avocados. 
• For dinners she usually has to order take out food due to her being on set, her favorite is a Harvest Bowl that consists of vegetables, fruits, and nuts. 

Mental Health:

• Nina likes to practice self love and positivity before bed.
• As an advocate for hot yoga, Nina has partnered with Reebok in order to share how working out can be used as a way to practice self-care and empowerment with her best friends.
• Nina surrounds herself with good friends and family, which makes her  a better person and it makes her want to do more in my life.
• Yoga has also taught Nina how to breathe and slow her heart rate down when she is in stressful situations.

Ryan Gosling

Fitness:

• Ryan makes it a priority to go to the gym 5 times a week, with an hour and a half workout sessions.
• He works out his abs and core, shoulders, back, lower body, and chest. 
• His trainer also has begun to incorporate pilates into his workouts which helps with strength and flexibility.
• On his rest days he enjoys playing basketball and hiking with his friends.

Nutrition:

• Ryan follows a very nutritious diet in order to stay in shape for his films.
• His typical diet consists of fish, vegetables, rice and protein shakes. 
• Ryan usually begins eating at 11 AM and stops eating at 7 PM, this type of intermittent fastings helps him stay lean.

Mental Health:

• Ryan says to always keep in mind that short cuts is an easy way out which will not show results wanted, this helps him stay motivated on his fitness journey.
• Ryan’s roles have prompted his audience to engage with complex mental states, and he fosters empathy and understanding for those who may experience hardships with mental health issues.
• He is also an advocate for the Child Mind Institute, an organization dedicated to children’s mental health research and awareness.

Simu Liu

Fitness

• Simu dedicates lots of time to going to the gym, he likes to do a mixture of different activities rather than sticking to the same routine.
• These include martial arts, HIIT training and weight lifting. 
• This helps him keep his build and muscle weight up. 

Nutrition:

• Simu follows a low/low/high-carb 12 hour fasting diet.
• His breakfast consists of egg whites, organic eggs, avocados and greens.
• For lunch he likes chicken, turkey, greens, stir fry, salad and rice.
• Lastly for dinner Simu eats salmon, greens, and stir fry. 

Mental Health:

• Simu likes doing other activities in his free time such as scuba diving and playing sports with his friends, he says he doesn’t live for the gym, these activities help clear his mind.
• With his newfound rise to stardom, Simu Liu had to learn how to prioritize his mental health. 
• Thanks to self-care, Simu has begun to see himself as a better person and as a good and decent man.
• Simu now goes to therapy regularly to address any mental health issues he faces as an actor.

Rachel McAdams

Fitness:

• Rachel exercises with a personal trainer and also does other activities in her free time.
• She enjoys incorporating biking and yoga into her daily routine. 
• Her trainer has her following a HIIT workout which consists of push ups, lunges, squats, burpees, etc. 

Nutrition:

• Rachel’s trainer has all her clients follow a certain diet.
• She eats low fat / carb food and intermittent fasting, her trainers says if she wants complex carbs to only eat them in the morning. 
• This helps Rachel see results and keep her shape.

Mental Health:

• Rachel encourages others to not be hard on themselves, for example her step back from filming was a break she said was well needed, which helped her clear her mind and relax.
• Rachel took time in between big roles in order to go back home to Canada and work on her personality and what she needed to stay sane.
• As a mom, she feels more emotionally raw. She is able to become more sensitive and more open with her child and others.
• McAdams’ decision to take a break from acting indicates a commitment to self-care. By prioritizing her mental health, she demonstrated an understanding of the need to address personal well-being and avoid burnout.
• During her hiatus, McAdams used the time to explore her interests outside of work and prioritize her relationships. 

Shay Mitchell

Fitness:

• Shay gets her workouts in with her personal trainer who has her doing workouts such as HIIT, yoga sculpting, and weight training.
• Her trainer is a big believer in progressive overload and at least fitting 5 minutes into your day finding a way to be active.

Nutrition:

• Shay’s trainers also have her on a diet that prioritizes whole foods but also allows her to be flexible, allowing her to periodically eat foods she enjoys.
• She typically eats meat, veggies, avocado, nuts, rice, fruit, etc. 
• Shay also focuses on getting in her protein and carbohydrates.

Mental Health:

• Shay likes to give herself rest days to clear her mind by stretching and practicing yoga.
• Mitchell’s openness about her experiences with prepartum depression suggests the importance of educating oneself about mental health. By sharing her own experiences, she aims to reduce the stigma surrounding mental health and create a safe space for others to discuss their struggles.
• Mitchell emphasized the importance of seeking professional help and treatment for mental health issues. This may involve consulting with a therapist, psychologist, or psychiatrist who can provide guidance, support, and appropriate interventions.
• She has mentioned the significance of having a good circle of friends, family, and a supportive partner who can listen and provide emotional support during challenging times
• Shay enjoys taking “Shaycations”, where she goes on excursions that change her, teach her something new about herself, and alter her perspective on life.
• Shay has been able to turn to acts of self-care in order to help her alleviate some of the stressors and anxiety she faces from filming certain roles.

Annie Murphy

Fitness Routine:

• Annie Murphy, known for her role on “Schitt’s Creek”, does not utilize a gym to stay in shape.
• She works out at home with her husband almost everyday. 
• Annie usually uses a Youtube video in order to get her workout in when she is on the road. 
• She also picked up Peloton riding, and this allows her to get her workout routine in at home. 

Nutrition:

• Annie has a healthy diet, consisting of more liquids than solid food. 
• She drinks a lot of water throughout the day to keep her hydrated.
• She eats foods like rice, chicken breast, turkey, salads, kale, hemp hearts, soup, and eggs.

Mental Health Practices:

• Murphy deals with stress by taking care of herself. 
• She also goes to therapy and relies on her family and friends to help her deal with mental health issues she may face.
• She also tries to give her brain as many breaks as possible. 
• Annie takes antidepressants in order to help her with her mental health issues as well. She hopes to help alleviate the stigma around medication. 

Keanu Reeves

Fitness:

• Keanu focuses on staying in shape and working out consistently to help prepare him for films.
• He workouts out with his personal trainer, these workouts consist of lunges, cable steps, push-ups, etc.
• He also ends his workouts with a cold ice bath to help with soreness and fast recovery. 

Nutrition:

• Keanu sticks to a whole foods diet to keep his lean, in fit shape. 
• His diet consists of foods such as chicken, beef, lamb, fish, oats, brown rice, fruits and vegetables. 
• He also lets himself have cheat meals as long as it meets his required amount of macros. 

Mental Health:

• Keanu has gone through a lot of hardships in his life, but he does not use them as an excuse to be bitter or sad in life.
• Keanu goes to therapy in order to keep his mental health sound.
• He is sure to use his compassionate nature to not only be a good person for others, but it also allows him to stay sane and be a good person for himself.

Ryan Reynolds 

Fitness:

• Ryan works out with his personal trainer Don Saladino, working out 6 days a week.
• He likes to target different parts of the body by separating his workouts into different days, for example one day dedicated to arms, legs, chest, back, etc.
• He does workouts such as HIIT, cardio, biking, etc.

Nutrition:

• Ryan follows a strict 3,200 calorie daily diet.
• He focuses on eating 6 meals a day, getting in his protein and allowing himself to have cheat meals.
• Ryan enjoys eating foods such as oats, fruits, vegetables, brown rice, etc.

Mental Health:

• Reynolds struggles with anxiety, and it helps that he is able to  de-stigmatize things and create a conversation around mental health.
• He has his own rituals of things that help him stay grounded and keep his mind from spinning out of control.
• Ryan also utilizes meditation to take time for himself. This allows him to be more aware of when he is getting anxious, and it allows him to manage his emotions better.

Sandra Oh

Fitness:

• Sandra does several work outs such as jump rope, treadmill, biking, plyometrics, planking and core training. 
• These workout classes are daily and easily lasting for about an hour.
• This helps her keep her shape along with following her diet.

Nutrition:

• For breakfast she likes to have a cup of coffee, toast, avocado, and egg.
• For lunch she enjoys Korean mung bean pancake.
• Her dinner consists of chicken, roasted vegetables, and pasta.

Mental Health:

• As Sandra became more aware of her level of stardom, it was harder for her to stay true to herself. 
• In order to help her cope with this, she went to a mental health professional. 
• Mental health is very important to Sandra, for she tries her best to stay grounded in all that she does.

Tatiana Maslany

Fitness:

• Tatiana enjoys activities such as biking, rollerblading and dancing.
• She also trains 3-5 times a week doing workouts such as cardio, circuit, and core.
• These include burpees, box jumps, mountain climbers, lunges, planks, etc.

Nutrition:

• There are not many interviews where Tatiana highlights her diet as she is known to stay to herself. 

Mental Health:

• She enjoys self care days such as going to the spa and getting massages.

Anna Paquin

Fitness:

• Anna does different activities to stay in shape ranging from swimming, biking, running, boxing, core fusion, pilates, etc.
• She mainly focuses on targeting her abs, core and butt by doing workouts such as box jumping, leg kickbacks, lunges, weights, etc. 

Nutrition:

• Anna focuses on eliminating fast foods and eating more of home cooked meals. 
• She enjoys eating lots of fruits and vegetables, staying away from deserts.

Mental Health:

• Anna has had some health issues, but she does not let that stop her from living her life to the fullest.
• With the support of her loving husband, Stephen Moyer, she is able to overcome any of the mental health issues she struggles with.
• She also keeps her life essentially private. This allows her to block out any comments or posts that could make her overthink.

Honorary Mention:

William Shatner

Fitness:

• He’s an accomplished equestrian competitor—most recently in reining. He’s also bred and trained American Quarter Horses and American Saddlebreds and owns a large farm near Versailles, Kentucky, “Belle Reve.”
• When he’s not working, he rides horses 3 times a week, 2-3 hours at a time
• Swims at home in his pool
• Jogs in place for 30 mins in his pool
• Went to space in 2021. Then 90 years old, Shatner became the oldest living person to travel into space

Nutrition:

• William enjoys eating vegetables, fruit and fish. Says he does like meat, but tries to stay away from fried foods.

Mental Health:

• Meditates, works out, and practices the old adage of staying in the moment one day at a time.
• William lives a life full of happiness and longevity. He makes sure to stay healthy both physically and mentally. 
• He makes sure to get plenty of sleep, spend time with his family and friends, and keeps his energy in balance. These things together have allowed him to continue to add many years to his life.

Brought to you by the HFR team and its founder and HarperCollins author of the fitness book ReSYNC Your Life, Samir Becic 

• Relieve stress!: This is number one for a reason. No matter how well you may or may not deal with it, stress is a factor in everyone’s lives. While exercising, your body is releasing “happy chemicals” in your body, called endorphins. When your body releases endorphins, it causes you to relax and feel at ease. So go ahead and tone those arms and get happy about it!
• Have as much self-confidence as Donald Trump during a press conference: If you feel good, this will radiate from your head to your toes. And when you feel good, you will perform at your best and feel positive about yourself. If you don’t have self-worth, you’ll never achieve any goals you have, health related or not. Get a quick run in before your morning coffee, and you’ll be glowing with confidence!

• Keep that brain sharp: the older we get, the more our memory and cognitive abilities slip. A way of keeping your brain on its top game is feeding it vital nutrients like proteins and veggies, and daily exercise. Working out can boost the hippocampus chemical in your brain, helping to prevent diseases like Alzheimer’s.

• Control addiction: The brain releases dopamine when you experience any sort of pleasure, which can be addicting. Battling this addiction with exercise can help distract you from those wants, and can help you focus on more important things like working out!

• Get ‘er done!: If you’re feeling blah and unmotivated, exercise may be your cure. Take a walk: it can get your blood pumping and give you more energy, get your blood pumping, and get that work done!

• Get creative: Instead of taking a shower and heading to bed after a workout, think of a new art project you can do. A good gym session can boost creativity for up to two hours after you’re done. Get on Pinterest and find your new hobby!

• Inspire others to get healthy: Not only will you feel more motivated to work out if you’re doing it with friends or family, you’ll be helping both of you get your mental and physical health on track! With a little friendly competition, both of you can achieve your best health and encourage the other to keep going.

• Improved sexual desire: With regular exercise, you can boost your libido, your emotional sexual desire. Not only that, but exercise will help increase blood flow that will directly target sexual health. Looks like you’re killing two birds with one stone here!

• You will feel accomplished: Who doesn’t feel good about themselves after running their first mile in five minutes, or finally bench pressing 150 lbs? When you accomplish goals, you’re improving your self-esteem, which will benefit you not only in the gym but in work and school as well. When you feel like you have a purpose, you can take on anything!

• Have more energy: Wouldn’t it feel nice to not feel that 3 pm slump anymore? Exercise can help boost your endurance and send oxygen and nutrients to your tissues, causing you to feel better and have more natural energy. When your body is working the way it’s supposed to, you’ll be at an energy peak!

The adverse effects of poor mental health as well as its frequency were exacerbated by COVID-19. The pandemic swept across the world in an unprecedented way, inciting widespread panic and fear. Exercise, however, can be a great tool to manage these negative consequences. Zoning in on fitness and exercise has been conclusively proven to elevate mental health levels. We list here eight significant ways in which exercise boosts and maintains positive mental health levels. 

Exercise Boosts Brain Function

Exercise improves learning speeds:

• As aerobic exercise aids in the growth of nerve cells, as it optimizes the brain for peak function. This means that you physically become better suited for learning and retaining information. A 2012 Kansas study demonstrated a positive correlation between physical fitness and academic performance in students grades 4-9. Staying active pays dividends both physically and mentally. 

 Exercise improves memory capacities:

• Regular exercise along with sufficient sleep directly reduces brain inflammation and releases growth factors that affect the health and number of brain cells. Some brain regions, including the hippocampus, even enlarge in response to continued aerobic activity. The hippocampus is especially important in verbal memory, and exercise will give your hippocampus a boost and allow you to better retain information. 

Exercise improves cognitive ability:

• Indirectly, exercise can elevate cognitive function by improving your mood and sleep, both of which have effects on cognition that have been conclusively demonstrated. Exercise also directly improves brain volume, leading to better thinking skills of all ages. This means that people of all ages and all professions can benefit mentally and physically from regular aerobic activity. 

Exercise Can Help Treats Mental Health Disorders

Exercise reduces stress:

• Exercise is a fantastic way to alleviate stress and boost mental health. Whether from work, school, or family, physical activity can not only prevent stress from coming on, but it also reverses the negative consequences associated with stress. Any sort of aerobic activity will release endorphins, flooding your brain with these pleasurable neurotransmitters.

Exercise reduces anxiety:

• An overwhelming 63% of college freshmen reported high levels of anxiety during their first year. Anxiety affects more than just mental health, as it correlates directly with physical disorders such as diabetes and heart disease. Fortunately, exercise is a great way to divert attention, decrease muscle tension, and alter brain chemistry. All of these factors contribute to lowering anxiety levels and creating a healthier lifestyle. 

Exercise reduces depression levels:

• Depression causes physical stress as much as it does mental, making it difficult to inspire the motivation for physical activity. However, research indicates that exercise, even low intensity exercise, allows nerve cells to grow and form new connections. This improves brain function and chemistry, making exercise a powerful treatment for depression with no concerning side-effects. 

Exercise reduces ADHD symptoms:

• Attention disorders are one of the most common neural disorders in the world but are often overlooked when discussing mental health. The impact of physical activity on ADHD has long been discussed, and a recent study demonstrated its effectiveness in children. Regular exercise along with traditional ADHD treatment can improve mental development and increase concentration. 

Exercise reduces PTSD symptoms:

• PTSD is a serious disorder that may easily lead to depression, anxiety, and other mental illnesses as well as their accompanying physical symptoms. Many studies examining the relationship between aerobic exercise and PTSD have suggested that exercise improves PTSD symptoms. Exercise can physically rewire the brain, improve cognition, and reduce the effects of PTSD triggers. While continued research and clinical trials need to be done, there is a growing consensus that exercise is a healthy way to treat PTSD. 

Yet, amidst the sea of viral videos showcasing impressive transformations and quick-fix solutions, a fundamental question arises: are TikTok fitness trends genuine representations of effective health practices, or are they merely fleeting fads fueled by hype and misinformation? Our goal is to empower readers to make informed decisions about their health and fitness journey in the digital age. By debunking myths, shedding light on truth, and offering practical guidance, we aim to equip individuals with the tools they need to discern between genuine health advice and viral sensations on TikTok. So, let’s embark on a journey to uncover the truth behind TikTok fitness trends and find out if they are fact or cap !

12-3-30 

The “12-3-30” is a trend in the realm of cardio. All the trends say that this workout will “drop” fat, tone your body and have you look ready with the summer body! The 12-3-30 workout is praised for its simplicity, time efficiency, and ability to provide an effective cardiovascular workout. The combination of incline and intermittent bursts of higher intensity helps elevate heart rate and burn calories efficiently. However, as with any exercise routine, it’s essential to listen to your body, start at a comfortable pace, and gradually increase intensity as your fitness improves.   

Incline: 12
Speed: 3
Time: 30 minutes
How often?: 3 times a week

Fact or?: FACT! 

This trend has proven to significantly help with weight loss and stamina build-up. Do not expect to see results after doing it only once or twice, consistency is key! This workout takes time to get used to, so make sure to take breaks. Also, maintaining a strong and healthy diet throughout the day helps with weight loss as well. Lauren Giraldo does a great job of explaining the concept of 12-3-30 and the process of its results!

75 Hard Challenge

The #75HardChallenge hashtag has over 1 billion views on TikTok and the videos showcase some pretty drastic results. Some are physical — with before-and-after photos showing significant weight loss and muscle growth — but many also document a mental and emotional transformation.

75 Hard is definitely not a diet plan — and it’s not a fitness plan either, according to Andy Frisella, creator of 75 Hard and host of the “Real AF” podcast. Frisella calls the plan he created a “mental toughness” program that is like “an Ironman for your brain.”

The 75 Hard Rules:

1. If you skip a day, you must start over. If you miss a task, you must start over at day one. “You can’t tweak the program to your liking … it’s supposed to be inconvenient and it’s supposed to be hard,” said Frisella. “In life, conditions are never going to be perfect; you’re always going to have to do things that you don’t want to do and the minute you start tweaking or compromising, that’s what opens the door to quitting.”
2. Pick a diet to follow, with no alcohol or cheat meals. “Not a drop. Not a beer. Not wine. Not a glass when you get home. Nothing for at least 75 days,” he said. “There’s a number of reasons for this: Empty calories, psychological addiction, physical addiction. Also, we’re talking about detoxing your body for 75 days … You don’t understand how foggy you are because of this (alcohol-drinking) lifestyle.”
3. Drink a gallon of water daily. “Make sure you start early and be consistent throughout the day so that you’re not chugging a gallon of water before you go to bed,” Frisella said, which, he admits, he had to do a few times himself.
4. Complete 2 daily workouts. One of the most time-consuming parts of 75 Hard is the workouts: Two 45-minute workouts of your choice must be completed per day and one of those workouts must be done outside, regardless of the weather. “This is the point of the program — conditions are never perfect,” said Frisella. “And one of the reasons that most people can’t get through life in an effective way is because the minute conditions are tough, they throw the towel in on their plan.”
5. Read 10 pages per day of a non-fiction book. “This is not entertainment time, this is not ‘Harry Potter’ time, this is learn new stuff time,” Frisella explained. “The book has to be a self-development book of some kind and it has to be for personal growth.” He also stresses that it needs to be a physical book, not an e-book you read on your phone or tablet.
6. Take a progress photo every day. “This is not just to show your physical transformation … once you start getting some progress, fitness or business or anywhere else, you start to forget the little details as you go,” said Frisella. These photos will help you remember the daily progress of your journey, he said. He also encourages people to take photos that show their body, recognizing that this may be difficult, but that these photos are for you only and don’t need to be posted.

Fact or? FACT! 

This challenge is not easy, it tests your mental strength and your discipline. But my goodness, the results are out of this world! Many influencers and TikTok users reported their mental health status changes. Elaina Stewart, reported that she “[felt] like a different person!!” Elaina Stewart stated, “I have so much less brain fog, more energy, I’m sleeping better, I can focus on things for longer, there have literally been so many benefits”. Many other influencers even said that they’re confidence sky-rocketed. This ultimate test of the mind and body is not for the weak, but that doesn’t mean it’s impossible.

Dry Scooping

“Dry scooping” was a recent TikTok fitness trend that now appears to be blocked from the website. Before your workout, the theory goes, toss a scoop of pre-workout powder into your mouth and down it, rather than mixing it with water and drinking it, as instructed. This practice supposedly turbocharges your workout because your body absorbs the powder’s caffeine and other stimulants more quickly.

Fact or ?: CAP

This item has been advertised as a tool to help lose weight fast. Although it is fun, this helps But experts say it’s dangerous — and possibly even deadly — as it could lead to respiratory or cardiovascular distress. Dry scooping is part of the instant gratification culture that we see today. This will actually work against you and hurt you because any dry powder that goes through your lungs will cause inflammation!

Pilates Inspired Workouts 

Pilates is in! Initially designed as a system to improve physical strength, flexibility, and posture, Pilates has evolved into a comprehensive approach to whole-body wellness. Overall, the influence of Pilates lies in its holistic approach to health and fitness, addressing not just physical strength but also mental clarity and overall well-being. Here are some trending at home pilates workouts.

Pilates Core Workout: There are many workouts trending at the moment. The most popular and circulated is a routine of multiple workouts. TikTok user Daniela Lizbeth shows a simple, yet effective core routine. There are five workouts, each for 30 seconds to a minute. She ends the routine with a minute plank. Consistency is key to notice results!

Pilates Leg and Glute Workout: TikTok user Madeleine shows an at home pilates plan for lean legs and a toned glute. Each exercise, leg lifts, crunch to extend, side crunch to extend, leg extension tucks, rainbows, and extended fire hydrants, are done in 4 sets of 20 reps.

Pilates Arm Workout: Amelia Coggin demonstrates a burner of a routine in her TikTok. It consists of 10 reps of “Serve the Platter”, alternating front to side, “Tricep Kickback to Press”, “Wide Shoulder Press”, “Cactus”, “Prayer Pulse”, “Prayer Elbow Taps”, and 30 seconds of “Max Commandos”. All of these exercises are done in two to three reps. 

Fact or ?: FACT!

Pilates has many benefits, not only including physical. The mental benefits are great due to the extensive “burn”. Instructors say that when you feel the burn, that’s when you have to go harder. You are also testing your mental endurance during these workouts. 

Spot Reduction

One of the more popular TikTok fitness trends involves developing your abdominal muscles. These “ab-shred” challenges often depict an influencer doing one exercise or series of movements that, if repeated daily for a week or two, is promised to result in a sexy six-pack.

Fact or Cap?: CAP

Spot reduction isn’t a thing. You cannot lose fat from a specific area of the body. Abs are one of the hardest areas to drop body fat, because we have a lot of fat receptors in our abdomen. The trends that are centered around fast results are the ones that grab people’s attention. Fitness and health is a lifelong journey, it doesn’t only take 2 weeks to 3 months. Athina is a great fitness influencer on TikTok. There is a great example of how the fast results trend is gaining more and more views. In this video, she portrays how to target the lower belly fat. This can be misleading as spot reduction is a myth. James Smith does an amazing job of explaining the concept of why spot reduction is a myth. He compares the concept of spot reduction to trying to decrease water in the pool by scooping out from the right or left side.

While TikTok and other social media platforms have undoubtedly popularized various fitness trends, it’s crucial to approach them with a critical mindset. While some TikTok fitness trends may offer effective workout routines and valuable health advice, not all are grounded in science or tailored to individual needs. Ultimately, while TikTok and social media can be valuable sources of inspiration and motivation for fitness enthusiasts, it’s essential to approach fitness trends with caution, skepticism, and a discerning eye. By prioritizing evidence-based practices, expert guidance, and personalized approaches, individuals can make informed decisions about which TikTok fitness trends to incorporate into their wellness journey while avoiding potential pitfalls and risks.

Burn fat

Cardio meets martial arts? Bye body fat. If you have taken a kickboxing class, you know it takes every bit of energy you have. You’re constantly pushing your body to keep moving, which increases the amount of calories burned and helps you lose weight.

Increase overall strength

Kickboxing is a full body exercise. You get to do weight training, fighting and different cardiovascular exercises. The end result? A stronger body and higher resistance.

Tone body

The different kicks, jumps and punches keep all of your different muscles engaged. Most kickboxing movements require a lot of strength and core power to be done correctly. These are the type of movements that will help you tone your body and trim your waist. 

Learn self defense

Most kickboxing moves can be used outside of the classroom in case of necessity. Whenever you take a class, you’ll hear the instructor say things like “this you could use in X situation”. Pay attention because it may come in handy later on. 

Improve coordination

It helps strengthen your core and improve your reflexes, which will make your coordination better. Most moves involve several body parts (for example kick, move, punch, kick again) and with time you’ll be able to learn new movement sequences faster because your coordination will constantly improve.

Release stress and improve focus and concentration

Nothing will help you destress as fast as kicking and punching a bag will. This exercise is a form of martial arts, meaning it requires a lot of dedication and concentration to master it. You may go to kickboxing class all the time and not get better if you don’t focus on the techniques necessary to perfect the different moves. 

Improve posture

Kickboxing is a great break from sitting in your office all day, typing into your computer or staring at your phone. It will help with your posture because you have to use your core and be precise to perform most of the movements.

Increase energy levels

This exercise is a high intensity cardio routine, meaning you’ll get to push your body and mind to the max. It will help you release toxins and forget about your problems for a little, which will increase your energy.

Allows you to socialize

Kickboxing classes are group classes. You’ll get the chance to work with a partner and get pumped up by those around you. Most people tend to exercise harder and longer when they are surrounded by others doing the same thing. The more people, the more fun, right?

Increase flexibility and balance

It is mandatory to stretch before and after a kickboxing class. This is the part of the workout that will help you increase flexibility and, in the long run, it will help you prevent injuries, because the more flexible you are the lower the chances of getting hurt. 

#1: Hydration

While it may seem like a no-brainer, a lot of people forget to hydrate after a workout due to how tired they are afterward. Drinking plenty of water after a workout is necessary to help cool down your body and break up bouts of lactic acid in the body. It also helps decrease your risk of a heat injury and helps you maintain normal body functions.

#2: Stretching

Yes, stretching is just as important after the workout as it is before the workout. It helps to prevent the muscles from cramping and relaxes them. Stretching keeps your muscles flexible and loose after strenuous activity.

#3: Massage

While many people would not think to get a massage right after exercise, it provides many different benefits. Getting a massage helps to improve your recovery and prevents pain and soreness following training and workouts. It also has the added benefit of lowering stress levels. If you have not considered it in the past, we highly recommend getting a massage in the future.

#4: Ice Bath

An ice bath is a pretty common recovery method in higher levels of competitive sports and high-caliber athletes are known utilize this method quite often. The cold of the ice bath helps to reduce swelling and tissue breakdown resulting in your muscles being less sore and an overall reduction of pain, especially around joints.

#5: Sauna

On the other side of the coin, you can also utilize a sauna at your local gym. There are many different types of saunas that one may use but they all provide various benefits. A sauna after a workout can help to lower stress levels, promote muscle recovery, and improve blood circulation which may improve heart health.

#6: Refueling and Eating

Just as it is important to take care of your muscles by massaging and relaxing them, you also need to provide them with the essential vitamins and minerals for them to function. Eating after a workout provides you with energy to continue your day and provides your muscles with the nutrients to build muscle.

#7: Napping

Yes, one of everyone’s favorite afternoon activities can help you in pursuit of your fitness goals. Napping after a workout can provide a variety of benefits such as improved memory. The added sleep also aids in muscle recovery and gives you a little boost of energy during your day.

#8: Compression

Compression of the muscles is a very overlooked recovery method. Compression helps with the removal of lactic acid buildup which leads to reduced soreness and aids in muscle recovery. While typically not the first on someone’s mind, compression recovery is gaining popularity.

#9 Percussion

Percussion therapy is a type of massage therapy designed to soothe sore muscles after intense workouts. It involves using a massage gun to rapidly strike muscle tissue, increasing blood flow for faster recovery, pain relief, and improved range of motion. This study was the first to examine the effect of a 5-min massage of the calf muscles on the ROM and muscle performance (MVC) of the plantar flexor muscles. The study suggests including a percussive massage treatment in a warm-up regimen to optimize the flexibility level of an athlete, without losing muscle performance.

In this article, we delve into the compelling reasons why pickleball isn’t just a game—it’s a pathway to better health and well-being. From cardiovascular fitness to mental sharpness, pickleball offers a myriad of advantages for players of all ages and skill levels. Whether you’re a seasoned pro or a curious newcomer, understanding these top 10 health benefits will undoubtedly inspire you to grab a paddle and hit the court.

Join us as we uncover the remarkable ways in which pickleball can transform your physical, mental, and social health. From boosting cardiovascular endurance to enhancing cognitive function, the power of pickleball awaits those ready to embark on a journey of vitality and enjoyment.

Cardiovascular Health

Pickleball is a fast-paced sport that involves continuous movement, which can elevate your heart rate and improve cardiovascular health. Engaging in regular pickleball sessions can contribute to better heart health, increased stamina, and improved overall fitness levels. Regular physical activity helps to reduce resting blood pressure and improve blood vessel function, reducing the risk of hypertension and related cardiovascular complications.

The sport is extremely beneficial to cardiovascular health. In a study conducted to monitor cardiac activity, it was found that pickleball increased the average heart rate in individuals, resulting in a more healthy blood flow.

Pickleball, like other forms of aerobic exercise, can help to raise HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels. This helps to maintain healthy cholesterol ratios and reduce the buildup of plaque in the arteries, decreasing the risk of heart disease and stroke.

Strength and Endurance

Pickleball involves repetitive movements such as swinging the paddle, lunging to reach the ball, and moving quickly around the court. These actions engage multiple muscle groups, including the legs (quadriceps, hamstrings, calves), core (abdominals, obliques, lower back), arms (shoulders, biceps, triceps), and upper back. Over time, these muscles adapt and become stronger, enhancing overall muscular strength and endurance.

Long-term strength and endurance is quite important. As we age, it becomes natural to become weaker. Playing a low-intensity sport, such as pickleball, has been proven to significantly improve power output in the lower body to a degree consistent with other sports.

Pickleball naturally incorporates interval training, alternating between periods of high-intensity activity (e.g., sprinting to reach the ball) and brief rest or recovery periods (e.g., walking or jogging between points). Interval training is an effective way to improve both aerobic and anaerobic fitness, as it challenges the cardiovascular system while also building muscular strength and endurance.

Balance 

Maintaining a stable stance and proper positioning on the court is crucial in pickleball. Players need to distribute their weight evenly, keep a low center of gravity, and adjust their stance dynamically to react to the ball’s movement. This constant adjustment and stability challenge the body’s balance systems.

Dr. Jim Edwards, DPT is a renowned physical therapist who was quoted by the Cleveland Clinic on his views on pickleball. With reaction times, comes quick reflexes. This requires balance and coordination. Edwards notes that specific movements in pickleball sharpen the connections between your body, brain and eyes. And therefore, developing better balance and coordination.

A strong core is essential for balance, as it stabilizes the body and helps maintain proper posture. In pickleball, engaging the core muscles is crucial for stability during dynamic movements, such as lunging for shots or pivoting to change direction. Pickleball, also, involves a lot of lateral movement, requiring players to shuffle sideways to cover the court effectively. This lateral movement challenges balance by engaging the muscles responsible for stabilizing side-to-side motions.

Joint Health

Pickleball is a low-impact sport, making it gentler on the joints compared to high-impact activities like running or basketball. It provides a good cardiovascular workout without putting excessive stress on the knees, hips, and ankles, making it suitable for individuals of all ages and fitness levels.

With the sport being played in a smaller court, it means less running and less wear and tear on knees, hips, and ankles- our joints. Pickleball involves a variety of movements that promote joint flexibility and range of motion. Players perform dynamic movements such as reaching, stretching, bending, and twisting during gameplay, which helps to maintain joint mobility and prevent stiffness.

Social Connection and Mental Wellbeing

Pickleball is often played in doubles or group settings, fostering opportunities for social interaction and community engagement. Players of all ages and backgrounds come together to enjoy the game, build friendships, and form bonds over shared experiences on the court. For individuals in an older age range, social connection through pickleball is proven to be extremely beneficial.

According to Centers of Disease Control (CDC), loneliness can lead to a higher risk of depression, dementia, heat disease, and stroke. According to a study done by Juan-Leandro Cerezuela and his team, an improvement in people’s mental health was resulted from pickleball. There was a significant positive spike in personal wellbeing, life satisfaction, depression, stress, happiness, etc.

Participating in pickleball can provide a sense of belonging and camaraderie within a community of players. Whether playing casually at a local recreation center or competing in organized leagues and tournaments, being part of a pickleball community creates a supportive environment where individuals feel valued and accepted.

Brain Health

Like other sports that require strategy and quick decision-making, pickleball can help keep your mind sharp. The fast-paced nature of the game requires players to anticipate their opponent’s moves, strategize their shots, and adapt to changing situations, which can provide mental stimulation and cognitive benefits.

A 6-week program was conducted to measure different physical and psychological variables associated with pickleball in inactive adults. Conducted by Paige Wray, results were striking in its nature. The inactive population showed significant improvements in cognitive performance and self-perceived pain after the 6-week program.

Pickleball requires constant mental engagement as players strategize their shots, anticipate their opponents’ moves, and adapt to changing game dynamics. This cognitive stimulation can help to keep the brain sharp and improve cognitive function over time.

Bone Density

Weight-bearing activities like pickleball help to stimulate bone growth and maintain bone density, reducing the risk of osteoporosis and fractures later in life. The impact of movements like running, jumping, and pivoting during pickleball can strengthen bones, particularly in the lower body.

The Cleveland Clinic is regarded as one of the top hospital systems in the country and in the world. It is highly regarded in their technological management systems as well as their research departments. In 2023, they released a study, as well as a brief list, on the benefits of pickleball. They stated that pickleball not only is low-intensity, it also helps your muscles and bones become stronger overtime. A routine pickleball play can improve muscle strength and prevent osteoporosis, a disease that weakens your bones and can lead to fractures.

Pickleball can be played at different intensity levels, ranging from recreational play to competitive matches. Regardless of the intensity level, the combination of weight-bearing movements and impact loading contributes to bone density improvement. Players can adjust the intensity of their play based on their fitness level and goals while still reaping the bone-strengthening benefits of the sport.

Flexibility and Range of Motion

Pickleball involves a range of motions, including reaching, stretching, bending, and twisting, which can improve flexibility and joint range of motion. Regular play can help to maintain or increase flexibility in the muscles and joints, enhancing overall mobility and reducing the risk of injury. 

Dr. Brent Little, DPT is a renowned physical therapist with the CPR Physical Therapy + Performance team. Little claims that pickleball has many health benefits to every individual at any age level. Regular pickleball play can improve joint range of motion, flexibility, and general endurance.

During pickleball, players often perform stretches before and after playing to warm up and cool down. Incorporating stretching exercises into your pickleball routine can help increase flexibility and maintain or improve range of motion in key areas such as the shoulders, hips, and legs.

Improved Hand-Eye Coordination

Pickleball requires players to react quickly to the trajectory of the ball, which helps to improved hand-eye coordination. This skill is not only valuable in sports but also in daily activities that require precise motor control, such as driving and typing. Players need to time their hits accurately to make contact with the ball and direct it where they want it to go. This requires precise hand-eye coordination to ensure the paddle makes contact with the ball at the right moment.

As we age, we naturally become weaker, slower, and notice a decline in our hand-eye coordination. Pickleball is a great sport to practice hand-eye coordination, especially for the older populations.

Pickleball players need to be aware of their position on the court in relation to the ball, the net, and their opponents. This spatial awareness requires good hand-eye coordination to accurately judge distances and angles. Manipulating the paddle to hit the ball with control and accuracy requires fine motor skills. Regularly playing pickleball can help refine these skills, improving coordination between the hands and eyes.

Boosted Immune System

Regular exercise, such as playing pickleball, can strengthen the immune system by promoting circulation, increasing the production of immune cells, and reducing inflammation. A strong immune system helps the body defend against infections and illnesses. Engaging in physical activity such as pickleball can help reduce stress levels. High stress levels can weaken the immune system, making individuals more susceptible to illnesses. By reducing stress, pickleball may indirectly support immune function.

Pickle power! This sport has been proven to strengthen the immune system. Mike Zehner, a clinical exercise physiologist at Penn State Heart and Vascular Institute, is a big fan of pickleball. After much research, Zehner explains how pickleball helps with hypertension, strengthens your immune system, supports mental health, helps regulate blood sugar, helps you sleep, and the list goes on. There is also a believed link that exercise can decrease the chance of early onset dementia and Alzheimer’s.

Playing pickleball outdoors exposes players to sunlight, which is a natural source of vitamin D. Vitamin D plays a crucial role in supporting the immune system. Adequate levels of vitamin D have been associated with reduced risk of infections and autoimmune diseases. Pickleball can also improve sleep, as regular physical activity can promote better sleep quality. Quality sleep is essential for maintaining a robust immune system. During sleep, the body repairs and rejuvenates, and the immune system becomes more active in fighting off infections. It is essential to keep moving in order for the immune system to stay strong and healthy.