We all know walking is good for us—but a new study says it might do more than boost your mood or burn calories. It could help prevent the leading cause of disability in the United States: chronic low back pain.

A new study published in JAMA Network Open found that people who walked for about 100 minutes a day had a 23% lower risk of developing chronic low back pain. That’s a big deal, considering back pain affects more than 600 million people worldwide—and that number is expected to skyrocket to 843 million by 2050, according to the World Health Organization.

“This is an important finding because walking is a simple, low-cost, and accessible activity,” said lead author Rayane Haddadj, a public health researcher at the Norwegian University of Science and Technology. “It’s something we can promote widely to reduce the burden of back pain.”

What the Study Found

Researchers looked at data from over 11,000 adults in Norway who took part in the long-running HUNT Study. Between 2017 and 2019, participants wore accelerometers for a week to track how much they walked each day. Then, between 2021 and 2023, researchers followed up to see who developed chronic back pain.

Participants were grouped based on how long they walked daily:

• Less than 78 minutes
• 78 to 100 minutes
• 101 to 124 minutes
• More than 125 minutes

The results were clear: the more people walked, the lower their risk of chronic back pain. And not just any walking—brisk or moderate-paced walking seemed to offer more protection than slow strolls.

Dr. Natasha Pocovi, a physiotherapist and postdoctoral fellow at Macquarie University, said the findings support using walking as a simple preventative tool. “We don’t need to complicate our exercise routines,” she added. “Walking works.”

Walking: A Small Step with Big Impact

Low back pain doesn’t just hurt—it’s expensive. A separate study published earlier this year found that people spend an average of $30,000 over five years on treatment and related costs.

That’s why simple, everyday actions—like walking more—could be a game-changer. Even if the study couldn’t say whether walking all 100 minutes at once is better than breaking it up, experts agree: any amount of walking is better than none.

“If you’re just starting out, keep it simple,” said Pocovi. “Take the stairs instead of the elevator. Walk to a coffee shop that’s a little farther away. The key is to build up gradually and make it enjoyable.”

Make Walking Part of Your Life

If you’re not into treadmills or workouts that take up an hour of your day, walking is an easy and approachable way to get moving—and it can fit seamlessly into your routine.

Here are a few ways to sneak more steps into your day:

• Go for a walk-and-talk with a friend instead of meeting over coffee.
• Walk during phone calls or meetings.
• Take short walking breaks throughout your workday.
• Add a post-dinner stroll to your evening wind-down routine.

And if you’re not quite ready for 100 minutes a day? No worries. Start small. Stay consistent. Build from there. Even walking during TV commercials or pacing while on the phone helps more than you think.

As CNN fitness contributor Dana Santas says, “Some workouts can even be done on your couch during an episode of your favorite show.”

Bottom Line

Walking isn’t just good cardio—it might be one of the simplest ways to protect your back, your wallet, and your quality of life as you age.

So, the next time you consider skipping your daily steps, remember: your future self might just thank you.

Source: CNN – Getting in more steps may prevent the leading cause of disability in the US, study says

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Starting a new workout regimen is exciting, and many of us hope to see immediate results. Whether you’re aiming to shed a few pounds, build muscle, or fit into your favorite pair of jeans, the wait for noticeable changes can feel endless — especially if a friend or spouse seems to be getting faster results. But how long does it really take to see progress?

The speed at which you notice physical changes depends on several factors, including your body type, fitness level, and consistency. “How soon you’ll see changes really depends on the person, the type of exercise they’re doing, and how consistently they’re doing it,” says Angie Asche, a registered dietitian and founder of Eleat Sports Nutrition. “Give it at least two to four weeks to start seeing some progress.”

However, experts agree that visible changes usually take six to 12 weeks. According to Tina Fennelly, a certified personal trainer, it’s all about the variety of factors at play: age, sex, and metabolism, to name a few.

For example, men typically see results a bit quicker than women because they have more muscle mass and a higher metabolic rate. Muscle burns more calories, which means that men often use more energy even at rest.

While waiting for visible changes can be frustrating, don’t overlook the “invisible” benefits of exercise. Regular physical activity improves heart health, reduces the risk of type 2 diabetes, strengthens bones and muscles, and boosts cognitive function. Plus, exercise is linked to better sleep quality and can even reduce stress levels.

Interestingly, the benefits can show up right away. For example, improved blood flow from physical activity can lead to a reduction in blood pressure — and that can happen after just one workout session. “Blood pressure changes can even occur on the first day,” says Asche. “This is true whether you’re doing strength training, cardio, or a combination of both.”

If you’re eager to accelerate your progress, it’s definitely possible with a few tweaks to your routine. Asche recommends higher-intensity exercises, like running or high-intensity interval training (HIIT), which are more effective for body composition changes than lower-intensity activities like yoga.

Staying active throughout the day is another great way to boost your progress. Consider adding short, five-minute walking breaks every hour, standing while you work, or pacing during phone calls. These little bursts of activity can add up and help you burn extra calories.

Fennelly also suggests making small adjustments to your diet. Cutting back on your caloric intake by 250-500 calories per week can lead to an additional pound or half-pound of weight loss each week. Additionally, strength training will help you build lean muscle, which increases your resting metabolic rate — meaning your body burns more calories even when you’re not working out.

Food plays a crucial role in your fitness journey, especially if weight loss is your goal. Asche advises focusing on whole foods, which are minimally processed and packed with essential nutrients. Think fresh fruits, vegetables, eggs, legumes, nuts, and seeds. These foods are more satisfying, so you’re less likely to overeat, unlike heavily processed options.

Pairing your fitness routine with activities you enjoy, such as pickleball or biking, can also keep you motivated. “Find something fun to do outside of your workouts to stay active and engaged,” says Fennelly.

Even if your jeans aren’t quite fitting perfectly yet, don’t get discouraged. The greatest benefit of exercising might not be what you see in the mirror — it’s how you feel. “The biggest benefit from exercising is that it boosts your mood, especially if you’re prone to stress,” Fennelly says. Plus, regular exercise is the best thing you can do to increase your longevity.

As Asche puts it, “Increasing your longevity is the biggest reason to exercise, even more so than losing a little bit of fat.” So, hang in there — with time and consistency, you’ll see the results you’re working toward, both inside and out.

Source: CNN – How long does it take to see benefits from your new workout regimen?

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When you head into the gym, you likely already have a workout in mind—whether it’s a light jog on the treadmill or some bicep curls on arm day. But to get the most out of your session, it’s essential to consider how you start and end your workout.

Why Stretching Matters

Warming up muscles before exercise and cooling them down afterward is crucial for optimal performance and injury prevention. Stretching helps circulate blood to your muscles, improving flexibility and increasing your range of motion. More flexibility means better performance, especially in exercises that involve bending, pulling, or contracting. Stretching can also reduce your risk of injury.

“A lot of people skip stretching and jump right into the workout,” says Whitney Houlin, personal trainer and director of training and fitness at WeGym in West Hartford, Connecticut. “But stretching before and after your workout is key to making it more effective, both for today and for future sessions.”

If you’re looking for better results or hitting a plateau, incorporating dynamic and static stretching into your routine can make a significant difference.

Dynamic vs. Static Stretching

Dynamic Stretching involves moving your joints through their full range of motion to increase flexibility. These stretches prepare your body for the active movements of your workout.

Static Stretching involves holding a stretch for several seconds and is typically done post-workout to help your muscles relax and recover. Static stretches can be active (using muscles to hold the stretch) or passive (relying on gravity or tools to extend the muscle).

What’s the Best Stretch Before a Workout?

Research on pre-workout stretching has yielded mixed results. Some studies suggest static stretches can reduce muscle performance, while others show that they may boost strength. However, more recent studies suggest dynamic stretching is more effective for preparing the body for exercise.

Physical therapist Dr. Mario Mejia recommends dynamic stretching before a workout. “Dynamic stretches mirror the movements you’ll do during exercise, which is why they’re so effective,” says Mejia, who works with patients at Fox Rehabilitation in Rockville Centre, New York. “In a workout, you’re rarely still—you’re moving multiple joints at once. Dynamic stretches increase your range of motion and activate the muscles you’ll be using.”

Recommended Dynamic Stretches

One of Houlin’s favorite dynamic stretches is The World’s Greatest Stretch. Here’s how to do it:

1. Start standing, then hinge at the hips and walk your hands out into a plank position.
2. Engage your core for stability.
3. Step one foot next to your hand, like a deep runner’s lunge.
4. Lift your opposite hand off the floor and twist your upper body.
5. Put your hand back on the floor and step back to plank, then walk your hands back to your feet and roll back up to standing.

Another great dynamic stretch is the alternating forward and reverse lunges, which help warm up your legs. Half-kneeling windmills are also beneficial for spine rotation, building core strength, and stabilizing the hips and shoulders.

What’s the Best Stretch After a Workout?

After a workout, static stretches are the way to go. These stretches help bring your body back to a relaxed state, gradually lowering your heart rate, body temperature, and blood pressure.

“Stretching the muscles you just worked on helps bring blood flow to those areas, which speeds up muscle repair,” Houlin says. “It also helps with flexibility and reduces the chances of muscle pain or stiffness.”

Dr. Mejia adds that static stretching increases muscle elasticity and can help prevent soreness. “During activities like running, you’re contracting and elongating your muscles for extended periods. Static stretches help lengthen the muscle fibers, improving flexibility.”

Recommended Static Stretches

• Pigeon Pose: Great for hip flexors and glutes. Start on the ground, with one leg bent at a 90-degree angle and the other leg extended behind you.
• Hamstring Stretch: Hold your foot in front of you and lean forward to stretch the back of your legs.
• Standing Quad Stretch: Stand on one leg, bend the knee of the other leg, and grab the foot, pulling it toward your rear to stretch your quadriceps and hip flexors.

For static stretches, hold each stretch for 15-30 seconds and repeat for two to four sets to effectively improve flexibility and range of motion.

Incorporating both dynamic stretching before and static stretching after your workout will not only improve your performance but also minimize the risk of injury. By taking the time to warm up and cool down properly, you’re setting yourself up for success in every gym session.

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The idea of running as a fitness activity is changing, with romance playing an unexpected role in its growing appeal. At the London City Runners clubhouse, located on the famous Bermondsey Beer Mile, the journey isn’t just about running—it’s also about relationships. With tempting aromas from nearby bakeries and microbreweries filling the air, the clubhouse has become more than just a place for training. It’s a hotspot for romance, with at least 20 couples marrying after meeting there, according to the club’s founder, Tim Navin-Jones.

The club’s focus is clearly on running, with walls decorated with race photos and medals, but there’s something else at play for many new members. The combination of fitness and social connection is drawing people in, especially as dating apps have become less appealing. Many runners have embraced the idea that “run clubs are the new dating apps,” a trend that’s gaining traction on social media.

On a rainy evening in London, as a group of runners gathered outside the clubhouse, one participant from Guatemala shared that finding love was exactly why he joined. Others, including three friends catching their breath near St. Paul’s Cathedral, said they were hoping to meet people and socialize without relying on alcohol. By the end of the run, the group was swapping phone numbers, proving that running is becoming a fresh way to connect.

Running: From Dread to Cool

When most people think of running, romance likely isn’t the first thing that comes to mind. Running, with its often grueling miles, has long been associated with punishment. Mike Saes, founder of NYC Bridge Runners, recalls that when he started running in 2003, it wasn’t seen as cool. Today, though, running has become a lifestyle, with groups like his offering a sense of community and even calling it “funishment.”

Recently, running has surged in popularity, with platforms like Strava gaining millions of users. The app has seen its user base grow by 80 million since 2019, with more people choosing to run in groups. According to Strava spokesperson Chloe Thompson, over 20% of weekend runs are now done in groups of at least six people, reflecting a growing trend of social runners.

Dr. Hidde Bekhuis, an assistant professor at the Behavioural Science Institute in the Netherlands, points out that while traditional sports clubs are declining, informal groups like running clubs are thriving because people are social by nature.

Safety and Support for Women Runners

Running in groups is also important for safety, especially for women. A 2024 study from the University of Manchester found that nearly 70% of women have experienced some form of harassment while running alone. Despite these challenges, running is becoming increasingly popular among young women. Strava’s data shows that the growth in female users, particularly among Generation Z, is twice as fast as the overall growth rate, and women are more likely than men to join group runs.

For many women, group runs provide a safer and more supportive environment. Molly Slater-Davison, the founder of the all-female running group These Girls Run in York, England, said that creating a “safe space” for women to run together was a key motivator in starting the club. The group has tripled in size over the past year, thanks in part to the sense of security it offers to female runners.

Whether for romance, community, or safety, running clubs are rapidly becoming a popular way to meet new people and stay fit. With more people turning to these informal, social fitness groups, the culture of running is shifting—and it’s now about more than just the miles.

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Spending most of your day sitting could significantly raise your risk of heart disease—even if you exercise regularly, according to new research.

“Our findings stress the importance of minimizing prolonged sitting, regardless of your physical activity levels,” said Dr. Ezim Ajufo, lead author of the study and a cardiology fellow at Brigham and Women’s Hospital in Boston.

The Dangers of Sitting Too Long

While it’s widely understood that excessive sitting can harm your health, the exact risks and thresholds remain under study, explained Dr. Keith Diaz, a behavioral medicine expert at Columbia University Medical Center, who was not involved in the research.

This study stands out for its large sample size and robust methodology. Researchers analyzed data from nearly 90,000 participants who wore activity trackers for a week. They then compared sedentary time to instances of heart-related conditions, such as heart attacks, strokes, and heart failure, in subsequent years.

The results showed that more time spent sitting was linked to an increased risk of cardiovascular disease. The researchers even suggested a guideline: try not to sit for more than 10.6 hours a day.

“That’s not a strict limit, but it’s a good starting point for public health recommendations,” Ajufo noted.

Why Sitting is Harmful

The study, published in the Journal of the American College of Cardiology, does have limitations. It relied on data from the UK Biobank, a biomedical database that primarily includes participants of White European ancestry. As a result, its findings may not fully apply to more diverse populations, Ajufo said.

Additionally, the study is observational, meaning it identifies associations but doesn’t prove causation. Still, there’s a logical explanation for the findings, Diaz said.

Muscles play a crucial role in regulating blood sugar and fat levels. For muscles to function optimally, they need regular movement. Prolonged sitting deprives them of that stimulation.

“Taking movement breaks helps muscles do their job effectively, and it doesn’t require much effort,” Diaz explained.

Simple Ways to Add Movement to Your Day

For office workers and commuters, sitting for 10 hours or more can accumulate quickly. Fortunately, incorporating movement into your day can help mitigate these risks.

Standing desks might not be the best solution, Diaz noted. While standing is better than sitting, it still doesn’t engage your muscles the way movement does.

Instead, consider alternatives like treadmill or bike desks, or take walking meetings. You can also set reminders to stand and move every 30–60 minutes or between tasks.

Importantly, a single workout at the end of the day likely won’t undo the negative effects of prolonged sitting, Ajufo said.

“Sometimes we think we can offset unhealthy behaviors with exercise,” she added. “But moderate to vigorous physical activity, like running or brisk walking, isn’t enough to counteract the harms of extended sitting.”

The Value of Regular Exercise

That doesn’t mean you should give up on exercise. Physical activity remains essential for overall health.

“You’re still better off than someone who sits all day and doesn’t exercise,” Diaz emphasized.

Incorporating frequent movement throughout your day, alongside regular workouts, is the key to minimizing health risks and maximizing benefits.

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