It can be challenging to fit a workout routine into a busy schedule. Even if you regularly spend time at the gym or doing other exercises, there are likely days when you can't do your normal fitness activities.

Those of us who work in offices at a desk job can combat the sedentary lifestyle with office exercises. These simple but effective exercises can be done at your desk when you take a break. In addition to being good for your overall health and well-being, doing some quick exercises throughout the workday will also enhance your productivity.

Importance of staying active during the workday

The Centers for Disease Control and Prevention (CDC) recommends that everyone exercise for at least 150 minutes every week. Even if you can only exercise in short bursts during your workday, you can still enjoy these benefits:

• Decreased body mass index (BMI): Researchers at the University of Utah found that doing exercises for 10 minutes or less can have a positive impact on your BMI. Specifically, every minute of high-intensity exercise done throughout the day can lower obesity odds by up to 2% for men and 5% for women.
• Mood improvement: One review found that doing short bursts of daily exercise is linked to positive mood changes.
• Reduced appetite: A study compared exercise programs made up of a dozen 5-minute exercises every day with a program consisting of one hour of exercise. The researchers discovered that participants doing the 5-minute exercise blocks reported 32% less hunger during the day than the participants who exercised for a straight hour.

Fortunately, spending even five or 10 minutes doing easy exercises at your desk can provide stimulation and mid-day blood flow. Here's a bonus: Some easy desk exercises can help you push through the dreaded mid-afternoon slump that occurs after lunch.

Overview of the negative effects of prolonged sitting

Sitting for extended periods can reduce blood flow, which can contribute to stroke or heart attack. Equally concerning, prolonged sitting and other sedentary behaviors are linked to insulin resistance. For these reasons, prolonged sitting bears some of the blame for health conditions that include:

• Heart disease
• Weight gain and obesity
• High blood pressure
• Type 2 diabetes

One study found that individuals who sit for most of the day even have a 40% increased risk of reduced longevity. In terms of burnout and mental health, a lack of physical activity can increase anxiety, stress levels, and depression risks.

1. Desk push ups

Desk push ups work the chest and triceps.

How to do desk push ups:

1. Stand and face your desk.
2. Place the palms of your hands against the desk. Your hands should be just a little bit wider than the width of your shoulders. Keep your arms straight.
3. Lower yourself as much as you comfortably can, or until you almost reach the desk with your chest.
4. Return to the start position, and repeat the desk push ups for 10 reps.

2. Calf raises

This exercise works the calves.

How to do calf raises:

1. Stand up tall, placing your hands on your desk or chair for balance.
2. Raise your heels slowly off the ground, up on your toes.
3. Hold the pose for between five and 10 seconds before lowering your heels back to their position on the floor.
4. Repeat the calf raises 10 times.

3. Back twists

Back twists work the obliques.

How to do back twists:

1. Sit in a chair that swivels and place your hands on the edge of your desk.
2. Using your hands, spin as far as possible to one side.
3. Repeat, switching to the other side.
4. Do this for 10 reps on each side.

4. Tricep dips

This exercise gives your chest and triceps a workout.

How to do tricep dips:

1. Place a chair without wheels behind you.
2. Stand with your back to the chair.
3. Place the palms of your hands flat on the chair's seat. Your fingers will be facing away from you.
4. Make sure you keep your heels securely on the ground, keeping your legs out straight in front of you.
5. Lower yourself towards the ground until your upper arms are nearly parallel to the floor. You can lower yourself as low as is comfortable for you.
6. Return your body to the start position, and repeat the tricep dips for 10 reps.

5. Wall sit

Wall sits work the core, quads, hamstrings, and glutes.

How to do wall sits:

1. Stand against a wall with your back flush to the wall.
2. Slowly slide down toward the floor until your knees and hips are bent at approximately a 90-degree angle.
3. Hold the position for about 30 seconds.
4. Repeat the wall sits 10 times.

6. Chair squats

Chair squats strengthen your hips, buttocks, and lower back.

How to do chair squats:

1. Standing in front of your chair, place your feet with your toes pointing forward and shoulder-width apart.
2. Bend your knees, keeping your head and chest up.
3. Drive back your hips as if you plan to sit in the chair. You can hold onto your desk if you need help with balance or support for your knees.
4. Just before your bottom reaches the chair, stop and rise slowly back to the starting position.
5. Repeat chair squats 10 times.

7. Neck rotations

Neck rotations help alleviate "tech neck," a stiffness that occurs when people sit in front of a computer several hours a day.

How to do neck rotations:

1. Sitting in your chair, relax  and gently lean your head forward until your chin almost touches your chest.
2. Roll your head slowly toward one shoulder. Hold the position for 10 seconds.
3. Repeat the same exercise on your other side.
4. Relax and move your chin back to the start position.
5. Repeat neck rotations three times for each shoulder.

Strategies for staying motivated to exercise at work with Evidation

Evidation is an excellent tool to help you reach your activity and fitness goals. Try some of these strategies for staying motivated to move more and get some mini-workouts done while at your desk.

• Set SMART goals: SMART is an acronym for goals that are specific, measurable, attainable, relevant, and time-bound.
• Track your progress: With Evidation, you can monitor your progress toward your goals. When you see your achievements, you'll feel motivated to keep up the good work.
• Set reminders: Scheduling your five-minute workouts ensures you'll stop to do the desk exercises. 
• Enable notifications: If you use wearable tech, consider enabling notifications that remind you to stand for five minutes every hour.
• Find a fitness buddy: Start a fitness challenge with your coworkers using the Evidation app.

Conclusion

Integrating these exercises into your daily routine can have a huge impact on your overall quality of life. Evidation offers support in reaching your fitness goals. Download the app today to start tracking healthy activities and earning reward points.

One of the keys to maintaining an active lifestyle and healthy living is to move more. Whether we're hitting the gym, enjoying a walk in the park, or going for a brisk morning run, any type of movement can benefit our overall health. But what if you want to get in a quick workout without leaving the house? You might be pressed for time on a day when every minute counts. Or maybe you don't have easy access to a gym facility. Are there some easy exercises to do at home?

Fortunately, you don't have to do an intense home workout to improve your overall fitness and health. And you don't need a dedicated room in your home for gym equipment, either. You can enjoy great workouts without equipment. A whole body exercise routine at home can be as good for you as a trip to the gym. Let's dive in and explore some ideas for moving more from the comfort of home.

Benefits of exercising at home

Why work out at home? The most obvious benefit of an easy or intense home workout is the convenience. How perfect is it to get in an effective workout without having to commute to the nearest gym? Besides convenience, you can also enjoy these benefits that come with a daily workout at home.

Cost-effective

Second to convenience, there's no question that a daily workout at home is easier on your budget than a costly gym membership. Besides the membership cost, working out at the gym might also include expenses for parking, gas if you drive, public transportation costs, or stylish workout clothing.

Flexible

When working out at home, you don't have to commit to a class schedule or the operating hours at the gym. In fact, you can work out in shifts or break up your exercise routine if that's what works for you.

Comfortable

In your own home, you have total control of your atmosphere. You get to select the music you like without having to wear earbuds. Also, you can create an ambiance that enhances your workout. Perhaps best of all, a home workout allows you to adjust the thermostat to whatever temperature you want.

Private

At the gym, you're bound to interact with other people. And sometimes that's not what we want. Working out at home gives you the freedom to get into your own zone without worrying about offending the well-meaning lady on the treadmill next to you who wants to chat. Equally important, there is no judgment when working out at home. You can wear whatever you want, and you don't have to worry about how other people think of you and your workout.

Versatile

We're going to share some ideas below for easy exercises to do at home, but you can also tap into the vast array of online video exercises. With a plethora of internet exercise videos available, you can participate in your own private fitness class whenever you want.

Hygenic

The reality is exercise is messy. If we're exercising effectively, there is going to be some sweat. There's no way around it. At the gym, it's virtually impossible to not be exposed to germs from our fellow fitness enthusiasts. At home, you'll still sweat, but you only have to worry about your own sweat, giving you a more sanitary exercise experience.

Time-saving

One of the biggest benefits of doing easy workouts at home is saving time. You don't have to spend a lot of time preparing a gym bag, driving to the gym, parking, and changing. Also, you can take a quick shower after your workout without having to wait in line.

Importance of staying motivated for consistent workouts

The key to meeting your fitness goal is consistency and staying motivated. Working out at home leaves you with less wriggle room for excuses. For example, if you have to leave your house to exercise, it can be tempting to skip a day if the weather is cold or rainy. Or maybe you've had a difficult day and dread the thought of having to put on a smile and be around other people.

Home workouts give you an excuse-free zone. Best of all, you can fit the workout into your schedule, even opting for a few minutes of exercise here and there. After all, all you have to do is walk to your designated exercise area. And you never have to worry about your favorite exercise class being full.

To make sure you're staying consistent in your exercise routine, follow these tips:

• Choose exercises you enjoy: You're more likely to exercise consistently if you're doing your favorite workouts.
• Minimize distractions: Ideally, you’ll find a time and place to exercise with as few distractions as possible. If watching a TV show while exercising helps you be consistent, that's great. However, if any type of media distracts you, it may be best to turn it off before you start working out.
• Do mini workouts to make it work for your schedule: The flipside of not being distracted by your laundry list is fitting your exercise into the rest of your schedule. Studies show that breaking exercise up into smaller chunks of time is just as effective as a long workout. For instance, instead of doing one 30-minute intense home workout, you can break up your workouts into three 10-minute workouts.
• Block out exercise time: Mini-workouts don’t work in every situation. Some people benefit by blocking out time just for exercise. When possible, schedule your exercise time if your daily routine requires it. 

Importance of rest and recovery in the fitness journey

It's important to keep in mind that exercising at home has the same risks as working out at the gym, whether you're doing an intense home workout or following along with a relaxing yoga video. Also, just because you're working out at home doesn't mean you don't need a rest day.

Here are some reasons why it's important to put some emphasis on rest and recovery:

• Rest and recovery days help you avoid injuries and muscle fatigue.
• Rest days help you become stronger.
• A rest day will improve your overall wellness. 
• When you take rest days, you enjoy more healthy sleep.

Are you ready to learn more about some of the best easy exercises to do at home? Read on.

1. Planking

Planking is great for doing at home, and offers many benefits, including working core muscles such as the abs, obliques, and transversus abdominis. Also, planking can activate related muscles like your hamstrings, glutes, and lower back.

In addition to working your core muscle groups, planking can also:

• Protect your back
• Prevent exercise-related injuries
• Improve your posture
• Boost your mental health when combined with breathing techniques

To do a plank, go to the floor and get into a pushup position. Then, raise up on your arms and hold your body in an in-line, straight position that resembles a plank of wood.

2. Walking up the stairs

Walking alone is a great whole-body exercise. However, if you have stairs either inside your home or outside, you've got the perfect exercise equipment built into your home. Best of all, when you walk up the stairs, you need no further exercise equipment.

When accumulated over the course of a day, stair climbing can make a significant contribution to your daily whole body exercise routine. Stair climbers have a higher aerobic capacity and are generally more fit. Taking the stairs twice a day can lead to about six pounds of weight loss in a year, according to Duke University researchers. The same study says stair climbing helps to build and maintain healthy muscles, bones, and joints.

3. Yoga

Dedicated yoga practitioners know how rewarding yoga or pilates can be, but the health benefits of this ancient and complex form of exercise are also well-documented by science and research. Most people who enjoy yoga love the vibe of a yoga class, but you can also do yoga at home thanks to the availability of yoga videos online.

If you don't have time to watch a yoga video, you can also practice some basic yoga poses. All you need is a comfortable spot to get down on the floor. A yoga mat makes yoga even more comfortable.

Beyond the yoga mat, yoga may also provide these benefits, according to Harvard Health:

• Mindful eating
• Better body image
• Weight loss and maintenance boost
• Fitness enhancement
• Cardiovascular benefits
• Increased overall quality of life

4. Pushups

In 2019, researchers studied pushups in male firefighters, and the study found these firefighters had a lower risk of stroke and heart attack. Pushups work many of the body's muscles, including the pectoralis minor, triceps, anterior deltoids, and core muscle groups. For this reason, pushups may improve overall body composition, which can lead to fat loss.

To do a standard pushup, assume a high-plank position. Then, raise your body up and down using your arms. Allow your elbows to flare out at 45-degree angles.

Knee pushups can be as effective as traditional pushups. Additionally, knee pushups allow you to build up strength before you attempt a standard pushup practice.

1. From your knees, get into the high plank position.
2. From your head to your knees, maintain a straight line, bending your elbows as you lower yourself to the floor. Maintain the 45-degree angle with your elbows.
3. To start, push back up.

Other types of pushups include wall pushups, incline pushups, decline pushups, weighted pushups, and one-arm pushups.

5. Dance

One of the most fun ways to exercise is dancing. In addition to the positive physical aspects of dance, studies show dancing has psychological benefits. Moreover, a study published in Sports Medicine demonstrated that structured dance of any type is typically as effective as other physical activity types.

When working out at home, you can literally dance like no one is watching because if you're home alone, no one is. Dance along to your favorite playlist, or find some fun dance exercise videos online.

6. HIIT

High-intensity interval training (HIIT) isn't just for the gym. Multiple studies have shown the effectiveness of HIIT exercises for both fitness and cardio benefits. The good news is you can do most HIIT exercises at home without equipment. These include:

• Pushup
• Burpee
• Squat with overhead press
• Russian twist
• Mountain climber
• Jumping jack
• Bent-over row
• Kettlebell swing
• Lunge
• Plank and plank jack

7. Shoulder presses

With shoulder presses, you can strengthen your shoulder muscles while also increasing their size. This includes the triceps. Shoulder presses help when you want to improve your ability to perform everyday tasks, such as placing items on an overhead shelf or putting dishes away in a high cabinet.

If you want to add shoulder presses to an intense home workout, you'll benefit from either a dumbbell shoulder press or a shoulder press machine. However, you can also use small dumbbells to do basic shoulder presses.

Simply put, an overhead press is a movement in which you push resistance over your head. You can achieve this in a few different ways:

• One hand at a time
• Both hands at the same time
• A single barbell you hold by both hands
• A free weight not attached to a piece of equipment in each hand

8. Tae Bo

Tae Bo incorporates taekwondo and boxing, hence the abbreviated name "Tae Bo." This unique exercise routine enjoyed its heyday in the 1990s when exercise guru Billy Blanks reached millions of fitness enthusiasts and beginners with VHS tapes. Tae Bo was specifically designed for a home workout, and it remains one of the easiest ways to get into a solid cardio workout routine in the comfort of your own home.

You don't have to dust off that old VCR in your attic to get back into Tae Bo. Thanks to the internet, you can find countless videos online to follow along with. If you want to enjoy the comfort of home while also engaging with others, some Tae Bo enthusiasts connect via Zoom to enjoy a good workout.

9. Squats and lunges

Squats are a functional exercise that can help prevent injuries, boost your calorie burn, improve your posture and balance, and strengthen your core. Specifically, squats can help power you through essential daily tasks that include stair climbing, walking, carrying heavy loads, and bending. Squats also support back muscles.

A fundamental movement pattern, squats require muscle and joint integration. Primarily, squats target these muscles:

• Quadriceps
• Gluteus minimus, maximus, and medius
• Adductor (groin)
• Hamstrings
• Calves
• Hip flexors

If you have knee injuries or pain, you can still do squats. Consider chair squats.

1. Stand with your feet shoulder-width apart in front of a chair.
2. Bend your knees and hinge at the hips, lowering down and back until your bottom makes contact with the chair. Keep your arms extended in front of you.
3. Use your heels to push up and return to the start position.

Utilizing Evidation to track progress and stay motivated

Building some of the exercises we listed into your daily workout at home can be either your regular workout or an occasional alternative to going to the gym. Using the Evidation app and platform will help you stay motivated as you track your progress.

Evidation can connect to your favorite fitness apps, including apps such as Fitbit, MyFitnessPal, Apple Health, Runkeeper, and more. With these apps, Evidation can help you track many of your health stats, including heart rate, steps taken, and exercise. Download the app today to learn more and start tracking your fitness journey.

No matter where you are on your health journey, consistent physical exercise and activity is a critical part of losing weight and improving your general health.

Finding an exercise class that meets you where you are can be daunting. Walking into a class is intimidating, especially if you’re new to fitness or getting back into a regular routine.

Are you on the hunt for a low-impact workout that you can perform consistently? Pilates is an effective workout for beginners, long-time athletes, and everyone in between. The exercises done in Pilates are challenging for the muscles but easy on the body as a whole.

If you’re working on losing weight, Pilates is an excellent tool to add to your fitness routine. This post highlights the benefits of Pilates for weight loss and general health, types of Pilates to try, and much more.

We’ll help you set realistic expectations about what this popular form of exercise can bring to your life, so you can enjoy the movement and health benefits it provides.

What is Pilates?

Pilates is a form of exercise originally developed in the early 20th century by Joseph Pilates.

This muscle-building and body-conditioning exercise consists of small, technical movements that improve muscle tone and core stability. The movements in Pilates are designed to lengthen and sculpt muscles for a stronger body.

As a low-impact exercise, Pilates focuses on strength, mobility, and alignment within the body. The primary muscle at play here is the core; Pilates focuses primarily on strengthening and stabilizing the core and then training other muscles in the process.

How Pilates Works

Pilates is performed on an exercise mat on the floor or through the use of an apparatus called the Reformer. Designed to target posture, balance, and flexibility, seven general types of Pilates are taught and performed.

Pilates participants experience a full-body workout via around 50 repetitive exercises designed to increase muscle strength. At first, these movements won’t seem that difficult, but as the class continues, they may become very challenging as your muscles become tired.

If you’re new to Pilates, don’t stress. Most instructors provide modifications to each exercise should you need them at any point.

Is Pilates good for weight loss?

There’s a certain stigma that when exercising for weight loss, a person has to be out of breath and dripping with sweat. This is nowhere near true or accurate. Take walking, for example.

Consistent walking is widely embraced as an effective form of exercise that contributes to weight loss. Walking promotes a faster metabolism, burns calories, and improves cardiovascular health; all of these help with healthy weight loss. While you may not work up a sweat on a brisk walk, your body is working hard.

The same goes for Pilates. Pilates is a stellar example of a highly effective weight loss exercise that won’t result in you panting or sweating. Because it’s a low impact exercise, Pilates puts less stress on the joints and muscles, making it a great introductory exercise for those new to working out.

Pilates for weight loss is highly recommended if you have limited mobility or are new to this type of exercise because it’s not a highly intensive workout. Make no mistake - you will be sore later, but soreness is normal.

For weight loss, in particular, Pilates is gaining in popularity. While you won’t burn hundreds of calories during a class, Pilates can help you lose weight through the following:

• Increased heart rate
• Sweating
• Improved body function
• Building lean muscle (which helps burn fat)

This 2021 study revealed that for adults with obesity or who are overweight, Pilates significantly decreases body weight, BMI (body mass index), and body fat percentage.

Weight loss comes with its own complications, and navigating the number on the scale is one of the most significant for so many. However, it’s crucial to remember that while losing weight may be your goal, you will also gain lean muscle from Pilates.

While the number on the scale may not drop in the way you expect, you’ll start to notice muscles you didn’t have before, and then you’ll build on those with muscle definition and sculpting.

In time, Pilates will help you create your own vision of what your body should look like rather than focusing on the numbers on the scale.

So, does Pilates help you lose weight? When paired with healthy eating and cardiovascular exercise, Pilates can absolutely contribute to weight loss.

Can you lose weight doing Pilates everyday? Yes! While Pilates is considered low-impact, every form of exercise should be done in moderation. If you’re just starting, try doing Pilates three days a week. You can add more Pilates workouts to your daily routine as you build strength and endurance.

Benefits of Pilates Beyond Weight Loss

When paired with other forms of exercise and lifestyle changes, Pilates can significantly impact your health journey, no matter where you’re at right now. Aside from weight loss, here are a few of the impressive benefits of Pilates.

Improve Muscle Tone

The core muscles consist of the abdominals, lower back, and hip muscles and are emphasized in a Pilates class. After consistent practice, participants notice significant toning and strength in the abdominal area and other muscles in the body, including the glutes, inner thigh muscles, and upper back.

Increase Flexibility

While Pilates movements work to strengthen muscles, they also mobilize the joints and improve muscle flexibility. As your body builds strength, stretching and activating the muscles in this stretched state promotes flexibility. Your muscles will slowly but surely warm up early in a class, and as they do, they become actively engaged, so you can stretch further.

Boost Stability & Endurance

Performing more reps at a lower weight is Pilates' bread and butter, and this action slowly builds muscular endurance. Some classes and instructors will add resistance training to their classes, which adds to the endurance you’re building on.

Promote Healing

Many Pilates participants use the exercise as a form of healing and recovery. Because it’s both low-impact and weight-bearing exercises, Pilates is ideal for those working through injuries and improving joint mobility and control. The exercises don’t cause any stress or tension to the body, allowing muscle groups to heal and strengthen.

Improve Posture

As you better align and strengthen your core in regular Pilates classes, your posture will naturally improve. Sitting correctly at a desk all day takes concentration and effort, but with strengthened core muscles, you’ll sit taller and potentially experience less back pain or fatigue from sitting or driving.

Manage Stress

While nearly every form of exercise helps to decrease stress, Pilates takes it a step further. The practice is designed to improve the mind and body connection and increase mindfulness in every participant. You’ll learn to focus on the current moment rather than stress about your to-do list and gain clarity for the day-to-day.

Improve Sleep

As you learn to relax and center yourself in Pilates, your sleep habits may also improve. This is likely because Pilates relaxes the body and the mind, promoting longer and better sleep.

Performing specific exercises at night, like Pilates, can help the mind wind down and relax the body. Low-impact movements release tension, help us relax, and re-center the body for sleep.

Increase Energy

Aside from physical movement, Pilates heavily emphasizes breath control and the mind-to-body connection. As you learn to control your breath, your body’s circulation and lung capacity will improve. Deep breathing can also stimulate the spine and your core muscles, increasing your overall energy level.

Convenient Form of Exercise

Pilates is a fantastic workout you can complete at home if you’re busy and getting to the gym is out of the question some days.

All you need is a mat, some space on the floor, and a positive attitude to get your workout done. At-home workouts are great for parents, those who travel often, or people who prefer to avoid the gym or classes – you can definitely enjoy Pilates at home.

Realistic Expectations: What Pilates Can and Can't Do

If you have high hopes for Pilates and what it can bring to your healthy lifestyle, we highly recommend jumping in and getting started! Half the challenge of exercise is finding the motivation to work out and sticking to a routine that works for you.

Consistent Pilates practice can help with weight loss, muscle strength and definition, and various other health benefits. However, some unrealistic expectations about Pilates need to be debunked. These include the following:

1. Pilates alone will achieve your weight loss goals

No weight loss plan recommends one single action to meet an individual’s goals. A combination of diet, exercise, and lifestyle changes gets the job done. Anyone who says all you need to do to lose weight is perform Pilates daily is incorrect. It can certainly aid in the process, but it’s not a magic tool (unfortunately!).

2. Pilates will give you a 6-pack

While core strength and stability are at the foundation of Pilates, few participants see quickly-toned abdominal muscles after taking Pilates classes. Many see muscle definition in time, but Pilates focuses on strengthening the core muscles to improve your overall stability, flexibility, and posture. Building a 6-pack takes proper nutrition, burning belly fat, and consistent core workouts. Pilates can help you get to that point, but your diet will be the most significant factor in achieving those toned abdominal muscles.

3. Pilates is not a cardio workout

Taking a Pilates class is not the same as going for a long run or walking. You won’t challenge your cardiovascular system as much as you would while performing aerobic exercise.

Types of Pilates to Try

One of the best things about Pilates is how versatile it is for any health journey. There are seven types of Pilates you can try, and most of them can be performed at home or in the gym if you don’t have access to a class.

Mat Pilates

This is the most popular and accessible form of Pilates, as all you’ll need is a mat and floor space to complete the workout. You’ll use your body weight for resistance, but some choose to add light weights or resistance bands to make it more challenging.

Reformer Pilates

The Reformer is an apparatus that is controlled by springs to target specific muscle groups and add resistance to movements. The Reformer is increasing in popularity for Pilates classes and many prefer it to classic mat Pilates.

Megaformer Pilates

The Megaformer is an advanced version of the Reformer with additional attachments and features for more advanced Pilates movements. The Megaformer focuses on high-intensity exercises while the Reformer utilizes low-impact movements.

Hot Pilates

Similar to hot yoga, hot Pilates is a great way to increase the intensity of your workout and get your sweat on by adding heat. These classes are a bit different from classic Pilates because they work to get the heart rate up, heating up the muscles faster, and improving flexibility.

Clinical Pilates

This form of Pilates focuses on body alignment and core strength. It’s ideal for people of all ages and fitness levels because of its low-impact nature. Clinical Pilates improves coordination, balance, and flexibility while enhancing overall physical health.

Classical Pilates

Classical Pilates follows Joseph Pilates’ original teachings, involving six principles that help to center the body and mind. Participants will focus on core strength, alignment of the spine, and joint mobility.

Contemporary Pilates

This modernized form of Pilates leverages traditional Pilates movements with treatments from physical therapists who utilize Pilates for their patient’s recovery. Participants will focus on breathwork and relaxation techniques during this practice.

Achieve Your Health Goals With Evidation

Making the most out of your workouts is one of the most effective ways to ensure you stick to your exercise routine. It’s critical to know where you’re starting, your progress, and your goals for the future.

Creating a healthy lifestyle is all about building sustainable habits, and that’s where Evidation comes in. Get rewarded for healthy actions, access personalized health content, and more. Download the Evidation app today and utilize essential health data and trends to your advantage. Get started today!

If you’ve worked to get into a good routine with your workouts and runs, running every day to keep up your stamina and strength, then winter can feel frustrating. You may feel like your only option is to run indoors on a treadmill or focus on other exercise during this season. Yet the cold season doesn’t mean you need to hang up your running gear. Running in winter or cold weather has many perks that are worth exploring. From burning more calories to keeping fit all year long, you can benefit from running when the temperatures drop. The key to learning how to run in the cold is to be prepared with the right gear, and this guide will help.

Note the benefits of cold weather running

Running in cold weather carries both psychological and physical benefits. In regard to mental health, winter can bring the winter blues due to shorter days and less time in the sun. Going for a run can trigger the “feel good” endorphins that can boost your mental health. If you suffer from seasonal affective disorder, you may notice that it improves with running. Getting exercise outside also improves clarity by stimulating blood flow to the entire body, including the brain.

Physically, there are multiple benefits found in running in the cold. First, when you exercise in the cold, you may burn more energy. Not only is your body burning energy through the exercise, but you may enter a state called thermogenesis, which is an increase in metabolism designed to help you stay warm. This process activates brown fat, which is the type of body fat that burns calories. Burning the brown fat can actually change your body composition as well.

In addition, running in the cold creates less heat stress on the body. While this might not show in your results because your muscles will contract more in the cold, it will give you a bit more endurance for your run. This is one of the reasons that many of the world’s top marathons take place in the fall.

Finally, winter running can keep your metabolism and motivation to work out going strong. Both of these will help you avoid the weight gain and fitness losses that are often common at this time of year.

Grab the right gear

Before you head out on a winter run, make sure you’re prepared with the right clothing and gear. Some factors to consider include these:

Cover exposed skin

Use as much covering as you can to keep exposed skin protected. Exercise leggings or joggers for your legs, jackets, and coats for your torso, and ski masks and neck gaiters for your head and face will all help. If it’s extremely cold, consider goggles.

Protect yourself from moisture

Moisture will make you feel colder, and this includes moisture from your body in the form of sweat. Use moisture-wicking fabric, especially in the layer closest to your skin, to protect yourself.

Pay attention to the temperature

Knowing how many layers to use can be challenging. Cleveland Clinic recommends dressing for conditions that are about 20 degrees warmer than the actual temperature. This will account for your increased body temperature due to your workout.

Choose the right footwear

When running, regardless of the weather, you’ll want running shoes that are ideal for your gait. However, you may want shoes with additional tread or grip in the winter due to the risk of falling. Another option is to keep your existing running shoes and add cleats or grips on top for winter runs.

Get prepared

Before you hit the ground running in the colder months of the year, make sure you’re properly prepared. In addition to the gear already mentioned, you’ll want to focus on your nutrition and proper warm-up and cool-down exercises.

Nutrition guidance for cold weather running

Your body may have different nutritional needs when you run in cold weather. Fitness First recommends stocking your glycogen stores before running in the cold because you may burn more carbohydrates to create heat for your body. Adding an extra serving of fruits and vegetables to the meals you eat prior to running is a good option. After running, consider consuming warm carbohydrates, like pasta or rice, to increase your body temperature and restore your energy. Protein may also help with rebuilding muscle after a winter run.

Warming up and cooling down

Getting blood flowing to your muscles is important when running in the cold. Start stretching inside before you hit the pavement. This will limber up your joints and muscles so they don’t tense up when they hit the cold air. Dynamic stretches, such as squats and walking lunges, are great warm-ups for cold-weather exercise. This will get your heart rate up and increase your range of motion before you start running.

After your run, your body temperature will drop quickly, and in cold temperatures, this can cause chills. If you’re sweating, the sweat can contribute to this sudden drop in temperature. Use a hot shower as a cool down after your run, or at least change your clothes. Drink a warm beverage to keep your body temperature up. Cool-down stretching is also important, but getting and staying warm is the biggest factor after a cold-weather run.

Stay safe

Running always carries a little risk, but winter weather brings a few additional considerations.

Don’t slip

One of the biggest is the risk of slipping on icy sidewalks or roads. Trails also have risks of ice and snow, especially since water tends to pool on these uneven grounds. If you don’t have a safe, clear path, then wait for the ice and snow to melt.

Hydration

Staying hydrated is essential when running in the cold weather, and it is sometimes overlooked due to the lack of heat. You may not feel as thirsty as you do in hot weather. You’ll want to drink room-temperature water rather than ice water, so you don’t lower your body temperature too much.

Visibility

Because it gets dark earlier in the winter and the sun rises later, you may need to wear reflective gear to stay visible. Even if you don't think it will be dark, consider lighter-colored clothing in case you’re out when the sun starts to go down.

Track your winter runs, and earn rewards with Evidation

As you decide to tackle winter running, make sure you’re getting all of the rewards possible for your work. Evidation allows you to track your exercise and healthy eating choices and earn rewards for them. If you’re ready to embrace winter running, track your choices with Evidation to stay on the right course.

The practice of Pilates was developed over 100 years ago by Joseph Pilates, a German trainer who wanted to create a practice that had benefits for both the mind and the body. He wanted to strengthen both facets of his health, and believed that his method could help to repair problems in the body.

Pilates developed his exercise regime under intense duress, while he was at the Knockaloe internment camp. He worked with others who were imprisoned at the camp, fine-tuning his method to provide maximum benefits to both the mind and body.

Here, we'll explore everything you need to know about Pilates, from the different types of Pilates, the benefits you can expect from doing Pilates regularly, and how you can use Pilates to get maximum results.

What is Pilates?

Part stretching, part strength, and part mind-body connection, Pilates takes a multi-faceted approach to fitness. Many types of Pilates utilize what Joseph Pilates referred to as "apparatus." The most common type of apparatus used today is known as the Reformer, named for its ability to reshape and realign the body. Each apparatus in Pilates is used to accelerate the process of aligning the body, stretching, strengthening muscles, and supporting the development of a strong core.

Each session of Pilates is meant to feel like a workout, rather than a mental health or physical therapy session. It often takes experiencing a Pilates class to understand how intense the workouts can be, as they consist of small movements that may not look like hard work to someone who isn't familiar with the process.

There are many similarities between yoga and Pilates, including the importance of mind-body connection. The key distinction is that yoga is rooted in a deep spiritual tradition. Pilates focuses more heavily on physical health and encourages a stronger focus on core strength.

Different types of Pilates

If you're getting ready to try a Pilates class for the first time, it's normal to feel overwhelmed when learning about the different types of workouts that all fall under the Pilates umbrella.

There are seven general types of Pilates, and understanding the differences between the different types can help you choose the option that's the right fit for your needs.

Classical Pilates

Also known as Contrology, classical Pilates is based on the concepts initially developed by Joseph Pilates, and follows his sequence of movements in order. Classical Pilates classes can be done either on a floor mat or on a Pilates Reformer.

Clinical Pilates

Clinical Pilates requires the instruction of a physical therapist who will work with you one-on-one to use the concepts of Pilates to address injury or other health concerns.

Contemporary Pilates

This type of Pilates combines classical Pilates concepts and movements with other types of exercise, including aerobics and yoga. Each instructor approaches contemporary Pilates differently, and classes can vary widely.

Mat Pilates

A Pilates mat provides comfortable cushioning and can easily be done in the comfort of your own home. While some mat Pilates classes have a specific focus, generally, the practice works to improve balance while strengthening the legs, hips, lower back, pelvic floor, and shoulders.

Reformer Pilates

A Pilates Reformer machine uses a frame, platform, and spring-based system to create resistance as participants move through a series of Pilates exercises. Most find that Reformer Pilates is more intense than mat Pilates. It's important to learn how to use a Pilates Reformer under the supervision of a trained instructor, but over time, you may feel comfortable purchasing and using a Pilates Reformer at home.

Stott Pilates

This type of Pilates works to create balance in the body by restoring the natural curve of the spine. During Stott Pilates, participants work to keep the lumbar spine off of the floor while moving through a series of movements designed to strengthen the muscles that surround the spine.

Winsor Pilates

Named after Mari Winsor, the method's founder, this type of Pilates works to focus on energy in the center of the body, and is focused on healthy weight loss. Winsor Pilates encourages participants to focus on their breathing, using the power of their breath to support their movements throughout their Pilates practice.

What Pilates does for your body

People who practice Pilates may experience myriad health benefits, which can include:

• Improved muscle strength (especially core strength)
• Restoration of balanced muscles throughout the body
• Increased muscular control
• Lower stress levels
• Enhanced flexibility
• Improved posture

Like any workout program, it takes time and consistency to see continued results while taking Pilates classes or going through Pilates workouts at home.

What is Pilates good for?

Pilates can be a great way to get back into exercise if you're just starting to work out, have limited mobility, or are recovering from an injury, as the movements are customizable to your ability level. You'll likely find that you're able to progress through tougher movements as your strength and balance improve.

While Pilates is certainly a strenuous workout, you'll be able to go at your own pace, taking breaks as necessary. Many people who are dealing with stress find that the concentration required by a Pilates workout provides a welcome break from the chatter in their minds.

How effective is Pilates?

If you're new to this type of workout, you may be wondering, "Is Pilates good exercise" or searching for answers to questions like "does Pilates build muscle".

Good news: Pilates provides many health benefits for both the brain and the body. In addition to supporting healthy, sustainable weight loss, Pilates is also found to support improved mental health.

In addition to working as a solid fitness program on its own, Pilates can also work to support your body as an add-on to other workouts. The practice can help to strengthen muscles and create a sense of muscular control that can protect the body from injury.  

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Consistent physical exercise is foundational to any weight loss journey, regardless of your current health or the goals you’re pursuing.

When paired with a healthy diet, physical exercise can help people from all walks of life maintain a healthy weight while creating long-term, sustainable habits to improve their lives.

Creating a consistent exercise routine takes time and commitment, and giving yourself grace is essential as you find the forms of exercise that work for your body and your lifestyle.

Fortunately, there are so many ways to get physical exercise, and walking outside or on a treadmill is one of the most common ways people choose to work out.

This post explores the many benefits of walking for weight loss and why it’s such a popular form of exercise for people of all different ages, sizes, and backgrounds.

Key benefits of walking for weight loss

As you explore walking for weight loss and maintenance, there are important benefits you should know about.

While walking comes highly recommended by medical professionals, it’s also a popular choice for athletes, those recovering from injury, and everyone in between. Let’s explore why this form of physical activity is so widely embraced and what positives it can bring to your journey.

Metabolism boost & burning calories

Metabolism plays a role in weight loss; it’s defined as how your body uses energy or burns calories. Unfortunately, we don’t have total control over our metabolism, which is partially related to genetics and our health history.

However, some of your metabolism can be controlled by lifestyle and the activities you perform regularly. The more movement you participate in during the day, including physical exercise like walking, the faster your metabolism works. Building consistent daily habits that include more movement, whether taking a walk during lunch or walking for 30 minutes after work in the evening, will contribute to a faster metabolism.

A high or faster metabolism means your body will burn calories during movement and while your body is resting. This is an ideal scenario for weight loss because your body is still working even when you’re no longer exercising. Weight loss is much more attainable if you burn more calories than you consume.

Sustainable and low-impact

Many choose to add walking to their exercise routine because it’s low impact and easy on the body. Regular walking at a moderate pace usually doesn’t add any strain to your muscles or joints, particularly the hips, ankles, and knees.

Walking offers minimal risk of injury, unlike other high-intensity cardio exercises like cycling or running. It’s also a more sustainable method if you want to work out for longer periods of time; you can walk longer or farther without overexerting yourself.

Many individuals add a few walks a week to their workout routine as a way to let their body recover; you control the pace, the distance, and the duration, making it a very sustainable form of exercise, whether you’re power walking or just strolling with a friend or your dog.

Cardiovascular health

The body needs cardiovascular exercise to maintain a robust and healthy heart. Engaging in regular cardio exercise can lower blood pressure, reduce the risk of disease, and even reduce inflammation throughout the body, all by strengthening and exercising the heart!

Cardiovascular exercises range from high intensity like jump rope, boxing, rowing, and running to lower impact exercises like hiking, walking, and swimming. You don’t have to push your body to its limits to get a great cardio workout. Moderate or brisk walking is a fantastic way to get the heart pumping, improve blood flow, lower cholesterol, and much more.

General health and well-being

Whether you’re on a committed weight loss journey or just looking for new exercises to maintain your weight, physical exercise, like walking, is a great way to take care of the body and the mind.

Some people take long walks to free their thoughts, gain new perspectives, and even meditate. By getting fresh air or a change of scenery, many experience a change in outlook or even the “runner’s high” without engaging in high-intensity cardio exercises.

It’s no secret that physical exercise of any kind can significantly impact your mood. During exercise, the human body releases adrenaline and endorphins, which are known to improve mood and stress levels.

Additionally, regular physical exercise like walking has been shown to improve the quality of sleep, particularly for middle-aged and older adults.

Experts recommend anyone over 18 get at least 7 hours of quality sleep every night so the body can recharge and repair itself so you can wake up energized, healthy, and ready to take on the day!

As you add more cardio workouts to your weekly schedule, ensure you stay hydrated. As your body works harder and sweats more during your workouts, your body will need more water to function properly. As a general rule of thumb, experts recommend men drink 125 ounces of water each day, and women drink 91 ounces per day.

How many calories does walking burn?

According to Mayo Clinic, 30 minutes of brisk walking can help you burn at least 150 calories per day. The farther you go and the faster your speed is, the more calories you’ll burn along the way.

Many wearable devices will help you track these metrics, regardless of where you are on your journey to wellness. Whether you’re training for an event or setting a weight loss goal for yourself, having a supportive device can help you achieve those goals by tracking your progress along the way.

How often and how far should I walk?

Depending on your current physical health and if you want to lose weight by walking, most experts recommend starting with slow-paced walks for a short, manageable distance.

Start by going for 2–3 walks per week for 15 to 20 minutes at a time. You can add time and distance to your walks as you build endurance and muscle strength. Before you know it, you'll be walking 30 minutes a day and loving every minute of it.

Keep your health a priority with the Evidation app

Walking is a low-impact and enjoyable way to add physical exercise to your daily routine. Is weight loss from walking possible? Most definitely! Starting small and creating healthy, sustainable exercise habits takes time and commitment, but with apps like Evidation in your corner to track your progress, you’ll be achieving your goals in no time. Download the app today and get started on your health and wellness journey!

If you make a habit of hitting the pavement (or the treadmill), it's normal to begin to crave the calm, relaxed feeling that you get when you finish a tough run. While running is a fantastic exercise that can boost your health and help you feel great, there are some things you'll want to consider before you set a schedule of running every day.

Maximum workout time per day: What's the limit?

While there's no upper limit on the amount of exercise you do each day, it's important to know your body and make appropriate decisions for your fitness level. If you're just getting started with running, checking in with your doctor to learn more about your starting point can give you an idea of how hard you'll want to push each day.

Slow and steady wins the race (literally) when it comes to building a daily running habit. If you've decided that you want to run every day, and you aren't already in the habit of regular running, it's a good idea to start small. Running a mile--or even half a mile--on a daily basis can help you build up a solid foundation that will prepare you to run longer distances.

If you decide that you're going to run every day, every workout should not be an all-out, 100% effort sprint. Following a running plan that offers both challenging days and easy run days can help you pace yourself so that you're able to keep up with your daily runs without succumbing to injury (more on that shortly).

Physical benefits of running

Running can go a long way in boosting your physical and mental health. Give yourself time to notice the benefits of your daily runs--checking in with how you're feeling once a month or so can help you notice positive changes from your new habit.

Physical benefits of running include:

• Cardiovascular health boost: When you get started with running, you'll notice that your chest and lungs have to work hard to carry you just a few blocks. Over time, your cardiovascular system will become stronger and more efficient, allowing you to run for the same distance at the same pace while expending a lower amount of energy.
• Stress reduction: Stress isn't just a mental issue--it's also physical. Chronic stress can wreak havoc on your bodily systems, and getting out for regular runs can help provide your mind with the support it needs to lessen the physical effects of stress on the body. Running can lower your body's stress hormone--cortisol--which can help you experience less anxiety, get better sleep, and experience a lower resting heart rate.
• Improved muscular strength: While your body doesn't look like a dumbbell, carrying yourself on two legs is hard work. When you're running, your body isn't just absorbing the shock that you feel each time your foot hits the ground. Your quads are working to pick your foot back up, your hamstrings are working to draw your foot back, your arms are powering you forward, and your core and back are working to stabilize your body throughout the process. If you really want to maximize the muscular strength benefits of running, add hill training to your routine once a week.

What are the benefits of running every day?

If you're ready to make a serious commitment, penciling a run into your schedule every day can offer myriad health benefits, including:

• Lower risk of cancer
• Lower risk of neurological disease (like Parkinson's disease)
• Lower risk of cardiovascular disease
• Lower risk of dying from a cardiac event or stroke
• Increased lifespan
• Improved sleep
• Enhanced mood
• Enhanced concentration

Creating a new habit

When you're running every day, you aren't just giving your body physical benefits--you're also creating a new habit. While the endorphins you can expect after your run will be enough to get you going once your new habit is established, setting a solid routine can help you get consistent. Planning when you're going to run, knowing your route, and having your clothes and shoes prepared the night before you head out for a run can help knock out excuses that make it easy to skip out.

Injury risks

While running every day can carry many benefits, it's also important to be aware of the risk of injury that comes with a serious increase in movement. Overuse injuries are common in people who run every day. Recovery from an overuse injury can set you on the sidelines for weeks, so it's important to give your body a chance to relax if you're beginning to feel joint pain, extreme soreness, shin splints, or muscle fatigue that doesn't go away within a few minutes.

Rest days: When it's time to take a break

When it comes to running, it's possible to have too much of a good thing. There's nothing wrong with taking a rest day. You may even want to schedule rest days into your new habit--for example, taking a rest day on the last day of each month, or on one day each week. This doesn't mean you can't get your blood pumping--a brisk walk can provide many of the benefits of your regular run while also giving your body a chance to relax.

Signs that you need a rest day can include:

• You've noticed that your once-improved sleep has taken a hit
• You're no longer excited to get out for your run
• You're experiencing an illness
• You're experiencing mood swings
• Your muscle soreness is interfering with your ability to perform normal daily tasks (like going up the stairs)

As we mentioned, listening to your body is key when you decide to run every day. Pay attention to changes. Keeping a note of how you feel on each run can be helpful, as it allows you to look for trends over time.

Take charge of your health with Evidation

When you're working hard to boost your health, it's important to understand the health data that can help you make the most out of your hard work. Download the Evidation app today to start tracking your health data.

Yoga's history traces back to more than 5000 years ago in northern India, and it stems from the culture’s philosophy. Originally, yoga was considered to be a spiritual practice, but it has evolved to promote mental and physical well-being as well.

In recent years, this complex and ancient practice has become increasingly popular in the U.S. with more than 55 million people currently practicing yoga. What are the benefits of yoga, and how does a beginner get started? Let's dive in and learn more.

What are the benefits of yoga?

Yoga's benefits are well-documented. Once you become active in your yoga practice, most can expect to reap all of these benefits and more:

• Stress relief
• Weight loss
• Improved emotional and mental health
• Relief from arthritis symptoms
• Help with the management of depression and anxiety
• Improved balance
• Neck and back pain relief
• Improved sleep
• Relief from menopause symptoms
• Improved quality of life

Simple yoga poses

There are various types of basic yoga poses, and the ones that are a good fit for you depend on how you want to move your body and any restrictions or health conditions you may need to account for.

• Standing poses: You'll likely do some standing poses to warm up and "build heat" when you arrive at your yoga classes. Standing poses are strung together in flow style or vinyasa yoga to form long sequences.
• Backbends: For beginners, most people begin with gentle spine extension and flexion before moving into deeper backbends. Most of us rarely do backbends in everyday life, so becoming adept at doing these is essential for longevity and spinal health.
• Balancing poses: At the beginning of your yoga practice, it's important to build core strength, which is necessary for doing more advanced poses. Balance poses can be challenging at first, but with regular practice, you'll quickly improve.
• Supine or resting poses: When you need to take a break during a yoga class, you'll probably be encouraged to do a resting pose. These poses are also sometimes called a "child's pose." Resting poses keep the hamstring and hip work of seated poses going.
• Seated poses: Seated stretches focus on stretching your hamstrings and hips. Typically, seated stretches are done once your body is warmed up.

Yoga poses for beginners

1. Chakravakasana (cat-cow stretch)

Pose type: backbend

Cat-cow stretches offer both spinal extension and spinal flexion. When you move back and forth, it warms and awakens your back. The cat-cow stretch serves as a basic introduction to a vinyasa sequence. This pose helps alleviate back pain.

2. Baddha konasana (cobbler's pose)

Pose type: seated

With the cobbler pose, you let gravity do all the work to stretch your inner thighs. If this position is difficult for you, use props for support or sit on a cushion to raise your hips.

3. Vrksasana (tree pose)

Pose type: Balancing/standing

The tree pose is one of the first balancing postures new yoga practitioners try. If you have a medical condition such as low blood pressure that affects your balance, the tree pose is one you may want to skip. You can also modify the tree pose by placing one of your hands against a wall for support.

4. Balasana (child's pose)

Pose type: resting

When you need a break from your class or you're feeling fatigued, the child's pose allows you to gently stretch your hips, back, ankles, and thighs while you rest.

5. Bhujangasana (cobra pose)

Pose type: backbend

The cobra pose is popular in flow yoga, where it's done several times during every class. This pose is a part of the vinyasa poses sequence. A full cobra offers a deeper backbend, while low cobras are done by lifting your chest without pressing into your hands.

6. Adho mukha svanasana (downward-facing dog)

Pose type: standing

Because of its unique name, the downward dog is one of the most well-known yoga poses. Remember to place most of your weight on your legs and get your hips up high with your heels stretching to the floor. You don't have to have your heels touching the floor.

7. Sukhasana (easy pose)

Pose type: seated

The easy pose is one of the first poses new yoga practitioners learn. This pose is what many people think of when they picture someone doing yoga or meditating. To do the easy pose, sit cross-legged on your mat and rest your hands palms up on your knees, keeping your spine as straight as possible.

8. Uttanasana (standing forward bend)

Pose type: standing

To do this pose, stand up straight, exhale, and bend down to touch your hands on the floor, allowing your head to hang heavy. Your legs can be gently bent with your feet hip-width apart.

9. Paschimottanasana (seated forward bend)

Pose type: seated

The seated forward bend is a hamstring stretch. This pose helps people who do a lot of sitting strengthen and lengthen their hamstrings. The seated forward bend gives the entire back of the body a stretch.

10. Janu sirsasana (head-to-knee pose)

Pose type: seated

If you have tight hamstrings, forward bends can be challenging. The head-to-knee pose is more accessible because you stretch just one leg out at a time. For this pose, you can also use a strap to place around your foot.

11. Tadasana (mountain pose)

Pose type: standing

Mountain poses align your body from the top of your head down to your heels. In this pose, your pelvis and shoulders are staked along the line. The mountain pose helps improve posture and will give you clues about which poses you need to implement for strengthening.

12. Setu Bandha sarvangasana (bridge pose)

Pose type: backbend

The bridge pose is the first backend pose most people do. This pose is ideal to begin incorporating backbends into your practice because it improves your spine's mobility. You can also try a supported bridge pose with a block. If you have a neck injury, avoid the bridge pose.

Yoga classes: what to know before you go

First of all, is yoga for everyone? The short answer is yes. Whether you're fit or “out of shape”, young or older, there are yoga poses for almost everyone. To do yoga, you don't have to be flexible. Your yoga practice will need to be adjusted depending on your ability. For example, if you have ankle or knee problems, some poses will be more challenging.

Here are a few things to keep in mind before you attend your first yoga class:

• Most yoga studios don't provide mats, but if you forget yours, they will probably have one you can borrow or rent.
• You don't have to invest in expensive clothing to do yoga. Just wear something that's loose, stretchy, and comfortable.
• Beginner and intermediate yoga classes last about 60 minutes, while classes for certain styles may take up to 90 minutes.
• Arrive at your first class early so you can ask questions or observe other classes.
• Be sure to bring a towel and water to drink.
• For two hours before class, avoid eating a full meal. You can enjoy healthy light snacks.

Reach your health goals with yoga

A yoga practice can add value to many different areas of your life. Evidation Members can track their healthy activities. Download the app to learn more.

Whether you're hitting the road or the trail, there's no doubt that a two-wheeled workout can leave you feeling sore. It doesn’t matter if you're an experienced cyclist or you're getting started with biking for the first time, it’s helpful to understand what muscles biking works so you can get the most from your workout. 

Here, we'll take a look at exactly what muscles are working when you're cycling--and check out some steps you can take to preemptively avoid soreness after spending some time logging cycling miles.

What are the most important muscles that leg cycling works?

There's no doubt about it--cycling can be a full-body workout, and it's normal to also feel your back, abs, and arms working while you're riding. Staying balanced is a full-body skill, and it can take time to get to know the muscles that you use when you’re riding. Even your forearms may get a workout from gripping the handlebars of your bike. That being said, most of the power in cycling comes from the lower body.

• Tibialis anterior (shins and calves)
• Soleus (calves)
• Gastrocnemius (calves)
• Vastus lateralis (quadriceps)
• Rectus femoris (quadriceps)
• Vastus medialis (quadriceps)
• Biceps femoris (hamstrings)
• Psoas (hip flexor)
• Gluteus maximus (butt)

*An important note: If you’re arm cycling, you’ll get an intense upper body workout, and you’ll especially feel the burn in your trapezius and rhomboid muscles.

There are several factors that can affect how much you depend on certain muscles to power you through your ride. Taking an indoor spin class will work different muscles than powering through a 100 mile trail ride, for example. Varying your speed and terrain can help you hit a larger percentage of muscle groups than sticking to the same routine time after time.

12 o'clock to 5 o'clock: What’s a pedal stroke?

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Each time your foot moves in a full circle when you’re biking, you’re completing a pedal stroke. When you're in the saddle (the cycling term for sitting on the seat of your bike), your muscles are working hardest from the 12 o’clock to 5 o’clock positions of your pedal stroke. During this part of your stroke, your quads, glutes, and hamstrings are all working to exert the proper amount of force as you push your foot down to move the pedal. There's a mental aspect to this as well, as you need to consider your terrain and slope to decide how much force is required to move at your desired speed.

As your hip flexes to bring your foot to the 12 position, your muscles prepare to exert the force that pushes you forward. Once you hit the 6 position, your knees and hip flexors work together to bring you back to the start of your pedal stroke.

It's smart to pay attention to how your hips, knees, and muscles feel as you move through a full pedal cycle. If you feel weakness or tightness, see if you can pinpoint where it occurs. This will allow you to develop off-the-bike workouts that can help you pedal more efficiently.

Combine cardio and strength training to get faster and stronger

Looking to boost and strengthen the muscles used in cycling? You’ll want to check out these other outdoor activities, as well as put in some work in the gym. It’s important to strike a nice balance between cardio and strength training in order to build the muscles that allow you to fly down the trail.

Varying your cardio workouts can be a great way to support cycling. Don't forget, your heart is a muscle too. Running, swimming, and fast-paced walking can all help you develop your cardio fitness so you're better able to keep up on your bike.

A word of caution: be sure you're giving yourself time to recover in between cardio workouts. Swimming one day and biking the next is okay from time to time, but constant back-to-back cardio workouts can make it hard for you to fully recover, which can eventually have a negative effect on your fitness and your performance.

Ready to take your strength to the next level to help fuel your weekend rides? 

Add these moves to your strength training routine:

• Heel raises: You already know that your calves put in work when you're on your bike, and strengthening them can help you get through your pedal cycle faster (and can help save you from soreness after your ride). To do heel raises, stand on the edge of a curb or the bottom stair of a staircase, with your toes supported and heels free. Use your calf muscles to raise your body up to tiptoe, and use control to slowly lower back to your starting position. Heel raises can be done with or without added weight.
• Single leg deadlifts: Stand with both feet parallel and hip-width apart, with a weight in one hand. Slowly lift the leg on the weighted side of your body behind you, keeping a slight bend in the planted leg. With hips square to the ground, lean your upper body slightly forward as you use your hamstrings to raise your back leg until you feel your glute tighten. Slowly lower back to starting position with control.
• Squats: Stand with both feet parallel and hip-width apart, with toes pointing forward. Shift your hips backward as you bend your knees until your thighs are parallel to the ground. Already a squat pro? Throw some variation into your routine to challenge new muscle groups. Sumo squats (toes wide and pointing outward), narrow squats (feet together), and jump squats can all add a new challenge to your workout.
• Seated leg raise: Need to take a break and sit down? Don't worry–you can still keep your movement going. Sit on flat ground with your legs extended out in front of you. Fold your arms and use your core to sit tall as you lift one leg a few inches off the ground, using your quad and hip flexor to stabilize. Slowly lower back to starting position with control. Alternate legs.

When you're incorporating strength training into your cycling routine, two times per week is usually a good start. Plan for a light cycling workout the day after your strength training. Getting movement into your body can help to get rid of any post-lifting soreness, but overdoing it can lengthen your recovery time and negatively affect your performance.

Indoor vs. outdoor cycling: What you need to know

If you've ever taken a spin class, you know that it can be a challenge! That being said, indoor cycling works your muscles in a different way than outdoor cycling. When you're indoor cycling, you'll get a different workout that focuses almost completely on the lower body, as you're able to stand and change the resistance on your bike without having to worry about terrain or keeping your balance. When you're cycling outdoors, you need to use your entire body–including your core and your back--to stabilize as you navigate your path.

Safe recovery: How do you stay strong and injury-free?

Find that your calves, quads, or glutes are screaming after you're done with your ride? You're not alone. Soreness is actually caused by tiny tears in the muscles that will need to repair themselves after the workout. Post-cycling soreness is common, and there are a few steps that you can take to recover safely.

Stay hydrated

Before, during, and after your workout, staying hydrated is key to avoiding sore muscles. If you're working out for an hour or more, be sure to choose a drink infused with electrolytes (or make your own) to help your muscles recover. If you're planning on a super-intense ride, you may want to consider starting to boost your hydration in the days prior.

Use a foam roller

Using a foam roller is simple–and there are plenty of foam roller options that don’t break the bank. A foam roller is a tube-shaped piece of firm foam that you can sit on or lie on to help ease the aches and pains caused by exercise. First time using a foam roller? Check out a quick tutorial here. 

Adhesions can develop between your muscle tissue and fascia (a thin piece of tissue that covers the muscles), and foam rolling can help to relieve these adhesions. Using a foam roller on your upper back, glutes, hamstrings, quads, and calves can help stop soreness before it starts. Taking some time to chill out on the foam roller with a glass of water following your ride can be the perfect way to cool off.

Get your rest

We know--you're busy, and it can be tough to get the rest you need to recover after your workout. Doing so, however, isn't just good for your mind. It's also important for your body to get plenty of high-quality sleep following tough cycling workouts. Turning off screens an hour prior to bedtime can be a great way to help promote healthy sleep.

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At Evidation, we're committed to supporting your wellness journey. Download the app today to get the motivation you need to get moving.

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