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Getting plenty of exercise, enjoying healthy food, and using stress management techniques can all help you feel your best—but the decisions you make during the day aren't the only factors that contribute to your wellness. High-quality sleep can make a world of difference in your well-being.

Many people are living with silent sleep apnea, which can result in problems with cardiovascular and metabolic health. Snoring is a well-known symptom of sleep apnea, but the condition can present in other ways—some people who have sleep apnea may not snore at all. Here, we'll explore the other symptoms of sleep apnea, and the next steps you should take if you believe you may have the condition.`

What is sleep apnea?

Sleep apnea occurs when breathing stops and restarts repeatedly during sleep. Apneas—periods of breathing pauses that last between 10 and 30 seconds—typically occur several times throughout the night. This common condition can result in restless sleep that can make it difficult to function safely and efficiently the following day. While snoring is the most common symptom of sleep apnea, there are other symptoms that can also indicate the condition.

For many people, sleep apnea goes undiagnosed for years. This can result in many issues, including difficulty with memory, trouble concentrating, difficulty making decisions, and negative changes in behavior. Serious health problems, including high blood pressure, obesity, and heart disease, are linked to poor sleep.

If you think you or a loved one may be experiencing sleep apnea, it's important to work with a qualified healthcare professional to get a diagnosis and treatment that can help you get back to getting the sleep that you need.

Types of sleep apnea

There are two main types of sleep apnea: obstructive sleep apnea and central sleep apnea.

Obstructive sleep apnea is more common than central sleep apnea. During obstructive sleep apnea, the upper airway becomes blocked repeatedly during sleep. This can be caused by hormonal issues, large tonsils, obesity, and other health conditions. Airflow can be reduced or completely blocked during sleep apnea episodes. This type of sleep area can range from mild to severe, and may come and go with hormonal changes, weight changes, and other factors.

Central sleep apnea occurs due to neurological issues that stop the brain from sending the body the signals necessary for respiration. If you have health conditions that affect your brain's ability to send messages to your chest muscles and/or your respiratory system, you may experience central sleep apnea.

It's also possible to experience complex sleep apnea, a condition that combines aspects of both obstructive and central sleep apnea. Most people who have complex sleep apnea find out about their condition after treatment for obstructive sleep apnea proves ineffective.

Can you have sleep apnea without snoring?

Yes, you can have sleep apnea without snoring. Many people first become aware that they may have sleep apnea when their partner tells them that they've been snoring, or that they stop breathing and/or gasp in their sleep.

Other common symptoms of sleep apnea include:

• Daytime fatigue
• Morning headaches
• Falling asleep during pauses in the day, for example, while watching a TV show or sitting at a work desk
• Dry mouth upon waking
• Mood changes
• Difficulty concentrating

While a night or two of poor quality sleep can result in fatigue, a consistent lack of sleep can lead to serious health issues over time, including stroke, high blood pressure, diabetes, and heart disease.

When to seek medical advice and how sleep apnea is diagnosed

If your partner has noticed excessive snoring or other symptoms consistent with sleep apnea, you find that you're falling asleep during abnormal times, or you simply can't seem to feel rested despite getting plenty of sleep, it's important to reach out to a medical professional to learn whether you may have sleep apnea. Your doctor will likely prescribe a sleep study. While you may be required to spend the night in a sleep study lab, some people are able to complete sleep studies at home. Your doctor will use the data collected during your sleep study to determine whether you have sleep apnea.

If you are diagnosed with sleep apnea, your doctor will recommend a course of treatment based on your needs. Sleep apnea treatment can include using a CPAP machine at night to equalize pressure as you breathe, lifestyle changes, and/or surgery.

Using Evidation and connected apps to track sleep patterns and symptoms

Sleep apnea can stop you from getting enough sleep, and can have serious consequences if left untreated. If you think you may be experiencing symptoms of sleep apnea, it's important that you talk with a healthcare professional about scheduling a sleep study. Sharing your sleep data with your doctor can help them understand the severity of your symptoms. You can track this data using a wearable tracker, an app on your phone, or an in-bed tracker.

At Evidation, it's our job to help you feel your best

When you're struggling to get a good night's sleep, it can become impossible to feel healthy and energized throughout the day. Paying attention to the lesser-known symptoms of sleep apnea can help you determine whether you may have an issue that requires medical attention. If you notice that you're waking up with a dry mouth, headaches, or you simply don't feel rested in the morning, talk with your healthcare provider about whether you may be experiencing sleep apnea.

At Evidation, our team is here to help you work toward your wellness goals. When you choose to share the health data you're already tracking (such as your sleep data), we're able to use that information to offer personalized, content-based insights that can inform your next steps toward becoming your happiest, healthiest self. Ready to get started? We can't wait to support you. Click here to learn more about how Evidation works and download our free app today.

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!

What are Lifestyle Factors?

Lifestyle factors--including exercise, stress management, and getting enough sleep--are all key parts of a healthy lifestyle. Improving just a few of the lifestyle choices that influence your health can go a long way in helping you feel your best.

If you're working to become your healthiest self, there's no need to do a total lifestyle overhaul. Implementing small, sustainable changes is the way to go when it comes to creating healthy habits that you'll be able to stick to over time.

Cultural and financial considerations

It's important to consider the cultural practices that are important to you when you're working to develop a healthy lifestyle. For example, if fasting is a part of your religion that’s important to you, you'll want to find a way to incorporate your practice into your healthy lifestyle. If you're a part of a community where certain foods are an important part of spending time together, you'll want to be sure you're able to include these foods in a way that works for your health.

It's also important to consider personal finances when it comes to developing a plan to achieve your health goals. Choosing lifestyle improvement options that are out of your price range likely won't do much to help you get healthy--rather, it will cause stress that can negatively affect all aspects of your health. Many options that can help you develop a healthy lifestyle--including exercise and stress management--can be practiced for free. The goal of improving your lifestyle is to make the most of what you have--if current circumstances are stopping you from focusing on all of the healthy behaviors you want to implement, focus on what you can do--rather than what you can't.

Setting health goals

In order to move forward with your health, it's important to know where you're starting and where you'd like to go. Talking with your healthcare provider about lifestyle factors that promote your good health is a smart step in the right direction. You'll want to be sure you're creating SMART (specific, measurable, achievable, relevant, and time-bound) goals to help you stay on track.

Lifestyle factors to work on

Ready to dig into creating a healthier life? We've got you. Here, we'll take a look at some of the lifestyle factors you can focus on to help you feel your best.

1. Sleeping well

Rest is key when it comes to living healthy. If you're working long hours, taking care of a baby, or otherwise are struggling to get enough sleep, it's important to remember that quality--not just quantity--matters when it comes to getting the shut-eye that you need.

A few tips to help you get the best sleep possible:

• If you can, wake up and go to sleep at the same time each day.
• Create a great environment for sleep by keeping your bedroom cool, clean, and as dark as possible.
• Avoid caffeine after 2 p.m., or earlier if you find that a late morning or early afternoon cup of joe makes it tough for you to go to sleep.

2. Hydration

Staying hydrated can help boost your immune system, fight fatigue, and even boost your mood. The old 8 glasses of water a day rule is a decent hydration goal, but the medical community has a new gold standard: half of your body weight per day in ounces (for example, if you weigh 150 pounds, aim for at least 75 oz. of water per day).

Some tips to help you stay hydrated throughout the day:

• Get started early. Drinking a glass of water as soon as you wake up in the morning can help you shake off sleepiness and rehydrate your body after a night of rest.
• Drink plain water when you can.
• Keep your water nearby. Bringing your water bottle in the car, into work, and to appointments can help you keep drinking even when your mind is otherwise occupied.

3. Regular physical exercise

Time to get up and moving--physical exercise is great for both your physical and mental health. There's no need to shell out for a fancy gym membership. Going for a walk at the end of the day, checking out free workout videos online, hiking, and chasing your little ones around outside are all great ways to get your heart rate up without breaking the bank.

A few ways to increase your movement throughout the day:

• Save on gas and get moving by walking instead of driving to run errands whenever you can.
• Get the whole family involved! Scheduling a half hour of fun physical activity after dinner can be a great way to bond with your kids and help everyone improve their health.
• Stay accountable. Reach out to a friend or family member with similar goals and agree to hold each other accountable for hitting daily or weekly movement goals.

4. Prioritize mental health

Your mental and emotional health are just as important as your physical health. While talking to a therapist or other mental health professional can be a great way to get support, there are other options that can help as well.

Some tips to boost your mental health include:

• Get connected in your community. Spending time with others through a club, volunteer opportunity, or religious organization can be a great way to bond with others.
• Meditate. Simply taking five quiet minutes each day to clear your mind can help you take a moment to focus and refresh your brain for the rest of the day.
• Explore affordable mental health support options. Reaching out for support doesn't have to be expensive.

Evidation: Take control of your health

At Evidation, we empower you to use your health data to work toward optimal health. We're proud to partner with you in creating a healthy lifestyle. Download the app today to learn more!

Traveling can open your worldview, allow you to experience other cultures, and provide the opportunity for connection with family and friends. At the same time, it can wreak havoc on your well-being—if you're not careful. A little bit of careful planning can go a long way when it comes to keeping up with healthy habits while you're traveling.

Here, we'll take a look at why healthy snacking matters when you're traveling and explore easy-to-pack snacks that support your health and taste great.

The importance of healthy snacking while traveling

Healthy snacking is key to maintaining a healthy metabolism, supporting energy levels, and maintaining weight (or weight loss, depending on your needs and goals). When traveling, it can be easy to fall into the trap of all-too-convenient high sugar, high fat snacks that are packed with empty calories. Planning ahead can make it easier to avoid the nutritional pitfalls that seem to be around every corner when you're making your way from Point A to Point B.

Healthy snacking offers many benefits, including:

• Can provide a nutritional boost if you're unable to eat full meals due to traffic, short layovers, etc.
• Can provide additional fiber and nutrients to support digestive and immune health
• Curbs appetite, decreasing the likelihood of eating beyond fullness at the next meal
• Provides a coffee-like burst of energy if several hours have passed since your last meal

Healthy snacking can be a beneficial choice every day—not just when you're traveling. That being said, healthy snacking while traveling is certainly more difficult than healthy snacking when you're at home or in the office. Let's explore some simple healthy travel snack options.

Portable fruit and vegetable options

Loading up on fruits and vegetables before you hit the highway or the airport is a convenient, simple way to get the nutrients that you need.

Try these simple options for getting more produce into your day when you're traveling:

• Apples
• Bananas
• Grapes
• Oranges
• Berries
• Citrus fruits
• Carrot sticks
• Celery sticks
• Cucumber slices
• Snap peas
• Cherry tomatoes

Protein-packed snacks for sustained energy

Protein-heavy snacks are a fantastic way to keep your energy up while you're traveling. That being said, most of us aren't interested in packing a day's worth of room-temperature chicken or turkey in our carry-ons.

Try these high-protein options to help you feel great as you move toward your destination:

• Nuts with healthy fats like almonds, walnuts, and pistachios
• Single-serving almond or peanut butter packets (pair with fruits for a fulfilling snack)
• Protein bars with 10-20g of protein
• Single-serving cottage cheese cups

Whole grain and fiber-rich snacks

Enjoying balanced nutrition while you're traveling can help to ensure that your body's systems—including your digestive system—are functioning normally. Whole grain and fiber-rich snacks can help to keep you feeling your best despite travel fatigue.

Try these options to keep your fiber and whole grain intake up while you're traveling:

• Whole grain crackers (look for options made with oats, quinoa, or brown rice)
• Popcorn
• Oatmeal bars
• Whole grain, high-fiber wraps/tortillas
• Fiber-rich muffins (look for recipes that require flaxseed, oats, or whole wheat flour)
• Roasted chickpeas
• Whole grain rice cakes topped with hummus

Hydration tips and healthy drink options

Dehydration can affect your mood and mental health, energy levels, and even your immune system function. Staying well-hydrated while traveling is key to feeling your best. Dry air, changes in climate, and changes in sleep schedules can all contribute to dehydration.

Try these tips to stay hydrated while traveling:

• Keep a water bottle with you and take advantage of water bottle refill stations at airports and rest stops.
• Stay away from alcohol and caffeine, as both can contribute to dehydration.
• Enjoy hydrating snacks like watermelon, celery, cucumber, strawberries, and cantaloupe can help with hydration.

At Evidation, we're here to support your health no matter where you go

From sleep patterns to nutrition habits to stress levels, travel can take a toll on your body, and having support in place before you hit the road (or the sky) can help you feel your best from one destination to the next. Using wearable health tracking devices or inputting your health data into apps can help you keep unhealthy habits in check, even when you're rushing from one terminal to the next.

Consistent tracking of health data can show patterns and trends that might be hard to put together on your own. At Evidation, we take it a step further. Once you start tracking your health data, the Evidation team can put your hard work to good use. We aggregate the data you choose to share from multiple apps, allowing us to provide you with personalized, content-based insights that can propel your health forward.

At Evidation, we're here to help you live your happiest, healthiest life, no matter where your travels take you. Whether you're just getting started on your healthy lifestyle journey or you've been dedicated to feeling your best for decades, we're here to help you take your wellness to the next level. Click here to learn more about how Evidation works and download our app today.

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.

Most of us have heard the advice from experts: Drink eight 8-ounce glasses of water every day for optimal health (the "8x8 rule"). After all, the average adult's body is made up of 50 to 70 percent water. But is the 8x8 rule accurate, or is this an arbitrary number? Hint: It's an arbitrary number, and it doesn't apply to everyone.

The fact is that we all need plenty of water, but deciding how much water to drink in a day depends on several different factors. Let's dive in and learn more about precisely how much water you need—based on your unique situation—and why it's important to stay hydrated.

How much water should you drink daily?

You likely weren't surprised to learn that the 8x8 rule isn't the ideal fit for everyone. So, if it's not eight 8-ounce glasses of water per day, how much water should a person drink daily? It depends. While it's a simple question, the answer is complicated.

We do have a short answer to this question, but please keep reading to determine how much water you need based on your unique circumstances. According to the U.S. National Academies of Sciences, Engineering, and Medicine, this is how much water adult men and women should drink every day:

• Males: 15.5 cups (125 ounces or 3.7 liters) per day
• Females: 11.5 cups (91 ounces or 2.7 liters) per day

Note that these figures for adults are for total daily fluid intake. We also get up to 20 percent of our daily fluids from the foods we eat, especially if we eat plenty of water-rich fruit and vegetables. Milk, coffee, tea, and most other beverages also count toward this recommended fluid intake.

The recommended water intake for children is slightly different, per the Institute of Medicine of the National Academies. The ideal amount depends on activity levels and medical conditions. Generally, children should drink this much water every day:

• Children aged 4-8: 40 ounces
• Boys aged 9-13: 64-80 ounces
• Girls aged 9-13: 56-72 ounces
• Boys aged 14-18: 88-112 ounces
• Girls aged 14-18: 64-80 ounces

Other factors impacting recommended fluid intake

Several other factors determine how much water you actually need to drink every day:

• Geographical location: If you live in a hot, dry, or humid region, you need to drink more water. People who live in high-altitude areas such as mountains also need more water to stay adequately hydrated.
• Environment: Spending time outdoors or working in overheated rooms may increase your water intake needs.
• Diet: People who drink a lot of caffeinated beverages may lose more water because of frequent urination. Equally important, you'll probably need more water if you eat a diet high in spicy, salty, or sugary foods.
• Season or outdoor temperature: Most people require more water during the warmer months because of perspiration, especially individuals who spend time outdoors.
• Overall health: Illnesses and medical conditions affect how much water you need. For example, when you have a fever or infection, you may lose more fluids through diarrhea and vomiting. Health conditions like diabetes also increase your hydration needs.
• Activity levels: If you're active or stand and walk more than average, you probably need more water than someone with a desk job. Also, if you do physical activities such as exercising or even just getting your steps in, you'll need to recover your water loss by drinking more.
• Pregnancy or breastfeeding: People who are pregnant or breastfeeding need more water to keep themselves hydrated.

To calculate precisely how much water you need to drink every day, use this tool from the University of Missouri.

Benefits of drinking water throughout the day

Every single cell, tissue, and vital organ in your body requires water to function properly. Here are some of the many reasons to make sure you drink plenty of water:

• Heart health: Maintaining adequate hydration contributes to heart health and reduces the risk of cardiovascular failure.
• Brain health: Your brain is made up of about 73 percent water, and the lubrication helps with firing your hormones and neurotransmitters. Hydration has an effect on focus and concentration, but it also plays a role in your moods, memory, and emotional health.
• Weight maintenance: Drinking more water can curb your appetite and increase your metabolism. 
• Kidney health: Your kidneys use water to remove waste and toxins from the body. Kidneys also play a crucial role in maintaining the right balance of salt, water, and minerals in your body.
• Joint health: Joint cartilage is made up of about 80 percent water, so staying well-hydrated can help lubricate and cushion your joints.
• Energy levels: Poor hydration affects the flow of nutrients to our cells, resulting in fatigue. Stay well-hydrated to keep your energy level high.
• Immune system health: Staying hydrated helps us have a more robust immune system, which fights off diseases and illnesses.
• Skin health: Our skin consists of about 64 percent water. If your skin has to give up moisture to more critical bodily functions, it will become dry. This can eventually result in wrinkles and irritation.

What happens if you don’t drink enough water?

Staying adequately hydrated has a positive impact on nearly every aspect of your health. Not drinking enough water has an effect on your physical performance and can cause cognitive impairment, kidney and urinary problems, and an increased risk of various other health issues. Moreover, severe dehydration requires immediate care because it's a medical emergency.

You may be approaching dehydration if you're feeling lightheaded or overly tired and have a dry mouth. Signs of severe dehydration include:

• Dark urine: Aim for pale yellow urine. If your urine is the color of dark apple cider, you're likely dehydrated unless you are taking medication that changes the color of your urine.
• Extreme thirst: If you're feeling thirsty, you may already be approaching dehydration. But don't rely completely on thirst. Note that people aged 65 and older are at increased risk of dehydration because the body's thirst mechanisms begin to malfunction with aging. Newborns and infants also face a higher risk of dehydration because of their low body weight.

Can you drink too much water?

Most adults rarely drink too much water, but athletes such as marathon runners need to be careful about drinking too much as they attempt to prevent dehydration. If you drink too much water, your kidneys can't eliminate the excess water, causing your blood's sodium content to become diluted. The result can be a potentially fatal condition called hyponatremia. According to the National Kidney Foundation, life-threatening overhydration symptoms include:

• Confusion, headache, or fatigue
• Low blood pressure
• Nausea or vomiting
• Energy loss
• Muscle weakness
• Cramps or twitching
• Restlessness
• Seizures or coma

Staying hydrated for optimal health

How much water should you drink a day? We've laid out all of the different factors that affect how much H2O you should have every day, along with the most important water benefits. The answer is that it's different for everyone. Understanding your personal needs is the first step.

Evidation Members can earn points by tracking self-care activities, such as staying hydrated, walking, eating healthy food, sleeping, and more. Download our app today to get started.

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Breakfast has long been called the most important meal of the day, and while experts can argue that point, the fact remains that your day's first meal can have a significant impact on how the rest of your day plays out.

Let's dive in and learn more about why eating a healthy breakfast is important. Then, we'll explore some delicious easy healthy breakfast ideas and recipes.

The importance of eating a healthy breakfast

There’s a long list of benefits of eating a healthy breakfast.

• Energy: Breakfast gives your brain and body energy, which is what keeps you going throughout the day.
• Boosted brain power: Studies suggest that children perform better in school if they have a solid breakfast. These children have increased alertness, memory, problem-solving ability, concentration, test scores, and mood. The same strategy works for adults.
• Essential nutrients, vitamins, and minerals: Breakfast plays a big role in your day's total intake of nutrients. People who eat breakfast have an increased chance of meeting their daily recommended intake of vitamins and minerals.
• Weight control: Research is ongoing, but people who eat a healthy breakfast are less likely to be obese or overweight.

How to make a healthy breakfast

Breakfast foods to eat

Studies show that eating a high-protein breakfast keeps you feeling full throughout the day, so you’ll be less inclined to reach for unhealthy snacks. According to the Cleveland Clinic, a nutritionally balanced breakfast consists of:

• A protein source
• A vegetable or fruit
• A whole grain
• A healthy fat (optional)

The key is to be sure you're maximizing fullness by eating protein and fiber at breakfast. Don't become stuffed, though, or it can impact your productivity because of the time it takes a heavy breakfast to digest.

Breakfast foods to avoid

Researchers who conducted an NIH study comparing the effects of a high-sugar breakfast with the effects of a balanced breakfast of whole grains, fruit, and protein suggest steering clear of heavy-carb meals or treats for breakfast. This includes baked goods such as muffins (unless they're like the ones we've listed below), donuts, and most scones.

Another problem with starting the day with something sweet is that you may crave sweets more often throughout the day.

High-protein breakfast foods

For a breakfast that incorporates protein, vegetables, and whole grains, try some of these breakfast ideas.

• Avocado toast with egg
• High-fiber toast with peanut butter
• Scrambled eggs with vegetables
• Greek yogurt with nuts and berries
• Cottage cheese with sliced tomatoes, olive oil, olives, fresh basil, and bruschetta
• Protein smoothie made with milk (or non-dairy milk), frozen fruit, frozen kale or spinach, and low-sugar protein powder

Keep in mind that traditional breakfast meats such as bacon and sausage add a lot of fat to your daily food intake. If you enjoy breakfast meats, look for turkey or chicken versions.

17 healthy breakfast recipes

1. Breadless eggs benedict

Eggs benedict is one of our favorite healthy breakfast recipes, but the traditional version can be fatty and high in calories. Our version of this breakfast classic is much lighter. Instead of bread, we use tomatoes to make this recipe lower in carbohydrates and gluten-free.

Besides being loaded with flavor, this recipe is also full of protein and vegetables, such as fresh spinach and avocado. This lighter version of our hollandaise sauce is made with low-fat Greek yogurt instead of butter, so you're getting more protein to replace the fat.

2. Healthy breakfast burrito

These breakfast burritos are filling enough to power you through the toughest mornings. The protein comes from eggs and chicken sausage, and the burritos are also full of fresh veggies, including onion, fresh spinach, and bell peppers. Toppings can bring in more protein with cheese and some healthy fat from diced avocado.

Once you have the basic recipe down, you can customize it with different meats and fillings. This recipe has make-ahead instructions, too, so you can have a healthy and filling breakfast prepared before you go to bed the night before.

Try using whole grain or vegetable-based tortillas (like cauliflower or jicama) instead of traditional flour tortillas to make this dish even healthier! 

3. Peanut butter overnight oats

Overnight oats make breakfast easy and nutritious. You can make almost a week's worth of overnight oats because they keep well for up to five days. This recipe is made with old-fashioned rolled oats, vanilla almond milk, Greek yogurt, peanut butter, pure vanilla extract, and chia seeds. For sweetness, you can add maple syrup or honey.

Combine all of the ingredients in a container and stir well to combine. Then, seal the jar with a tight-fitting lid and allow it to sit in the refrigerator overnight. When you're ready for breakfast in the morning, simply pull the container from the refrigerator, stir well, and enjoy. Before eating your oats, add desired toppings, such as chopped peanuts or berries.

4. Breakfast veggie scramble

Eggs are one of the most popular breakfast food choices, and there are so many ways to cook them. Scrambled eggs are easy to cook, and you can make a full meal by stirring in some vegetables with your eggs.

This veggie scramble is made with bell pepper, fresh spinach, and grape tomatoes. Serve with sliced avocado, and add a dollop of hummus for even more protein.

5. Healthy breakfast sandwich

When you can make a quick and easy breakfast sandwich at home, you won't be tempted to opt for the drive-through versions. These hearty sandwiches are made with eggs, vegetables, turkey slices, and cheddar cheese. If you want a lighter sandwich, you can omit the cheese.

The veggies on this sandwich include onion, chopped broccoli, sliced mushrooms, garlic, and fresh spinach.

6. Chocolate peanut butter protein bites

There are days when you need a quick grab-and-go breakfast, and that's when these delicious protein energy balls will save your morning. These protein-packed nuggets taste like a chocolate peanut butter cup, but they're vegan and gluten-free.

To make these protein bites, use Medjool dates, peanut butter, vegan chocolate chips, chia seeds, and cocoa powder.

7. Make-ahead fruit and yogurt protein parfait

If you want a quick and healthy breakfast that's a kid-pleaser, you can't go wrong with a yogurt parfait. This is a recipe that can be prepared in advance, so breakfast is ready to go when you are.

With Greek yogurt, raw pumpkin seeds, walnuts, and chia seeds, this parfait is loaded with protein and nutrients. Flavor comes from cinnamon, ground cloves, and vanilla extract, and mixed berries add color and explosive flavor.

8. Banana chocolate chip muffins

Chocolate chip muffins for breakfast may sound like an indulgent sugary treat, but that's not the case with this recipe. These muffins are made without refined sugar and butter. The protein comes from Greek yogurt, and you can use antioxidant-rich dark chocolate chips for even more nutritional value.

By using melted coconut oil or olive oil to make these muffins, you have healthier fat, and whole-wheat flour adds more fiber. The sweetness comes from honey.

9. Cottage cheese pancakes

We're all guilty of loving pancakes as a special treat, but there's nothing guilty about these cottage cheese pancakes. They get protein not just from the eggs but also from the cottage cheese. Old-fashioned oats add all the fiber you could want, and there's no added sugar in this recipe.

Serve these pancakes with a little maple syrup for sweetness, or opt for fresh berries and whipped topping for a low-sugar treat.

10. Vegetarian crustless quiche

Most quiche recipes are healthy enough, but if you're eliminating gluten and reducing carbs, making quiche without the crust delivers an even healthier breakfast or brunch meal. This recipe has a secret ingredient that makes the flavor pop: nutmeg.

Because this quiche is made with eggs and cheese, it has a lot of protein. However, this recipe also has vegetables galore, including cremini mushrooms, red onion, zucchini, and cherry tomatoes.

11. Protein breakfast smoothie

While some smoothies made with fruit and vegetables are lighter, this smoothie is loaded with protein thanks to protein powder, almond milk, and peanut butter. The rolled oatmeal adds fiber, which makes you feel full for longer.

For fruit, you can use whatever you like, and the recipe calls for frozen bananas and strawberries.

12. Smoked salmon toast

Bagels with lox and cream cheese are a breakfast classic, but this lightened-up version is just as delicious with much less fat and carbs. Instead of a bagel, you can use whole-grain sourdough bread. The recipe calls for regular cream cheese, but a substitution of lower-fat cream cheese is also flavorful.

Thin slices of smoked salmon top the toast, and fresh lemon juice, capers, fresh chives, fresh dill, and red onion add plenty of flavor.

13. Homemade pecan and walnut chocolate energy bars

Granola bars and other types of bars are popular as a quick breakfast item, but the problem with store bought bars is that they're often laden with ingredients you don't have control over. When you make homemade energy bars with foods from your pantry, you know exactly what you're eating.

These tasty bars have two types of nuts—walnuts and pecans—and peanuts, which are actually a legume. Chia seeds and Medjool dates add even more wholesome goodness. For the chocolate flavor, use 60% dark chocolate and cocoa powder. The sweetness comes from natural agave.

14. Classic French omelette

The difference between a French omelette and an American omelet is all about the technique and the fillings. With a French omelette, the recipe is much simpler. The only ingredients are eggs, butter, salt, and fresh herbs.

With an American omelet, some browning of the eggs is okay, and you can stuff it to your heart's content with delicious lean meats and veggies.

15. Instant Pot steel-cut oats

Small kitchen appliances such as the Instant Pot have changed the way we cook dinner, but these handy tools are also ideal for preparing breakfast. With your pressure cooker, you've got a bowl of steaming steel-cut oatmeal prepared and ready to eat in less than half an hour. Best of all, it's easy hands-off cooking.

Optional toppings can include fresh or frozen fruits, nut butter, seeds and nuts, cacao nibs, and dairy-free milk.

16. Avocado toast with egg (4 ways)

Avocado toast has become a breakfast favorite that’s also easy to enjoy at any other time of day. This recipe shows you how to make delicious egg and avocado toast in four different ways: scrambled, fried, poached, and boiled.

However you like your eggs, there's an avocado toast recipe for you and your way of eating. The only seasonings you need for all four of these recipes are sea salt and cracked black pepper.

17. Breakfast cookies

Cookies for breakfast? We're in when they're this healthy. These little gems are made with rolled oats, walnuts, shredded coconut, cranberries, natural peanut butter, and bananas. Roll in some antioxidant-rich dark chocolate chunks and honey, and you've got some seriously healthy cookies.

You can use dairy milk for these cookies, or you can also substitute oat milk or almond milk. Cinnamon and vanilla add the earthy flavors.

Reach your health goals

Eating a healthy breakfast every day is a long-term commitment and investment in your health. With these easy recipes, you can enjoy variety and flavor that fits into your busy schedule. To track and earn rewards for your healthy habits, download our app to learn more.

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Cold and flu season is here in full force. When you get hit hard with the flu, balancing your health becomes even more challenging. It’s important to find ways to recover as quickly as possible while maintaining your energy. Thankfully, there are some steps you can take to get past the flu as quickly as possible and get back to enjoying your life.

What is the flu?

“The flu” is a term that’s used by many to describe everything from gastrointestinal viruses to the common cold. But it’s actually a shortened name for influenza, a viral illness that can come on quickly and last for about a week. 

Some common symptoms include:

• Fever
• Headache
• Respiratory concerns, including cough, runny nose and sore throat
• Loss of appetite
• Weakness, fatigue, and difficulty sleeping
• Muscle aches

In contrast, a cold typically doesn’t have a fever and extreme weakness, though it can cause similar respiratory symptoms.

How to get over the flu

How long do flu symptoms last? This depends on the person, but the typical time frame for the flu is four to seven days. If you want to ease your symptoms, consider these tactics:

1. Rest up

Allowing yourself to rest is a key part of how to treat the flu. If you keep pushing yourself to work and take care of family responsibilities rather than taking time to rest, you might find that your symptoms linger far longer than they should.

2. Drink up

Drinking plenty of fluids can help your immune and respiratory symptoms do their jobs so you get well faster. In addition to water, which is a great choice, consider electrolyte sports drinks and bone-broth-based soups. These also add nutrients along with hydration.

3. Treat symptoms

For the flu, the best line of defense is often to treat your symptoms. If your body aches and fever are intense, consider taking OTC medications. However, if the fever doesn’t bring body aches and isn’t very high, you can let it do its job, which is getting the virus out of your body.

In addition to the fever, you may want to treat your cough and congestion. Decongestants can loosen the mucus so your body can get rid of it. An expectorant can help you clear mucus out of your lungs so you don’t develop complications such as pneumonia.

4. Talk to your doctor

If you have the flu and are at high risk for complications, your doctor may be able to prescribe an antiviral medication. While these don’t stop the flu, they can shorten it or reduce the chances of developing complications. If you have any additional symptoms beyond the typical flu symptoms, such as wheezing, ear pain, shortness of breath, or an extremely high temperature, it’s a good idea to get your doctor on board.

Nutrition for recovery

During your recovery, nutrition can help speed things up. You may not feel like eating, but you’ll want to keep your body nourished as best you can. Some foods that may speed up your recovery while providing important nutrients include:

• Bone broth soups with antioxidant-rich vegetables
• Fresh fruits, specifically berries
• Lean protein from fish and poultry
• Smoothies made from fruits and vegetables with almond milk

Eat as much as you can, even if you’re not feeling hungry, and choose these healthier options to fuel your body’s recovery.

Hydration strategies

Staying hydrated can be challenging when you don’t have an appetite. One option to try is to put yourself on a schedule to keep pushing water through. Also, if water tastes unappealing while you’re sick, don’t be afraid of clear sodas, fruit juices, and sports drinks. These can all help hydrate you and give you some calories while you’re recovering and not eating as much. You might also want to use broths and soups to add both nutrition and hydration to your recovery journey.

Rest and sleep

You’ll need to rest while you’re sick, but you may find it hard to sleep. One strategy to use to help you sleep is to treat your fever and body aches before it's time to go to bed. The relief you get may let you sleep.

When you can’t sleep, do less. This is a great time to curl up with a blanket and a favorite movie or to listen to a podcast or some favorite music. The less you do, the more your body can rest, and the faster you’ll get better.

Stress reduction techniques

Being sick is a stressful situation. Not only does your body have the stress that comes with fighting illness, but you may feel stressed because you’re missing work or other responsibilities. Using stress reduction techniques won’t change these situations, but it may improve your ability to rest even while facing them.

While you have the flu, some stress reduction techniques aren’t going to apply. Heavy exercise, for example, isn't a great idea when you're fighting the flu. However, you might find that mindfulness and meditation exercises are beneficial during this time, and they might help you reduce your stress levels.

Building resilience: Long-term habits to boost the immune system and prevent future illness

When it comes to the flu, prevention is the best strategy. Once you have the flu, you can speed up your recovery somewhat, but it does have to run its course. Some strategies that can help you prevent future illness include:

• Supporting your immune system with balanced nutrition
• Adding immune-boosting supplements, such as vitamin D and vitamin C
• Drinking the right amount of water
• Practicing good hand hygiene
• Increasing physical activity to improve strength and endurance

In addition, consider taking the annual flu vaccine. It will protect against the most recent variation of flu, giving your immune system the information it needs to fight the flu better when you’re exposed.

Tracking your health can also help you stay on track with your wellness goals. While it may not keep you from catching the flu, making healthier choices may improve your immune system’s ability to fight it. 

Evidation can help by rewarding you for healthier choices. We’re also working on an innovative flu monitoring program called FluSmart. This program allows members to connect their health-tracking devices and record their symptoms, so we can track flu cases and help members pick up on their symptoms early, sometimes even before they realize they’re getting sick. Learn more about FluSmart and how it’s helping track and monitor the flu.

Whether you’re hoping to speed up your recovery from the flu or prevent it in the first place, tracking your health can be beneficial. Use Evidation to track your health and earn rewards for healthy choices along the way.

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.

Keep track of your health--download the app!

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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