At 64, celebrity trainer Ramona Braganza is seriously inspiring and strong. Scroll through her Instagram, and you’ll find her lifting weights, practicing pull-ups, hiking through Beverly Hills and generally doing all the things I hope I’m still doing 20 years from now.

Braganza has spent decades training some of Hollywood’s biggest names, including Jessica Alba, Halle Berry and Zac Efron, but these days, her own training has a slightly different focus: longevity.

“Never underestimate the power of a strong body to help build a strong life,” says Braganza, who once graced the cover of Muscle & Fitness magazine and regularly shares her own workouts alongside training her 91-year-old mum and clients.

Which brings me to Braganza's three simple tests of strength, balance and functional fitness. No fancy equipment, lab testing, or expensive longevity assessment is involved. In fact, you can do all three at home in a matter of minutes.

Naturally, I wanted to see how I measured up.

Why does it matter?

“Staying healthy isn’t about doing everything perfectly,” she says. “It’s about paying attention, making adjustments, being consistent and working with your body as it changes.”

Braganza's own formula isn't particularly complicated: walk, lift progressively, keep getting stronger, watch your sugar intake and, most importantly, keep showing up.

“We can’t always control our genetics, but we can control many of the choices we make around them,” she says.

At 44, this really resonates with me. I've already noticed my reasons for training starting to change. Yes, I still want muscle and definition, but I'm increasingly interested in how my body feels when I run, lift, and stretch, and I'm adamant I want to still be doing these things in another 20, 30, or even 40 years.

3 longevity tests

1. Sit to stand

First up is something most of us do multiple times a day without thinking about it: we sit down, then stand back up again.

For the test, Braganza recommends setting a timer for 30 seconds and seeing how many complete reps you can perform. Her benchmark for women over 60 is 15 or more.

It sounds ridiculously easy. But repeatedly getting yourself out of a chair without using your hands calls on your leg and core strength, mobility, balance and control, which are all things that become increasingly important as we get older.

And there’s evidence that suggests how well you perform could tell something about healthy aging, too. A 2026 study that followed 2,747 older adults for 15 years found that poorer chair-stand performance was associated with a 36% higher risk of death from any cause.

How I got on: 18 reps for me, which is probably about right considering I’m 16 years off 60.

2. Single-leg balance

Next up, stand on one leg and start the clock. Braganza considers 30 seconds or more an excellent result.

Balance is one of those things I rarely think about. I run, lift weights and do yoga, so I just assume mine is pretty good. But your ability to stabilize yourself becomes increasingly important as you get older, particularly when it comes to navigating stairs, uneven ground and everyday movements. Good balance can also help reduce the risk of falls and keep you moving confidently as you age.

How I got on: 30 seconds on each leg with no wobble. There’s good reason to keep an eye on your balance as you get older. A study in the British Journal of Sports Medicine found that adults aged 51 to 75 who couldn’t balance on one leg for 10 seconds had an 84% higher risk of all-cause mortality during the follow-up period.

3. Dead hang

Finally, it was time to hit the pull-up bar and hang on for as long as possible.

Braganza gives 30–60 seconds as a strong goal, and this was probably the test I was most intrigued by. Hanging from a bar looks easy right up until your forearms start burning and your fingers begin peeling away from the bar.

The dead hang tests grip and upper-body strength, and grip strength has attracted plenty of attention in longevity research because of its association with health and physical function as you age.

How I got on: I managed just under 90 seconds and that was at the end of a push session, so my hands definitely gave up before my forearms.

Of course, a dead hang isn't quite the same as a clinical grip-strength test, but there's good reason to pay attention to your grip. Research has linked lower handgrip strength with an increased risk of premature death, making it another useful indicator of your health as you age.

Am I aging well at 44?

After doing all three tests, I'm happy to say I'm doing OK, and it's reassuring to know that the training I'm doing now is helping me build the strength and fitness I want to carry into later life.

I'm a big believer in “use it or lose it,” and I have absolutely no intention of letting the little old lady in me out any earlier than necessary. So I'll continue with my two to three resistance-training sessions a week, one yoga session and two to three runs, mixing hill sprints with longer Zone 2 sessions.

Like Braganza, I feel as though I'm starting to train for the second half of my life. I'm not only training for the body I have now, but also for the one I want in 20 or 30 years.

“Longevity isn’t just about adding years to your life. It’s about adding life to your years,” says Braganza. And I’m inclined to agree.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
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• I teach people over 50 to be mobile: 3 low-impact moves that build more stability than a 30-minute walk

With temperatures dropping and inclement weather just around the corner, now’s the perfect time to give your jacket and fleece lineup an upgrade. And luckily, you've come to the right place — we're already spotting tons of deals ahead of Black Friday, which means you can bundle up for less.

Retailers like Amazon and REI are slashing the prices on best-selling styles from Patagonia, The North Face, Carhartt and more. From affordable options under $50 to premium picks that are worth the splurge, there’s something for every budget.

If you're ready to grab some new layers for fall, keep scrolling to check out my favorite jacket and fleece deals to shop before Black Friday rolls around.

Note: Prices may vary depending on the size and color you select (particularly on Amazon). Check out any different color options available in your size to find the best deals.

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• Columbia Glennaker Lake II Rain Jacket (Men's): was $70 now $42
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For someone who’s been active for the better part of my life, I’ve been lucky when it comes to injuries. I definitely want to keep that luck going as I get older.

That’s why much of my recent training has revolved around not only overall strength, but mobility and stability too. Your hips play a crucial role in all of those aspects, and if you want a body that can run, climb stairs, and balance when you’re 65, you’ll need to focus on it well before then.

The following four exercises have become a mainstay in my routine. They’ve led me to easier squats and faster runs for sure, but most importantly, they’ve improved my stability and helped me to maintain a good range of motion.

All you’ll need for these exercises is a single dumbbell, a looped resistance band, and a yoga mat. Try them during your next workout, even if you’re under (or over) the 40 mark.

How to do the four exercises

Before starting any new workout or activity, be sure to check in with your doctor first. They may caution against certain movements or exercises based on your health history.

A few of these exercises may be challenging for beginners. A certified personal trainer can help you learn how to do them properly or give you modifications if needed. Incorrect form can cause pain or injury, so don’t hesitate to ask for guidance if you’re unsure.

A good dumbbell or resistance band weight will allow you to do all of the reps in a set without needing to rest, but will leave you feeling fatigued by the end. If you can speed through a set without issue, go heavier. If you can only do a few reps before needing a break, go lighter. You may want to use different weights depending on the exercise, so if you have a few dumbbells at your disposal, keep them within reach during this workout.

Complete 3 full sets of each exercise before moving on to the next. As you get stronger and more conditioned, you might want to consider adding more sets or using heavier weights. However, make sure you’re always moving with proper form.

Beginners may need to start with fewer reps and sets. If you’ve just started to work out regularly, do the lower end of each listed rep range and gradually increase when you feel ready.

These exercises should cause muscle fatigue but never sharp pain. If you feel sharp pain at any point, stop immediately and see a doctor before continuing.

Here’s how to do the exercises:

1. Banded clamshells

• Place a looped resistance band around your legs, slightly above the knees.
• Lie on your left side with your hips and knees stacked on top of each other.
• Rotate your right knee towards the sky, keeping your hips stacked and feet connected.
• Pause briefly.
• Lower your right knee back to the starting position.
• Continue for 12-15 reps, then repeat on the other side.

2. Goblet sumo squat

• Stand tall with your feet slightly wider than shoulder width apart.
• Turn your toes out slightly.
• Pick up a dumbbell and hold it at chest level.
• Hinge your hips behind you, bend your knees, and lower your tailbone towards the ground.
• Pause briefly.
• Stand back up.
• Continue for 10-12 reps.

3. Lateral lunges

• Stand tall with your feet hip-width apart.
• Hold a dumbbell in your right hand.
• Step your left foot out to your side, keeping your toes forward.
• Bend your left knee and lower your hips toward the ground, keeping your right leg straight.
• Push off your left foot and return to the starting position.
• Continue for 10-12 reps, then repeat on the other side.

4. Single-leg glute bridge

• Lie on your back with your knees bent and feet flat on the floor.
• Lift your left knee to a tabletop position.
• Push your right foot into the floor and lift your hips off the mat, keeping your hips square.
• Pause briefly.
• Lower your hips back to the mat.
• Continue for 12-15 reps, then repeat on the other side.

Benefits of the four exercises

This routine strengthens key muscle groups in the hips and lower body, including the glutes, hip abductors, hip adductors, quads, and hamstrings.

The banded clamshell, lateral lunge, and single-leg glute bridge are all performed unilaterally (or one side at a time), meaning muscle groups on each side must work independently of the other. This can help you identify and correct any strength imbalances, leading to better overall balance and stability.

Performing a sumo squat with the dumbbell held in a goblet position not only makes the exercise more challenging, but it also requires a greater effort from your deep core. Strengthening these muscles is vital for proper balance and full-body support.

As with any exercise program, pair this workout with a proper warm-up, cool-down, and stretching routine to maximize the benefits.

More from Tom's Guide

When Ultrahuman first announced its new flagship Ring Pro last February, we didn’t know whether the wearable would ultimately go on sale in the U.S. because of ongoing litigation with U.S.-based rival Oura.

Then, in March, Ultrahuman opened preorders for the Ring Pro to U.S. customers. Now, in the final week of October, the Ultrahuman Ring Pro has officially hit U.S. store shelves at major retailers like Best Buy and Amazon for $479.

But is the Ultrahuman Ring Pro worth the hype? I’ve been wearing one for a few days — full review coming soon — and I already think it’s a seriously strong competitor to the Oura Ring 5, the best smart ring in 2026.

With that in mind, here are the seven most important things you need to know about the Ultrahuman Ring Pro.

1. It's been completely redesigned to avoid Oura's (legal) wrath

The Ultrahuman Ring Pro features a unique unibody design that's purpose-built not only to withstand daily wear but also to avoid infringing on any of Oura's existing patents. As a reminder, Oura successfully litigated to keep the Ultrahuman Ring Air, the Pro's predecessor, off U.S. store shelves in 2025 for patent infringements.

However, when I spoke with Mohit Kumar, the founder and CEO of Ultrahuman, earlier this year, he seemed confident in his team's reworked design for the newer model.

"We went through the [U.S.] Customs procedure 177 to get the device approved, noted Kumar. " We took the right path to make sure that the design is approved by (U.S.) Customs, and they officially issue an order that says, 'This is a design which is unique and non-infringing, for the patent which Oura holds.'"

Another benefit of the updated design: It features Ultrahuman's "ProRelease Technology," a safety feature that makes it relatively easy for emergency responders or medical professionals to cut the ring off for any reason (like a faulty, swollen battery).

2. It’s pricier than the Oura Ring 5, but…

The Ultrahuman Ring starts at $479, which is $79 more than the starting cost of the Oura Ring 5 (more on that in a second). It's available in four finishes, including gold, silver, black, and titanium, with sizes ranging from five to 14.

The $479 covers not only the ring but also the cost of Ultrahuman's swanky/handy Pro Charging case (further details on that too, below).

3. Core features are subscription-free

Despite a higher up-front cost compared to the Oura Ring 5, the Ultrahuman Ring Pro is a better value after the first ~14 months of ownership. This is because Oura requires users to sign up for a subscription to use their smart ring for $5.99 a month or $69.99 a year.

Ultrahuman, on the other hand/finger, takes a more wallet-friendly, subscription-free approach to wellness tracking, which is perhaps the most notable difference between the two brands.

4. It’s thicker and heavier than other smart rings

The Ultrahuman Ring Pro is noticeably heavier than the Oura Ring 5. My size 11 silver Ultrahuman Ring Pro weighs 4.52 g versus ~2.5 g for the comparable Oura Ring 5. The latest Ultrahuman flagship is also thicker than its rival...then again, Oura's latest is one of the smallest, lightest smart rings in the world.

The Ultrahuman Ring Pro has a thickness of 2.6mm around the band and ~4.8mm at the sensors, making it thicker (and heavier) than other popular smart rings I've tested/demoed, too, like the RingConn Gen 2 Air.

That said, after 24 hours of wearing the Ring Pro, I hardly notice it on my left index finger, and this is coming from someone who doesn't usually rock rings. That said, let's see if my tune changes over the coming weeks.

5. Ultrahuman reworked the heart rate sensor for better accuracy

In addition to a redesigned body, the Ultrahuman Ring Pro features an overhauled heart rate sensor with added processing power for more accurate cardiovascular, sleep, and recovery insights. The updated processor additionally supports on-device machine learning capabilities.

But how does the heart rate accuracy of the Ultrahuman Ring Pro compare to the competition? I intend to find out, not just versus the best smart rings but some of the best fitness trackers too.

6. It gets up to 15 days of battery per charge

The Oura Ring 5 promises up to a respectable nine days of battery per charge, even if in reality, that number is closer to seven or eight. Meanwhile, the Ultrahuman Ring Pro blows its Oura rival away with claims of up to 15 days of battery life per charge.

Will it really last that long? You can also count on me finding that out! But given its heftier-by-comparison footprint, there's a good shot the new Ultrahuman has a larger-capacity battery than the 22 mAh one in the latest Oura Ring.

7. The Pro case extends battery life to 45 days

Finally, remember that free charging case I mentioned earlier? It's perhaps the nicest smart ring case I've encountered. The exterior shell is all-metal with a no-slip silicone bottom. It opens and closes clam-shell-style with a seriously satisfying snap.

LEDs on the side reflect the remaining battery capacity of the case, which can fully recharge the Ultrahuman Ring Pro two times, pushing its battery life to a max of 45 days without needing to hit a wall outlet.

But wait, there's more. The Pro Case doubles as a connection point for updating the Ultrahuman Ring Pro's firmware, and it supports haptic feedback and audible alerts for things like a fully charged battery.

What are your thoughts on the newly available (in the U.S.) Ultrahuman Ring Pro? Would you consider it over the Oura Ring 5, knowing that it's subscription-free? And besides the latest Oura Ring, what should I test the Ultrahuman Ring Pro against? Shout out your thoughts below!

More from Tom's Guide

• I ditched alcohol for 30 days — and my Oura Ring 5 showed one surprising change
• I just went hands-on with the new Circular Ring 3 — and it beats the Oura Ring 5 in 3 big ways
• Garmin looks to be developing a smart ring: Here’s what we know so far

No one likes stopping to tie their shoes. And no one likes uncomfortable walking shoes, either. But with this Skechers deal, you won't have to deal with either of those problems ever again.

Right now the Skechers Summits Dazzling Haze Sneakers are on sale from £39 at Amazon. They're the best Skechers slip-ins we've tested, offering a supremely lightweight and comfortable stretchy fit. Note: prices vary depending on the size and colour you select, so check out the different colour options in your size to find the best deal for you.

• shop all Skechers deals at Amazon

We gave these shoes an excellent 4-star rating in our Skechers Slip Ins Dazzling Haze review, and they've been on our list of the best Skechers for many years running. And you don't just have to take my word for it; they're beloved by Amazon shoppers too, earning a 4.7-star rating based on over 21,000 reviews.

The stretchy fit makes them extremely comfortable even if you have wider feet, and they plush cushioning makes them feel velvety soft underfoot. For low-impact activities like walking, dance cardio or yoga, these shoes can't be beat.

With prices starting from £39, these shoes are a steal, so make sure to grab a pair if they're still available in your size.

"These five exercises improve joint range of motion, movement quality, and overall mobility," says LJ, a master trainer at London's 1Rebel. And as a coach who teaches mobility classes every week, I have to agree they're some of my favorites.

You only need an exercise mat, nothing else. And while LJ doesn't specify sets, reps, or timings, I provide my recommendations below, plus some of the benefits LJ says you can expect. Check out the video, roll out your mat and get ready to feel loose and free again.

Here it is!

Watch: Master trainer's mobility routine

As a personal trainer myself, I would recommend programming 45 seconds on and 15 seconds off for 3-5 rounds. If you prefer to work with sets and reps, try 6-8 reps per side per move, and 2 sets of each movement.

• Adductor rocks: Start on all fours, then extend one leg out to the side, foot flat and toes pointing forward. Keeping your spine neutral, rock your hips back towards your heel, then forward again, moving slowly and under control. Working: Adductors (inner thighs), plus hip mobility in the frontal plane. Great for runners, lifters and anyone who sits a lot. 
• Scorpions: Lie face down with your arms out in a T. Swing one heel up and across your body toward the opposite hand, letting your hips rotate, then return and repeat on the other side. Working: Hip flexors and quads (front-of-hip stretch), spinal rotation and thoracic mobility, and glutes as you control the movement. 
• Glute bridge to cross-body overhead reach: Lie on your back, knees bent, and drive through your heels into a glute bridge. At the top, reach one arm up and across your body overhead, then lower back down with control and alternate sides. Working: Glutes and hamstrings for hip extension, plus core stability and thoracic rotation, combined with shoulder mobility through the overhead reach.
• Quadruped hip internal rotations: From all fours, lift one foot slightly off the floor and sweep your foot out to the side so the hip rotates inward, then return. Keep your torso still so the movement comes from the hip. Working: Hip internal rotation, an often-neglected range that’s key for running, squatting and change of direction. It also challenges the deep hip rotators. 
• Wall clock (shoulder arc): Stand side-on to a wall and place a forearm or hand against it. Slowly trace an arc with your arm, like moving across the numbers on a clock face, keeping your ribs down and shoulder blade moving smoothly. Working: Shoulder mobility and scapular control, targeting the rotator cuff and the muscles that stabilize the shoulder blade. Particularly useful for overhead work.
• Adductor half-kneeling rock with kettlebell/light weight: Start in a half-kneeling position with the front leg out to the side. Hold a kettlebell or light weight at your chest as a counterbalance, then rock your hips back and forth, keeping your chest tall. Working: Adductor length and hip mobility under light load, plus core and glute engagement to stay stable. 
• Prone swimmers: Lie face down with your arms extended overhead and legs straight, forehead hovering just above the mat so your neck stays neutral. Lift your arms and legs slightly off the floor, then alternate opposite arm and leg using a flutter style of small, controlled movement. Keep your glutes engaged and avoid cranking your lower back. Working: Spinal extensors (erector spinae) and glutes, plus the mid and lower traps and rear delts for shoulder and posture strength. It’s a great counter to desk-hunched postures.

What happened when I tried it

Try to keep the reps similar for each move in each round, and work both sides of the body. If you choose equal-number rounds, you could complete the reps on one side only, then switch to the other side on the next round.

Some of these exercises I know already and use with clients; some were actually new to me, such as the glute bridge with overhead reach. I opted for two sets and 6-8 reps per side as a warm-up before coaching a mobility session, and I have since stolen them to use in my next class.

Combined, these exercises are brilliant for improving the range of motion in your joints and priming the muscles for exercise by increasing blood flow. Repeating these moves over time will improve posture, build range and bolster overall mobility, which means the quality of your movements during workouts should also improve.

As LJ mentions, you'll internally rotate your hips, strengthen the postural muscles in your back and even target stabilizing muscles like your hip flexors and rotator cuff (the RC includes a group of muscles that stabilize the shoulder joint and sit around the scapulae), which means you're building a body capable of withstanding injury through weakness or underuse/overuse.

If you're new to mobility or this type of routine, I strongly recommend taking it slowly and stopping if you experience any pain, especially if you have a health condition or injury.

I loved this routine, and it helped me feel far looser going into my day or my next workout. Let us know if it helps you, too.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

If you suffer from tight hips or back pain, some (or all) of these moves might be useful for you to try, but stop and rest if you need to. And if you're unsure how to engage your core properly, this short "bracing" routine might be helpful before you start the routine, just to protect your lower back.

Move with control, remember to breathe and don't rush your reps. Also remember that training should make you feel good, so focus on what you enjoy about the routine and how it makes your body feel.

More from Tom's Guide

• I teach people to be more mobile in their 60s and 70s: 3 low-impact exercises you should start with
• Forget burpees —the 'Pilates burpee' is beginner-friendly and low-impact (and you’ll love it)
• A yoga instructor says this is the 5-minute yoga routine you need for strong and mobile hips and core muscles

I’ve run seven marathons, so I know what I’m looking for when it comes to finding the perfect pair of shorts. I want enough pockets to carry all my gels, a waistband with a drawcord I can pull tight against my stomach, and legs that don’t ride up or bunch as I move. One pair that I’ve worn for hundreds of miles is the Lululemon Fast and Free High Rise Short, and right now, you can save on most colors and sizes.

The shorts are currently down to $29 from $78 in Lululemon’s We Made Too Much collection, which runs throughout the year on its website. Grab these while you can, especially if you’ve got a race coming up.

When I say these are the perfect running shorts, I’m not exaggerating. In fact, the only downside to the Fast and Free shorts is that they come with a hefty price tag, but for $29, I’m stocking up while I can.

These shorts are buttery soft against the skin, while still being extremely sweat-wicking. I wore them for my most recent marathon in Frankfurt, and despite awful conditions and being soaked on the start line, I didn’t experience any rubbing or chafing.

There are also five different pockets to choose from — two drop-in pockets on the legs big enough for a smartphone and several gels, as well as a large drop-in pocket on the waistband that easily fits my iPhone 18 Pro, allowing me to leave my running belt at home. There are also two smaller waistband pockets for your keys and other essentials.

These shorts feel weightless and allow you to move unrestricted as you pick up the pace. I’ve never had an issue with the legs riding up, and they come in a longer 8-inch leg length for those who want the extra coverage.

Grab them while you can: they won’t be this price for long!

Want to stay active through the fall season? A bunch of brands are offering fall running shoe deals, including Asics, New Balance, Brooks and more.

I've searched everywhere to find the biggest discounts on the most popular shoes, so I've done all the hard work for you. Keep scrolling to check out the best running shoe deals! Whether you're looking for a comfortable max cushioned pair or want a lightweight shoe to set PRs in, there's something for everybody.

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You've probably noticed there's a lot of debate about whether you need to run to improve cardio, or whether other activities like walking or hiking could replace it.

I'm a personal trainer who walks and runs for different reasons: I walk to ease stress, exercise (myself and my dog) and contribute toward my overall activity levels (known as NEAT), while I run to strengthen my heart and lungs and feel good.

But with the rise in rucking popularity, which involves walking with a weighted vest, I wanted to speak with those in the know to see if it could replace running for cardio. Below, a strength coach and running expert weigh in.

So, which is the cardio-building prize? Here's your final answer.

Benefits of rucking

"Rucking offers several benefits, including improved cardiovascular fitness and muscular endurance, and increased functional capacity," says Rebecca Kennedy, a strength coach and Peloton instructor. "It supports postural strength and endurance and provides a low-impact form of conditioning with adjustable intensity. Finally, it’s accessible and enjoyable."

"Rucking is certainly lower impact, with less ground-reaction forces, although foot injuries have been reported anecdotally," says running expert and coach ArjThiruchelvam. "There are certainly benefits to strength and posture and, in a calorie-controlled diet, this would help support fat loss.

"Running naturally poses a high injury rate amongst beginners and those with very high volumes or who are deconditioned," he adds.

Benefits of running

"Running has been shown in a meta-analysis (Pedisic et al., 2020) to lead to substantial health and longevity benefits in addition to lower risk of all-cause mortality, starting with just one dose per week. It’s incredibly efficient at improving VO2 Max and also supporting bone health," Thiruchelvam tells us.

"Running is beneficial for your mental and metabolic health, muscular endurance, cardiovascular fitness, bone health, as well as joint and connective tissue capacity," adds Kennedy. "It’s also time-efficient and supports running-specific performance."

Can rucking replace running for cardio?

"It can, but it depends on your goal and what you're trying to achieve," explains Kennedy. "First, I think it’s important to recognize that running is not a requirement for good cardiovascular health or overall fitness. Rather than asking a binary question (whether rucking can replace running), I'd encourage people to ask what they're hoping to accomplish through exercise.

"Both running and rucking can improve cardiovascular health, aerobic endurance, metabolic health and muscular conditioning, but they challenge the body differently. Running generally allows you to reach higher cardiovascular intensities and provides repetitive high impact, which can be super helpful in developing bone strength, joint and tendon capacity, and the ability to absorb and produce force.

"Rucking increases physical demands of walking by adding an external resistance. Rucking challenges our cardiovascular system, muscular endurance and postural muscles and ability to carry load without the repetitive high impact that running does."

On that note, Kennedy explains you don't get identical adaptations, and "one is not inherently better than the other." If you don't enjoy running, you can still do plyometrics, HIIT, jumping rope, or other sports like boxing or dancing to achieve the same types of fitness without running.

"We simply want to train our bodies to be capable, adaptable and resilient across a variety of physical demands. That being said, I think it's important to acknowledge both preferences, enjoyability, barrier to entry and current fitness level as guides," she adds.

"Rucking can help people develop or maintain an aerobic base; that’s the lower-intensity, zone 1- zone 2 exercise," adds Thiruchelvam. "However, it certainly doesn’t help develop the higher intensity zones and associated muscular benefits that exist as a result of that faster-paced effort.

"The speed at which you perform the activity has a greater impact on physiological changes, and therefore, although rucking can elevate your heart rate, it cannot replicate the effect of running. In particular, heart rate can continue rising while oxygen levels off."

Contraindications

Thiruchelvam tells us that "running naturally poses a high injury rate amongst beginners and those with very high volumes or who are deconditioned... It’s also plausible to consider that the weight of the backpack may alter walking gait and mechanics."

He adds, "The contraindications to rucking revolve around current health and injuries of the spine, lower limbs, heart health and blood pressure, as usual. In addition to that, osteoporosis, surgeries, hernias and impaired balance are all serious considerations that need advice from a doctor."

"Rucking places additional load on your spine and can cause postural fatigue if the load is carried too long or is too heavy too soon," adds Kennedy. "It also may not be suitable for those seeking higher-impact or higher-intensity workouts. Finally, it’s not a replacement for strength training.

"My preference is to use a weighted vest over a backpack because the weight is distributed more evenly and it sits closer to your body, reducing any potential neck strain. If you don't have a vest and want to start, a backpack can work. Just make sure it’s snug, and the straps are pulled down so it isn't sagging in the back and the weight is distributed more evenly."

Kennedy adds, "While running has many benefits, it’s not the best for those who don’t enjoy it. Other things to consider are the repetitive impact and overuse; the higher recovery demands and barrier to entry; adaptation to running can take time; and finally individual limitations...if you have injuries, osteopenia, osteoporosis, or sarcopenia."

How to choose between them

"You may wish to incorporate rucking into your routine on easy days for more aerobic development or if you’re overweight or deconditioned and find running not yet realistic," recommends Thiruchelvam. "Running should be the priority if you want to run fast, for VO2 Max improvement, or if you have an upcoming race."

Kennedy suggests considering rucking if you don't enjoy running, want to reduce impact, and want to build postural strength and muscular endurance. You might also include rucking if you want to improve cardiovascular health and increase your load-carrying capabilities. Plus, it's an accessible way to increase the demands of your regular walks.

"Ultimately, both are valuable tools," she explains. "Personally, I enjoy the way I feel before, during and after a weighted vest walk. I love walking and think the weighted vest is a wonderful addition to my walks.

"You can be exceptionally fit without running. But being fit in one capacity doesn't automatically mean you're prepared for every physical demand. The goal should be to have a routine that trains you to be strong, capable, adaptable and resilient. Rucking and/or running should not be the only type of workout we do."

Verdict

So, there you have it. You could replace your runs with rucks, and there are plenty of benefits, plus some drawbacks, for both. However, the demands aren't the same, and the outcomes aren't identical, which means you might need to add more variety into your routine to achieve various fitness goals.

Just remember that your body and any health conditions or injuries matter, so consider the benefits and downsides of both before deciding which benefit you most.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• High reps vs heavy weights
• Forget running or 'Jeffing' — neuroscientist says this is the secret to longevity and hitting 150 minutes of cardio per week
• Forget running and swimming — study finds this sport adds 10 years to your life

Ready to refresh your wardrobe for the cooler months ahead? The North Face has you covered with versatile styles designed for everything from crisp fall days to the coldest winter weather. While the brand tends to be a bit pricey, several retailers are currently offering discounts on some of its most popular styles.

In fact, Amazon, REI and the official North Face site are knocking up to 50% off select styles. Whether you're planning to hit the trails, explore the great outdoors or brave a rainstorm, The North Face has the perfect pieces to keep you comfortable as temperatures start to drop.

To take advantage of these incredible deals, keep on reading for all my favorite picks from The North Face sale.

Quick Links

• shop all The North Face deals
• shop all The North Face deals at REI
• shop all The North Face deals at Amazon
• The North Face Sunriser Hoodie (Men's): was $80 now $56
• The North Face Jester Everyday Laptop Backpack: was $75 now $59
• The North Face Osito Lux Jacket (Women's): was $130 now $65
• The North Face Antora Jacket (Women's): was $130 now $91
• The North Face Aconcagua 3 Jacket (Men's): was $200 now $135

The North Face Apparel Deals

Asics running shoes are some of the most popular on the market — and some of the best running shoes we've tested, too. If you're hoping to improve your PRs this fall, make sure to check out these Asics running shoe deals at Amazon.

My favorite deal right now is the Asics Novablast 5 on sale from $129. It's a previous winner on our list of the best running shoes, and it's still a great buy today because of its comfortable, smooth feel.

Note: Prices can vary depending on the size and color you choose — check out any different color options in your size to find the best deals.

Quick Links

• shop all Asics deals on Amazon
• Asics Gel-Kayano 30 (Women's): was $160 now from $69
• Asics Versablast 4 Running Shoes (Women's): was $80 now from $69
• Asics Novablast 5 (Men's): was $160 now from $129
• Asics Superblast 2 (Unisex): was $199 now $149

Asics Shoes

Brooks has thrown a lot at the Hyperion Max 4, and unfortunately it’s a shoe that ends up being less than the sum of its parts, partly because all those parts make it way too heavy to be an effective speed shoe.

I enjoyed some of my runs in the Hyperion Max 4, which has a bouncy midsole and does perform well as a long-run cruiser, but if you’re in the market for a fast training shoe, I could name many others that I’d buy ahead of it, and almost all of them would cost less too.

It’s also very similar to its predecessor, so even if you were keen to pick it up, you’d be better off finding the Brooks Hyperion Max 3 on sale.

The Brooks Hyperion Max 4 has some good ingredients, most notably the springy DNA Gold foam, but the line needs a rethink to compete with the best running shoes in its category, like the excellent New Balance SC Rebel v1 or Hoka Mach X3.

Brooks Hyperion Max 4 review: price and availability

The Brooks Hyperion Max 4 launched in summer 2026 and costs $200 in the U.S. and £170 in the U.K., which is the same price as its predecessor.

It’s an expensive shoe, and while the price is around par for a plated super-trainer, the Hyperion Max 4 is undercut by some excellent fast training shoes like the Adidas Adizero Evo SL and Kiprun Kipstorm Tempo.

Brooks Hyperion Max 4 review: design and fit

The Brooks Hyperion Max 4 is currently available in four colors, including the white and yellow design I tested, which fit me well in my normal running shoe size.

It’s a very high stack shoe, standing 45mm tall at the heel and 39mm at the forefoot for a 6mm drop.

At 10.8oz in my US men’s size 10, the Hyperion Max 4 is not just heavy for a speed shoe; it’s pretty heavy even compared to most of the cushioned shoes for easy training I tested these days.

Upper

The Brooks Hyperion Max 4 has a mesh upper with padding around the collar of the shoe and a large, stiff internal heel counter at the back.

It’s not as thick and padded as the uppers on the brand’s cushioned shoes, like the Brooks Glycerin Max 2, but it’s still comfortable for long runs, though I think a thinner, more minimal upper would be good for cutting weight and making the shoe feel a bit quicker.

Midsole

Two foams are used in the midsole of the Hyperion Max 4, with the top layer being made from Brooks’ bouncy PEBA-based DNA Gold foam, and the bottom being a firmer supercritical EVA foam called DNA Flash v2.

In between these two foams runs a nylon plate that helps to stabilize the high stack and add some extra pop to your stride. The plate also creates a stiff feel to the ride, though it’s not as rigid as a carbon plate.

The Hyperion Max 4 has a rocker profile to help roll you from heel to toe smoothly with each step.

Outsole

A thick layer of rubber is used at the heel and forefoot of the shoe and while this is good for durability, using a thinner material would help reduce the weight of the Hyperion Max 4 for fast running.

One way the shoe has shed some weight is a large cutout on the medial side of the shoe, but the placement of this cutout reduces the stability of the Hyperion Max 4 and might encourage pronation (inward rolling of the foot) when landing.

Midsole cutouts are common on fast shoes to reduce weight, but many brands opt to remove a central section of foam rather than at the sides to limit the instability created.

Brooks Hyperion Max 4 review: running performance

I used the Hyperion Max 4 for a variety of training runs, including some easy efforts, a progression run, and an 18-mile long run including 15 steady miles at sub-6/min per mile pace.

I’ve tested all four generations of the shoe to date, and it changed a lot in the first three, but the fourth feels similar to the Brooks Hyperion Max 3 to me.

It’s big, it has some bounce and it rolls through smoothly, but the Hyperion Max 4 doesn’t feel great at faster paces. It’s too heavy and doesn’t have the nimble, aggressive feel of most speed shoes.

You can cruise along quite nicely in the shoe and it does have a comfortable and protective ride for long runs at a pace somewhere between easy and steady. However, at really easy paces, it feels a bit firm for me, and it isn’t especially stable because of the high stack and medial cutout.

In general, plated super-trainers like this are often among the most versatile shoes available in terms of the types of runs they work well for, but the Hyperion Max 4 doesn’t have that range — it’s cumbersome at fast paces and too stiff to truly enjoy on easy runs.

Should you buy the Brooks Hyperion Max 4?

I’d skip the Brooks Hyperion Max 4 if you’re in the market for a fast trainer right now, because there are many alternatives that offer a superior ride and/or better value.

The New Balance SC Rebel v1 is my favorite plated training shoe and while it’s also expensive, it delivers a truly fast and fun ride for workouts and can stand in for a full carbon super-shoe for races too.

More affordable speed shoes include the Adidas Evo SL, Skechers Aero Razor, and Kiprun Kipstorm Tempo, which are much lighter than the Brooks and have more energetic rides for workouts.

If you’re looking for more of an all-rounder, then the Asics Megablast is a little pricier than the Brooks, but much lighter and livelier on the run, and more enjoyable to use for easy or fast runs.

While a sculpted midsection might be the goal for some, I want a strong core so I can do the activities I love longer without hurting my back. Since taking up Pilates, I've seen a huge difference in my core, so when LJ, a master trainer at London's 1Rebel, shared a five-move Pilates-inspired core workout with me, I couldn't wait to try it.

If you don't have access to a reformer bed, you can try using sliders instead, which are cheap and easy to buy from Amazon. If you want to stick to low-impact exercises, you're going to love the moves below. You don't need weights or any other equipment, and it's also accessible for most levels.

Here it is!

Watch: Master trainer's 5-move ab workout

LJ hasn't programmed sets, reps, or timing, but as a personal trainer myself, I would recommend programming 45 seconds on and 15 seconds off for 3-5 rounds. To make it more challenging, slow your tempo and program 50 seconds on instead.

My stomach has always been a problem area for me, but workouts like this have definitely made an enormous difference in developing strength, muscle and shape. I still maintain that your diet will move the needle most when it comes to how much muscle definition you show there, as well as other factors like health conditions, sleep, stress, lifting weights and genetics.

• Kneeling side kick (lateral core and glute stability): Start in a side-kneeling position, one hand down under your shoulder and the top leg extended straight out to the side. Keep your torso tall and still; kick the top leg forward, then sweep it back with control, without letting your hips or ribs collapse. Working: Obliques and deep lateral core for stability, plus gluteus medius and hip flexors on the working leg. 
• Glute raise to heel slides outward: Lie on your back, knees bent, heels on sliders or the bed. Lift into a glute bridge, then slowly slide both heels outward to the sides, draw them back in, and lower with control. Working: Glutes, hamstrings and adductors, with the core working to keep the pelvis level. The slide adds an eccentric challenge to the hamstrings and inner thighs.
• Wheelbarrow: Start in a strong plank with your hands on sliders or the bed. Brace your core, then push the sliders forward or your knees backward in a controlled line, keeping your hips level and ribs down. Drive back in to the start. Working: Deep core (transverse abdominis) and rectus abdominis, shoulders and lats for stability, and serratus anterior for scapular control. 
• Glute bridge marches: Lie on your back with your knees bent, and lift into a glute bridge. Holding your hips high and level, alternate lifting one foot off the floor at a time as though marching on the spot. Working: Glutes and hamstrings holding the bridge, plus core and obliques resisting rotation and keeping the pelvis steady. This is great for single-leg stability.
• Criss-cross leg flutters: Lie on your back with your legs extended just off the floor and your lower back pressed into the mat. Flutter your legs up and down in small, quick movements,  crossing them over one another with each beat. Working: Lower abdominals and hip flexors, plus inner thighs from the crossing action. It’s a good test of core control and endurance.

What happened when I tried it

Try to keep the reps similar for each move in each round, and work both sides of the body. If you choose to do equal-number rounds, you could complete the reps on one side only, then switch to the other side on the next round.

This is a really great all-rounder, and you'll feel it everywhere. I kept my tempo slow and controlled, which delivered a strong burn in my core muscles and ensured I switched everything on to stay stable.

I used a reformer bed, but sliders work well, in my experience. I stuck to four rounds, which totaled a 20-minute workout, and my abs and shoulders were in pieces after. I had to keep remembering to use my breath, exhaling deeply during the phases of the exercises that created the most tension; this actually made me feel more in control and kept my body in a natural rhythm.

If you're new to core workouts or this type of routine, I strongly recommend taking it slowly and stopping if you experience any pain.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

This isn't just about hitting your abs, though, although the rectus abdominis muscles along the front of your stomach are targeted. It's also about building deep core strength and working the muscles that protect your spine, like your hips, glutes and stabilizing layers of muscle.

If you suffer from tight hips or back pain, some (or all) of these moves might be useful for you to try, but stop and rest if you need to.

If you're unsure how to engage your core properly, this short "bracing" routine might be helpful for you before you start the workout.

Also remember that training should make you feel good, so if ripped abs isn't the goal, that's great; focus on what you enjoy about the workout and let us know how you get on.

More from Tom's Guide

• I teach people to be more mobile in their 60s and 70s: 3 low-impact exercises you should start with
• Forget burpees —the 'Pilates burpee' is beginner-friendly and low-impact (and you’ll love it)
• A yoga instructor says this is the 5-minute yoga routine you need for strong and mobile hips and core muscles

Squats are one of the best-known exercises for building stronger legs, but that doesn’t mean they’re suitable for everyone. If you find squatting difficult because of stiff knees, limited mobility, or balance concerns, there are some great alternatives you can try — so you don’t have to miss out on building that all-important lower-body strength.

As we age, strong legs help us manage everyday activities like climbing stairs, getting up from a chair, and walking independently. And while squats are an effective way to train several lower-body muscles at once, they’re not the only option. Other exercises can also strengthen your thighs, hips and calves, without requiring you to lower your body into a deep squat.

Below, we’ve rounded up five alternative moves to help you build stronger legs. They can be adapted to different fitness levels, with options to use a sturdy chair or wall for extra support where needed.

The goal is to find exercises that feel comfortable for your body, while helping you maintain the strength and stability you rely on every day. Give the exercises below a try and you should start to notice a difference.

1. Seated leg extensions

If bending your knees deeply feels uncomfortable, seated leg extensions are a useful alternative for strengthening your quadriceps — the muscles at the front of your thighs. These muscles help straighten your knees and play an important role in everyday activities like walking and climbing the stairs. Best of all, you can practice them without having to support your full body weight.

How to do it:

• Sit towards the front of a sturdy chair, with your back straight and both feet flat on the floor.
• Slowly straighten one knee, lifting your foot until your leg is almost fully extended.
• Pause for a second, keeping your thigh on the chair.
• Lower your foot back to the floor with control.

Make it easier: Straighten your knee through a smaller range of motion, working only as far as feels comfortable.

Make it harder: Hold your leg straight for three to five seconds before lowering it, or add a light ankle weight if you can do the movement comfortably and with control.

2. Standing hamstring curls

Your hamstrings — the muscles at the backs of your thighs — help bend your knees and contribute to stability while walking. Standing hamstring curls strengthen these muscles without the effort of lowering your body into a squat. You can hold onto a sturdy chair or countertop if you struggle to balance on one leg.

How to do it

• Stand tall behind a sturdy chair or countertop, holding on for support.
• Keeping your thighs roughly in line with each other, bend one knee to bring your heel towards your buttocks.
• Avoid leaning forward or arching your back as you lift your foot.
• Slowly lower your foot back to the floor.

Make it easier: Bend your knee only a small amount, gradually increasing the range as your strength improves. Keep both hands on your support.

Make it harder: Add a light ankle weight or resistance band, provided you can maintain good form and balance.

3. Standing hip extensions

Our glutes are the primary engine for balance, posture, and independence as we age. Standing hip extensions target these muscles without the deep knee bend involved in squats, making them a useful alternative.

How to do it

• Stand behind a sturdy chair or countertop for support.
• Keep your back straight and your weight evenly distributed between your feet.
• Slowly raise one leg backwards, keeping your knee mostly straight and your toes pointing forwards.
• Stop before you feel the need to arch your lower back or lean forwards.
• Bring your leg back to the starting position with control.

Make it easier: Move your leg backwards through a smaller range, keeping both hands on the support.

Make it harder: Place a resistance band around your ankles, if you're comfortable using one.

4. Standing side leg raises

Standing side leg raises work the muscles around the outside of your hips, including the gluteus medius. These muscles help stabilize your pelvis when you stand on one leg during walking. It’s a particularly useful exercise for building hip strength without requiring a deep bend in the knees.

How to do it

• Stand tall beside a sturdy chair or countertop, holding on for support.
• Keep your feet pointing forwards and your torso upright.
• Slowly lift one leg out to the side, keeping your knee straight but not locked.
• Avoid leaning your upper body in the opposite direction or turning your toes towards the ceiling.
• Pause briefly, then lower your leg with control.

Make it easier: Lift your leg only a few inches, prioritising control over height. Use both hands on the support.

Make it harder: Add a resistance band around your thighs, just above your knees.

5. Standing calf raises

Your calf muscles help propel you forwards as you walk and contribute to ankle stability, so it’s important we keep them in check. Calf raises are a tried and tested exercise for strengthening the calves without bending your knees into a squat.

How to do it

• Stand behind a sturdy chair or countertop, with your feet hip-width apart.
• Hold on for support and keep your torso upright.
• Slowly lift your heels off the floor, rising onto the balls of your feet.
• Pause at the top, then lower your heels slowly back to the floor.

Make it easier: Try seated calf raises instead. Sit in a sturdy chair with your feet flat on the floor, then lift your heels while keeping the balls of your feet grounded.

Make it harder: Try raising one heel at a time or slowing down the lowering phase to make your calves work harder.

These exercises are proof that you don’t have to squat to build lower-body strength. Together, they target key lower-body muscles that support walking, balance and everyday movement as we age.

Start with one set of controlled repetitions for each exercise, and aim to practice them twice a week. Over time, your legs should start to feel stronger and more capable.

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• I teach people how to be strong and mobile: this is the one exercise I regret ignoring for years
• I teach people over 50 to be mobile: 3 low-impact moves that build more stability than a 30-minute walk

I'm a huge fan of Alo apparel. It's quickly become one of my go-to brands for working out, getting my steps in and even just lounging around the house. Their prices aren't considered cheap, but their clothes are comfortable, versatile and most importantly, they're durable.

Although the brand rarely has sales, Alo is currently hosting a huge Black Friday Early Access sale with 30% off sitewide. In order to take advantage of this discount, you do have to sign up to become an Alo member, but it's free and extremely simple. (You can sign up at Alo Yoga). Once you sign up, you can get 30% off literally anything you have your eyes set on.

Even better? Sale items are also slashing an extra 30% off — and my favorite deals start at just $31. We don't know how long this Early Access Sale will last, so we recommend shopping ASAP. Keep scrolling to check out my tried-and-true favorites from the sale.

Quick Links

• shop all men's Alo Yoga
• shop all women's Alo Yoga
• Airlift Intrigue Bra: was $78 now $31
• Triumph Long Sleeve Tee: was $68 now $34
• Airlift Redefine Bra: was $88 now $44
• Conquer Reform Mock Neck Long Sleeve: was $98 now $49
• Airlift Tennis Skirt: was $88 now $44
• Alosoft Courtside Tennis Dress: was $118 now $47
• Latitude 1/2 Zip Pullover: was $178 now $89

Best Alo Yoga Deals

The holidays are closer than you think! Now's a great time to start thinking about gifts — and if you're thinking the way I am, you'll want to grab some of these Stanley deals at Amazon.

Not only are Stanley tumblers and mugs super stylish, they're also practical. They're easy to drink from and offer insulation to keep drinks at the perfect temperature.

Keep scrolling to see all my favorite deals! I also recommend checking out our Amazon promo codes page.

Quick Links

• shop all Stanley deals at Amazon
• Quencher H2.0 FlowState Tumbler (14 oz): was $25 now $19
• Cafe-To-Go Travel Mug (16 oz): was $28 now $19
• Classic Food Jar and Spork (14 oz): was $30 now $25
• IceFlow 2.0 Flip Straw Tumbler (30 oz): was $35 now $26
• Classic Legendary Vacuum Bottle: was $45 now $29
• IceFlow Flip Straw 2.0 Water Bottle (36 oz): was $45 now $42
• IceFlow Flip Straw Jug with Handle (40 oz): was $69 now $57

Best Stanley Deals

Fall is well and truly here. But that doesn't mean you have to hole up inside for the rest of the year. To keep enjoying the great outdoors, there are a bunch of deals you can grab on walking shoes from Skechers, Birkenstocks and more.

Over at Amazon you'll find discounts on everything from Skechers slip-ins to Dr. Martens boots. So if you need a new pair, I'm sharing the best savings below!

Note: prices can vary depending on the size and color you select. To find the best deals, check out the different colors available in your size.

Quick Links

• Asics: deals from $49
• Brooks: up to 40% off
• Hoka: up to 30% off
• Nike: up to 30% off
• New Balance: deals from $39
• Skechers: 20% off for members

Skechers

Birkenstocks

Vans

Cushionaire

Nortiv 8

New Balance

Dr Martens

Timberland

Asics

REI is notorious for offering impressive markdowns on the best outdoor brands — and Patagonia is no exception. Now that temperatures are starting to drop, investing in some high-quality outerwear is a must. And fortunately, Patagonia's best-selling styles are up to 50% off.

For instance, the popular Patagonia Houdini Jacket is down to just $82 and is the perfect layer for fall adventures. You can also grab the Patagonia Micro-D Half-Zip Fleece Pullover for just $44. Plus, there's plenty more deals on rain jackets, hats, hoodies and fleeces from $21.

Patagonia doesn't come cheap, so you'll want to snap up these deals ASAP. Below, I've rounded up my favorite REI styles. Keep scrolling to check out the deals that are actually worth shopping for fall.

Quick Links

• shop REI's fall sale
• Patagonia: apparel/accessories from $15
• Camping gear: up to 30% off
• Vuori: up to 40% off
• Arc'teryx: apparel from $24
• Columbia: apparel from $14
• Marmot: apparel from $15
• The North Face: apparel from $16
• Yeti: water bottles from $17
• Saucony: running gear from $46

Top Patagonia Deals

Despite my part-time job as a personal trainer, my full-time work as a fitness editor means I spend quite a lot of time sitting during the day. Sure, I like to get up and move around often, work out, and my dog gets plenty of long walks, but that doesn't always counteract the effects of prolonged sitting.

When I've spent arguably too long at my desk, I have one of the best yoga mats rolled out and on standby; when I get a spare few minutes, I'll work through a short mobility routine or gentle stretching, just to get things moving. It offers gentle muscle tension relief and allows me to move my joints and free up some space in my body.

It only takes 10 minutes, and I share the routine below, plus some benefits you can expect with regular practice. And remember, how well you move determines how well you live in the future.

Watch: 10-minute anti-sitting routine for muscle tension

You can microdose these routines into your week; they're an anti-aging tool for healthier joints and more active muscles.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises.

What are the benefits?

Not only is a daily 10-minute yoga flow easy to build into a habit, but it also delivers both physiological and psychological benefits. Physically, it's perfect for moving your muscles and joints through range of motion, which can ease stiffness, release tension and open stiff joints. This is ideal to counter the slouching you probably do without noticing as you sit behind your phone or laptop.

Connecting with your breath allows you to breathe more deeply and rhythmically, activating the diaphragm and down-regulating your nervous system, which allows your body to enter rest-and-repair mode.

Short practices also improve sustainable consistency. By removing the barrier to exercise (equipment, time), you can improve mobility, strengthen your body and increase mental clarity after you step off the mat.

In just 10 minutes, this routine moves your spine through gentle extension and flexion, opening your chest and shoulders, releasing back tension and neck tightness that could impact posture.

Dynamic movement and stretching also stimulate blood flow and circulation, delivering oxygen and nutrients around your body.

You don't see results unless you stay consistent, so daily short-form stretching can help keep muscles and fascia more pliable and joints lubricated, meaning better mobility, flexibility and range of motion.

And finally, by regulating your nervous system, your heart rate and cortisol levels can lower, helping your body relax. If you tend to work from home often, a brief 10-minute sequence buffer between work and your personal life, which should help you find better balance.

Joints, ligaments and fascia respond well to low-impact movement, so a routine like this can serve you well if you're just starting. And remember, you might not notice progress straight away, but over time, you'll see huge benefits. Give it a try, and let us know how you get on in the comments.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• According to a personal trainer, this exercise is 100 times more effective than crunches. I tried it and was humbled
• I teach people over 50 to be mobile: 3 low-impact moves that build more stability than a 30-minute walk

If you needed any more reason to take up Pilates or yoga this year, emerging research just gave you one. According to a study, Pilates can lower the risk of death by 36%, with yoga not far behind.

We love a Pilates and yoga practice here at Tom's Guide, but I was surprised by this news. Check out the details of the study below, and let us know whether this could convince you to start a practice by leaving a comment!

What is the study?

A new study from Arizona State University examined more than 55,000 U.S. adults and found that Pilates was associated with a 36% lower risk of death, while yoga was linked to a 27% lower risk.

Of 21 alternative health practices studied, Pilates and yoga were the only two associated with significantly lower mortality.

From the research, we can't establish a direct cause-and-effect relationship, but the findings raise interesting questions about the impact of movement, strength, balance, stress reduction and social connection on longevity and healthy aging.

In a recent study, ASU Associate Professor Connor Sheehan and other researchers discovered that only yoga and Pilates "were associated with a significant decrease in the risk of death."

According to Sheehan, both practices improve balance and stress management and "offer a social component," which are "key contributors to longevity." However, despite the findings, further research is needed to determine causation.

We're living in a time where everyone wants to know the hacks for anti-aging and longevity. “Americans are spending billions on complementary and alternative medicine,” said Sheehan. “More than 40% of adults use at least one practice, from acupuncture to chiropractic care to specialized diets. But we actually know very little about whether any of these practices are associated with living longer.”

The researchers used "nationally representative data" from over 55,000 U.S. adults and linked to mortality records over roughly a decade. Many other practices like acupuncture and homeopathy showed "no significant association with mortality after researchers accounted for demographic and health differences between users and non-users."

Interestingly, the practices moving the needle most for boosting longevity are ones that combine movement, strengthening, social connection and mental wellbeing. That means it’s never too late to start a yoga routine, take up Pilates, or even head to your local gym or community center to see what social exercise clubs you can join.

More from Tom's Guide

• Forget running and swimming — study finds this sport adds 10 years to your life
• New study reveals cycling can reduce dementia risk by 88%
• Work out less and get better results — a new study says this is exactly how

Just like everything else, running shoes have been getting more and more expensive in recent years, and that means the only way to get a quality shoe for less than $100 is generally to shop during sales.

Fortunately for those in need of new sneakers, the biggest sales period of the year is just kicking off, and I’ve been hunting for early Black Friday deals on excellent running shoes I’ve tested and rate highly.

I didn’t just want good deals; I wanted great ones that brought the price of top-quality shoes under $100, and I’ve managed to find three that fit the bill.

For me, the standout deal is the Nike Zoom Fly 6 reduced to $99 in the Nike sale, but really, all three discounts are worth looking at if you need new running shoes.

Quick links

• Nike Zoom Fly 6: was $180 now $99 @ Nike
• Puma Velocity Nitro 4: was $140 now $99 @ Amazon
• Brooks Glycerin 22: was $165 now $99 @ Amazon

Running shoe deals

More from Tom's Guide

• I've been in a serious relationship with my vagus nerve stimulator for 30 days to see if it would decrease my stress — here's why I'm breaking up with it already
• I ran 40 miles in the Nike Pegasus Plus 2 and it’s worth the upgrade on the Pegasus 42
• I coach my 72-year-old dad like he's 30: here's the one exercise that moves the needle most for upper-body strength and mobility

It’s never too late to start exercising. As a certified personal trainer, I work with so many clients in their 60s, 70s, and even 80s that are embarking on their very first fitness journeys. And when they start seeing real progress, it’s thrilling for both of us.

It’s important to always start with the basics, though, so when I meet with a beginning-level senior client for the first time, I start them off with the following four exercises. These moves are relatively friendly on the joints, help build the strength needed for more advanced exercises, and can make everyday activities easier and safer.

You won’t need any equipment right off the bat, but as you get stronger, you can start using a set of dumbbells for a few of these exercises.

How to do the four exercises

Consult a doctor before trying any new activity. They may caution against certain movements based on your health history.

This workout is appropriate for most beginners, but getting your form right is crucial. Consider meeting with a certified personal trainer who can teach you how to do the moves correctly. Exercising with improper form can cause pain or injury.

You’ll just need a section of bare wall and a sturdy chair for this workout.

Start with one set of 10 reps for chair squats, standing dead bug, and wall push-ups, and hold the wall plank for 30 seconds. If that feels easy, add an additional set or two, gradually increase your reps to 12-15, and hold the wall plank for 45-60 seconds. Eventually, you’ll want to complete 3 sets for each exercise, 3-4 times per week. Once that stops being a challenge, you’ll be ready for a more advanced routine.

Here’s how to do the exercises:

1. Chair squats

• Stand tall in front of a chair with your feet hip-width apart.
• Engage your core muscles, drawing your belly button towards your spine.
• Hinge your hips behind you.
• Bend your knees and slowly lower your hips towards the seat.
• Lengthen your arms in front of you for balance.
• Tap your hips onto the seat, then stand back up.
• Continue for 10-15 reps.

2. Wall planks

• Stand facing a wall.
• Place your forearms on the wall. Keep your elbows aligned with your shoulders.
• Engage your core muscles.
• Step your feet away from the wall.
• Maintain a straight line with your body, from the top of your head to your toes.
• Hold for 30-60 seconds.

3. Standing deadbug

• Stand with your feet hip-width apart and your back against the wall.
• Engage your core muscles.
• Lift your left arm above your head while bringing your right knee to a 90-degree angle.
• Pause briefly.
• Lower your left arm and right leg.
• Lift your right arm above your head while bringing your left knee to a 90-degree angle.
• Pause briefly.
• Lower your right arm and left leg.
• Continue alternating between your two sides for 10-15 reps each side.

4. Wall push-ups

• Stand facing a wall.
• Lengthen your arms and place your hands against the wall.
• Engage your core muscles.
• Bend your elbows and lower your chest towards the wall, keeping your head, hips, and feet in alignment.
• Push yourself back up to the starting position.
• Continue for 10-15 reps

Benefits of these exercises

This workout targets major muscle groups in the lower body, upper body, and core, responsible for everyday movements like walking, getting up from a seated position, pushing yourself up, and balancing.

These exercises are beginner versions of more standard movements. Mastering chair squats prepares you for bodyweight squats, and mastering wall planks, standing deadbugs, and wall push-ups prepares you for regular push-ups, planks, and deadbugs. The chair and wall provide assistance as you strengthen your body progressively and with good form.

Since this workout is done standing, it’s appropriate for seniors who have trouble getting onto the floor. For those unable to do standard push ups, planks, and deadbugs, there are easy ways to make the standing versions of these moves more challenging: small weights can be held during the standing deadbug, and stepping further away from the wall will amp up the difficulty of the wall plank and wall push up.

More from Tom's Guide

• I teach people to be more mobile in their 60s and 70s: 3 low-impact exercises you should start with
• Forget burpees —the 'Pilates burpee' is beginner-friendly and low-impact (and you’ll love it)
• A yoga instructor says this is the 5-minute yoga routine you need for strong and mobile hips and core muscles

As a fitness editor, I spend my days writing about running shoes, so choosing a pair to wear on race day often feels (almost) as difficult as the race itself. The good news is, I’m currently a few days away from my seventh marathon, and I’ve settled on my race-day shoe — and it’s probably not what you’re expecting.

After testing most of the best carbon-plate running shoes on the market, I’ve chosen the New Balance Supercomp Rebel v1 as my race-day shoe, even though New Balance markets it as an everyday runner rather than a racer. Read on to find out why this shoe in particular made it into my hand luggage as I fly to Frankfurt, Germany, for my next 26.2-mile race.

The carbon-infused plate is more flexible than other racing shoes

Ok, I ever-so-slightly lied — this shoe isn’t completely plateless. New Balance markets this shoe as a fast shoe for everyday runs, or a supertrainer, if you will. A lot of runners use the New Balance Rebel v1 for training and the New Balance SuperComp Elite v6 for race day, yet despite running a PR in the New Balance SC Elite v5, every time I run in the Elite v6, I get a hotspot on the bottom of my heel, where the carbon plate sits, often leaving me with a blister.

The Rebel v1 has a carbon-infused Pebax plate, which is a little more flexible than the plate used in the SuperComp Elite v6, making it more comfortable for regular use. In other words, the plate is plastic, not carbon. But don’t let this put you off — it makes the shoe more affordable than a lot of carbon racers, and it’s actually more comfortable underfoot.

2. It’s energetic and bouncy

After running over 100 miles in this shoe, I think it still has enough speed underfoot to be a contender for race day, while also feeling fantastic on slower, easy miles. It’s not the most stable or supportive if you’re running slowly, but it comes into its own on longer runs at race pace and tempo sessions.

I’ve worn this shoe for a 22-mile long run, with a few miles at race pace, and found it coped with everything I threw at it. I personally find it a lot more stable than a lot of the more aggressive carbon plates, and it’s definitely an exciting shoe to run in.

3. It has great traction on wet roads

My running coach used to tell me, "Control what you can control," and one thing no runner can control on the day of the race is the weather. Frankfurt looks pretty wet on race day, which is another reason I’m choosing the SuperComp Rebel v1, which, in my testing, has a good amount of grip even on wet roads.

Overall, I’ve been impressed with the versatility of this trainer, making it one of my favorite running shoes I’ve tested this year. Whether it propels me to a PR remains to be seen, but if you’re looking for a good all-rounder with a great deal of traction and a fun ride underfoot, this is a shoe to consider.

More from Tom's Guide

• Rheon running shorts are being used by top road, track and trail runners — I spoke to an expert to find out more about the tech
• I tested shoes from 5 up-and-coming running brands — here are the ones worth your money
• No squats! I just tried this 8-minute chair workout, and it’s perfect for seniors, beginners, and anyone looking to build strength without impact

"Longevity" is the word on everyone's lips lately, and we all seem dialed into the best ways to boost longevity as birthdays relentlessly come and go. Recently, I spoke with expert Leslie Kenny, co-founder of the prestigious Oxford Longevity Project, who shared three exercises she recommends for maintaining muscle as you age.

"One of the most important things we can do for healthy aging is preserve our muscle mass," Kenny says. "From our 30s onwards, we can gradually lose muscle, particularly if we’re sedentary. This becomes increasingly important in our 40s, when hormonal changes, particularly during perimenopause for women, can make maintaining muscle more challenging."

The good news is that you don’t need an expensive gym membership or complicated equipment to start protecting your muscles. Three simple bodyweight exercises can make a real difference. We share them below.

What are the three bodyweight exercises for longevity?

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises.

1. Squats: For strong legs, metabolic health and maintaining independence

"My colleague at the Oxford Longevity Project, Sir Muir Gray, always says that the quickest route to a care home is when you can no longer sit down on the toilet and get up again unaided," says Kenny.

"It sounds rather blunt, but he makes an incredibly important point. The ability to sit down and stand up independently is one of the fundamental movements that allows us to remain independent as we age.

"Squats strengthen some of the biggest muscle groups in our bodies, particularly the quadriceps in our thighs and the gluteal muscles in our buttocks. But here’s something many people don’t realize: our muscles aren’t just there to move us around. They’re also endocrine organs, producing signaling molecules called myokines, some of which have powerful anti-inflammatory effects."

Contracting muscles during exercise means releasing myokines into the bloodstream that can help regulate inflammation, support metabolic health and communicate with other organs, including the brain.

Tips:

• Start with 10–15 slow, controlled squats, keeping your feet approximately shoulder-width apart and your knees tracking in the same direction as your toes.
• If you’re a beginner, simply practice sitting down on a chair and standing up again without using your hands. It’s a surprisingly effective exercise.
• As you get stronger, slow the lowering phase to three or four seconds, or progress to more challenging variations. And remember, the goal isn’t just to be able to do squats in your 40s. It’s to still be able to get up from the toilet unaided in your 90s!

2. Push-ups: For upper-body strength and bone health

"Push-ups are wonderful because they work several muscle groups simultaneously, including the chest, shoulders, triceps and core," Kenny tells us. "Upper-body strength is particularly important for women, who generally have less upper-body muscle mass than men.

"Push-ups are also a weight-bearing exercise, placing mechanical stress through the arms and shoulders, which can help support bone health alongside a comprehensive resistance-training program. They also help us preserve the strength needed for everyday activities, from lifting shopping bags to pushing ourselves up from the floor."

Tips:

• If a traditional floor push-up feels too difficult, start with your hands against a wall or sturdy kitchen counter.
• Keep your body in a straight line, engage your abdominal muscles and lower yourself slowly.
• Aim for 8–12 controlled repetitions, choosing a variation that makes the final few repetitions challenging without compromising your technique.
• As you become stronger, gradually lower the incline until you can perform push-ups on the floor.

3. Reverse lunges: For balance, stability and preserving muscle as we age

"Reverse lunges strengthen the quadriceps, glutes and hamstrings while also challenging balance and coordination," Kenny says. "I particularly like single-leg exercises because they help address differences in strength between our left and right sides.

"They also challenge the stabilizing muscles around the hips, knees and ankles, which are essential for walking, climbing stairs and reducing the risk of falls as we age. And because lunges recruit several large muscle groups, they provide another opportunity to stimulate muscle contractions and the release of beneficial myokines."

Tips:

• Stand tall, step one foot backward and lower yourself slowly, bending both knees as far as is comfortable.
• Push through your front foot to return to standing.
• Start with 8–10 repetitions on each leg. If balance is difficult, hold onto a sturdy chair or kitchen counter.
• For an extra challenge, pause briefly at the bottom of each repetition or slow down the movement.

Final tips from a longevity expert

"Muscle isn’t just about strength or looking toned. It’s metabolically active tissue that helps regulate blood glucose, supports insulin sensitivity, protects our joints and bones, and helps us remain independent as we get older," explains Kenny.

"The real secret to maintaining muscle mass isn’t doing hundreds of repetitions every day. It’s progressive overload — gradually increasing the challenge to your muscles, so they have a reason to stay strong. You can do this by increasing repetitions, slowing movements, progressing to more demanding variations, or eventually adding resistance."

Kenny says these three exercises "make an excellent short daily movement routine, but for meaningful muscle maintenance, I recommend performing challenging resistance-training sessions at least two or three times a week, allowing muscles sufficient time to recover. Ideally, a complete strength program should also include pulling movements to strengthen the back."

Finally, consider your protein intake. While exercise stimulates muscle growth and maintenance, protein provides amino acids which are essential for repairing and rebuilding muscle tissue.

"I often remind people that muscle is our longevity currency. The strength we build and preserve in our 40s is an investment in how well we move, function and live in our 70s, 80s and beyond. After all, we don’t just want to live longer. We want to remain strong enough to enjoy those extra years!"

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• According to a personal trainer, this exercise is 100 times more effective than crunches. I tried it and was humbled
• I teach people over 50 to be mobile: 3 low-impact moves that build more stability than a 30-minute walk

I am obsessed with golf. I am also addicted to golf equipment and apparel. I also love shopping for friends and loved ones (and myself), so I figured, why not combine those passions and round up the best golf gifts for any time of year?

Over the years, I've tested hundreds of golf products. I've played with the best game-tracking tool, Arccos, and I've tried some cool training aids. I've used custom golf bags and high-end launch monitors.

I've seen it all and tried most of it (and yet I'm still not very good at golf, which proves two things: golf is hard, and equipment doesn't automatically make you good).

I've created the ultimate list of gifts for the golf lover in your life, including options for every budget. I could have included way more products, but I kept it to a manageable list of things I actually use (or would happily receive as a gift) so you can be confident you're getting something they'll like.

I didn't include highly preference-based products, especially for experienced golfers.

For example, you won't find golf balls on the list, as serious golfers typically have one ball they play, and unless you know which one it is, balls are almost guaranteed to be returned. The same goes for clubs — many golfers get fitted for the right clubs, so buying them a random 5-wood won't do the job.

Instead, we're focused on useful items golfers might not have that aren't custom or tied to specific preferences.

Does that mean you can't buy balls or clubs if you know what to get? Of course not. If you know your favorite golfer plays Titleist Pro V1 or Vice Pro (my golf ball of choice), for example, then by all means grab them a dozen balls and call it a day!

Quick Links: My top 5 gifts for golfers

1. Arccos Air game tracking system
2. PathPal training aid
3. Quince affordable golf apparel
4. HackMotion Sensor 4
5. Vessel Golf Player V Pro stand bag

Golf apparel

Golf Accessories

Golf Gadgets

Off-Course Golf Gifts