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.

Note: prices vary depending on the size and color you choose; search the different color options available in your size to find the best deals.

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• Asics: deals from $54
• Adidas: deals from $39
• Brooks: up to 40% off
• Hoka: up to 30% off
• Nike: up to 30% off

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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

This weekend I ran my 7th marathon in Frankfurt, Germany, and, while worrying about the pouring rain and strong gusts of wind, I made things even more interesting by putting the Apple Watch Ultra 4 and Garmin Fenix 9 Pro head-to-head.

The Apple Watch Ultra 4 is Apple’s newest rugged sports watch, with a new heart rate monitor and a readiness score, helping you work out when to push yourself and when to recover. The Fenix 9 Pro, on the other hand, is Garmin’s most advanced sports watch yet. Both came out this year, and both offer all the sports modes and stats you need to track workouts, plus comprehensive daily activity and sleep tracking.

We’ve put all the features head-to-head in our Apple Watch Ultra 4 vs Garmin Fenix 9 Pro face-off here, but read on to see which came out on top on race day.

I wore the Apple Watch Ultra 4 and the Garmin Fenix 9 Pro for a marathon: Here’s what happened

Like most European marathons, the Frankfurt Marathon had a marker every kilometer, so for this test, I switched both watches from miles to kilometers. I manually lapped each watch every 5km, so I could be sure I was on pace, and when I finished running, I downloaded the data to see which watch was more accurate.

The GPS is notoriously unreliable in Frankfurt itself, especially around the business district, as, like most built-up cities, you’ve got buildings and skyscrapers to navigate. Chuck in crowds of people and 18,000 other runners, and things are never going to be 100% accurate, but I found immediately that the Garmin Fenix 9 Pro was far better at not letting these GPS dead zones give me inaccurate pace data.

You’ll never run 26.2 miles, or 42.19 kilometers on race day unless you’re perfectly sticking to the blue line, which it’s near impossible to do as you weave around other runners. My Garmin Fenix 9 Pro recorded the run as 42.76km, or 26.5 miles. The Apple Watch Ultra 4, on the other hand, recorded the run as 43.33km, or 26.9 miles. I found the Apple Watch Ultra 4 was about half a kilometer ahead of my Garmin throughout the race.

When it comes to my pacing, my bib, which recorded my pace at every kilometer marker, recorded my average pace as 4:52 min/km. The Garmin Fenix 9 Pro recorded an average pace of 4:48 km, and the Apple Watch Ultra 4 recorded 4:44 km. Of course, this accounts for the fact that the Apple Watch Ultra 4 recorded the longest run.

The main difference between the Apple Watch Ultra 3 and Apple Watch Ultra 4 is that the newer watch has Apple’s latest continuous heart rate monitor, which Apple says is the most accurate of any wearable device. During the run, the Apple Watch Ultra 4 recorded my average heart rate as 172 beats per minute, which is exactly the same as the Garmin Fenix 9 Pro. While I didn’t wear a chest strap, as there’s only so much tech a girl can wear on race day, I did have my Oura Ring 5 on my finger, which recorded my average heart rate as 179 beats per minute.

While both watches are more than capable of recording all of your training runs, as well as your recovery, on race day itself, the Garmin Fenix 9 Pro came out on top in terms of GPS accuracy. I also found it easier to use in the pouring rain, thanks to the extra buttons. Of course, this isn’t to say that the Apple Watch Ultra 4 is inaccurate, but on this particular wet Sunday morning, Garmin was the winner.

More from Tom's Guide

• Apple Watch Ultra 4 first impressions: 5 reasons to buy and 2 reasons to skip Apple’s new rugged model
• Apple Watch Ultra 4 vs Garmin Fenix 9 Pro: price, specs and features compared
• Here’s my favorite watchOS 27 upgrade — and it’s one nobody is really talking about

I just reviewed the Fitbit Edge, Google's long-awaited follow-up to 2023's Fitbit Charge 6, and it's better than its predecessor in nearly every single way, making it one of the best fitness trackers in 2026.

However, some folks seem particularly irked by Google's decision to nix the NFC antenna — found in the Charge 6 and used for contactless payments — from the Fitbit Edge. This is a criticism I don't agree with.

With that in mind, here are the three biggest reasons I'm genuinely glad Google didn't give the new Fitbit Edge NFC.

1. Google gave the Edge an altimeter instead

The main reason I'm glad Google nixed the NFC antenna on the Fitbit Edge is that the tech giant replaced it with something far more useful: a barometric altimeter for tracking elevation during outdoor workouts.

The Fitbit Charge 6 lacks this piece of tech, and as a result, it doesn't provide climb data, even for activities like bike rides and hikes.

More importantly, the Fitbit Edge has already proven to be an extremely reliable fitness tracker for logging uphill efforts based on test results from my Fitbit Edge review and an even more recent head-to-head comparison versus the Apple Watch 12 (which the Edge won).

2. Less than 1% of Fitbit Charge 6 users used NFC

Another reason I don't miss NFC on the Fitbit Edge — as recently confirmed via an email from Google — is the fact that less than 1% of Fitbit Charge 6 owners actually use NFC for contactless payments. So, for the Fitbit Edge, the brand instead "prioritized other top features such as adding an altimeter and requested improvements," according to that same email.

As noted in the Fitbit Edge conclusion of my review — written before receiving Google's note about Fitbit Charge 6 NFC usage — I suspected that most folks would rather have accurate elevation data for outdoor workouts than the ability to pay for their coffee from the wrist. And Google's note only confirms that hunch.

3. The lack of NFC keeps the cost of the Edge down

Finally, why pay more for features you're unlikely to use? After all, the $179 Fitbit Edge costs roughly the same as its three-year-old $159 predecessor when you account for inflation. Not only might adding NFC potentially increase the device's launch price, but it could also result in a larger case size, two things that would definitely detract from the Edge's overall appeal.

What are your thoughts on the Fitbit Edge? Do you agree with me that Google was wise to swap the NFC antenna for an altimeter? And which Google wearable would you be most likely to rock in 2026 and beyond? Let me know in the poll below.

More from Tom's Guide

• I walked 6,000 steps with the Fitbit Edge vs Apple Watch 12 — and I'm shocked by the results
• 3 reasons why the new Fitbit Edge beats the Fitbit Charge 6 — and 1 reason it doesn’t
• Google Fitbit Edge vs Fitbit Air: Which should you choose?

Black Friday is still a month away but that doesn't mean you have to wait to snap up a quality mattress at a low cost. I tested the EGOHOME Black 12" Mattress, now down to $329.99 (was $559) in a queen at Amazon, and this budget-friendly memory foam mattress proved to me that you don't need to splurge for support and comfort.

In fact, the EGOHOME Black 12" Mattress impressed me so much that it's vying for a place in our guide to the best mattresses of 2026. A body-contouring feel and medium-firm support mean it's a great choice for most sleep positions — and in this new deal, it's perfect for a lot of budgets.

But I can't guarantee the discount will be around for long, as it may shoot back up to its typical sale price of $369.99. My advice? Snap up this great mattress deal before it's too late.

Why I'd buy the EGOHOME Black 12" Mattress

There are plenty of reasons to buy the EGOHOME Black 12" Memory Foam Mattress. But let's start with why you should shop right now: that price. This sale means that the EGOHOME Black 12" Mattress, already one of the best cheap mattresses you can buy, is even cheaper than usual.

Last Black Friday, the brand dropped a queen size to $333. So this $329.99 queen-sized deal is even better than the biggest sale of 2025. And I predict that over the next few weeks the price will shoot back up to $369.99 (the usual sale price). Act fast if you want a mattress bargain this October.

The only downside to purchasing from Amazon is that the brand benefits, such as the 10-year warranty and the 100-night sleep trial that EGOHOME offers, aren't always guaranteed. If this is a dealbreaker, I suggest you pay a little more and buy the Black 12" Memory Foam Mattress for $341.10 in a queen at EGOHOME with code SLEEP2026.

As for why you should buy this mattress for your sleep, the EGOHOME Black 12" Memory Foam is one of the best memory foam mattresses thanks to its balance of medium-firm support and body-contouring comfort.

During my time as lead tester for our EGOHOME 12" Black Memory Foam mattress review, I found the mattress to be comfortable in all sleep positions (back, stomach, and side).

It also exhibited amazing edge support. It's sturdy right up to the sides for sleeping, sitting, and getting in and out of bed. The only downside is that it doesn't have the best temperature regulation, despite the graphene-infused cover. You'll need breathable sheets to avoid sweaty nights.

Want a budget bed with more cooling?

As I mentioned above, the EGOHOME is a great budget pick for support, but I would stay clear if you want one of the best cooling mattresses. Instead, check out this deal...

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.

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• shop all The North Face deals
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• 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-Pulse 16 (Women's): was $100 now from $47
• Asics Gel-Kayano 30 (Women's): was $160 now from $69
• Asics Versablast 4 Running Shoes (Women's): was $80 now from $69
• Asics Glideride Max (Men's): was $170 now from $80
• Asics Sonicblast (Men's): was $180 now from $94
• Asics Novablast 5 (Men's): was $160 now from $129
• Asics Gel-Nimbus 28 Running Shoes (Women's): was $169 now $147
• Asics Superblast 2 (Unisex): was $199 now $149

Asics Shoes

Has the time change this weekend knocked you for six? It's a common feeling, say sleep experts.

You may have thought that extra hour in bed could help you pay back some of your sleep debt, but unfortunately, it's not that simple. Instead the clock change can throw off your circadian rhythm, making it harder to fall asleep and wake up on time for several days.

"While feeling exhausted after gaining an hour may seem paradoxical, it can happen when the body clock has not yet adjusted, causing some people to wake earlier than intended or experience disrupted sleep," explains board-certified physician Dr. Hanul Bhandari, who specialises in neurology and sleep medicine

Following the transition from British Summer Time (BST) to Greenwich Mean Time (GMT) this weekend, I've caught up with Dr. Bhandari and board-certified physician Dr. Robert Thompson to find out how we can minimise the impact the time change has on our sleep.

What is my circadian rhythm?

In a nutshell, your circadian rhythm is your 24-hour internal body clock that manages hormones in your sleep/wake cycle. That means it controls when your body releases melatonin, making you feel sleepy, and when it releases cortisol that makes you feel alert.

The circadian rhythm is largely influenced by light and temperature cues. Alongside sleep, it plays a key role in regulating mood, energy levels, and metabolism.

Therefore, keeping your body clock aligned by sleeping and eating at roughly the same time each day and night helps keep your mood and energy levels as stable as they can be.

5 ways to reset your circadian rhythm

On the surface, an extra hour in bed sounds like a great deal. However, a clock change and shorter days means your circadian rhythm is likely out of sync. Here’s how to get it back on track…

1. Wake up at the same time every day

The clocks have just changed, so your body is likely feeling a bit confused. The best way to help it get back on the straight and narrow is by going to bed and waking up at roughly the same time every day – that includes on weekends (sorry, party animals) and after a poor night's sleep (resist the urge to crash before you've eaten dinner).

This anchors your circadian rhythm, meaning your body gets used to waking up on time and falling asleep easily when you get into bed. Essentially, your sleep and wake hormones work in consistent harmony when you stick to a regular sleep schedule.

"Predictable cues help your circadian system adapt with less friction," summarises Dr. Thompson.

2. Shift your bedtime in 15 minute increments

"You can’t make up for chronic sleep deficiency in one night, but you can kick-start a change to your routine," says Dr. Bhandari.

If a regular sleep schedule is the goal, you need to establish one that suits your lifestyle and biology.

The 7:1 sleep rule can help you get there. This rule is based on the concept that getting seven hours of sleep per night and going to bed within the same one-hour window are the keys to healthy sleep.

So, if you know you need to be up in time for work at 6am, your strict bedtime should be 11 AM at the latest. If your bedtime is wildly out of whack after the time jump, move it in 15 minute increments, starting tonight. 15 minute shifts are best, says Dr. Bhandri, because while "the clock changes immediately," your "internal clock takes time to adjust."

3. Get plenty of morning sunlight

People are always surprised to hear that the holy grail of great sleep isn't what you do in the evening, but more to do with what you do in the morning to anchor your circadian rhythm.

The clocks going back means that, depending on exactly when you wake up, mornings should be lighter for the majority of us – albeit temporarily. Capitalising on this morning light by drawing back the curtains as soon as you wake up, or heading outside for a morning walk within the first hour of waking, triggers the production of key get-up-and-go hormones, AKA serotonin and cortisol, boosting energy in the morning and improving sleep at night.

A 2024 study examined the effect sunlight exposure has on sleep. Participants were exposed to sunlight at different times of day and for different durations, and the research concludes those who got sunlight in the morning recorded better sleep efficiency – falling asleep fast after getting into bed – as well as fewer nighttime awakenings than those who got sunlight later in the day.

Dr. Bhandari explains, "The effect of morning light is that it advances the clock, while evening and night light delays the clock." This means that even on cloudy days, the morning light kick starts your energy levels, while bright light in the evening can keep you alert when you want to fall asleep.

4. Eat meals at the same time every day

What does your diet have to do with you sleep? Quite a lot, actually.

What and when you eat directly influences your hormone levels, digestion and body temperature, and therefore your internal body clock.

So, eating balanced meals at regular times – in accordance with the time shift and making sure to leave at least three hours between your last meal and bedtime – will help reset your circadian rhythm. If you don’t adjust your mealtimes to your new time zone, you run the risk of blood sugar fluctuations waking you up at 3AM.

It's also worth noting that it is important to avoid stimulants like caffeine and spicy food too close to bedtime.

5. Limit bright lights at night

While that bright light in the morning is a blessing for your sleep, in the evening it's not so helpful.

Naturally, the evenings will be darker after the time change, so any light you get in the evenings is likely to be artificial. That's the sleep doctor's worst nightmare, as this light keeps your brain active while you should be winding down for bed.

Of course you still need some light in the evenings. It is recommended you use red light lamps (like this £13.99 lamp at Amazon) for the best sleep outcomes, as this type of light encourages melatonin production rather than tricking your mind into thinking it is daytime. Dim lights with amber hues are also ideal for creating a cosy atmosphere without a harsh glare.

"Make the bedroom a screen-free zone and switch off gadgets at least an hour before bed," advises Dr. Bhandari. In place of screens, he says you should establish a "calming wind-down routine," perhaps involving some reading, stretching, or meditating.

5 signs your circadian rhythm is misaligned

By now you know a well regulated circadian rhythm can do wonders for your ability to fall asleep fast, sleep soundly through the night, and wake up with energy, but how can you tell if yours needs a little fine tuning?

Keep an eye out for these signs.

• You find it hard to fall asleep: Having trouble dropping off usually means your body hasn't produced enough melatonin for you to feel sleepy.
• Waking up is a struggle: On the flip side, struggling to wake up means there's too much melatonin present in the morning. But "exposure to light in the morning" can fight off that sleepiness, helping to "synchronise the clock," says Dr. Thompson.
• Your energy dips during the day: "Your circadian rhythm is an internal timing system that helps regulate when you are most alert and when you are most tired," says Dr. Bhandari. Crashes in energy may indicate your body clock is not running efficiently.
• Your appetite is erratic: Your circadian rhythm directly controls hunger hormones (ghrelin and leptin) as well as sleep ones. When it is synchronised, you should feel hungry at same time each day.
• You rarely go to bed or wake up at the same time: "Circadian misalignment can contribute to sleep disturbance or daytime sleepiness," explains Dr. Thompson. This can get in the way of a regular sleep routine as you're awake through the night and tempted to nap during the day.

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 walked exactly 6,094 steps wearing the Fitbit Edge on my left wrist and the Apple Watch Series 12 on my right wrist to find out which is the more accurate fitness tracker.

My 55-minute walk also included just under 500 feet of elevation gain with roughly three miles of ground covered. As a control, I separately logged my walk using the Strava app on my iPhone 16 Plus.

Find the results of my Fitbit Edge versus Apple Watch Series 12 head-to-head fitness tracking performance test below, along with the five biggest takeaways from the data.

Fitbit Edge vs. Apple Watch 12

But first, it's worth calling out key differences in terms of cost, features, and intended user between these two modern devices. For instance, when it comes to full-featured wearables, the Apple Watch 12 is one of the best smartwatches you can buy.

The Fitbit Edge, meanwhile, has essentially zero smart features, but is still among the best fitness trackers on the market because it offers reliable, distraction-free holistic insights. Cost-wise, the Fitbit Edge starts at $179, and the Apple Watch 12 starts at $399.

While the Apple Watch 12 is for iOS users only, the Fitbit Edge brings Google's best health and fitness features to both Android and iOS devices.

Ultimately, when it comes to onboard holistic and tracking tech, the two are fairly evenly matched: Both models have GPS, barometric altimeters, and continuous heart rate monitors.

With that out of the way, on to the test results!

I walked 6,000 steps with the Fitbit Edge vs Apple Watch 12

1. Fitbit's step count is closer to the control

I walked precisely 6,094 steps during my 55-minute outing, according to the control data logged by Strava, a tally that the Fitbit Edge came ridiculously close to matching.

In terms of accuracy in these comparisons, my rule of thumb is that any step count within 100 steps of the control is excellent and well within a reasonable margin of error. With that in mind, Apple and Fitbit each performed seriously well. But while Apple undercounted by only 41 steps, the Fitbit Edge came within 15 steps of my actual total.

2. But Apple's total distance is more accurate

On the flip side, when it came to correctly logging my total distance, the Apple Watch Series 12 proved more accurate than the Fitbit Edge, with a tally that's just 0.06 miles off from Strava's measure.

The Fitbit Edge didn't do too badly, though, coming within 0.13 miles of the control data, a result I still deem more than acceptable.

3. Fitbit's climb data is spot-on

I just published my Fitbit Edge review, and one of the upgrades I'm most excited for is the onboard barometric altimeter for precise elevation tracking. The Edge's predecessor, 2023's Fitbit Charge 6, lacked this important piece of tech. While some wearables try to roughly calculate climb using GPS data, the Charge 6 never did.

The upgrade definitely paid off, because the Fitbit Edge logs uphill efforts with impressive reliability. For this test, the Edge's climb data is within four feet of the control. The Apple Watch 12, meanwhile, proved a little more generous with its climb data, a trend I've noted several times before in similar head-to-heads.

4. Apple's average heart rate is slightly higher than expected

I'm not sure if the Apple Watch 12 wasn't worn tightly enough (or maybe too tightly), but the logged average heart rate of 133 bpm for this brisk yet not overly demanding walk is slightly higher than I expected, especially when compared to heart rate data from walks of similar effort (~120 bpm tends to be my average).

That said, the Fitbit Edge's average heart rate is slightly lower than anticipated, though the max pace is much more aligned with what I've come to expect from such a workout.

5. Apple's pace is closer to the control, but Fitbit wins overall

Finally, Apple's average pace data is much more closely aligned with Strava's. Fitbit's tally, meanwhile, I'd label as "slower than expected," especially given the fact that I was moving briskly and barely paused at any point during the walk.

That said, the Edge logged several additional minutes of workout time compared to Strava and Apple (it was the last device I ended my workout on), which might be the reason for the sluggishness.

Ultimately, pace aside, I'm calling the Fitbit Edge the winner for this head-to-head fitness tracking showdown versus the Apple Watch Series 12. Not only did the Edge log a more accurate step count, but it also beat Apple at logging my climb and heart rate (even if the Apple Watch was closer in terms of distance and pace).

Of course, I'd happily trust either device as my daily fitness tracker. Which begs the question: Which of these two 2026 wearables would you rather own? Let me know in the poll below.

More from Tom's Guide

• I walked 5,500 steps with the Apple Watch 12 vs Garmin Venu 4 — here's the winner
• Apple Watch Series 12 vs Apple Watch Ultra 4: Which new Apple Watch should you buy?
• I’ve tested over 100 fitness trackers head-to-head — 3 workout stats I trust the least

The Fitbit Charge 6 is one of the fitness trackers I've recommended the most over the past three years. Originally launched in 2023, a replacement has been long overdue, and for a while, I had my doubts we'd ever get one.

After all, when Google acquired Fitbit in 2021, it wasn't crystal clear what the tech giant's plans were for the brand. Would the Fitbit name live on, or would the best bits of Fitbit be chopped up for parts and fed to the more advanced Pixel Watch line?

Now we have our answer. The Fitbit line truly lives on with the launch of the 2026 Fitbit Edge, which I've been wearing for the past ten days.

A worthy replacement for the Fitbit Charge 6, the Fitbit Edge is better than its predecessor in nearly every way. Moreover, the Fitbit Edge feels like just the right amount of fitness tracker for most folks, which is why I highly recommend it.

Fitbit Edge: Specs compared

Fitbit Edge value: 4/5

• The Fitbit Edge costs roughly the same as its 2023 predecessor, accounting for inflation
• The optional Google Health Premium subscription is $9.99 a month or $99 a year and includes personalized AI-backed holistic trend reports, training tips, custom workout plans, and more

The Fitbit Edge is priced at $179 via Amazon and other major retailers, which is pretty close to the $159 launch price of its 2023 predecessor, accounting for inflation. It's also $79 more than the screen-free Fitbit Air, which also arrived this year.

Google offers the Fitbit Edge in an impressive range of case designs. Options include a Matte Black case with an Obsidian strap (shown here), a Satin Silver case with a "Fog" strap, a Satin Pyrite case with an Olive strap, a Champagne Gold case with a "Canyon" strap, and a Satin Pyrite case with a limited edition Stephen Curry band ($219).

There are also plenty of accessory straps in all styles and materials, including metal, silicone, and woven cloth to choose from for added personalization.

Fitbit Edge value: 4/5

Fitbit Edge design and display: 4.5/5

• Comfortable, highly customizable design with lots of strap options to choose from
• Aluminum case with 50 meters of water resistance
• Larger, brighter display than its predecessor, despite a similarly sized case design
• Google ditched the haptic button of the Fitbit Charge 6 for a more responsive physical button on the Fitbit Edge

The Fitbit Edge case is a tad larger and heavier than its predecessor to accommodate a bigger display. That said, the two feel pretty much indistinguishable once on the wrist.

Ultimately, I prefer the design of the newer model for several key reasons. While both the Fitbit Charge 6 and Fitbit Edge feature aluminum cases and 50 meters of water resistance (enough for surface-level swims, hand-washing, etc.), the Edge boasts a 1.34-inch AMOLED screen with 1,000 nits of max brightness that's far roomier and easier to view in direct sunlight than the Charge 6's 1.04-inch touchscreen with roughly 450 nits of max brightness.

In terms of controls, the Fitbit Charge 6 has a single haptic-style button on the side of the case that vibrates slightly when you press it. I've never been a huge fan, and I'm thankful that Google reverted to a physical, clickable button on the Edge's case.

Fitbit Edge design and display: 4.5/5

Fitbit Edge Health tracking: 4.5/5

• Detailed nightly sleep reports are on par with the best fitness trackers I've tested
• The Fitbit Edge supports Google's latest Health Guardian features, including breathing emergency alerts and loss of pulse detection
• The companion Google Health app is easy to navigate, with key vitals and metrics presented front and center, including your heart rate, HRV, breathing rate and quality, skin temperature, and blood oxygen saturation (SpO2)
• Some health tracking features require a Google Health Premium subscription, like insulin resistance and blood pressure trend reports

The Fitbit Edge is packed with all sorts of holistic tech to keep tabs on your heart health, sleep quality, body temperature fluctuations, breathing rate and quality, stress, women's health, and more.

I'm a particularly big fan of Google's detail-rich daily sleep reports, which include a numeric score out of 100 along with a rating, plus insights into time spent in various sleep stages, sleep interruptions, "sound sleep," and restlessness.

I also love Google's dynamic Readiness Score, also out of 100; it reflects how much effort you should put into physical fitness daily and is based on your resting heart rate, heart rate variability trends, and recent sleep quality. A low Readiness Score might also reflect an oncoming illness or general fatigue.

For example, my Readiness Score this morning was 65/100, which Google considers high. This means that I got solid recovery over the weekend, and I'm cleared for a hardcore workout this afternoon.

The Google Health app, which replaces the old Fitbit app, puts all your most important insights and metrics front and center on the main "Today" tab. That said, users can fully customize what appears. By default, the Today tab shows your current step count for the day, Readiness Score, sleep duration and score, and progress toward your weekly cardio goals.

Meanwhile, the Vitals tab is where you'll find your real-time cardiovascular insights beyond heart rate, including your heart rate variability (HRV), resting heart rate trends, blood oxygen saturation levels, and VO2 max, a measure of the maximum amount of oxygen your body uses during peak exercise.

The Edge also supports all of Google's Health Guardian features, like high and low heart rate alerts, breathing emergency alerts, and loss of pulse detection.

Finally, Google Health Premium subscribers get access to Google's new insulin resistance and blood pressure trend reports, something older Fitbit models don't support. The subscription also unlocks Google's AI-powered health concierge called "The Coach," which can help you set goals and better understand your real-time and long-term health data.

Fitbit Edge Health tracking: 4.5/5

Fitbit Edge fitness tracking: 4.5/5

• The Fitbit Edge has onboard GPS (unlike the Fitbit Air) and a barometric altimeter (unlike the Fitbit Charge 6) for precise location and elevation data
• The Fitbit Edge proved just as accurate at tracking a basic walking workout as the Strava app
• 50+ common workout types are supported, but auto-workout detection isn't always reliable
• Highly-personalized training plans, recovery advice, and more are available via the Google Health Premium subscription; the Edge ships with a trial to try before you buy

The Fitbit Edge has one clear advantage over its predecessor when it comes to fitness tracking: the inclusion of a barometric altimeter. This handy piece of tech is used to precisely log changes in elevation when tracking an outdoor workout. Not only does the Charge 6 lack an altimeter, but it also doesn't even report climb data.

In terms of accuracy, I tested the Fitbit Edge's outdoor workout tracking performance against the Strava app running on my iPhone 16 Plus during a particularly hilly ~2.5-mile walk around Seattle, Washington. Check out the results below.

The Edge logged nearly the exact same number of steps taken during the workout, along with remarkably similar elevation gain data. Distance data aligns slightly less well; the same goes for pace. Then again, Strava almost always logs a quicker pace than other tracking methods I've tested.

The Fitbit Edge additionally supports 50+ common workout types and can even auto-detect certain ones, like walks and runs, with hit-or-miss reliability. One of the downsides of the feature is that users need to perform a workout for 15 consecutive minutes before auto-detection kicks in.

This stipulation means that, as a newbie runner who tends to interval train with a mix of running and walking, I can't really rely on the Edge's auto-detection to log my training efforts.

Some of the Fitbit Edge's most impressive training tools and insights require a Google Health Premium subscription. Fortunately, the tracker ships with a three-month free trial.

Premium subscribers get personalized, adaptive training plans via Google's AI-powered "Coach," custom-tailored daily recommendations to build better workout and recovery habits, and access to Google's large library of fitness and mindfulness video content.

Fitbit Edge fitness tracking: 4.5/5

Fitbit Edge smart features: 2/5

• The Fitbit Edge isn't the wearable to get if you want smart features
• The Edge does support mirrored notifications and music control for paired Android and iOS devices
• Unlike the Fitbit Charge 6, the new Fitbit Edge lacks NFC for contactless payments

If you want smart features, the Fitbit Edge probably isn't the wearable for you. Instead, consider the Google Pixel Watch 5, one of the best smartwatches of 2026.

That said, the Fitbit Edge does work with both Android and iOS devices (unlike the Pixel Watch 5), with support for mirrored notifications and music/media control.

Unfortunately, unlike 2023's Fitbit Charge 6, the Fitbit Edge lacks onboard NFC for contactless payments.

Fitbit Edge smart features: 2/5

Fitbit Edge battery life: 4.5/5

• In my testing, the Edge surpassed its advertised battery life rating of seven days per charge
• That includes logging one ~45-minute workout per day during the test period
• The Fitbit Edge recharges from 0 to 100% in about 90 minutes, compared to a two-hour recharge time for the Fitbit Charge 6

Google rates the Fitbit Edge's battery life at seven days per charge with normal use, the same as its predecessor. However, in reality, the Fitbit Charge 6 lasts closer to five or six days per charge.

Fortunately, in my testing, the Fitbit Edge not only met the advertised rating, but surpassed it by a cool 24 hours. During the eight days of battery testing, the Edge rarely left my wrist, and I logged a roughly 45-minute outdoor workout using GPS each day of the test period.

The Fitbit Edge also recharges faster than its predecessor. Google claims a 90-minute recharge time from 0 to 100%. In my testing, it took the Edge roughly 90 minutes to go from 5% to 100%. By comparison, the Fitbit Charge 6 needs closer to two hours for a full recharge.

Fitbit Edge battery life: 4.5/5

Fitbit Edge review: Verdict

The Fitbit Edge is, in most regards, the perfect successor to the Fitbit Charge 6, with a bigger, brighter display, easier-to-use controls, more accurate elevation tracking, access to Google's latest/greatest health and safety features, and better battery performance, in an equally comfortable, similarly priced package.

Put another way, the Fitbit Edge offers nearly all of the best health and fitness features found in the latest Google Pixel Watch 5, for a fraction of the price (and in a smaller form factor).

But what about the lack of NFC for contactless payments? My theory is that Google needed to free up some space in the case for the barometric altimeter (used to track elevation), a tradeoff I fully support. After all, as an avid mountain adventurer, while paying for a coffee with my Fitbit sounds nice, accurate climb data is a whole lot nicer.

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

When it's time to sleep, I like to create the coziest atmosphere. That means a warm room, plenty of layers and dim lights. A closed window is a must. But since October hit, I've noticed instead of snuggling up to sleep, I'm tossing and turning in a room that feels stuffy.

I asked the experts what was happening and they made a simple suggestion: start opening the window. This two second hack lets out carbon dioxide, stale air and excess moisture and lets in the fresh, clean air that's necessary to sleep.

Yes, open windows also cool down your bedroom but as the experts explain, that's a good thing when you're trying to sleep. So grab a blanket, prop open the window, and discover why this quick habit is your key to good sleep this fall and winter.

The 2-second task that will help you sleep better

“It may sound counterintuitive in the cold nights of winter, but opening your bedroom windows is important for your health, your sleep quality and your hygiene," explains Dr. Hana Patel, NHS GP and resident sleep expert for Time4Sleep.

A sealed room keeps in warmth, which is what you want on a cold day. But it also traps moisture, air pollutants such as VOCs and CO₂, and allergens like mold, which thrive in humid conditions.

Warm, stuffy rooms also disrupt the natural cycle of your body clock, which expects a cooler feel at bedtime. This can leave you struggling to fall asleep or waking up at 3 a.m.

“Open your windows for a couple of hours in the morning once you get up," advises Dr. Patel. "This helps to ventilate the room and improve air quality, bringing in fresh air and reducing condensation."

If that sounds horribly chilly to you, Dr. Hussain Ahmad suggests a shorter timeframe of "10 to 15 minutes before you go to bed." Alternatively, using trickle vents can create continuous airflow without the sudden blast of cold.

Why opening your window can help you sleep better (even in winter)

1. Reduces CO2 build-up

As we breathe out, we release carbon dioxide (CO₂) into the air. When the doors and windows are closed, carbon dioxide levels build-up.

"Research suggests better-ventilated bedrooms with lower levels of carbon dioxide are associated with better sleep quality and feeling less tired and sleepy the following day," explains Dr. Ahmad.

It's thought that high levels of CO₂ increase breathing stress. This extra work keeps your body in a lighter, more easily-disrupted sleep stage.

Dr. Hanul Bhandari, MD, agrees. "A field study of 40 bedrooms found that opening a window lowered carbon dioxide, volatile organic compounds and particulate matter, while both measured and perceived sleep quality improved."

2. Lowers the temperature before bed

As we edge closer to winter, you're probably shutting the windows so warm air stays in. But before bed, you want that stuffy air heading out.

"Your core body temperature needs to lower slightly as you fall asleep, which can become harder if a room is stuffy or too hot," says Dr. Ahmad. He advises a room temperature of 60 to 65 °F (16 to 18°C.)

This temperature drop helps support your circadian rhythm by mimicking the conditions of day to night. When your bedroom is too warm at night, your internal clock misses a vital signal for sleep.

To keep your bedroom on the comfortable side of chill, stick to a brief window opening. Dr. Patel warns against sleeping in a room too cold, as this can lead to "chest infections and cold-related illnesses, especially for vulnerable people."

3. Helps get rid of allergens and mold

Breathing releases moisture into the air, which, alongside condensation from warm air on cold windows, can lead to damp in your sealed room.

"This moisture can cause black mold to grow around the windows if it is not removed, which can pose a health risk," explains Dr. Patel. The moisture can also settle into the bed, potentially leading to mattress mold.

“Pulling back your bed covers while the windows are open also helps to air your bedding, improving your sleep hygiene by allowing moisture and humidity caused by your body heat overnight to escape in the morning," Dr. Patel advises.

And it's not just mold that thrives in the damp. Professor George Du Toit, Co-Founding Director and Professor of Paediatric Allergy at the Allergy Centre of Excellence (ACE) explained that dust mites also love humid conditions, while closed windows trap in dust mite allergens.

He advises keeping humidity levels low through the use of "dehumidifiers, extractor fans, and adequate ventilation."

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

Given the rocketing costs of top Garmin watches, the Garmin Enduro 4 is actually pretty good value at its launch price of $899, since it offers most of the key features of Garmin’s flagship Fenix 9 Pro and longer battery life.

However, the Garmin Enduro 3 is currently just $789 on Amazon, and that makes it even better value than the new Enduro 4, because Garmin has only made minimal updates to the watch and most of its new features will be rolling back to the Enduro 3.

What’s new on the Garmin Enduro 4?

I’ve just started testing the Garmin Enduro 4, and the most noticeable change so far is cosmetic; it has a silver bezel with fewer yellow marks than the Enduro 3.

It also comes with Garmin’s new ComfortFit band, which is absolutely lovely and more comfortable than the UltraFit band on the Enduro 3, but you can buy this ComfortFit band separately and strap it on the old watch.

The new watch also has more storage — 64GB vs 32GB — and a faster processor and more RAM for maps, which should load more quickly when panning and zooming.

You also get a new perspective view on the map with the new Enduro 4, which isn’t coming to the Enduro 4, and a new archery feature I can’t claim to have tested.

These are all the features that won’t come to the Enduro 3, but there are also a lot of updates on the Enduro 4 right now due to come to the Enduro 3 in time through software updates.

Some of the most notable features in this category are Garmin’s Epic feature, which bundles activities into one group so you can look at all your stats for a multi-day ultramarathon, for example, and the new stamina feature that launched with the Garmin Fenix 9 Pro.

The Garmin Enduro 3 is also a good Fenix alternative

Looking at that list, you can see the Enduro 4 is an iterative update aimed at people looking to upgrade from the Enduro 1 or 2 rather than the 3, which matches the new watch pretty closely in design and software.

I’d pick up the Enduro 3 in the sales myself, even if it might end up being phased out of software updates earlier than the Enduro 4 at some point in the future.

It’s not just the Enduro 4 that’s threatened by this deal on the Enduro 3, however, because I also think it’s a strong alternative to the Garmin Fenix 9 Pro.

The Fenix 9 Pro has an AMOLED option and extra features like LTE and satellite connectivity with a diveproof design and a mic and speaker, but the nuts and bolts of its sports tracking, training analysis and navigation features are the same as on the Enduro 3.

Furthermore, the Enduro 3 and its MIP display with solar charging offer longer battery life and a lighter design than the 51mm Fenix 9 Pro, which has a full titanium case.

At $789, the Enduro 3 is $110 cheaper than the Enduro 4, but a full $400-$500 cheaper than the 51mm Fenix 9 Pro. That’s a saving worth considering.

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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.

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I've been tracking my sleep with the Oura Ring 5, now from $399 at Amazon, for four months and I have to say that it's the best sleep tracker of 2026. The ‘most accurate Oura Ring yet’, according to Oura, using the Ring 5 has even helped me chip away at my mega sleep debt.

However, the Oura Ring 5 shares a lot of similarities with its predecessor, the Oura Ring 4, which is now as low as $254.48 at Amazon. Before the launch of the 5, the 4 was our top-rated sleep tracker — but does the upgraded Oura Ring 5 deliver more accurate metrics? And is it worth the extra expense?

If you're looking to buy an Oura Ring to track your sleep in this month's mattress and sleep sales, or you're a proud owner of an Oura Ring 4 and debating whether to switch, I’m diving into the key differences between the Oura Ring 4 vs Oura Ring 5. For price, design and sleep tracking, I’ll help you decide if it’s worth the upgrade.

Price

Ever since the Oura Ring 5 dropped in May, I've been waiting for this premium sleep tracker to go on sale. However, from the Labor Day sleep sales through to two Prime Day sleep sales, I've yet to see an Oura Ring 5 price slash.

That means you're looking at spending either $399 (for Black or Silver finishes) or $499 luxurious finishes like Gold or Rose Gold. It's a high price tag, although I think it's worth it for the accurate sleep tracking and suite of features.

However, I'm not ruling out an Oura RIng 5 price drop in the upcoming Black Friday mattress and sleep deals (or the Cyber Monday mattress and sleep deals, for that matter).

Meanwhile, the Oura Ring 4 is usually discounted at Amazon, albeit a little haphazardly, depending on size and finish. Currently, the cheapest model is a size 15 Stealth finish at $254.48 at Amazon. The highest price you'll pay is a $399 MSRP for a Gold in certain sizes. And while I can't guarantee a Black Friday price drop, based on past sales it seems likely.

To access Oura's sleep tracking, you will need to become a member for $5.99 a month, regardless of whether you choose a 4th or 5th generation.

Oura Ring 4 vs Oura Ring 5 sleep tracking

Okay, so you're probably wondering whether the price difference boils down to better sleep tracking. After all, Oura has called the 5th generation "the most accurate Oura Ring yet". But let's unpack what that term means, especially in terms of sleep data.

The Oura Ring 5 uses different sensor technology to the Oura Ring 4. In short, it uses fewer sensors but the ones it has are higher quality and work better across different skin tones. The result? 12% more accurate overnight HRV than the Oura Ring 4.

HRV offers a clear window into how deeply your body is recovering from stress, giving you a largely accurate and consistent reading of your body's baseline resilience.

Along with the change in sensor tech, the upgraded physical design of the Oura Ring 5 aids its sleep tracking quality. The Oura Ring 4's interior surface (the part that touches your finger) has a smoother, flat surface, but the Oura Ring has small "bumps". These gently raised areas allow the sensors to make better contact with your skin, resulting in more accurate sleep tracking.

The Oura Ring 5 also has better battery life, lasting 6 to 9 days on a single charge (compared to the Oura Ring 4's 5 to 8 days). While this doesn't directly affect sleep tracking, it does mean the Oura Ring 5 is less likely to run out of juice while you're sleeping.

However, there are plenty of sleep-tracking similarities that show that the Oura Ring 4 is still worth investing in (or sticking with). For example, both models provide the same top-notch sleep metrics, including sleep stages (such as REM sleep and deep sleep), sleep latency) and a sleep score.

And the app displaying these sleep metrics is also the same for both generations. Plus, any software updates bring new features and metrics roll out to both the Oura Ring 4 and 5.

Design and comfort

In terms of aesthetics, the Oura Ring 5 and 4 share the same core finishes: Silver, Stealth, and Gold. However, both have their own exclusive finishes, like the Deep Rose of the Oura Ring 5 and the ceramic Cloud White of the 4 (although don't be surprised if ceramic options roll out for the 5).

According to Oura, the Oura Ring 5 is "40 percent smaller than Oura Ring 4" and has a "more elevated, comfortable design". In other words, the Oura Ring 5 is sleeker, lighter, and thinner, for less bulkiness and extra sleep comfort.

As someone who hates wearing an Apple Watch to bed due to its heaviness, I can confidently say that the Oura Ring 5 has a barely-there feel that shouldn't cause any comfort issues for most wearers. The 4 should also be relatively comfortable overnight, but without the 'barely there' feel of the 5.

Oura Ring 4 vs Oura Ring 5: Which sleep tracker should you buy?

Choose the Oura Ring 4 if...

✅ You want to save money: Not only is the Oura Ring 4 cheaper at MSRP than the Oura Ring 5, but it's also frequently subject to discounts, especially at Amazon.

✅ You already have an Oura Ring 4: If you're the owner of an Oura Ring 4, you aren't missing out on a lot of sleep-tracking features. So if your Ring 4 is working fine, stick with it — you can upgrade when the 6 comes along.

✅ You don't want to drill into the details of your sleep: The Oura Ring 5 promises better, more accurate sleep tracking but if all you want is an overview, save your money and opt for the 4. Plus, both have access to the same app, features, and software updates.

Upgrade to an Oura Ring 5 if...

✅ You want the most accurate data: While the Oura Ring 4 and 5 have the same sleep metrics and app features, the 5 has a different sensor technology and design that results in more accurate tracking.

✅ You want a smaller, slimmer design: The Oura Ring 5 is 40% smaller than its predecessor. It's lighter and less bulky build makes it more comfortable to wear overnight.

✅ You want a longer battery life: Both models boast impressively long lifespans on a single charge, but the Oura Ring 5's week-long battery life has the Oura Ring 4 beat by a couple of days.

A glance at the people around you on the train, walking down a busy street, or in the grocery store will tell you that the gym isn’t the only place people are wearing fitness trackers these days.

Devices like the Apple Watch Series 12, Oura Ring 4, or Whoop 5.0 have become more of a fashion accessory than strictly for tracking workouts. They’re a great way of tracking your training and seeing tangible evidence of your progress, but does everyone need one? I’m not so sure.

There’s a dark side to the tracking. Viewing burned calories so easily in an app can be an extremely triggering experience for some users, and it may even begin unhealthy habits like calorie counting and overexercising. So, let's go over the perks of these devices and discuss the science behind why they can also become harmful.

Fitness tracker or calorie counter

The majority of these smartwatches and smart rings track your health using metrics including sleep and activity. I’ve used these devices myself, and having a consistent way to make sure I’m getting enough rest as well as hitting my activity goals has been very helpful in my own fitness journey.

Recently, while testing these devices, I’ve noticed the introduction of calorie counting and ways to monitor food intake. This raises alarm bells for me, as while it’s important to track protein and nutrient intake for intense training, it’s not a feature every individual will need.

So now, with more people focusing on their food consumption alongside their training, could this lead to unhealthy eating habits taking hold? I spoke to leading sports dietician Renee McGregor to find out about the effect it may have.

She said, “A lot of these apps are built on the archaic equation and reduce a human to calories in versus calories out. Humans are much more complex than this, and so this setup often leads to underfuelling, especially in those individuals who are highly active.”

A healthy lifestyle or an obsession

Although there’s some inaccuracy, these activity and food tracking features are excellent if you want to track your weight loss. Having a visual measure of calories burned and/or the number of steps you’ve completed can be a good indicator to inform a calorie deficit.

But what about people who are struggling with eating disorders? Is this just another way to reinforce the resurgence of diet culture we’re seeing in the wider media?

For some people, seeing calories burned rise and calories consumed fall can become intoxicating. It won’t come as a surprise to you that right now we’re entering into a “skinny epidemic.”

This cultural term was popularized in the 2010s, marking a resurgence of the ‘90s diet culture that was coined as “heroin chic”. It’s a pendulum we see swing from celebrating larger bodies and then smaller bodies over time. It’s all directly impacted by the media we consume.

Wearables now come with software that can evaluate meals. Oura has Meals, and Garmin has its own nutrition tracking in the app. I asked Renee about how wearables could contribute to this, especially for people who have previously lived with eating disorders. She told me, “The main concern is that it keeps people ‘contained,’ and they don't rebuild the relationship with their bodies. Instead of listening and responding to their bodies, they follow an external cue which keeps them stuck. While they may believe it helps them to be ‘in control’ in reality, they are being controlled.”

The Alliance For Eating Disorders advises, “For individuals struggling with eating disorders, fitness trackers can act as a form of control, feeding into the disordered mindset that one’s worth is tied to their physical appearance, weight, and level of activity. The numbers on the screen can become a constant source of validation or anxiety. These numbers may be used to justify extreme exercise regimens or changes in eating behaviors.”

Where does AI come into this?

It’s not just companion apps for fitness trackers that are enabling these behaviours. People are taking pictures of their food and uploading them to AI chatbots, like ChatGPT, and asking how many calories are in their food. This can be damaging and lead to fueling the body improperly, meaning cutting down on more calories than you need.

Renee says using AI this way is highly inaccurate. “It’s only as good as the information that has actually been put into these AI apps. The other key problem is that not all calories are equal… a calorie is an arbitrary unit of energy.

“It’s based on the energy yielded when you burn a food in a calorimeter. Humans are not calorimeters. So while a calorimeter may say a carrot provides 10 calories, a human cannot absorb all of those calories because most of it is indigestible due to the high fibre content.”

This means that when we’re told something is X calories, we’re not actually taking all of that in. So if we burn more to remain in a deficit for weight loss, it could be more dramatic than intended.

With all of this said, wearable technology can also aid in food and exercise tracking when done properly. Renee says, “In the same way that tracking food and exercise can be problematic, if done in the right way — maybe by ensuring an appropriate app or working alongside a coach — the data being collected can provide key information to demonstrate that you may be lacking sufficient recovery or not fuelling appropriately, particularly carbohydrates, which are the most important macros required for optimal health and performance.”

So, how did we get to a point where we need a wearable to tell us what to eat? The only way to get reliable nutritional information tailored to you is by talking to a nutritionist or reaching out to a medical professional.

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As someone who goes through periods of experiencing them frequently, I know how frustrating it is to keep waking up at 3 a.m. and not know why. It feels as though while everyone else is sound asleep, you’re staring at the clock or the ceiling, wondering how you’re going to get through another day in a fog of exhaustion.

“Waking up during the night is normal,” reassures Dr. Chris Winter, a double boarded sleep specialist. “We cycle through lighter and deeper sleep roughly every 90 minutes, and brief awakenings between cycles are part of healthy sleep. It only becomes a problem when you’re suddenly alert and can’t drift back off.”

If repeatedly waking up at 3 a.m. and not being able to fall back asleep is stopping you from getting the rest you need, these are the common causes.

• Read more: I was tossing and turning all night until I made this 2-second tweak to my bedtime routine — experts explains why it works

Why do I keep waking up at 3 a.m.? 5 common causes

Brief nighttime awakenings are normal. However, they become a problem when they impact the overall quality of your sleep. These are their common underlying causes:

1. Stress and anxiety

Cortisol, the 'stress' hormone, begins rising around 3 a.m. Our bodies produce cortisol to help us feel alert upon waking — this is called our Cortisol Awakening Response (CAR).

However, if your baseline level of cortisol is already high, due to stress or anxiety, this natural climb can be enough to wake you up.

"Cortisol starts its natural morning climb, and stress can push that rise earlier," explains Dr. Winter, a board certified neurologist with over 30 years of clinical experience.

2. Insomnia and underlying sleep issues

Your 3 a.m. wake-ups could be caused by an underlying sleep issue, such as insomnia. This is characterized by difficulty falling and staying asleep, as well as waking up at night.

"Other common culprits include needing to urinate, acid reflux, and sleep apnea," says Dr. Winter. "If you’re snoring loudly, waking up gasping, or feeling unrefreshed no matter how long you sleep, talk to your doctor."

3. Temperature fluctuations

Studies suggest that the best temperature for sleep is between 65 to 70° F (18 to 21 °C). When our sleep environment deviates outside of this window, it can cause us to wake up.

"Temperature is a big one," explains Dr. Winter. "Your core body temperature needs to drop to keep you asleep, so a warm bedroom, heavy bedding, or hormonal changes like menopause can pull you out of sleep early."

4. Alcohol, food and caffeine consumption

You might not have connected the dots between your lifestyle habits and waking up at night, but late heavy meals, alcohol and caffeine consumption can wreak havoc on your ability to stay asleep.

"Alcohol plays a role too; as your body metabolizes it, sleep becomes fragmented," explains Dr. Winter, who is a member of Natrol Scientific Advisory Board.

5. Your bedroom environment

Clutter, an uncomfortable mattress and ambient light from your electrical cables can all cause sleep disturbances that lead to 3 a.m. wake ups. To give yourself a fighting chance of staying asleep all night, ensure your bedroom is cool, calm and comfortable (if you're looking for a new one, check out our guide to the best mattress).

3 things you can do to stop waking up at 3 a.m.

Some causes of 3 a.m. wake ups require medical intervention, such as sleep apnea. However, there is also plenty of lifestyle tweaks we can make to lower our chances of waking up at night.

1. Stick to a consistent sleep schedule

Overwhelming evidence supports the idea that a regular sleep schedule can help you fall asleep faster and stay asleep longer. If you're someone who has a fairly erratic bedtime and going to sleep at the same time initially feels like a struggle, Dr. Winter recommends that you initially focus on the time you wake up.

"Start with a consistent wake time, weekends included," says Dr. Winter. "It anchors your circadian rhythm and makes your sleep deeper and more stable."

2. Make yourself tired

From the moment we wake up, something called our sleep pressure builds. It's also referred to as our homeostatic sleep drive or sleep hunger, and describes how ready we are for sleep. It reaches its pinnacle as we fall asleep, which is when our sleep pressure drops again.

Our sleep pressure is dictated by a neurotransmitter called adenosine. There are certain things we can do in order to produce more adenosine so that our sleep pressure is higher, making falling and staying asleep easier.

This includes daily exercise and mental stimulation. As our sleep pressure builds the longer we stay awake, waking up early and skipping any afternoon naps ensures you're going into bedtime with a healthy amount of sleep pressure.

3. Tackle your stress head on

If, like me, stress is a barrier to a decent night's sleep, it's time to tackle it head on. The cause of your stress or anxiety could be related to hormone fluctuations caused by perimenopause or menopause, which could benefit from seeing a doctor.

However, for day to stress, Dr. Winter recommends spending some time before bed offloading your thoughts onto a piece of paper. "If stress is a factor, spend 15 minutes in the early evening writing down what’s on your mind," says the sleep doctor. "It’s easier to let go of something at 3 a.m. if it’s already on paper."

For me personally, I have found that a combination of short bursts of daily exercise and a regular wind down routine helps stop stress from waking me up at night. I've also tried vagus nerve stimulation, which I do recommend if daily stress is stopping you from sleeping.

How to fall back to sleep fast

In the event that you do wake up at 3 a.m., don't panic. Here's how to fall back to sleep fast.

• Don't watch the clock: "Once you see the time, your brain starts calculating how much sleep you have left, and that worry keeps you awake," says Dr. Winter. "Turn the clock around and keep your phone across the room."
• Trick your mind into switching off: Cognitive shuffling is the practice of visualizing random thoughts to break the cycle of rumination. Pick a word, such as 'sleep' and work through as many objects as you can that begin with each letter.
• Practice the 15 minute rule: If you haven't fallen back to sleep within 15 minutes, Dr. Winter advises getting out of bed. "If frustration sets in, get up, go somewhere dim, and do something calm, like reading a physical book, until you feel sleepy again."
• Kick off a layer: "If you wake up warm, cool down first," says Dr. Winter. "Kick off a layer. A cooler body is a sleepier body."

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.

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The clocks have gone back, but for anyone who’s ever found the seasonal shift leaves them feeling sluggish, unfocused or oddly out of sync, the extra hour of sleep may not feel like the win it promises to be.

While gaining an hour in bed sounds like an instant energy boost, changes to routine, meal times and the body’s internal clock can trigger a dip in alertness during the days that follow. Even a small change to your daily routine can throw your body clock out of sync, affecting everything from energy levels to concentration.

The good news? You don't have to simply wait it out. From making the most of morning light to tweaking your workout plan, there are a few easy ways to help your body adjust. Sleep experts Dr Nerina Ramlakhan and Jane Ollis share their expertise to help you stay one step ahead.

5 ways your energy will change this week and how to fix it

While you might fancy that extra hour in bed, a disrupted circadian rhythm means your energy levels take an immediate hit when the clocks go back. Our experts explain what you can do to ease the seasonal transition:

1. You feel tired much earlier

The clocks may have gone back, but your brain is operating in a different time zone, leading to your body clock feeling out of sorts.

“Sunlight impacts our hypothalamus, which is the part of the brain that regulates our 'body clocks', so changes in sunlight hours might leave you feeling sleepier,” explains Dr Nerina Ramlakhan, Sleep Expert at Oak Tree Mobility.

“There's something to be said for the earlier sunsets that come with the clock change. A 2020 study found that long-wavelength orange light, typical of a sunset, helps your sleeping patterns, because it stimulates the cone photoreceptor inputs to specific neurons in the eye, helping to regulate your circadian rhythm.”

So consider this your sign to embrace sunsets as your wind down signal for the day, rather than fighting them too hard.

2. You have more energy in the morning… at first

The first fortnight of the clocks going back feels like a honeymoon. Sunrise jumps up an hour earlier, so many of us will feel, albeit briefly, like morning people filled with energy.

Jane Ollis, medical biochemist and founder of SONA, explains, saying, “Light reaching the back of the eye mops up any lingering melatonin and tells your body clock the day has begun. It works alongside the cortisol awakening response, a natural surge that climbs by around half in the first 30 to 45 minutes after you wake.”

Sunlight in the morning triggers the production of your get-up-and-go hormones, cortisol and serotonin. As the sun rises later, you might notice your can-do attitude starting to flag.

“Without that morning light, melatonin hangs around, the fog takes longer to lift, and your body clock drifts gradually later, making each morning a little harder than the last,” says Jane.

3. The afternoon energy slumps hit harder

Lack of natural daylight will mean that your mood, energy and clarity can take a knock thanks to lower levels of serotonin.

As Dr Ramlakhan says, “Daylight impacts so many aspects of our health that are linked to our circadian rhythms. The bottom line is, if you're not getting enough light, the natural production of hormones that help to regulate your health and sleep gets disrupted. It can impact your cognitive performance, mental wellbeing, and make you feel sluggish and irritable."

Looking for a sign you’re feeling this effect? Look at the extra cup of coffee you grabbed at lunch, in an effort to beat the slump.

4. Your overall mood dips, too

Shorter, darker days means that, for many of us, our mood and energy levels start to drop.

For some, our moods can dip even lower. A recent study in Australia identified a new subtype of depression – termed ‘circadian depression’ – highlighting that the clocks going back can hit some harder than others, leading to worryingly low moods. But why?

“As daylight decreases, changes in our body’s serotonin and melatonin rhythms can affect our mood and energy levels, leaving us feeling lower and sleepier,” says Jane.

“For some people, though, it’s more than the winter blues. These seasonal changes can contribute to seasonal affective disorder, or SAD, a type of depression that usually comes on in winter. If you notice persistent changes in your mood or mental health, it’s important to speak to your GP and seek support.”

How to boost your energy after the clock change

The clocks may be changing, but feeling sluggish doesn’t have to be part of the deal. A few small changes to your daily routine can make a real difference to your mood and energy, helping you feel more like you as we move further into the colder seasons.

Get plenty of morning sunlight

“Light first, coffee second. Get outdoors within an hour of waking, when your body clock is most receptive to being set. Aim for up to half an hour outdoors,” says Jane.

She continues, advising, “Guard a lunchtime walk too, as it's often the only proper daylight you might see, then reverse the rules in the evening: warm lamps on, ceiling lights off.“

The natural light will help regulate your circadian rhythm, helping to suppress melatonin whilst upping your serotonin. So, wrap up warm, enjoy those crisp autumn walks and soak up some winter sunshine. Your body clock – and your sleep – will thank you for it.

Stick to a consistent sleep schedule

Jane says, “Your body clock doesn't wait to be told, it plans ahead. In the hours before you usually wake, it's already raising your core temperature, lifting cortisol and getting your gut ready for breakfast, like a very organised PA.

“Keep your timings steady, so you wake feeling rejuvenated and your body functioning like you expect. Shift timings around with a late Friday or a Sunday lie-in, and your organs will end up in feeling like they’re in different time zones, leading to a difficult night’s sleep.”

So craft a snooze schedule that works for you, and stick to it. For easier mornings, consider investing in one of the best sunrise alarm clocks to help trigger the key wakeful hormones.

Exercise outside within daylight hours

Whether it’s a brisk walk at lunchtime, run or cycle, exercising produces mood-boosting endorphins, as well as increasing our deep sleep, helping us feeling more energised the following morning.

As Dr Ramlakhan explains, “Feeling tired isn't always about not getting enough sleep. Sometimes we think we need rest, when really, we need to move to give ourselves a boost.

“Regular moderate activity like walking or swimming can help improve both the quality and duration of sleep,” she advises. “But avoid exercise too close to bedtime, as it may end up having a stimulating effect, making it difficult to fall asleep."

Take your workout outside and earn double the benefit with natural daylight, helping to increase serotonin for improved mood and energy whilst tiring you out enough for a good night's kip.

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

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• 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