While focusing on building muscle may seem to be the norm for strength training, varying movement from “the usual” and focusing on mobility, stability, and diversity can help men stay fit as they age. 

Ready for some top tips to train for longevity? Let’s start with exercise.

Move more and sit less. Your best health outcomes come from how often you move, NOT the intensity of your sessions.  A study of participants with an average age of 53.4 years found that increased breaks in sedentary time of at least one minute were beneficial for their overall health.

Take the stairs when you can. As a weight-bearing exercise, climbing stairs improves muscle strength, bone density, and joint flexibility. The motion also improves balance and is a lower impact exercise than running. Take the stairs at your workplace and wherever else you can, gradually increasing the number of flights you take. 

Watch how you move. Do you use perfect technique when you squat or deadlift in the gym, but lift everything else with your back at home? Keep your spine safe by paying attention to how you lift things from the floor in your daily life. 

Manage your mindset. Whether you’re just starting for the first time, a casual athlete, or a former All-American star —the first step is to understand that your body changes as you age. Be careful not to get caught up with what you think you “should” be able to do. Use where you are today as the first benchmark for improving  your exercise habits. 

Be brave enough to try something new. Some people cling to old habits or think they are too old to try new activities. This could keep you from discovering something you love—and keep your body from reaping the benefits of trying new movements! Try  a bootcamp workout or pilates if you want  to switch things up.  

Make it social. Getting active is more than just lifting weights and solo gym time. Find other ways to get active and social! Salsa class, Zumba, martial arts like jiu-jitsu or Tai Chi, your local cycling club, and pickleball are all fun, low-impact ways to add a social element to your activity.

There are many benefits to  joining a fitness group. A 25-year study in Mayo Clinic Proceedings found that social sports were linked to lower all-cause mortality compared to a sedentary lifestyle. Tennis extended life expectancy by 9.7 years, with badminton and soccer increasing by 6.2 years and 4.7 years, respectively. Additionally, individuals who are more socially engaged have a lower risk of cognitive decline.

Monitor your mobility. It’s easy to assume a connection between age, use, previous injury and knee or back pain. However, it’s good to check whether reduced mobility could be contributing, especially in the hips.

Try hip-opening stretches two to six  times (or more!) per day to stay loose. Be gentle with yourself and your body as you work through these poses:

Kneeling hip flexor stretch. Take a kneeling lunge position with your right knee on the ground, with the left foot flat on the ground in front of you. Keep your upper body upright and your low back in line as you gently push your hips forward a few inches and contract your right glute muscles. You should feel this stretch most in the inside and front of your kneeling leg.

Pigeon pose. Starting on your hands and knees, reach your left leg behind you while keeping your right knee on the ground. Bring your right foot forward and to the left, rotating your leg so your right hip gets lower to the ground and the sole of your right foot faces to the left. This position may be easier for you to get to by rotating your knee towards the ground from a deep lunge.

Butterfly stretch: Sit on the ground with the soles of your feet touching in front of you. Let your knees lower themselves to the ground. (Over a few weeks or months, you might even start to feel comfortable sitting in this position!)

Frog/horizontal squat stretch:  Starting on your hands and knees, lift your knees to move them apart laterally until you feel a gentle stretch (think side split with bent legs). Lower your body to place your elbows on the ground, then move your hips backwards to intensify the stretch. Hold a deep squat for 30 seconds or more.

Protect your mobility. One way to protect your mobility: use the floor more. It’s easy to always sit in chairs, seats, couches, and beds, but sitting on the floor helps maintain your mobility. Try sitting on the floor while watching TV or getting closer and more personal while playing with pets or kids. You’ll use and strengthen your core as you go up and down from the floor. 

Check your posture. “The missing piece in almost everyone’s workout is posture-based training,” says Danny Choi, an online personal trainer focused on longevity. “Think about the axles of a car—if they’re not aligned, and one side is higher than the other, the wheels will wear out super quickly.”

Danny’s top posture tip? Watch for rib flares, which are persistent bony protrusions of the lower ribs that do not lay back down during exhalation or when you put your arms overhead. You can spot them simply by looking in the mirror. These bony protrusions can occur on the left, right, or both sides of your rib cage. Rib flares are associated with poor rib positioning, weak abdominal muscles, inactive obliques, and excessive extension of the lumbar spine.  

One exercise he uses to check and correct his clients’ postures: bridge with overhead reach. Lie on your back with your knees bent so your feet are flat on the floor. Reach both arms overhead at an angle that doesn’t arch your back arms at 45 degrees is an effective range. While tucking your ribcage down and drawing your belly button in towards your spine. Take four to six deep breaths, and do two to three sets once or twice per day to maintain your posture. 

Consider working with a trainer or coach. A trainer can give you valuable guidance and accountability to keep you going in the right direction for your health. A qualified trainer can adjust your workout plan for your skill level and keep you safe while helping to monitor and improve your range of motion.

Your longevity and health rely on each other, so make sure you are taking care of both. By following these simple tips, you can improve your mobility and longevity and remain mindful of the state of your body.

The post Ways Men Can Train for Longevity appeared first on Fitbit Blog.

“Eat lots of fruit. Don’t eat fruit, it has too much sugar. Eat three balanced meals a day. Eat 6 small meals a day. Starvation slows your metabolism, but fasting for 16 to 18 hours can be good for your body.” 

If you’re confused about nutrition, it’s because the information we receive about nutrition can be confusing! Why do we have all of these contradictory messages and where did they come from? 

Diet culture shows up everywhere, emphasizing the endless pursuit of weight loss, and furthers the belief that there is a right and wrong way to eat and look. Not only does it promote a misguided belief that thin means healthier, but diet culture attempts to enforce the idea that there is a superiority that comes with thinness, and conversely there is a sense of shame attached to larger bodies in our society. 

Maybe you’ve done the research and now know that all bodies are different and that the size of your body is not reflective of your health. How do you stop from falling back into the diet culture cycle? 

Where to Spot Diet Culture 

Nix the “cheat days”. Most of us have heard of the concept of cheat meals or days. It’s fairly common, but referring to it as cheating implies that you’re doing something wrong—again reinforcing that there is a right and wrong way to eat. Cheating also can come with a hefty dose of guilt and shame, neither of which promote health.

Ditch the diet culture: You can’t cheat on your diet if you’re not on one. Instead consider an All Foods Fit mindset and philosophy. You can also try an intuitive eating approach. It’s backed by research and helped many people find food freedom. 

No need to “make up for” meals. One way some people attempt to counter their cheat meals is by “making up for” meals. For example, one may intentionally choose lower caloric foods the day after a cheat meal or day  even if it’s not what you’re in the mood for or don’t really even like.

Ditch the diet culture: You don’t need to keep a mental measuring scale. Nourish your body every day with food that fuels your personalized needs and goals and that you enjoy. 

Stop using exercise as overcompensation. Exercise is amazing for your physical and mental health. However, when it’s used to overcompensate for eating “badly”, that can get into an unhealthy place. Warning signs look like exercising when you don’t feel up to it and/or in a way that you don’t enjoy because you believe it burns more calories.

Ditch the diet culture: Find a way to move your body that you enjoy! You are more likely to maintain this behavior long term, and you get the double boost of serotonin by doing something that brings you joy while you move. 

Reflect on your reasons for avoiding certain foods. Avoiding certain foods or food groups is necessary for some. If you have an allergy or a specific condition in which your healthcare provider has advised that you avoid particular foods, then this isn’t diet culture. But if you have suddenly decided to avoid sugar, gluten, or dairy, for example, for non-necessary medical reasons, then this may be something to reflect on. 

Ditch the diet culture: Keep in mind everyone’s health needs are different and try not to be swayed by what’s trending versus what makes you feel your best physically and emotionally. 

Language matters. Consider these marketing labels: “Innocent”, “Guilt-Free”, “Sinful”, “Indulgent”, and of course, one of the most popular terms of late, “clean”. These terms continue to perpetuate the harmful notion that there is a right and wrong way to eat. And they can keep people stuck in a diet culture mentality. 

Ditch the diet culture: Talk about food as it should be—neutrally. Name them for what they are. Chips aren’t junk, they’re just chips. Broccoli isn’t clean, it’s just broccoli. 

Idealizing thinness is one of the hallmarks of diet culture. One of the sneaky ways it shows itself is complimenting weight loss in others. There are multiple reasons and ways in which a person may lose weight. An important consideration is that the weight loss may not be intended and could result from illness, depression, or grief. Additionally, intentional weight loss may include methods which are not healthy and even potentially harmful. Complimenting it not only reinforces the idea that thin is more attractive, it may also reinforce some harmful behaviors.

Ditch the diet culture: Want to give someone a compliment? Talk about how wonderful it is to see them. How much you appreciate their company. How funny, or clever, creative, or thoughtful they are to you. 

Watch out for sneaky appetite suppressants. While most appetite suppressants have gone out of fashion, there are still sneaky ways diet culture allows for suppressing appetite that are considered more “normal”. These can include drinking excess water, teas, or coffee. 

Ditch the diet culture: Remember that your body needs fuel and from a variety of foods. And so much of the fun in having new experiences can include trying new foods and recipes. 

Focus on enjoying the things you love, instead of how you’ll look while doing them. One of the cruelest parts of diet culture can be how it can persuade a person to avoid social situations altogether. This could include avoiding the pool party or the beach to avoid wearing a bathing suit or even avoiding going out to dinner because the menu doesn’t have enough “safe” items. 

Ditch the diet culture: Remember that the people who care about you do so because of who you are and not the size and shape of your body. Don’t skip out on meaningful experiences because of diet culture’s unrealistic standards. Create your own standards and be sure to include joy and fulfillment. 

Keep in mind that if you’re like most and have had a diet culture mindset for decades, this won’t change overnight. Give yourself patience and grace as you work on unlearning some of the diet culture traps. On the other side is increased confidence and wellbeing and improved quality of life. 

The post The Sneaky Places Diet Culture Shows Up appeared first on Fitbit Blog.

In our monthly profile series Meet the Trailblazers, Fitbit is seeking to amplify diversity in the world of wellness and fitness by featuring the voices of POC trailblazers at the helm of these industries—industries that have discredited voices like theirs for too long. 

For our November profile, we’re highlighting the incredible work of Taylor Walker, certified personal trainer, holistic health coach, fitness model, and creator of Taylor Walker Fit. We’re excited to share the conversation we had with Taylor about how she got started in the fitness and wellness industry, her brand, and its message to all women.

For as long as she can remember Taylor Walker, creator of Taylor Walker Fit, has had a passion for movement and dance. It led her to acquire a master’s degree in K-12 physical education and become a professional dancer and fitness model. When she went on to win a nation-wide fitness model search out of 3,000 applicants, it inspired her to not only work with brands in front of the camera but to create legitimacy and a voice of her own within the industry too.

Taylor launched her brand as a fitness-focused blog in which she shared her journey to healthy living. As she hit new milestones in her personal life, such as marriage then motherhood, her brand adopted these elements as well. Today, Taylor Walker Fit has evolved into a versatile wellness collective and a go-to trusted resource for all things fitness, wellness, nutrition, and as Taylor puts it, “how to live conveniently healthy.”

“Since the conception of Taylor Walker Fit (TWF), I have had one goal and that is to connect with all women,” says Taylor. “Although I have evolved in my life over the past eight years, my mission has remained the same. I truly hope to inspire those that follow me to embrace the chaos of life, move their bodies, and eat yummy food!”

Keep reading to learn more about Taylor and the Q&A we had with her on being “conveniently healthy” and the importance of representation in the fitness and wellness industry.

FITBIT: You describe yourself as “conveniently healthy”. Where did this originate and what does it mean to you?

TAYLOR: When I started TWF, my slogan was actually: “Eat the burger. Do the sit ups and love the happy  healthy life you love and deserve.” Conveniently healthy leaves room to be imperfectly perfect—something social media doesn’t do a good job at. In a space that glorifies perfection and fad diets, I like to encourage my followers to make tiny yet consistent changes in convenient and healthy ways.

FITBIT: Balance and having both a holistic and realistic approach to wellness are a key part of your brand. What does a balanced lifestyle mean to you?

Taylor: Balance is the ultimate dream, right? Unfortunately, it’s typically a hard thing to cultivate. Instead, I prefer to say “live in the stream.” It means riding the ebbs and flows of life and finding joy throughout your day, choosing whole nutrient dense foods where you can, moving your body in a way that feels good for you, getting 7 to 8 hours of sleep, but also having a great glass of wine and the perfect pasta dish. It’s about training because you love your body, not because you dislike it. It’s freedom to be you, no matter what. 

FITBIT: What advice would you give someone who is just getting started on their fitness and wellness journey? 

TAYLOR: Try not to compare yourself to anyone. Consistent tiny habits yield big changes over time. Find a movement style you love and set reasonable goals. Do not expect change to happen overnight and be gentle on yourself. Also, mental health should be just as much a priority as the physical. Often, if you take care of what is going on upstairs, the motivation and consistency for the physical will follow.

FITBIT: You’ve written about your journey in the industry as a biracial woman. Why, in your view, is representation so important?

Taylor: Close your eyes and picture a little girl: Everywhere she goes, to the hair salon, to the pharmacy, glancing at magazines, playing with dolls, putting on makeup at her friends home, nothing mirrors her. Beauty as she knew it only comes in one form. What does that tell her? I’ll tell you. It tells that her brown skin and unruly curls are not beautiful. So she straightens her hair and only asks for peachy skinned dolls instead of cherishing the ones that looked just like her. 

Growing up as that biracial brown girl, I didn’t have any of those things, and it’s like the quote says “you can’t be what you cannot see.” That is why representation matters in a big way.

FITBIT: You’re a certified personal trainer, holistic health coach, and fitness model, all on top of running a successful brand. What would you say is the most fulfilling part of the work you do?

TAYLOR: When I get to help women on a deeper level. Becoming a mom was the most humbling experience for me. I suffered from postpartum anxiety with my first and postpartum depression with my second. 

When I am willing to get vulnerable with the women that follow me and dig into the nitty gritty and encourage them to ask for help and they do! They go to therapy, get on medication, and do the work.  Having the honor to normalize that for other women is the greatest gift I could have ever dreamed of. 

More recently, I have added hypno-bIrthing childbirth education classes to my schedule and am a doula in training. I want to continue to support and educate families for years to come!

FITBIT: We’re so happy that you’re a part of the Fitbit family! Can you tell us your favorite features on your Inspire 3?

TAYLOR: I love the variety of exercise modes. I take all kinds of classes,perform at home workouts, and go on walks and runs with my kids. So, I love the diversity! Also, I swim with my kids a couple of times a week and I do not have to worry about taking it off. 

To learn more about Taylor and her brand Taylor Walker Fit, check out her website and follow her on Instagram at @TaylorWalkerFit.

The post We Spoke With the Creator of Taylor Walker Fit and How She’s Inspiring Women to Live a “Conveniently Healthy” Life appeared first on Fitbit Blog.

As December approaches and the holiday season starts in earnest, it’s easy to feel overwhelmed, but don’t worry. We’re here to help you optimize your time and stay on top of your to-do list. From skipping the guesswork and gift shopping with ease to reminding you to take a moment for yourself (psst, this is your cue), we’re here for you. After all, helping you be both physically and mentally strong so you can be at your best is a part of what we do at Fitbit.

We’ve put together a specially curated gift list for your nearest and dearest. With health and wellness top of mind, consider this your one-stop shop to check everyone off your list, including yourself. Plus, we’re offering exciting holiday deals. Check out the latest on Fitbit.com today.

Read on for the gifts that keep on giving all year long from Fitbit. 

For the Android enthusiast 

Google Pixel Watch. In October, Google Pixel Watch was unveiled: Created to combine the smarts and helpfulness from Google with Fitbit’s health and fitness expertise, it’s perfect for the mover and shaker in your life. You know, the one for whom you never know what to get? 

We’ve got the answer. Gift your loved one all of the above, in one elegant design with this premium new smartwatch.  

For the mindful one

Fitbit Sense 2. A smartwatch that can help boost their mind, body, and overall health? Yes, please. Gift Sense 2, redesigned to feel more at home on the body, 24/7. 

Sense 2 features a new Body Response sensor to help identify signs of stress. They’ll get body-based smart notifications to remind them to check in on what triggered them and how they are feeling. They can then take steps to manage stress in the moment, right from their wrist.

Plus, they’ll get a 6-month Premium membership¹, which means they can access tons of mindfulness content and benefit from the new Premium Sleep Profile—one of Fitbit’s advanced sleep tools. It’s a perfect gift for the person in your life you most want to stress less and make smarter choices about their health in the new year. Help them look and feel their best with Fitbit Sense 2 + Premium, and get a head start on all those New Year’s Resolutions. Bonus points if you take them on together. 

For the show stopper

Fitbit Luxe. Dress up your bestie’s wrist with our most stylish and fashion-forward fitness tracker yet, Luxe. Designed to help them take a more holistic approach to their health and wellness, its slim design, made with jewelry in mind, makes it fit for every occasion. 

Luxe will help them take control of their health with everything from Stress Management Score to sleep tracking to Active Zone Minutes and more, all in an elegant bracelet designed to complement their unique style so they can focus on their goals without sacrificing their look. That’s not all, though, they’ll also get a 6-month Premium membership.¹ 

A tracker that will have them looking and feeling great? Sign us up.

For the one who’s always on the go

Versa 4. Is there someone in your life who’s always focused on their fitness? This thin and lightweight smartwatch has more than 40 exercise modes (more than double we’ve ever had!) all available on-wrist, including new options like HIIT, weight lifting, CrossFit, and dance. 

They have the option to head outside with built-in GPS, or find something new with more than 1,000 workouts and mindfulness sessions in Fitbit Premium. Plus, with Premium, they’ll have access to the Daily Readiness Score, to help them know when their body is ready to push hard or take a rest day. Either way, they’ll stay motivated with Versa 4. 

Charge 5. Here to help your loved one keep a pulse on not only their fitness goals, but their stress, heart health, sleep, and overall well-being. Charge 5 features tools such as an on-device EDA Sensor to help manage stress, an on-device electrocardiogram (ECG) app to assess their heart rhythm for signs of atrial fibrillation, and Daily Readiness Score to help them optimize their workout routine.⁴

But wait, it gets better—they’ll also get a 6 month Premium membership.¹ What’s not to love? Help them make every minute count with our most advanced fitness and health tracker.

Inspire 3. The next generation of Fitbit’s popular health and fitness tracker is here to help your loved one become their best self in 2023. Inspire 3 makes it easier to live an active, healthy lifestyle, whatever they’re doing and however they’re moving, without breaking your bank. 

Whether they’re walking to work, trying the latest viral dance craze, or just grabbing lunch with friends, your giftee can automatically track their Active Zone Minutes, calories burned, distance, heart rate, and steps. Plus, it comes in a thin, lightweight design with a vibrant color touchscreen and long battery life that can last up to 10 days.³

For the kids

Ace 3: Special Edition Minions. Send kids on a mission to move with the motivating Ace 3: Special Edition Minions. For kids 6 years old and up, this activity tracker is snug fitting, swim proof (up to 50 meters), features fun clock faces, and is sure to have all the kids jumping for joy. 

For the one who loves to accessorize

‘Tis the season for signature style! Add some fashion to their fitness with stylish accessories for their tracker or smartwatch. From sport bands to leather to stainless steel, Fitbit has a band for every type of giftee. 

For your always style savvy confidant, they’re sure to love the Gorjana for Luxe Parker Link Bracelet. Designed to live and layer with the pieces they already love, this stylish bracelet will give their health and wellness journey a fashionable touch. Choose from Soft Gold Stainless Steel or Platinum Stainless Steel, it’s the perfect addition to their Fitbit Luxe. 

For the Google Pixel Watch enthusiast, gift them options to accessorize with bands that reflect their style, from athleisure-inspired Woven bands to luxurious Crafted Leather. 

Looking for more? Up your gifting game with our Designer Collections, such as the Brother Vellies collection for Sense 2 and Versa 4 Horween® leather bands² (bands sold separately). 

And finally, for yourself

Already loving your Fitbit tracker or smartwatch? Kick it up a notch by gifting yourself Fitbit Premium, where you’ll have access to Daily Readiness, exercise inspiration, advanced sleep and stress insights, and more.¹ 

Don’t wait! Get in the holiday spirit and check out the latest deals for Fitbit’s Holiday Sale on Fitbit.com today.

¹ Premium content and features are subject to change. Trial available only for new and returning Premium users. Valid payment method required. Cancel before free trial ends to avoid subscription fees. See full terms & conditions here. 

² Leather accessories are made of Horween® leather and other materials.

³ Varies with use and other factors.

⁴ Daily Readiness requires a Fitbit Premium membership. Premium content recommendations are not available in all locales and may be in English only.

The post Making a List and Checking it Twice with Fitbit’s Holiday Gift Guide appeared first on Fitbit Blog.

Two things are true: Everyone loves stuffing. And everyone is tired of cooking the day after Thanksgiving. Enter, the Green Chili Bread Pudding. 

This day-after-Thanksgiving brunch dish reimagines day-old stuffing using the bright flavors of the Southwest. The addition of eggs, milk and corn takes it from a side to a  main dish—and, if served in a moderate portion alongside a green salad, it can be a great way to enjoy Thanksgiving leftovers. 

This recipe is incredibly simple to put together and can be prepped the night before so that it is ready to pop in the oven the next morning. Bread pudding easily feeds a crowd and is popular with all ages. Play up the Southwestern flavors by serving alongside an avocado salad and fresh salsa. 

After experimenting with this dish, we began to wonder why we never served bread pudding as our stuffing side to begin with?! 

INGREDIENTS: 

6 eggs, large 

1.5 cups of low fat milk 

1 cup of low sodium vegetable stock 

8 cups leftover bread stuffing

2 cups corn kernels, frozen or fresh

2 tablespoon green chilI, finely chopped

1/3 cup grated sharp cheddar cheese

2 scallions, chopped

¼ cup cilantro, chopped 

INSTRUCTIONS: 

Preheat the oven to 350° degrees.

In a medium bowl, combine the eggs, milk, and stock and whisk to combine. Then add the green chilis and corn kernels. Mix to combine and if using frozen corn, break up any large pieces. 

Next mix in the leftover stuffing and gently stir to combine. The consistency should be similar to a pancake batter with chunky pieces of stuffing. 

Add the mixture to a large gratin dish or oven safe glass dish. Place it in the oven and bake for about 55 minutes, or until the egg sets. Let cool for at least 10 minutes, and serve warm or at room temperature. 

When you are ready to serve, top each piece with a pile of fresh chopped herbs. Serve with a simple green salad and your favorite hot sauce. 

Makes 10 servings. 

NUTRITION FACTS (PER SERVING): 

Calories 530 

Protein 18 g

Total fat 10 g

Saturated fat 2 g 

Cholesterol 115 mg

Carbs 92 g 

Fiber 4 g

Total sugars 12 g

Added sugars 8 g

Sodium 910 mg

The post Healthy Recipe: Savory Thanksgiving Leftovers Repurposed as Green Chili Bread Pudding appeared first on Fitbit Blog.

As a top trending activity last year, reverse running is picking up speed in the fitness world. Lauded as a way to reduce the potential for common runner injuries, burn more calories, and improve posture, this technique is set to unlock a plethora of benefits just by putting your legs in reverse. Done right, reverse running can add variety to a routine and level up any workout! 

Simply put, reverse running is running backwards. It may also be called retro-running. In any case, it is the opposite of the standard, forward technique that we all know. Reverse running can be performed outdoors or indoors, but each environment comes with specific precautions for the safest journey. 

Here are a few things to know before you give it a go.

Is reverse running safe? 

It can be—but it takes focus, practice, and the right technique. Since we don’t have eyes in the back of our heads and the shift in perspective can affect balance, running backwards can increase the risk of falling and other causes of injury.

However, “Reverse running is safe to perform as long as certain conditions are used,” says Melissa Prestipino, doctor of physical therapy and owner of Maize & Blue Rehab in Sparta, New Jersey. As such, it’s best to first learn how to run backwards and get your bearings on a track or another level and predictable surface. With the risk of stumbling over rocks or potholes and other trip hazards removed, you can train your body in the movement to help reduce the risk of injury.

Benefits of running backwards

Though it’s currently trending, reverse running is not a fad. There’s research to support the merits of running backwards. One key benefit is how reverse running engages and accentuates muscles and muscle groups not typically used in forward running or other physical activities. This can reduce the pressure on overused muscles in regular runners. And there’s more:

Elevated energy expenditure. As it’s an atypical motion, reverse running requires the muscles to work harder, requiring more energy. A study in Proceedings Biological Findings found that running backwards can achieve higher calorie burn to the tune of about 30 percent more than regular running. 

Injury recovery. Reverse running may be a way to help those with running injuries to get back on track. Prestipino notes, “runners experience many injuries due to repetitive strain, using forward technique.” She further explains that running backwards may help your body adjust since it places emphasis on different muscle groups, ligaments, and tendons. 

Because of this, backward running is often recommended for people with knee injuries. A study in the Journal of Biomechanics found that backwards running may put less pressure on knee joints when compared to forward running. As with any activity, check with a health professional to determine what type of activity is appropriate for your body.

Better posture. Reverse running is a practice in perfecting posture. “Yes, reverse running requires you to keep good posture, standing more upright so that your spine is more supported by all the surrounding muscles,” explains Dr. Prestipino. This might also help promote better balance when performed successfully and regularly. 

Beats boredom and burnout. Adding reverse running to your regimen may make your workouts more interesting since it adds variety and presents a different challenge. 

While reverse running can be done safely, there are some additional risks.. Besides the risk of falls and other injuries, running backwards will inevitably slow down your speed a bit. And because you still need to see where you’re going, you’ll tend to twist around, which can impact the neck and spine over time—so reverse running is not recommended for extended periods of time. 

Getting started and precautions to take 

Adding reverse running to your routine can be a win! Keep in mind, it’s best to start small. 

Start on a level surface, such as an indoor or outdoor track. Using a treadmill is another option. It offers handrail support, but it’s important to be mindful of the speed. If you opt for a treadmill, go slowly. Use a speed you can keep up with. Dr. Prestipino warns, “If you go more quickly than your running stride can handle, you might lose your balance or cause yourself to fall.”

Instead of setting out to run many miles or the same mileage you’d usually go forward, fitness experts suggest adding quick intervals to your regular routine. You might start with an interval of just 30 seconds at a time and increase your time or frequency and duration from there. 

Once you’re feeling confident in your ability to run backwards on a level surface, you can kick  it up a notch by running backwards uphill, or what’s called retrograde running, for more of a challenge. 

In any event, keep safety in mind. During winter months or when there’s a risk of rain, ice, snow, or other inclement weather, it’s essential to use an indoor surface for safety. Wear supportive running shoes with good tread or cross-training shoes for short runs. If it’s time to upgrade or replace your old running shoes, do so before attempting to add reverse running to your workout routine. 

The post Reverse Running: What to Know Before Giving It a Go appeared first on Fitbit Blog.

At Fitbit, our mission is to help everyone in the world lead healthier lives. We develop products and services that help motivate and guide our users to prioritize their health. 

Fitbit began offering tools and experiences to help users manage their stress several years ago, starting with the Relax app on Charge 2. We continued to enhance our stress management capabilities with additional tools such as the EDA Scan app on Sense and Charge 5, all-day body response tracking with notifications on Sense 2, and through more mindfulness, meditation, and relaxation content within the Fitbit app, including Premium offerings. Prior Fitbit research has demonstrated that listening to Fitbit’s sleep-related mindfulness content can improve sleep quality, but randomized clinical trials also suggest mindfulness can help improve mental and physical health including chronic pain and depression. 

There is growing evidence that even brief mindfulness can have positive, sustained effects on resilience , perceived stress, heart rate variability, and focus. Plus, shorter relaxation practices, such as engaging in two minutes of guided breathing, can have immediate decreasing effects on physiological and perceived markers of stress. With this in mind, we wanted to take a look at, and begin to understand, the health impact of Fitbit’s stress management tools. 

To do this, Fitbit product analysts analyzed anonymous and aggregated data from consenting users who used our tools in different ways and at different frequencies to see whether users who used more, saw improvements in their health above users who engaged less.

We identified two groups of users who engaged with differing levels of Relaxation And Mindfulness Activities (or “RAMA”) over the course of 28 US holiday-free days between January 15, 2022 and February 11, 2022. One group we identified was more highly engaged with mindfulness tools, while the second group did not differ in all other aspects—region, geography, and age, for example—but did very little mindfulness.

The group who did engage took part in any combination of the following activities: EDA Scans, Relax guided breathing, and audio content from the Mindfulness section under Discover in the Fitbit app. 

A key difference between the two groups was the frequency of relaxation and mindfulness activities (RAMA). We used propensity score matching to match these users on a set of variables that predict health, such as physical activity levels (which we measured by steps and Active Zone Minutes). We then compared these groups for health signals in the subsequent week, between February 12 and 18, 2022, and noted that users who regularly engaged with mindfulness saw positive changes in their resting heart rate, Sleep Score, and Stress Management Score. 

More details below: 

Users who averaged 6 sessions of RAMA over 5 days, for at least 6 minutes at a time over the 28-day period, had, on average, 0.90 bpm lower resting heart rate (RHR), and 0.30 and 0.39 higher stress management and Sleep Scores in the following week than comparable users who averaged 1 RAMA session [higher number is better; total users=11,970]
Users who averaged >16 sessions of RAMA, for at least 2 minutes at a time over the 28-day period, had 1.0 bpm lower RHR, and 0.66 and 0.52 higher stress and Sleep Scores in the following week than comparable users who averaged 1 RAMA session [total users=5,274]
Users who completed at least 4 EDA Scan App (2 minutes) over the 28-day period had 0.42 bpm lower RHR, and 0.64 and 0.42 higher stress and Sleep Scores in the following week than comparable users who averaged 1 EDA Scan App [total users=4,324]
Users that did at least 1 EDA scan per day over the 28-day period had 1.39 bpm lower RHR, and 1.82 and 1.32 higher stress and Sleep Scores in the following week than comparable users who averaged 1 EDA scan over the 28-day period [total users=1,406]
Users who averaged at least two minutes of RAMA for five days over the 28-day period had 0.43 bpm lower resting heart rate, and 0.47 higher sleep and 0.36 higher stress management scores in the following week than comparable users who averaged 1 RAMA session [total users=22,836]

In a follow-up analysis on 190,964 Fitbit Premium users, we found that each 2-min guided breathing session , EDA scan session and even just listening to meditation audio in the Fitbit app immediately lowered heart rate, on average, by 4.92 bpm, 2.32 bpm and 4.53 bpm respectively. 

Editor’s Note: As these analyses were observational in nature, we were unable to control for all variables that predict health (for example, stressful life events), so it is possible that the associations we found with RAMA and health are attributable to other unobserved characteristics in the groups. 

While the absolute impact of RAMA on health was small, all of the associations listed above were statistically significant (statistical metrics show that there is decisive evidence for a health impact). Prospective controlled studies are needed to confirm the extent and duration of RAMA’s impact on RHR, sleep, and Stress Management Scores. 

These early research findings highlight how even small amounts of relaxation and mindfulness may improve resting heart rate through in-the-moment stress management, and may help you to build your capacity to respond to stress over time. 

We hope that it will inspire more users to schedule even small increments throughout their days, weeks, and months. In the meantime, at Fitbit, we will continue to identify and amplify ways to improve your health and will keep you posted on our progress. Stay healthy!

Users who averaged >16 sessions of RAMA, for at least 2 minutes at the time had 1 lower bpm RHR, 0.66 and 0.52 higher stress and Sleep Scores than comparisons. Comparisons are users matched in sex at birth, age, Premium status, world region, AZM, step count, days active, and device type but did only 1 session. 

The post Have You Ever Wondered if Practicing Mindfulness Can Improve Your Health? These Early Research Findings Say Yes! appeared first on Fitbit Blog.

Nobody needs to tell you that powerful muscles help you spin faster, run farther, or plank longer. But your muscles do way more than keep you quick and fit. For example, your heart is made from muscle tissue, which may explain why stronger people have better heart health. As it turns out, that’s just the beginning. According to the latest research, healthy muscles do good things for your body and your brain. 

Mental muscle is real

Your muscles are the biggest organ in your body, comprising roughly 40 percent of your total weight. Now, we’re learning that they may also keep your mind sharp. A new JAMA Network Open study of 8,279 people, ages 45 to 85, found that those with low muscle mass were more likely to experience declining executive function. If you’ve never heard of executive function, it’s the ability to pay attention, problem-solve, and make decisions. So when it falters, planning, motivating, and organizing basic activities like paying the bills or grocery shopping can become challenging.

Where does muscle come in? “Although we often think of our muscles as useful for movement, they also have the ability to secrete substances known as myokines,” explains Anne-Julie Tessier, RD, PhD, a research fellow at the Harvard T.H. Chan School of Public Health and lead author of the study. “Some of these can travel to the brain and influence it.” That may not be the only way muscle keeps you quick-witted. “It’s also possible that people with higher muscle mass exercise more and have better blood flow through the body including the brain,” adds Tessier. 

Muscle has other surprising health perks too. Here are 5 additional ways your muscles take good care of you, plus tips to keep them happy and healthy.

A speedier metabolism. Muscles require a lot of energy, even at rest. That’s why someone who’s ripped burns more calories than a similar-sized person who’s not as built. If you’d like to rev up your calorie burn, hit the weights. According to a European Journal of Clinical Nutrition study, 9 months of resistance training may boost a person’s resting metabolic rate by roughly 5 percent. 

Improve blood sugar. Your muscles are constantly gobbling up glucose from the bloodstream for fuel. The result? “Maintaining a healthy muscle mass can improve blood sugar control and reduce the risk of developing diabetes,” says Wesley McWhorter, MS, RDN, DrPh, CSCS, a spokesperson for the Academy of Nutrition and Dietetics and a certified strength and conditioning specialist. “And the more active we are, the more sensitive muscles become to our insulin, which means you need less insulin to lower your blood sugar.” 

Sturdier bones. What does size have to do with bone health? “The principle of resistance applies here,” says McWhorter. “As you build muscle, it creates pressure on the bones, and in turn, the bones grow stronger.” You probably already know that calcium can help your bones thrive. But to harness the bone-strengthening powers of muscle, they need protein too. A good daily goal is 0.4 to 0.7 grams of protein for every pound you weigh. 

Quicker recovery from sickness or surgery. When you’re going under the knife or battling a chronic illness or injury, your muscles may be the last thing on your mind. However, bulking up may help you bounce back faster. For example, trauma patients with low muscle mass may be 9 times more likely to succumb to their injuries than trauma patients with the most muscle tissue. 

A ripe old age. Big biceps might look impressive, but strong ones may help you live longer. In one recent study of 4,449 adults over 50, people with the weakest muscles were more than twice as likely to die from any cause than those with the most muscle power. If you’re nowhere near 50, that may not seem all that relevant. But after age 30, we start shedding 3 to 5 percent of our muscle mass per decade. So, it’s never too early to start building your reservoir!

What else can you do to build more brawn? Move as much as possible, in as many ways as you can, both in the gym and out. Gardening, dancing, swimming—they all count, says McWhorter. “In the end, the most important thing is to move frequently and consistently,” he says.

The post The Hidden Health Benefits of Muscle appeared first on Fitbit Blog.

We’re excited to share an incredible new short-form documentary called The State of Wellness, hosted by Academy Award-winning director Jimmy Chin and brought to you by Fitbit and Vox Media, which focuses on holistic wellness and the variety of ways to achieve wellness. Based on the findings from a survey that inspired the creation of a wellness report on Vox.com, these learnings highlight what Americans think about wellness going into 2023—and helped us bring The State of Wellness to life. 

In the documentary  Chin, who is a mountain athlete and National Geographic photographer known for directing Free Solo, shares what “wellness” means to him. He shares some of his own trials, tribulations, and successes and how he uses fitness devices like Fitbit to achieve holistic wellness.

The State of Wellness also features experts and athletes across the country who showcase their daily rituals surrounding sleep, activity, and mindfulness, and how it’s helping them lead longer, healthier lives. It introduces viewers to Ultramarathon runner and advocate Latoya Shauntay Snell, who is breaking conventions of what strength, fitness, and wellness look like; Marcial Aguliar, coach and climber at Brooklyn-based climbing gym Vital; and Jacqueline Toomey, founder of First Responder Sleep Recovery, who uses evidence-based skills and information to teach first responders that sleep is the foundation of health. 

You can watch The State of Wellness now on Vox’s Youtube channel. Check it out here.

The post Check Out the Inspiring New Documentary, ‘The State of Wellness,’ Hosted by Academy Award-Winning Director Jimmy Chin appeared first on Fitbit Blog.

The holidays can be an exceptionally fun and happy time—but they can also be completely overwhelming. And with so many holiday events, obligations, and to-do’s to check off of your list, it can be easy to let sleep slip to the bottom of the priority list, which will leave you feeling completely exhausted and depleted come the New Year.

So the question is, how can you prioritize getting sleep during the holidays—and make sure you’re getting the quantity and quality of rest you need to feel and function your best?

Why is prioritizing sleep during the holiday season so important?

First things first—before we jump into how to prioritize sleep during the holidays, let’s touch on why prioritizing sleep during this hectic time of year is so important to begin with.

“Although the holiday season is often thought of as a joyous time full of celebrations, it is also typically the busiest time of year—and can be very mentally, emotionally, and physically taxing for many [people],” says Vanessa Osorio, Certified Sleep Science Coach at Sleepopolis. 

And all of that stress can throw you off your regular sleep routine, “leading to even more mental, emotional, and physical exhaustion,” says Osorio.

It can be a vicious cycle; you feel stressed, overwhelmed, and exhausted, so it’s hard to get the sleep you need—and because you don’t get enough sleep, you feel increasingly stressed, overwhelmed, and exhausted.

And the longer this goes on, the more of an impact it’s going to have on your health, happiness, and well-being.

“In addition, this lack of sleep will also negatively impact your mood, cognitive performance, and immune system, increasing your risk of getting sick and making it harder for you to enjoy the holiday season all together,” says Osorio.la

So, if you want to move through the holiday season feeling rested, happy, and present and engaged with your friends and family, making sleep a priority—and ensuring you’re getting enough high-quality Zzz’s every night—is an absolute must.

But how, exactly, do you do that?

Stick to a consistent sleep schedule

With so many holiday obligations, it can be easy to get thrown off your normal sleep schedule. (For example, you might be staying up late to attend holiday parties or waking up early to wrap gifts before your children wake up.)

But if you want to continue getting the rest you need to feel your best through the holidays, it’s important to stick to as consistent of a sleep schedule as you can.

“The brain needs routine to function well, and this rule is especially important when it comes to sleep,” says Dr. Po-Chang Hsu, Medical Expert at SleepingOcean.com. “Going to bed and waking up at roughly the same time every day will help the brain stick to consistent circadian rhythms. This typically results in improved sleep quality and better rest.”

Aim to get to bed at the same time every night—and to wake up at the same time each day. If you get off for a night (for example, you stay up late for a holiday get-together and sleep in the next day), try to get right back on schedule. When you’re consistent with your sleep schedule, it typically results in getting more consistently good sleep—which then leads to feeling consistently better throughout the day.

Plan ahead to minimize holiday stressors and to-do’s

As mentioned, there’s a lot to get done during the holidays. And if you wait until the last minute to get everything, you may be tempted to sacrifice sleep in order to knock through everything on your holiday to-do list.

That’s why, if you want to prioritize sleep during the holidays, it’s important to have a plan for how you’re going to get everything done—and make sure to give yourself plenty of time to work through that plan.

For example, “it’s better to prepare the decorations and the shopping list in advance to decrease the load of the tasks when the season starts,” says Hsu. “If possible, people might also do their holiday shopping beforehand.”

The more organized you are with your holiday to-do’s (and the more time you give yourself to complete them), the less likely it is you’re going to be scrambling to get everything done as the holidays approach—and the less likely your sleep is to suffer as a result.

Say “no” when you (and your body!) need to

Sometimes, if you want to say “yes” to getting the sleep you need during the holidays, you’re going to have to say “no” to something else. 

“As tempting as it is to say ‘yes’ to every party or festivity that you’re invited to [during the holiday season, it’s important to listen to your body and take the time to rest when you need to,” says Osorio.

If you’re struggling to say “no” or set boundaries around how you’re spending your time during the holidays—whether that’s bouncing from one holiday event to another or working through a seemingly endless list of holiday to-do’s—it can be helpful to focus on what you have to lose if you sacrifice sleep for your holiday obligations.

“I would encourage people to think about all the negative consequences sleep deprivation may have every time they want to sacrifice rest to finish some holiday task,” says Hsu. “This can help them delegate some things or, for instance, ditch some to-do’s that aren’t that important.”

The post Overwhelmed By Your Holiday Schedule? Here’s How To Make Sure Sleep Stays On Your Priority List appeared first on Fitbit Blog.