I first met Bryony Deery a few months ago, at a lululemon event where she hosted a mat-based classical Pilates workout for 450 attendees. She was clear with her instructions, concise in her encouragement, and effortlessly charming in the way she guided the room while I was fighting for my life. It was one of the spiciest workouts I'd done in a while, and I'm a Health Editor who works out for a living.

A classical Pilates instructor who's built her empire around the premise of helping women feel strong, Deery is so much more than "just" a Pilates instructor. She's the founder of Pilates By Bryony, a Dior Beauty Global Wellness Expert, and author of the revered Notes To Self Substack, as well as the co-founder of Cloudcha Matcha.

At the end of last year, she gave birth to her first child, an experience that, when we chat, she shares she felt well prepared thanks to her Pilates background. But nothing, she openly admits, could have prepared her for the physical and emotional transformation of becoming a mother.

Deery is candid and open, sharing her lived experience and how her own birth experience unfolded in ways she couldn't have prepared for. Like so many women before her, she had to navigate the messy, often confusing terrain of postpartum recovery—where joy sits alongside grief, exhaustion and uncertainty, and where healing is front and centre of mind, but far from linear.

Now, seven months postpartum, Deery is purposely forging her own path—prioritising softness, self-compassion, and coming back to herself, while enjoying all of the joys that new motherhood brings over the outdated notion of "bouncing back."

Below, she shares her birth story, the lessons she's learnt in the last year, and why redefining what strength really means after birth is so critical.

My Honest Birth Preparation and Postpartum Recovery

I've spent my career teaching movement and structure through Pilates, and in some ways, that expertise shaped how I approached preparing my body for birth.

I felt so lucky approaching the birth of our daughter, because there aren't many things that ask you to tune into your body quite like preparing for labour.

Pilates had already given me that. More than anything, it gives you a mind and body connection that lets you really know when you can challenge yourself and when your body needs to rest, which becomes invaluable in pregnancy when everything is changing week to week.

Physically, it prepared me in all the ways that are key for birth: the mobility to stay open and comfortable as my body changed, the strength to carry the bump as well as possible, the core and pelvic floor awareness you rely on so heavily during labour, and the controlled breathing that honestly was one of the biggest things during labour. The method I teach is classical and low-impact; I could keep going for as long as it felt right, adapting as I went rather than stopping and starting.

But the benefits aren't only physical. Pilates was the only time when I found my calm, centred myself, got into the zone and really learned to believe in the power of the female body.

So much of pregnancy is spent preparing for the baby, and we forget that we're the ones who have to go through the birth and recover afterwards. For me, Pilates was how I prepared myself and the more you invest in yourself during pregnancy, the more prepared you feel when your baby arrives, and you're more depleted than you've ever been.

If I could recommend one thing to other expectant mums, it would be to find a practice that strengthens your body and quietens your mind in equal measure. Preparing yourself is preparing for your baby too.

Preparing both body and mind

My birth preparation was a mix of physical and mental.

Physically, I kept my body moving in a way that felt supportive rather than strenuous. I carried on with my Pilates, adapting as I went. I filmed our prenatal workouts in real time while I was pregnant, so the sessions on the app are the exact ones I was doing myself right through those months. I also added lots of walking, good rest and really nourishing food, because I wanted to go into birth feeling strong and looked after rather than depleted. In the final weeks I also used an EPI-NO, a device that helps you gently prepare and train the pelvic floor and perineum for birth. It also really helped me to visualise the birth itself and practise my breathwork.

Mentally was just as important to me, if not more. I spent a lot of time getting into the right headspace and protecting my mindset, and I chose not to fill my head with other people's birth stories. The biggest thing I did was listen to positive affirmations, over and over, until believing in my body felt completely natural. By the time I went into labour, I had my headphones in and those affirmations playing, and they genuinely carried me through.

I can't recommend preparing your mind as seriously as you prepare your body enough. Find the affirmations, the breathing and the calm that work for you, and practise them long before the day so they're already in your system when you need them. The physical preparation matters enormously, but feeling calm and truly believing in yourself is what you'll lean on a lot too, alongside small, practical things like the EPI-NO that genuinely make a difference.

A calm mind and body will carry you through the unexpected

The birth itself I felt so ready for, but what I hadn't expected or prepared for came 24 hours after having Elle. I had a large blood clot, and having it removed was worse than labour. It was the worst pain I've ever felt in my life. No amount of understanding the female body, workouts, or visualisation can prepare you for a pain like that.

My doctor removed it by hand as I didn't want to go through an operation. I had gas and air and put my headphones in, listened to Louise Hay affirmations and reminded myself that my body knew what it was doing and that I could trust my amazing doctor, Claire Mellon.

It taught me that you can prepare so thoroughly and still be handed something you never saw coming, and that your calm mind and your body will carry you further than you ever think they can.

Gently rebuilding

In those first few weeks postpartum, I really had to listen to my new body rather than stick to my usual routine. Movement is such a huge part of who I am, so of course I craved it, but I also knew this was a time to rebuild gently rather than pick up where I'd left off. I started modifying and slowly building my core back up; at first it was just breathwork and small activations, as the body needs time to reconnect and get strong again.

Within a couple of weeks, I was moving in a really gentle, considered way. I would always recommend that people typically wait between 6 and 8 weeks depending on their delivery, but I was lucky - I've been teaching for so long and had a very easy delivery, so I was able to very slowly start to introduce movement early on.

It felt so good not because I was “getting back” to anything, but because movement has always been how I feel like myself. It's become much more of a mental thing for me, and I am hearing that it's the same for so many of our members.

Preparation for the baby as well as recovery of the mother

One thing nobody told me about postpartum recovery is how depleted you feel, and how much of it isn't purely physical. You expect to be tired, but no one really prepares you for the way your hormones are completely all over the place at the same time as you're caring for this tiny human who needs you constantly.

Even in the wellness world, we talk so much about preparing for the baby and so little about the recovery of the mother. I wish someone had told me that looking after yourself in those early weeks isn't selfish; it's essential, and that giving yourself even thirty minutes in the day to move, breathe or just something for me still is part of the recovery, not a luxury on top of it.

Your body has done the most extraordinary thing. It deserves to be looked after just as carefully as your baby is. The hormonal side of pregnancy and postpartum really surprised me; it's really important to ask for help from family, doctors and friends when you feel you need it or something is off.

Rest and stillness

Rest and stillness played a much bigger role in my recovery than I expected, and it was probably the hardest lesson for me. My whole life is built around movement, structure and showing up every day, so learning to be still and let my body simply recover didn't come naturally at all.

But rest is where so much of the healing actually happens, and in those early weeks it truly was the work, resisting the urge to prove I was fine, and instead allowing myself to slow down. I came to see stillness not as doing nothing, but as another form of looking after myself, just as important as any workout. Choosing to rest was its own kind of discipline.

Understanding movement in a new light

Motherhood has completely changed the way I teach and think about Pilates and movement for other women, and I think for the better.

Before, I taught pre- and postnatal movement from everything I'd studied and knew was right, but now I teach it from having actually lived it. I understand the exhaustion, the small windows of time a new mum really has, and why the reconnection has to come before anything else.

I'm gentler with it now in terms of how much pressure we put on ourselves as women and our limited time, and I give women so much more permission to go slowly and to meet their bodies where they are, rather than rushing towards where they think they should be.

Having Elle made it so real for me in a way no training ever could, and I think the women I work with can feel that difference. It's no longer theory to me; it's something I've been through myself.

My top piece of advice?

If I could go back and give myself one piece of advice before giving birth, it'd be to trust my body and let go of trying to control every part of it. I'm someone who likes to prepare and plan, and birth is the one thing that asks you to surrender to it completely. I'd tell myself that all the preparation was done, that my body already knew what to do, and that I could simply trust it and let it lead.

I'd also remind myself to be just as gentle with the recovery afterwards as I was diligent with the preparation before because that part matters just as much. I would also tell myself to soak up every little self-care moment for myself as much as possible.

"Bouncing back"

I've never really loved the idea of “getting your body back,” because it suggests the body you had before was the one you were meant to keep, and that pregnancy is something to undo. I think of it far more as rebuilding — gently, and in the right order, into a body that's actually stronger and more capable than before. Having my daughter deepened that completely. I understood it as a teacher, but living it made it real: feeling how much the body has to reconnect and rebuild from the inside out, and how well it does when you give it time and consistency rather than pressure. You're not going backwards. You're building something new, and that feels like a far kinder and more powerful way to look at your body after birth. Equally, I do really understand it because we want to feel good and ourselves again. I reframed it to wanting to be the strongest I have ever felt and gave myself that goal.

I feel quite conflicted about the phrase “bounce back." On one hand, I completely understand the message that you don't bounce back, because you're a new person now and it's not realistic to expect your body to simply return to how it was. But at the same time, I don't think a woman should feel guilty for wanting to feel strong or like herself again, because having physical goals that make you feel confident is more than okay too.

There's no single right way to do this. Whatever feels right for you is the answer, and everything else is just noise you can quieten. My whole approach has always been about strength and confidence built gently and consistently over time, never quick fixes or pressure, and that's even more true after birth.

Give yourself grace, move in a way that makes you feel good, and do it entirely in your own time. There's enough pressure on women already, especially now, without us adding to it ourselves.

When I mention Miquita Oliver, many of you will think of Channel 4's Popworld and the wildly successful Miss Me? podcast, co-hosted with best friend Lily Allen.

The radio host grew up in the spotlight, with a media-facing mother and a childhood that unfolded against the backdrop of London's creative scene.

But her life looks a little different these days. After 25 years on TV and the radio, she now lives in Hackney, walking distance from her cousin Sulomon (who's also the co-founder of Ropes, her latest venture). Her morning routine is simple, but effective—she chants for ten minutes, listens to Louise Hay's Trust the Universe, and then skips for 20 to 30 minutes outside before her dog walker arrives. While she isn't training with him at the moment, she smiles when she mentions her tennis coach, Faris, who kept her sane during the overwhelming, exciting period that followed the launch of Miss Me? (the show became one of the BBC's most listened-to podcasts within months of launching).

A practising Buddhist, she admits that she now prioritises calm and wellbeing in all areas of her life—when I ask her what she had for lunch, she raves about her current hyperfixation, a huge tuna salad with chickpeas, haricot beans, radish, spring onion, lemon, oil, salt, and leaves from a specific deli near her house that grows its own bags of greens.

The catalyst which inspired this lifestyle shift is surprisingly heartwarming—she loves skipping, and has done since lockdown, when she discovered her love of the sport. A passion that's inspired her to spend the last five years quietly building a new, world-first venture, referring to it as her "calling in life."

Her company, Ropes, has designed the world's first retractable skipping rope—a venture born out of the frustration she felt after years of personal practice. She wanted to make the sport easier, more accessible, more appealing; because skipping, for Oliver, offers a rare pocket of daily stillness in an otherwise unpredictable, always-moving life, and she wants to offer others the same joy.

Ropes is much more than just a business venture, though—Oliver quite literally lights up when we discuss it (at length—she really loves skipping). She's keen to encourage as many people into movement as possible—kids, adults, and anyone who's never found a sport they truly loved. That's why she's also made Ropes part business, part community project, personally taking the sport into schools and communities who might never otherwise have access to the equipment.

Below, she talks us through Her Life In Movement and the version of her day nobody sees on screen—the routines, the joys, the hard-won lessons, and the rope that changed everything.

Starting out

I started ropes because skipping changed my life. I've always skipped, but I started skipping in lockdown, and it was just this road opener. I was suddenly like, hmm, my body's changing. I feel fantastic. And this is fun.

There's something about jumping up and down. It's something about the reward of jumping over a rope again and again, and then finding your rhythm. That's why our slogan is 'find your rhythm.'

Inspiring others

My stepdad Garfield is a 65-year-old Rasta. He was adamant he couldn't skip—he kept saying he couldn't get it over his dreads. But I kept encouraging him, and he became one of my first skipping converts during lockdown. He was quite overweight at the time, and was really nervous to start.

That was six years ago, and my Dad is now extremely slim and has been since he started skipping. He skips four times a week and swims as well and still loves it. It wasn't just skipping—it was the gateway for him into changing the way he looked after himself.

Having the idea for Ropes

I had the idea while I was walking my dog. I suddenly worked out a way to engineer the skipping rope—a way to build something better. And when those two things came together, I suddenly realised I was really onto something.

Sully and I say a lot—it's not a toy, it's not a sweet. It's a thing that we know is brilliant for people, because it's changed my life, and it's changed my Dad's, too.

Inspiring communities

When we were at a school in Stratford last year, there were about 30 kids who were asylum seekers being housed in a hotel near their school. There are like 20 of them in one room.

When they came to school, and we were doing a Ropes day, there was this one boy who was like: 'I've been cooped up in this space, so it feels really unnatural for me to just jump.'

We were like, 'You've got to do it, you can do it, just jump.' And after about ten minutes he did it, and then after about half an hour, you couldn't stop him. So often it reminds me that this is about more than skipping. It's about who we are, and connecting to the parts of ourselves that are connected to courage and bravery and freedom and joy. That's why when we go to schools, we always say to the kids: dream bigger, jump higher.

My mum showed me that community saved my life and raised me. I don't know what we would have done as a single-parent household without community. So Ropes is very much built from that.

On learning to fail

You trip a lot when you skip, but after a while, the trips don't feel like trips anymore. They feel part of the process, rather than a mistake you have to come back from. And that is a life metaphor. I find a lot of life metaphors within sport—that's why I play so much of it.

Let go and surrender, because that's half of it. The other half is crossing that line with yourself.

On building a body for life

I like being lean, but more importantly, I like to feel strong. I think that's kind of what we all want. I know that these six years of skipping and training will directly affect my health—my body, and my mind—for the next 10 to 20 years.

On skipping as "active meditation"

The idea of jumping up and down has a tendency to scare people. It requires courage and a sense of freedom, but as we all know, all the best things are on the other side of those feelings.

Once you have found your rhythm, which is the thing we encourage most at Ropes, there is a sense of calm that meets a sense of play, and it is truly joyous. That is what active meditation can feel like.

On giving kids access to sport

One of the most important things for Ropes is to debunk the myths around who should play what sport. I wanted to play tennis, badminton, and squash, but I didn’t have access to those things, whether it was the equipment or a court. I now play all of those sports, and skipping was my gateway into an active life as an adult.

I want to show young people, as early as possible in their lives, that taking just a moment for themselves to jump up and down over a piece of rope can exponentially change their lives because it changed mine. We also use skipping to encourage kids to ‘dream bigger, jump higher’ because of who they are and where they come from rather than in spite of it.

On movement helping you feel like you can do anything

Just as it does with kids, the movement of skipping every day reminds me to dream bigger, jump higher, and live with courage. It reminds me how important play is, and when all of these things are remembered, I live differently.

On trying skipping for the first time

To bounce—it's the first thing we teach in Ropes classes. You don’t need the rope; you begin by simply finding that restful place between the bounce and the jump. Once that rhythm is found, pick up your rope and play.

The great thing about skipping is that if you trip, you have to pick yourself up and start again. It makes you resilient to “mistakes”. There is no right or wrong way to skip—you must simply find your rhythm.

This is the first of many products to come. Ropes is just the beginning of our Ropes world, a vision we’re continuing to build and bring to life, where the brand represents more than “just skipping” and serves as a platform for culture, connection, music, movement, and everything that brings people together.

On her favourite bit of life advice

Keep your eye on the prize. I've never felt more like it's a calling or a purpose. I thought broadcasting was maybe my calling, and I do love it, and I'm very good at it. But if life is two chapters, this just feels like the next one.

At 5.30 am on most Sunday mornings you’ll find me tucked up in bed, Drowsy eye mask on and Aromatherapy Associates oil on my pillow. I’m something of a stickler for eight hours of sleep, minimum, and certifiably militant about my sleep hygiene (no screens anywhere near the bedroom, ever).

But not this Sunday. This Sunday, the first weekend of December 2025, I’m at the start line of the Valencia Marathon, bib pinned to my top, headphones in, and carbon plate trainers on. Nerves are bubbling in my stomach. My 4 am coffee has done its best. It’s race time.

Glancing around at the other runners in my pen, I come to the slow realisation that I’m surrounded by men. My little brother, who is running the marathon with me, is one of thousands. I, on the other hand, am one of a handful. In our entire start wave, I spot one other woman—who I instinctively smile at, nodding in solidarity.

Post-race stats confirmed what I’d noticed—of 40,000 runners, only 8,700 were women. At 23% of the total number of participants, that’s less than a quarter.

There’s something inherently lonely about standing on the start line of such a monumental event and questioning whether you should even be there because you’re in the minority. Thankfully, this is becoming something of a rarity in the current running climate—a shift that’s been noticeable, anecdotally and statistically, in the past few years. That start line in Valencia was a reminder, in both good and bad ways, of how much things have changed.

At the Boston Marathon this year, for example, my start pen was packed with female runners, and we spent hours before the race discussing our training, favourite kit picks, and the charities we’d fundraised for. Just a week later, the London Marathon broke the world record with the largest number of finishers at a marathon event ever. But the standout stat for me came in how many women finished—a record 24,000, making up 40% of the field. And that momentum is growing, according to an insider I spoke to shortly after the race, with the 2027 TCS London Marathon ballot attracting a world-record 1,338,544 applications. Women aged 20 to 29? They made up the single largest UK applicant group, with over 179,000 applications.

I’m noticing it in real time, too. London is awash with inclusive, all-paces-welcome, female-only run clubs. Tracks are hosting female-specific track nights. And at every other race I’ve laced up for this year, there are more female runners, too. Hackney Half was a sea of star clips and pink carbon-plate trainers; London Landmarks had entire run clubs of women screaming each other’s names; and I saw so many matching outfits at last month’s Saucony 10km that I actually lost count.

Why now? What’s shifted? And how do we maintain this momentum, ensuring that start lines stay a safe space for women for years to come? Below, I ask industry experts for their take.

Run Clubs are Full, Marathons are Selling Out—and Women are Driving the Boom

To give you a little background on why I feel it’s so important that we make running and races a safe space for all genders, let me tell you a story. I struggled with my confidence for the majority of my childhood. I vividly remember lying in bed, aged 10, worrying about my weight and praying that the mandatory PE lessons at my new secondary school would help my self-confidence. Looking back, I wasn’t overweight, but I wasn’t sporty, either, and felt constantly insecure about my frame—that was, until I reached my early 20s and found running.

It was a hard slog, at first. I could barely run for ten minutes without feeling like I was going to pass out. But later that year, after months of training and hard work, I completed my first marathon. I’ll never forget how I felt crossing that finish line. Week by week, mile by mile, I stuck at it and cemented a lifelong habit, proving to myself not only that I’m capable of hard things, but that so many of the fears I’d carried about how I looked or how others might perceive me were unfounded.

Running has changed my life, figuratively and literally—and I’m determined to even the playing field and educate as many women as possible on how empowering, life-changing and transformative sport and finding your power through it can be.

What’s Driving the Surge?

So, what has started shifting the dial in recent years? Is it lobbying? Social media? The rise of inclusive, all-paces-welcome run clubs and fairer representation—has there been a fundamental societal shift in what people view running as? A bit of all of the above, according to Heather McCormick, group communications and public affairs director at London Marathon Events.

“Women now make up 46% of all UK runners, and this growth is being driven by a powerful combination of visibility, community and changing attitudes towards what running represents,” she says. “More women are seeing people like themselves running—friends, colleagues, school mums, women of all ages and abilities—and that makes taking on challenges feel far more achievable than it once did.”

Seeing a more diverse representation of women taking on every distance is a powerful reminder that running isn’t reserved for one body type, background or fitness level. Whatever your height, race, hair colour or pace, there’s a place for you on the start line. As McCormick notes: “Representation matters because it changes what’s possible in people’s minds.”

Or as Grace Cook, writer and founder of the culture-led health and wellness media platform Salty, puts it: “We can’t be what we can’t see, and the uptick in women participating in marathons is directly linked to our peers running marathons. Suddenly, this space that was once so male-heavy feels like it’s within reach.”

If You See It, You Can Be It

Social media has undoubtedly played a part in this—content creators with millions of followers now share daily training updates, race vlogs and tips for getting into running as a beginner. They make training look effortlessly cool and fun, even to the most cardio-averse person. While it’s a nuanced subject—ample research indicates that social media usage treads a fine line between positive inspiration and obsessive social comparison, idealised self-presentation, and feedback loops that quietly reshape personal identity and self-esteem—when it comes to moving more, better representation has positively influenced the number of women willing to give sport a go.

While I didn’t have a TikTok feed full of running creators when I started out, I am grateful for them now—they’re encouraging millions of women worldwide to discover the joys of movement. For Cook, it’s more than mere encouragement, too: it’s a reaffirmation of who the sport belongs to. As she puts it: “The boom in content creators and everyday women documenting their runs or simply posting about going for a run gradually changes a woman’s optics around who the sport is for.”

Seeing more and more women take up running, in their own unique ways, has made the sport feel less intimidating and more fun—it has a less elitist feel to it now. “There’s growing recognition of the fact that there’s no set definition of what a runner looks like,” says Emma Bord, a personal trainer and World Marathon Major runner whose content has a special focus on balancing movement and motherhood (she herself is a mother of three). Whatever your pace, goals, dreams, or ambitions, there’s space for everybody—it’s always the taking part that counts, she insists: “If you run, you are a runner, and that mindset makes the sport feel accessible to so many more women who may once have assumed it was not for them.”

Outdated Norms Are Being Challenged

On a wider cultural scale, shifting economic climates and the cost-of-living crisis may go some way to explaining why we’re seeing such an uptick in twentysomething female marathoners. Our parents could afford houses; we’re being priced out. For those keen and fortunate enough to have children, pregnancies are happening later. We’re reshaping what it means to be a woman in your 20s and 30s—what Cook calls “a reframing of social milestones”, which is an apt nod to how different our lives look from the lives our mothers lived 20 or 30 years ago.

“The parameters for heteronormative success have changed,” she explains. “The old benchmarks—a boyfriend or a husband, marriage, a baby, a house—are not necessarily what women are focusing on, and for many, aren’t within reach. A marathon is a huge feat, and it gives women a chance to feel like they are working towards something that’s within their control, especially in a world of gender pay gaps, economic instability, and heterofatalism [the belief that heterosexual relationships are inherently flawed and destined to fail].”

At the same time, we’re reshaping what it means to be a woman who works out—rewriting the rules of activewear, athleisure and the way we dress for movement. Jenna Litner is a digital personality and cultural commentator who’s amassed a cult-like following on social media for her online style series, Your Workout Outfit Looks Like Sh*t. Her take? We’re reclaiming a space that was male-dominated for years and quietly shifting into more expressive workout looks to rebel against the notion that women work out just to look good.

Wellbeing as Status Symbol

That, and that fact that women today seem to be prioritising being truly well over materialistic items, like cars and houses. “Wellness has become something our generation views as a luxury worth investing in,” she shares. “We subscribe to a health-is-wealth mindset, and it’s encouraging to watch that get prioritised for reasons beyond solely appearance. What you gain from participating in sport—like mental fortitude and discipline —matter so much more than how you look. Women are finally being met with spaces that reflect that.”

You may recall the step aerobics and Buns of Steel craze of the 1990s; the boxercise, spin and fitness DVD era of the noughties; and the max-effort, high-heart-rate HIIT classes and bootcamps that defined the 2010s. For decades, women’s fitness trends were often sold with one goal in mind: to get smaller. But today, more women are rejecting the idea that there’s a one-size-fits-all approach to health, instead making time for the types of movement that genuinely bring them joy while benefiting both body and mind.

As our understanding of wellbeing has evolved, so too has our relationship with exercise. Rather than chasing calorie burn or shrinking their bodies, many women are prioritising movement that helps them feel stronger, more energised and more resilient. Bord agrees: “Now, women are turning to exercise to feel stronger, more confident, and generally happier.”

No Need for Speed—or Dated Barriers to Entry

Breaking down the notion that you have to be “fast” to be a runner has also played a large part in encouraging more into the sport—speaking to friends anecdotally, so many confess that they were afraid to lace up for fear of holding people back or embarrassing themselves because of their pace. Jennifer Mannion has played a big part in debunking this preconception with her women-only running community, Runners and Stunners. She believes the biggest hurdle for many women isn’t fitness—it’s feeling confident enough to show up in the first place. “Sometimes women just need the invitation to come along. The intimidation often comes from wondering, ‘Am I fast enough to be here?’ A lot of women feel they need to reach a certain pace or look a certain way to be considered a runner, which isn’t the case.”

Mannion’s goal with Runners and Stunners is simple—to encourage as many women into movement as possible, and to reframe exercise as something that’s joyful, social, and mood-boosting, not a chore. “I hope the idea that slower runners are somehow less worthy is fading, but there’s still a long way to go. You see some women complete their first marathon in over six hours, and the comments are often not a nice place. The win should always be getting up and doing the thing, not how long it took you, especially for everyday runners. Movement is joy.”

Running as a Social Moment

If you live in London, you’ll know that you can’t leave your house on a Saturday or Sunday morning without bumping into a run crew or two. East London has Your Friendly Runners; South, Grove Lane (New Balance wins hearts every London Marathon by spotlighting the everyday runners from these crews in their marathon campaigns alongside seasoned athletes). Stats predict that there are now 100-plus crews in London alone, with over 2,000 run clubs in the UK. Strava saw a 250% increase in running clubs on its platform in 2025 compared to 2024, alongside an 89% year-on-year increase in women joining running clubs.

Community-focused running, where your workout is less about the sport, more about the time with familiar faces, has transformed the sport’s appeal. For many, running has become about far more than the workout itself—it’s about companionship, togetherness, and spending time with friends while also moving your body and taking some time for yourself. “For many, running is as much about friendship, confidence and community as it is about fitness. Running clubs have become places to socialise, and that sense of belonging has made running feel welcoming in a way it perhaps never has before,” says McCormick.

Covid undoubtedly played a part; a global pandemic is one way to remind yourself that time is precious and your health, your ultimate currency. Pair that with a societal shift in how we spend our free time—more saunas, alcohol-free alternatives and activities that leave us feeling rested, not burnt out—and run clubs and races have cemented themselves as the perfect weekend activity.

As Cook points out, it can be hard to make friends as adults, and working alongside someone doesn’t necessarily mean you are a personality match. “Lots of the friendships we have in life are based on geography—school, university and work. Making new friends at a run club gives us the chance to show up as the most present version of ourselves, and to make friends based on lifestyle, personal interests, and a growth mindset. In cities especially, it can be really hard to pin down plans with friends. When I joined my run club, I loved that I could see 40 people without having to make a plan beyond showing up at 9 am on a Saturday.”

Litner also reflects on how running was marketed in the 1990’s and early noughties: for many, it was the default punishment in team sports growing up. “I rarely saw the version where you run with friends to enjoy each other’s company, to encourage one another, to build mental toughness together, to have a genuine human connection and a newfound relationship. Run clubs flipped that. They’re reminding my generation why in-person community is so rich and fulfilling in a way a screen isn’t. It’s a community disguised as exercise (or vice versa). You show up for the people and the miles tick away.”

Kit Is Playing Its Part, Too

Whether you’re a runner or not, you’re likely to have noticed the cultural shift happening around the sport. From the explosion of independent running brands to the rise of elevated performancewear that blurs the line between activewear and everyday fashion, there’s been an undeniable shift towards sport style and self-expression. But is it encouraging more women into the sport, or is it more a reflection of women who were already running feeling freer to show up as themselves?

Cook credits brands like MileOff with bringing more women into the space. “Typical running gear is very masculine-coded, whereas Alice [Bugeja], the designer of MileOff, launched into the market with pastel-coloured running skirts and frilly socks that were like a breath of fresh air,” she says. “Women love to cosplay for sports as much as we do social occasions, and I think feeling good in any outfit is key to reducing the friction or self-consciousness that might prevent us from starting. Many lifelong runners probably will never be interested in wearing a fashion-forward outfit to run in, but the rise of the run girlie might mean they now feel comfortable wearing a tinted moisturiser or a lipstick or cute hair accessories. The more self-expression there is in sport, the freer women feel, period. There’s no one fixed way to show up any more.”

Litner reckons that for many of us, seeing that you’re free to do incredibly hard things while dressing however you want will feel like an invitation into the sport itself. “Women are increasingly prioritising spaces that feel fun and familiar, while also building real physical and mental strength, and running culture feels like the rare opportunity to do both,” she explains.

She encourages her followers to create their own narratives with both sport and style—but for her, it all comes back to confidence and ensuring she feels her best, and Litner encourages the same for her followers: “Confidence is a very nuanced, complicated word, especially for women. Being a bit audacious, whether that’s with your training, your fashion, your styling, or just leaning into your truest form of self-expression, can be liberating.”

Continuing the Change

While there’s always more to be done—after undertaking exclusive research with Sport England last month, we revealed that 46% of women fear for their safety before working out, often causing them to skip workouts altogether—but McCormick believes we’re on the right track. “One of the biggest changes I’ve noticed recently is how normal and more visible running has become for women. You see women running before work, after work and at weekends, with conversations about training becoming a part of everyday life.”

Both McCormick and Bord mention the TCS Mini Marathon, too. “Observing the next generation’s attitude to running at the mini-marathon at my children’s school this year was inspiring,” Bord says. “It was amazing to hear so many of the little girls say, ‘I want to run a marathon one day.’ Watching them find joy in running instead of seeing it as a chore and their belief that they can do something that felt less accessible when I was younger demonstrated how things have changed.”

Litner’s bottom line? The movement isn’t just creating runners—it’s creating women who believe they belong in these spaces who will then help others do the same.

What Next?

So where do our experts see this movement heading—is this a genuine, lasting shift or does it need continued work to stick?

Cook reckons it’s not just a trend, and the movement will continue to grow, but that there’s work to do to meet the demand and ensure women have a good experience once they’re in the community, in the system, and competing in races. “Communities need to have safeguards in place to protect women from unwanted attention, harassment and anti-social behaviour,” she explains. “This is critical to ensure safety, and run clubs and brand-led clubs should have strict protocols in place so women feel safe and comfortable reporting anything untoward. From an infrastructure point of view, we need things like a bathroom in the starting pens. That so many women are taking up running should be celebrated, but the infrastructure needs to enable us to continue doing so.”

McCormick agrees, adding that the demand is undeniably there. “The near-equal gender split in the 2027 London Marathon ballot, alongside the surge in younger women applying, shows that women want to take part in record numbers. The next challenge is retention,” she says. Her aim is to make sure women continue to feel supported after they’ve signed up, whether that’s through welcoming clubs, safe places to run, or better support during life stages such as pregnancy and menopause.

Bottom line? Creating lasting gender equity and encouraging more women into the sport is a complex puzzle, and one that won’t be solved overnight. It requires continued commitment, investment and a collective shift in how we think about who running is for.

The sport needs to be accessible, welcoming and representative; it needs to celebrate women’s achievements, invest in grassroots communities and ensure women feel safe. Because true progress isn’t just about seeing more women taking part—it’s about making sure they feel they belong there, too. As McCormick puts it, “The goal isn’t simply equal numbers on a start line; it’s creating a sport where every woman feels she belongs, feels represented and feels confident enough to keep coming back.”

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At 35, I'm still not sure whether I want children. Like so many women my age, I hoped a fertility assessment might offer the kind of certainty I couldn't find on my own. Instead, it left me asking a much bigger question than whether I'd ever become a mother.

What It Feels Like Looking for Answers About Your Fertility

I used to think that getting older meant becoming more certain of yourself. At 15, I was steadfast in my decision not to have children. At 25, I wore that certainty almost as a badge of honour. At 35, I find myself utterly bamboozled, plagued by indecision, unable to answer what feels like one of adulthood's most fundamental questions.

I've lived in this state for the best part of five years now, and it seems to me that the harder I search for answers, the more they elude me.

"Whether I want kids is a secret I keep from myself—it is the greatest secret I keep from myself," Sheila Heti writes in Motherhood. A friend sent me the book from Japan after reading an essay I'd written about being 33 and unsure whether I wanted children. She'd taped that sentence to the front cover with a Post-it note.

"Will I ever know?" I'd written back then.

Over two years later, I'm more confused than ever.

It seems I'm not alone. "It's not something that's always at the forefront of my mind," one friend told me when I asked whether she felt similarly. "But it's always there."

Another friend had recently taken an AMH test; a blood test that measures Anti-Müllerian Hormone and is often misleadingly marketed with ominous taglines suggesting it can tell women "how long they've got left". In reality, it offers an indication of ovarian reserve and is mainly used in IVF to estimate how many eggs might be retrieved during treatment. What it can't tell you—and what no current test can—is whether those eggs are viable, or whether you'll ever need them.

Still, she'd found reassurance in her results. "It might give you some clarity," she suggested.

Clarity, rather than an egg count, was what I was searching for.

The World's Most Fertile Couple (Or So I Hoped)

I'd like to tell you that what followed was exhaustive research into the most reputable fertility clinics, spreadsheets comparing success rates and patient reviews.

Instead, the clinic found me. While reporting on the UK's fertility industry , I'd spoken to IVI London about the growing number of misconceptions women have about fertility. Later, they reached out to ask whether I'd be interested in experiencing their most comprehensive fertility assessment. I said yes.

On the surface, I didn't think I had particularly strong feelings about it. I was grateful for a job that occasionally grants me access to experiences I'd never otherwise be able to afford, especially on an editorial salary. The couple's fertility assessment would normally have cost hundreds of pounds, before the additional AMH blood test.

And yet I couldn't bring myself to book it. The clinic emailed every few weeks. I kicked the can down the road. Months passed. A new year arrived. "The Year of the Fire Horse is going to kick you into action," a friend joked when I admitted I'd still not arranged an appointment.

Eventually, I ran out of excuses.

Booking the assessment was easy. Neither my partner nor I needed to prepare in advance, and so all I did was harbour the secret fantasy that we'd be told we were the most fertile couple the clinic had ever seen.

"My God," I imagined the nurses gasping. "You two are so fertile it's a wonder you haven't had an accident yet."

Needless to say, this did not happen.

Good Swimmers, Great Expectations

I walked down Harley Street on an a bright morning towards IVI London's discreet entrance. By the time I arrived, my partner had already completed his part of the assessment. His sperm analysis was over before mine had even begun.

We were shown upstairs, where a nurse checked my BMI and blood pressure before leading us into the consultant's office. Before the examination began, we talked through the mechanics of fertility, and I was surprised by how little I actually knew.

Despite years reporting on women's health, often with a laser focus on the so-called "fertility cliff" and motherhood, so much of fertility remained a mystery. The conversation also seemed almost entirely directed towards my body; the egg rather than the sperm.

When my partner's results came back, I was relieved—and vaguely repulsed—to hear he had "good swimmers". Then I felt something else: pressure. He'd been given the all clear, now it felt as though everything rested with me.

Lying back on the bed, I watched as the ultrasound moved across the walls of my womb before darting from one ovary to the other. Every so often, the consultant would pause to point something out. I tried to hold onto the information, but another thought kept crowding out what the doctor was telling me: What if they find something?

The feeling reminded me of an investigative colonoscopy I'd had the previous year. Rationally, I knew this appointment was meant to reassure rather than alarm. But there's something about seeing the inside of your own body displayed on a screen that makes catastrophe feel inevitable.

The consultant talked us through what she was seeing. I had a small uterus, she explained, though not one that should cause concern. It was slightly triangular rather than T-shaped, but unless I experienced difficulties carrying a pregnancy, there was no reason to intervene. If problems ever did arise, some procedures could reshape it. Knowing there were options felt reassuring.

Then she counted the follicles on my ovaries: six on one, eight on the other. Instinctively, I knew those numbers were lower than I'd hoped.

Perhaps because my partner had already been told he had "good swimmers", I couldn't shake the feeling that he'd somehow passed his test while I hadn't. The consultant tried to assure me this wasn't how fertility worked; she'd be far more concerned by visible cysts or structural abnormalities than the number of follicles she'd counted.

And yet I knew I hadn't heard the last of those follicles.

The Advice I Wasn't Ready to Hear

Once we'd gone through the results in detail, those follicles appeared again. The consultant explained ovarian reserve and how follicles are used to estimate the number of eggs remaining. Every month, a group begins the process of maturing before one is released and the rest disappear.

Because of my follicle count, I was told it would probably take two or three retrieval cycles to freeze enough eggs to give myself the strongest chance of success in the future.

Then came the advice. It wasn't delivered dramatically or with any hint that something was wrong, but it was there: if I thought I might want children, I should freeze my eggs now.

If I thought I wanted more than one child, I definitely should.

Not because I was infertile or because there was cause for alarm. No, the answer was both simpler and somehow crueller: I should freeze my eggs because I am 35.

I hadn't expected to be so floored by that. Of course, I know that I'm 35, but like so many women my age, forced into a state of prolonged adolescence because of myriad reasons outside our control—graduating into a recession, stagnating wages, a housing crisis—I don't feel 35.

But I am. And that reminder stung.

Regardless of my results, regardless of how many follicles had appeared on the scan, regardless of the blood test I was still waiting for, the recommendation would almost certainly have been exactly the same.

Freeze now.

I felt that I was supposed to feel empowered, equipped with new information about my body. But although I understood my physiology better than I had 90 minutes earlier, I felt no closer to understanding myself.

The fear that time was running out had become more acute. The reassurance I'd hoped to find felt more elusive than ever, slippery like the jelly that had been squirted onto my stomach for the scan.

While I waited for my AMH blood test, another couple argued with a nurse in the waiting room about transporting frozen eggs overseas for a surrogate. The woman became increasingly frustrated. Her husband tried to calm her down.

It struck me then that every conversation taking place inside this Harley Street clinic was, in one way or another, about money. The consultation. The medication. The retrievals. The freezing. The storage. The possibility of IVF years from now. Even uncertainty, it seemed, came with a price tag.

I know that AMH tests don't do what they're so often marketed as doing. They can't tell you how long you've "got left", predict whether you'll conceive naturally or tell you if you'll ever become a mother.

I'd written an entire investigation into this myth that women are sold in pursuit of motherhood, and yet I still found myself desperately waiting for that number. I guess I hoped the results would show a surprisingly high egg reserve in defiance of my low follicle count, even though I knew it was the quality, not the quantity, that mattered.

I wanted something that could buy me more time.

The irony wasn't lost on me that I couldn't afford the one thing that, in some ways, could buy me more time—egg freezing—even though that, too, came with no guarantee.

Freezing my eggs would likely cost somewhere between £15,000 and £20,000. Money my partner and I are currently trying to save for a house deposit. Spending it on eggs that may never be used would almost certainly delay buying a home. Delaying buying a home would almost certainly delay having children. Delaying having children would only make those frozen eggs feel more necessary.

It felt like a perfect chicken-and-egg situation. Again, the irony did not escape me.

Without stable housing, I can't imagine bringing a child into the world. But waiting until I have that stability means my fertility continues to decline.

I already knew, walking into that clinic, that the biggest obstacle between me and motherhood wouldn't be biological. I walked out steadfast in the knowledge that it was financial.

The Price of Possibility

It's now been six months since the assessment. Largely, I feel the same as before I went: unsure whether I want children, but increasingly aware that time continues to move whether I've made my mind up or not.

The only real difference is that uncertainty has infiltrated my everyday life. Boozy summer nights, stressful weeks at work and my incessantly poor sleep all make me wonder whether I'm damaging eggs I haven't even decided I want to use.

I knew it was naïve to hope the assessment would give me answers. I knew I was simply trying to absolve myself of making my own decision and defer it for a little longer.

Everyone is asking why fertility rates are in decline, why "women aren't having babies". But not enough people are asking how exactly anyone is supposed to make this decision in a world where the timeline of our biology no longer matches the timeline of our lives.

That's the question that angrily flitted around my head as I left IVI London. And, unlike my follicle count, it's one no fertility test can answer.

Around the world, women’s sport is undergoing a seismic shift, and not just on the field of play. Today’s female athletes are also Harvard graduates, venture capitalists, activists, authors and broadcasters—renowned not only for their performances on the track, court or slopes, but for the multifaceted ways they influence culture across everything from politics and academics to economics and social media.

And that talent and tenacity is more necessary than ever. Because despite enormous strides towards gender parity, economic and social gaps still persist across sport. For instance, while the largest media rights deal in the history of women’s sport was signed by the WNBA this year, the average player still earns 80 times less than those in the men’s game. Turn to the Forbes 2026 list of highest-paid athletes, and you’ll find no female names, but look at the World Athletics report on online abuse at the Tokyo 2020 Olympics and you’ll find that 87% of it was directed at female athletes, with Black women disproportionately affected.

What we know, however, is that with the right visibility and support, female athletes can impact society in positive and unprecedented ways. The evidence proves it—80% of female Fortune 500 CEOs played sport in their formative years, while 55% of girls say that watching female athletes makes them feel they can do anything.

Ahead, we spotlight 50 of the women who are shaping the future of women’s sport the world over. From world record holders and Olympic champions to rapidly rising stars, these are the women to know, support and take inspiration from in 2026 and beyond.

50 Influential Female Athletes To Know, Watch and Follow—in 2026 and Beyond

1. Chloe Kelly

Chloe Kelly’s shirt-waving celebration at the Euros 2022 will forever be etched in our minds, but the Arsenal and England attacking midfielder is far more than that moment.

Now regarded as a clutch player—aka one who stays calm under even the highest pressure—for the way she consistently delivers in such moments, she was responsible for the winning penalty at the 2025 Women’s Euros and played a crucial role in Arsenal’s 2025 Champions League victory over Barcelona.

Off the pitch, she uses her voice, not just to inspire young girls to play football, but to highlight the vulnerabilities that can sit just beneath the surface of success. Speaking on Fearn Cotton’s Happy Place podcast, Kelly opened up about the anxiety, panic attacks and hair loss she struggled with during the transfer process from Manchester City to Arsenal last year.

“You look after your legs when you recover from training, but it was my head that was struggling,” she told Cotton. “Taking a step away and into a new environment was what I needed. I’m in a good place now, but I’ll never forget the times I’ve struggled.”

Her unwavering honesty and tireless commitment to advancing the women’s game are what we’ve come to know of Kelly who, as well as being recently signed by adidas, surely has many more trophies left to lift.

2. Eileen Gu

“I’m the most decorated female freeskier in history,” 22-year-old Eileen Gu responded when a journalist at the Milano Cortina Olympics asked whether she saw her two silver medals as a sign of victory or defeat. Her words, as important today as they were back in February, are characteristic of the two-time Olympian’s self-assured honesty, whose influence on the world is difficult to quantify.

Because aside from her spellbinding performances on the slopes, the Chinese American—who switched to representing her mother’s home country in international competitions in 2019—demonstrates that female athletes are multifaceted and nuanced. A 2026 Stanford Graduate who majored in international relations, Gu has balanced elite sport with studying and an international modelling career while, crucially, advocating for the growth of winter sports for women and girls in China.

3. Serena Williams

Does she need an introduction? Twenty-three Grand Slam singles’ titles (of a total 39, including women’s and mixed doubles) and a professional career spanning over 30 years, Williams epitomises the word icon—not in tennis or even women’s sport, but in sport, period.

And though she’s in the midst of a gradual transition out of international tennis, her global presence shows no signs of fading. Entrepreneurial through and through, Williams currently manages two thriving businesses—a venture capitalist firm called Serena Ventures and Nine Two Six, a multimedia production company that focuses on female and diverse stories.

As if that wasn’t enough to keep her busy, she’s also the host of the Stockton Street podcast, a series of intimate conversations about careers, family, entrepreneurship and pop culture, which she hosts with her sister and fellow tennis star, Venus.

4. Venus Williams

Who else could we turn to next? One of the most decorated athletes on the planet and a former Marie Claire UK cover star, Venus Williams could serve at 100 mph by the age of 10. Turning pro at just 14, she’d won her first Wimbledon by the time she was 20. It was the first of 23 Grand Slam titles she’d go on to win.

All this was achieved while silently battling undiagnosed uterine fibroids—a topic Williams has become a vocal spokesperson for in recent years. Foregoing her usually private persona, she’s been forthright and honest in her discussions about the years of playing through acute pain and heavy bleeding, as well as her struggles with medical dismissal and misdiagnosis—becoming a vital advocate for medical research into women’s health conditions.

There’s more, of course. Because through her love of fashion and design—she’s a fashion and business graduate and the founder of interior design firm V Starr, Williams has been dismantling stereotypes surrounding presumed oppositions between sport and the arts. “I don’t believe in putting art, or people, in a category,” she told us last year. “Design and wellness—this is kind of where I belong.”

5. Simone Biles

She’s the most decorated gymnast in history, and that’s just the one of the things to know about Simone Biles.

A prominent advocate for athlete mental health, racial equality and protection from abuse, and a champion for the rights and protection of children in foster care, the now 29-year-old appeared on the senior international stage at just 13, before winning her first global all-around title at the age of 16. Since then, she’s added seven Olympic gold, two silver and two bronze medals to her roster.

But it was her decision to withdraw from events at the Tokyo 2020 Games that sparked a crucial conversation about athlete wellbeing. After struggling with the ‘twisties’—a kind of mental block that throws off gymnasts off-balance in mid-air, and can lead to serious injury—Biles’ decision to take time off from competition became the catalyst for a movement to reframe mental health as an essential training component rather than a sideline issue.

Her bravery doesn’t end there. In 2021, she testified against former USA Gymnastics team doctor Larry Nassar for sexually abusing her under the guise of medical treatment, helping to bring about structural change within the national gymnastics system.

Whether she’ll return to gymnastics for her home Olympics in 2028 is still unknown. What is certain is that Biles is one of the most influential voices in sport, and an inspiration for women globally.

6. Ellie Kildunne

If you’re looking for inspiration, you’ll find it in spades in Ellie Kildunne. Softly spoken and as down-to-earth as a person could be, she’s an Olympian, a Rugby World Cup champion, Six Nations champion and 2024’s World Rugby Women’s 15s Player of the Year.

She’s also known for her mantra, “lukewarm is no good”, a saying taken from Roald Dahl’s book My Uncle Oswald. When we speak, though, I discover she has another phrase in her armoury. “If you want to play in the jungle, you cannot live in the zoo,” she says with a smile. “For me, I see that as: it’s OK to make mistakes, to challenge yourself and be uncomfortable because there’s a whole jungle out there.”

The newly signed Bristol Bears player certainly doesn’t shy away from discomfort and challenge, on and off the pitch. She’s spoken openly about navigating a late diagnosis for ADHD and her struggles with body dysmorphia—topics she delves into in her recently released autobiography, Game Changer. “I don’t want any young girl thinking that they have to restrict themselves, or be controlling or obsessive, to think of themselves as beautiful,” she told the BBC earlier this year.

Her motivation for the future, then, makes complete sense. “I want to drive the women’s game to places it’s never been before, but also I want to seek happiness in everything that I’m doing.” Words to live by.

7. Keely Hodgkinson

Olympic champion, world indoor champion and British record-holder Keely Hodgkinson is raw, honest and open. The 24-year-old, whose Instagram bio reads “always earned, never given”, is that rare mix of ambition and humility: unafraid to set out her stall of mighty goals, while equally ready to acknowledge the challenges and vulnerabilities that go hand-in-hand with elite sport.

At the UK championships this year, for instance, she made the brave decision to withdraw from the start line of the 400m due to tightness in her hamstring. “I think when you’re an athlete and you suffer bad injuries, you can underestimate a little bit of the trauma it leaves in your head,” she told Olympic Channel TV.

It’s this level of honesty and maturity, coupled with her wealth of achievements and playful online presence, that make her a key figure in the popularisation of women’s sports—and an idol for many young girls in athletics.

This year, she’ll race for gold at the European Athletic Championships. Beyond that, anything is possible, but there’s no doubt that many eyes will be set on her performance at the LA 2028 Summer Olympics.

8. Summer McIntosh

In the pool, Summer McIntosh is a machine. Online, she oozes fun. The 19-year-old, who stormed onto the world stage at just 14 when she placed fourth in the 400m freestyle at the Tokyo 2020 Olympics is part of a new generation of digital-native athletes who straddle the world of elite sport and content creation.

For her fans, Summer’s vlogs provide an insight into the world of one of the greatest swimmers of her generation. From day-in-the-lives to learning to front flip with cliff diver Molly Carlson, her personality is as captivating as her performances in the pool. “What excites me most is paving the way for the next generation of young female swimmers,” she tells Marie Claire UK when we put the question to her. “Inspiring girls to be brave and dream bigger than ever.”

That she does. McIntosh’s career so far is the stuff of dreams. Comprising three Olympic and two Commonwealth golds, alongside eight World Aquatics champion titles, she’s also the first swimmer since Michael Phelps to break three world records in a single meet. And really, this is just the start. Now training under Phelps’ former coach, Bob Bowman, McIntosh has her sights set on Olympic gold at LA 2028. “I’m focused on all the small and big steps it will take to get there,” she says. “I’ve been training with Bob for almost a year now, and I’m excited to continue working with him every day as we prepare for these next Olympic Games. I know he’ll prepare me to perform at my very best.”

9. Faith Kipyegon

Faith Kipyegon is so good that there are scientific studies dedicated to her potential. A paper published in the Royal Society Open Science concluded that she could break the four-minute mile—a feat previously considered impossible for women. She’s yet to do it (last year she came close in a Nike-sponsored race in Paris), but it seems only a matter of time.

It would be the icing on the cake of an already illustrious career. The greatest female middle-distance runner in history, she is a world-record holder in the 1500m and the mile, and the first woman in history to win three consecutive Olympic golds over the 1500m. Add to that an Olympic silver in the 5000m, and you’re starting to paint the picture of this remarkable athlete.

And yet, off track, there’s a bigger story. Because after giving birth to her daughter in 2018, Kipyegon made it her mission to transform maternity care in her rural town of Keringet, Kenya, where expectant mothers walk up to 35km to receive treatment. “I see women go into labour full of hope, carrying life, carrying dreams, and too many times, they come back empty-handed,” she explains over email. “Not because they did anything wrong. But because the care they needed was too far away, too limited, or simply not good enough.”

Kipyegon’s mission is to open a mother-and-baby facility in the town, transforming birth safety for mothers and babies. Named the Dare to Dream Maternity Ward, the project is being funded by Nike and is set to open later this year.

10. Sky Brown

The world first met Sky Brown in 2012 when, at just four years old, a video of her ripping at the skatepark went viral on YouTube. Now 17, she’s gone on to become the darling of British skateboarding—our first world champion in the sport, a two-time Olympic medallist, a two-time X Games gold medallist, and the first female skater to land a frontside 540 (a one-and-a-half aerial rotation): a feat Brown achieved at the age of just 11.

Central to her career is inspiring other girls to take up skateboarding. “I wanted to be in the Olympics to inspire girls to get out there,” she told TNT Sports in a documentary released in 2022. In 2024, she continued that mission with the release of her first children’s book, The Life-Changing Magic of Skateboarding.

What’s next for her? After narrowly missing out on Team GB’s Olympic surfing team for Paris 2024, she’s hinted at plans to successfully bag the skate-surf double at LA 2028. Watch this space.

11. Allyson Felix

So you thought that the most decorated track and field athlete in history had retired? Think again. In April this year, 400m legend Allyson Felix announced her plans to target the LA 2028 Olympics during the debut episode of her new podcast, Built To Last.

And who would doubt her? The 11-times Olympic medallist has been challenging the status quo since 2009, when she made the watershed decision to be managed by her brother, Wes—a choice that was met with resistance by the establishment at the time.

Felix has since gone on to become not only one of the greatest athletes of all time, but a thriving entrepreneur and maternal health activist, after her long-time sponsor, Nike, proposed to cut her pay by 70% when she fell pregnant. Following unsuccessful negotiations with the brand, Felix wrote a powerful op-ed for The New York Times that opened a conversation that transcended sport and set a new precedent for maternal rights of athletes.

Things didn’t stop there. After her split from Nike, Felix founded her own footwear brand, Saysh, becoming the first track athlete to compete in her own shoe. “It’s so much deeper than selling shoes,” she told Bloomberg. “It’s about impact. If people feel seen and represented, and we start to shift the culture, that would be success.” Felix remains at the helm of the brand, which has a policy of allowing women to exchange their shoes for a new size if their feet swell in pregnancy. She juggles it with motherhood, campaigning for improvements to maternal healthcare for Black women, podcasting and a return to elite sport.

12. Ilona Maher

Former Marie Claire UK cover star Ilona Maher is the most well-known rugby player on the planet. With over 10 million followers across TikTok and Instagram, she’s nothing short of a sensation—known as much for her work dismantling body image standards as she is for her performances on the pitch. Not that she believes it.

“Ask people who the best rugby player in the world is, and they probably won’t be able to name the woman,” Maher told us last year. “But they can name that funny girl online. It’s a focus on connecting with people.”

Whatever her take on it, her approach works. Her short-term signing for the Bristol Bears from January to March last year catapulted interest in the women’s game, instantly giving the club the biggest reach in the league and forcing entire stadium switches to accommodate the increased demand in match attendees.

If her work championing women’s body acceptance and diversity is perhaps what she’s most known for—her hashtag #beastbeautybrains has become a mantra for women the world over—she’s also a vocal critic of the pay gap between men's and women’s sport. “I would love to get on the field and just play rugby and make a million dollars,” Maher told us. “But that’s not possible right now. I don’t think there’s a single women’s rugby player in the world making over £100,000. How do you expect me to focus on the field when I can’t support myself or live a comfortable life?”

Maher’s pragmatic and tenacious work ethic is just another reason to admire her. She’s business savvy, ambitious both on and off the field, and has done the work to get to a point of confidence—in her body, her talent and her skillset. As well as being an Olympic bronze medallist and one of the best rugby players in the world, she’s a podcaster, a Sports Illustrated cover star and swimwear runway model, and, according to industry bible SportsPro, the third most marketable athlete—behind only Lewis Hamilton and Simone Biles—in the world.

13. Naomi Osaka

Naomi Osaka is a great tennis player and, we would argue, an even better person.

One of the most prominent social activists in the world of sport, her rise to fame skyrocketed in 2018 when she beat her childhood idol, Serena Williams, in the final of the US Open. From there, Osaka had a gold rush, becoming the first Asian woman to be ranked number one in the world in 2019, when she was just 20 years old, and winning three further Grand Slam titles by 2021.

At the same time, she was emerging as one of sport’s most prominent political figures, through her on- and off-court protests against police brutality as part of the Black Lives Matter movement. Her work, which was received well by tennis organisations, the media and the public, set a new example and precedent for athletes’ role in politics.

It was in 2021, after withdrawing from the French Open, that her activism expanded to the realm of mental health. Using her voice to address issues of social anxiety, depression and the lack of athlete welfare protections in sport, she raised global awareness and sparked structural reform, which led to a three-part Netflix documentary and a celebrated essay—It’s OK not to be OK—for TIME magazine.

Then there’s her enviable sense of style, using her profile as an opportunity to spotlight independent designers and showcase her heritage. In a press conference at this year’s Wimbledon, she said, “I would actually prefer to talk about my clothes. In some ways I feel like I’m a lot more equipped to talk about my clothes than to talk about my tennis.”

Whether you follow her for her tennis, style or activism, Naomi Osaka isn’t just one to watch—she’s one you can’t take your eyes off.

14. Alysa Liu

Want to know a thing or two about staying true to yourself? Ask Alysa Liu. The Olympic gold medallist, who temporarily stepped away from figure skating due to burnout after becoming the youngest US national champion of all time, was told repeatedly that she’d have to change her now-trademark striped hair when she returned to the sport.

To which, she said, no. End of. “These days, I say no to more things than I say yes to,” she confirmed in an interview with her sponsor, Nike, earlier this year. “If it’s not a hell yes, it’s a hell no.”

That fierce individuality is part of what makes her such a joy to watch. Her performances, which are a heady mix of elegance, fun and flair, led her to become the face of the Milano Cortina Winter Olympics back in February, where she won gold in stunning fashion. It’s also what makes her such an inspiration, both within and beyond sport.

“It’s cliche—but you really only live once,” she told Nike. “If something is feeling too hard mentally or physically, take a break and try other things. Step away, reassess and see if it pulls you back in. If it does, great. And if it doesn’t, then maybe you’re being pulled toward something completely new.”

15. Demi Vollering

“It all starts with dreaming,” goes the motto of the 2023 Tour de France Femmes champion, Demi Vollering (who, at the time of writing is going into this year’s race as the favourite, too). She has also won the world’s two other major multistage cycling races: La Vuelta Femenina (twice, in 2024 and 2025) and the Giro d’Italia Women, in June this year. Vollering is only the second woman to have won this trio of races.

The Dutch cyclist, who comes from a family of greenhouse growers, left her job as a florist to go fulltime on the bike in 2019 and has been outspoken about removing taboos around athlete menstrual health, as well as the importance of exercise for mental health in the years since.

She’s also been a pioneer in the growth of women’s cycling, speaking out about the need for new age group categories and better broadcast coverage of events. “I want to do what Serena Williams did for tennis,” Vollering said in an interview with The Guardian. “She’s much more than a tennis player. She transcended the sport and showed young girls that they could dream bigger.”

16. Leah Williamson

Watch any interview with the captain of the Lionesses, Leah Williamson, and you’ll feel the gravity with which she holds her position. She knows the weight of responsibility that comes with the shirt she wears; the number of young girls she inspires every time she steps onto the pitch; and the doors she and her teammates are opening for future generations.

It’s not just the back-to-back Women’s Euro victories she led the team to in 2022 and 2025; it’s the openness with which she talks about her battles with injury, endometriosis, performance anxiety and her devotion to creating more opportunities for the next generation of female and LGBTQ+ footballers.

In 2023, Williamson was awarded an OBE for her services to football; in 2026, this was upgraded to a CBE in acknowledgement of her achievements on behalf of her team at Euro 2025. As for what’s next? All eyes are on the squad qualifying for the Women’s World Cup (which she missed in 2023 due to injury) ahead of the tournament, which takes place in Brazil next June.

17. Caitlin Clark

Caitlin Clark burst onto the global stage during her collegiate career, where she became the greatest scorer in NCAA Division I history across both men and women—surpassing the record held by Pete Maravich in 1970.

Since then, she’s been shattering WNBA records for her team, Indiana Fever, helping to drive visibility and viewership for the women’s game. In fact, it’s been suggested that in 2024, she was responsible for 26.5% of all WNBA economic activity after factoring in revenue from merchandise, ticket sales, and television.

Off court, she’s the founder of the Caitlin Clark Foundation, a non-profit that expands access to education, nutrition and sports for children across the USA.

18. Shamera Sterling-Humphrey

Shamera Sterling-Humphrey is one of the best defensive netball players in the world. The Adelaide Thunderbirds player is a three-time winner of the Suncorp Super Netball (SSN) league, one of the most competitive series in the world.

This year, Sterling-Humphrey has become known as much for her off-court candour as her remarkable interceptions. In 2025, after giving birth to her son, she suffered from postpartum depression. Speaking openly on Sky Sports’ Off the Court podcast in May this year, she shared her journey through depression, anxiety and suicidal thoughts, which shaped her first few months of motherhood.

She’s since returned to competitive netball, winning her third SSN, but is unafraid to say she’s not yet out the other side. “I’m grateful to say that I’m a bit better now but I’m not where I want to be,” she said on Off the Court. “I’m still trying to find myself. I have my good days and my bad days, but I’m still not the Shamera I used to be.”

19. Jamie Chadwick

Women haven’t always been welcome in motorsports. Challenges from intermittent gendered bans as far back as the early 20th century to a longstanding lack of investment in young female go-kart drivers have ensured female drivers have been kept fighting on the sport’s fringes for years. That was until 2022, when former racing driver Susie Wolff set up the F1 Academy to increase female participation in driving.

A driver like Jamie Chadwick, therefore, has defied all the odds to be in her current position. Introduced to the sport via karting at age 12, Chadwick quickly climbed the ranks to become the youngest driver—and first female—to win a British GT title at just 16. Her career of firsts has continued since: she’s the first woman to win a Formula 3 race and the only woman to have won a race in the European Le Mans series.

Inspiring other women to enter the sport is central to everything Chadwick does, whether that’s speaking on podcasts, serving as a pundit for Sky Sports, or in her role as an F1 Academy advisor for Williams Racing. “People are finally recognising the level of talent that’s always been there,” she tells me. “In motorsport, we’re seeing more pathways, more visibility and more young girls believing they can have a place in the sport. That’s incredibly exciting.”

20. Gabby Thomas

When Gabby Thomas shattered her 200m personal best at the 2021 US Olympic trials, the world sat up and noticed. She crossed the line over half a second faster than she’d ever run before, placing her third on the all-time list behind sprint legends Florence Griffith Joyner and Elaine Thompson-Herah. “Overnight, I went from almost unknown to a favourite,” she revealed to Marie Claire UK earlier this year. “The attention and expectations were a lot to manage, but I couldn’t have been more excited to be on that Olympic team.”

She went on to take home two medals—a silver and a bronze—at the 2022 Olympics, and four years later went one step further when she became the first American woman since Allyson Felix to win three gold medals on the track in a single Olympics at Paris 2026. “She [Felix] was my original inspiration in sport,” Thomas tells me now. “I saw a lot of myself in her, so it felt very full-circle. The other day at a cafe someone actually mistook me for her, which I took as a huge compliment.”

Her performances on the track are just one side of Thomas. The Harvard graduate who majored in neurobiology and global health is focused on closing the racial health disparity gap and, in the run-up to Paris, spent five years working at the Volunteer Healthcare Clinic in Austin, Texas. As she told us back in May: “Giving back to my community helps fill my cup.”

21. Carissa Moore

In Hawaii, 4 January is Carissa Moore Day. The state officially recognised the surfer in 2016 for the leadership, grace and aloha she brings as a competitor and role model for young women. At the time, Moore was a three-time World Surf League (WSL) champion—the youngest ever to take the title at just 19 years old. Since then, she’s gone on to win the first Olympic gold in surfing history at the Tokyo 2020 Olympics and has added two more WSL championships to her medal roster.

She returned to the Olympic stage at Paris 2024, while pregnant, riding one of the heaviest reefs in the world with her baby on board. And though she’d talked about retirement afterwards, she’s now back to number two in the world, with no sign of slowing down.

Moore is also the founder of Moore Aloha, a charity organisation dedicated to supporting women’s and girls’ mental health. They focus on events which promote mindfulness, physical and emotional wellness and environmental responsibility.

22. Hannah Cockroft

Dubbed Hurricane Hannah by the media following her storming success at the London 2012 Paralympics, Hannah Cockroft is a nine-time Paralympic champion, 19-time World Para Athletics champion and a fervent activist for disability rights and inclusion.

“Growing up, I went to mainstream schools where I was always the only disabled child,” Cockroft told the Sports Gazette in 2021. “PE for me was reading a book in the library or sitting and watching or keeping score of my friends’ games. It was never getting involved.”

At the age of 12, however, after watching a wheelchair basketball demonstration at her school, the world of para-sport opened up. Today, she’s one of the most decorated British athletes in World Para Athletics Championship history, with five Paralympic gold medals and multiple world records to her name. And after becoming a mother for the first time earlier this year, her sights are firmly set on backing a return for the 2028 Olympics in LA.

23. A’ja Wilson

A Met Gala debut, TIME Athlete of the Year, a New York Times bestselling author who just happens to have a signature footwear line with Nike—oh, and the fastest ever player in WNBA history to reach 6,000 points scored: all in a career that is very much far from over for basketball player A’ja Wilson.

Becky Hammon, her coach at Las Vegas Aces, calls it the it factor. This “thing” that the South Carolinian—who is a four-time league MVP and the first player in WNBA history to score over 1,000 points in a single season—has. “I run out of adjectives for her,” Hammon told Vogue back in March.

No wonder she was offered richest contract in WNBA history to ensure Wilson remained with the team back in April, making her the first player in the league to earn seven figures—and, in the process, forever moving the needle on salary expectations for female athletes. It’s something she’s deeply passionate about. “This isn’t just like, ‘Oh, I want the million-dollar contract.’ This is for the generations after me, Wilson told Vogue in the same interview. I don’t have a problem sitting at the table until we get what we want and get what we deserve.”

Wilson also speaks openly and vulnerably about her mental health, as an athlete and as a Black woman. In an essay penned for The Players Tribune in 2021, she described her struggles with anxiety, depression and grief, and her decision to go to therapy. If you read one thing today, let it be that.

24. Fran Hennessy

Whenever I’m doubting myself, I think back to the video of nine-year-old Fran Hennessy, a smile plastered on her face, going for her eighth lap of the athletics track with her Dad, Mick, shouting words of encouragement from behind the camera.

From that little girl to an undefeated 9-0-0 professional boxing record (with two knockouts) 11 years later, Hennessy is now aiming to become the youngest ever undisputed four-belt bantamweight world champion across both men and women. At the time of writing, she has just under a year to make it happen.

Hennessy has spoken openly in the past about her childhood struggles with body image and dyslexia, and using humour as a protective mechanism for these insecurities. In boxing, though, she found home—a place where she could grow in confidence and enter pure flow.

Hennessy’s fight against the current reigning bantamweight world champion, Cherneka Johnson, isn’t yet fixed, but watch this space because it won’t be far away.

25. Zoe Bäckstedt

“Don’t limit your challenges, challenge your limits,” says Zoe Bäckstedt when I ask her for the mantra she lives by. It checks out. The 21-year-old seems to be almost limitless on a bike.

Back in June, just a week after winning a stage of the Tour de Suisse Femmes, she became double national champion in the elite women’s time trial and the road race; victories which see her make her mark on the senior stage after a stunning junior career, which included multiple World Championship titles.

While Bäckstedt is still at the very start of her career, many have tipped her to be the future of British cycling across road and cyclo-cross. As for what motivates her? “Right now, it’s the will to push myself to the limit in all my races and fight for that victory.”

26. Nelly Korda

It’s a big year for Nelly Korda. The 27-year-old world number one is US Open champion and just two points away from being inducted into the LPGA Hall of Fame—an honorary club of just 35 women who, between them, make up the greatest golfers of all time. And she’s just one world major away from completing the career Grand Slam. If she does it, she’ll be only the eighth woman in history to have won four major golf tournaments.

Her career, of course, is already peppered with greatness. A gold medal in her Olympic debut in 2020 paved the way for 2024, her most successful season to date, where she clocked five consecutive tournament wins. A number that equalled the record for the longest winning streak in women’s golfing history.

Off the course, she’s thriving, too. Deals with Nike, Goldman Sachs and Delta contributed to her becoming the seventh highest-paid female athlete in the world in 2025, while her appearance in Sports Illustrated’s iconic 2025 swimwear issue, alongside Ilona Maher, Anna Hall, Gabby Thomas and Eileen Gu, has contributed to the celebration of strong, athletic bodies within media.

27. Laviai Nielsen

If Laviai Nielsen could relive any sporting moment from her career thus far, it would be winning an Olympic medal alongside her twin sister, Lina, at Paris 2024. “After everything we’d been through—all the setbacks and disappointments in trying to reach our dreams—winning that medal with my best friend is something I’ll never be able to put into words,” she writes over email.

It seems a long way from the 16-year-old Nielsen who carried Jessica Ennis-Hill’s kit at the London 2012 Olympics. Back then, competing on the senior world stage was just a dream. Twelve years later, it was her reality. That reality, however, didn’t come without setback. In 2021, just two weeks before Nielsen was set to make her Olympic debut, she received a diagnosis of multiple sclerosis, a lifelong condition that affects the nervous system. Her sister, Lina, also has the condition and the pair have since been dedicated to raising awareness, particularly on social media, where they both share the highs and lows of elite athlete life.

“My sister and I kind of understood that we had a bit of a social responsibility with telling our story,” Nielsen told Olympics Channel TV in 2024. “We want to show people that even though there might be a roadblock, you can still continue. It might be on a different path, but you might still get to the same place.” At time of writing, that place is Glasgow, where the 2026 Commonwealth Games is underway and, where she has her sights set on a medal. With her kind of resilience, who’d doubt her?

28. Funmi Fadoju

Growing up, Funmi Fadoju’s idol was Serena Williams. “It’s not just because she’s the GOAT,” she says, “it’s because she was unapologetically herself. She never asked for permission to take up space, and she showed me that greatness isn’t about fitting into people’s expectations. It’s about having the courage to define your own, which is something I try to do every day.”

That she does. Fadoju is one of netball’s brightest rising stars, playing in defence for London Pulse and England’s Vitality Roses. Named Netball Super League Young Player of the Season in both 2021 and 2022, she’s since become a prominent figure in senior squads, earning over 40 caps for the Roses.

This summer, she’ll be on court at the Commonwealth Games in Glasgow, an event she hopes will continue to build momentum for netball, and women’s sport more widely. “It’s really amazing to be part of this moment in history,” she says. “In netball, we’re seeing more investment, more visibility and more opportunities than ever. I hope the Games will continue to catapult women’s sport to another level.”

With consistently impressive performances on court already attracting deals with the likes of Nike, there’s little doubt that the future looks rosy for this defensive superstar.

29. Doriane Pin

It’s been 34 years since a female driver entered an F1 race. The question of why is a complicated puzzle, involving investment, visibility, prejudice and stigma. But now, with a fresh wave of female drivers rising through the ranks of the F1 Academy, the idea of female representation in an F1 race feels closer than ever. At the helm of this movement is French 22-year-old Doriane Pin, the Mercedes driver who won 2025’s F1 Academy series.

Having begun her go-karting career when she was nine, Pin’s been making strides towards her dream of driving in an F1 race ever since. 2026 has already been a momentous year in that journey, with Pin becoming the first woman to drive a Mercedes F1 car back in April. Her maiden test, which took place at Silverstone, involved 76 laps of the track in the 2021 title-winning W12.

Watch this space.

30. Ros Canter

Ros Canter’s daughter, Sener, was just 16 weeks old when her mum won her third Badminton—the world’s largest equestrian eventing competition outside of the World Championships—in May 2026. The baby was no stranger to horseback, having literally been there with her when a five-months-pregnant Canter won Burghley at the end of 2025.

These are remarkable achievements, ones which sit alongside gold medals at the Olympics and World Equestrian Games, and which go a long way to dismantling the stigma around maternity in sport.

At Belsay Horse Trials this year, when asked about what had changed since giving birth with regard to keeping up with her own training, Canter joked: “Sener has lost a bit of her routine since Badminton, so I have some time in the middle of the night.” Clearly, nothing will stop her.

31. Katie Ledecky

Katie Ledecky is the ultimate professional. The nine-time Olympic gold medallist, 23-time World Champion and New York Times bestselling author has been winning global medals since she was 15. Fourteen years later, she’s as focused and humble as she was then, despite holding the record for the most Olympic gold medals in women’s swimming, and the equal highest number across any sport.

“When I was six years old, I never even dreamed of making it to one Olympics,” she told the Hurdle podcast last year. “When I won a gold medal, my family and I had a conversation, and we realised that anything more than that is icing on the cake. None of us ever imagined I would make it that far in the sport.”

That doesn’t mean she’s not ambitious. Despite breaking 17 world records so far, the swimmer is far from finished. “I’m always eager to chase something new. I’m not perfect, and I haven’t achieved every single one of my goals,” she told Hurdle. “I love the chase, I love the journey, I love the process.”

Passing on the learnings from her remarkable sporting career is a huge part of her athletic identity. She’s an advisor to Athleta’s Power of She collective and has worked closely with Billie Jean King’s Women’s Sport Foundation, which funds research and provides financial support to aspiring athletes, while also advocating for female athletes around the world.

32. Menna Fitzpatrick

Have you ever skied in low cloud with a blizzard swirling around you? That’s how Menna Fitzpatrick describes her experience as a visually-impaired skier. Britain’s most decorated winter Paralympian was born with congenital retinal folds, meaning that she has no vision in her left eye and very limited sight in her right eye.

Not that it’s never stopped her. At the age of five, she was skiing on family holidays; her dad guiding her down the mountain. Today, she has six Paralympic medals, having burst onto the international scene in 2016 when she won the World Cup title for visually impaired skiing.

At the 2018 Pyeongchang Winter Paralympics, she secured four medals, making her the most successful British athlete at a single Winter Games. Two further medals came at Beijing 2022, and at this year’s Milano Cortina Games, Fitzpatrick returned to elite-level competition despite suffering an ACL injury just a few weeks prior. Focused is an understatement.

33. Dina Asher-Smith

Dina Asher-Smith is the fastest British woman in history. The record-breaking athlete first dipped below the magical 11-second barrier over the 100m in 2015. She’s since lowered that mark even further, running 10.83 seconds to win silver at the World Championships in Doha 2019. At that same competition, she became the first British woman to win a global sprint title when she took gold in the 200m, firmly cementing her place in the history books.

Despite her commitment to track, Asher-Smith has always maintained an identity beyond sport. Graduating from King’s College London with a history degree in 2017, she’s since turned her eye to fashion and has been the face of numerous global campaigns, including the 2026 launch of the La Ferrari Dino handbag.

Now training in the USA, Asher-Smith is set to compete at this year’s European Championships, having pulled out of the Commonwealth Games due to injury. We do not underestimate her chances.

34. Aitana Bonmati

For three consecutive years, Aitana Bonmati has been FIFA Women’s Player of the Year. The midfielder, who plays for Spain and FC Barcelona Femení, is also a three-time Ballon d’Or winner; an individual award considered the most prestigious in the game.

And now her tactical analysis is becoming as respected as her game, after she stepped into broadcasting for the men’s 2026 World Cup. Working with Mexican network TUDN, she’s been praised for her breakdowns of what’s happening on the pitch and why.

In an interview with The Guardian in 2024, Bonmatí credited her mental state as the defining characteristic behind her success. “Talent is one thing, and you can work hard as well, but without this mentality of sacrifice, resilience, fight and to want to be better every day… I wouldn’t be the person I am today,” she said.

35. Katarina Johnson-Thompson

To know the footprint of Katarina Johnson-Thompson’s career is to know that she is a master of resilience. After stepping out onto the world stage as a 19-year-old at the London 2012 Olympics, where she could soak up the experience in the shadow of Jessica Ennis-Hill’s Golden Girl pressure, she was thrust into the limelight as Britain’s next heptathlon superstar.

And that she is. Look at her medal cabinet, which includes an Olympic silver, two World Championship golds (plus a further bronze), multiple Commonwealth Games titles and a cluster of international indoor medals.

Such achievements, however impressive, have been far from easy to accrue. KJT, as she’s affectionately known, has battled through her fair share of challenges, including a ruptured Achilles just months before the Tokyo Olympics. If anything, such hurdles have only made her stronger, with a reputation for wearing her heart on her sleeve that is equally admirable in the world of professional competition.

In 2024, after her Olympic silver, she released her book Unbroken in which she addressed her struggles and triumphs in equal measure, including a candid reflection on her teenage body image battles. It’s an essential read, not only for young athletes, but for women navigating ambition, confidence and relationship to their body.

36. Coco Gauff

Coco Gauff’s entry onto the world stage was something of a fairytale. In 2019, she became—at the age of just 15—the youngest player in history to qualify for the main draw at Wimbledon, going on to beat her childhood idol Venus Williams in round one. She made it to round four in the tournament, by which time she’d cemented herself as one of the most exciting prospects in the game to date. By 2023, her transformation to champion was complete when she achieved her first Grand Slam title on home soil at the US Open.

Since then, she’s become an icon on and off the court, adding the French Open 2025 to her Slam singles’ titles and becoming—like fellow pros Naomi Osaka and Venus Williams—one of the players cementing the intersection of high fashion and sport, having built globally successful collaborations with sportswear brand New Balance and fashion house Miu Miu.

37. Daryll Neita

You might think fourth place is the most agonising position to finish in athletics. Not Daryll Neita. When the second fastest British woman of all time missed out on a medal in her Paris 2024 Olympic final, she focused on the positives: “Stepped up when it mattered and did myself proud,” she shared on Instagram after the race. “Last place in the final in Tokyo, fourth place today. One thing about me, I’m gonna keep pushing.”

That unbreakable self-belief is what makes Neita so exciting. “I’ve always believed that I’m born to do track and field,” she told Marie Claire UK. “I believe that I can be the best. I just believe it.”

We believe it too. But Neita’s career isn’t just about her own performances. The sprinter is as committed to getting the next generation onto the track as she is to winning medals (and she has won plenty of medals, including Olympic, as well as at European and world championships). In 2024, she founded the Daryll Neita Athletics Community to inspire children to participate in sports, launching it with a sports day for over 100 students, and has plans to build out a programme of mentorship, workshops and events. The message she’s sending? The same one she’d tell her younger self: Never stop believing.

38. Emma Finucane

Look at 23-year-old Emma Finucane’s June photo dump, and you’ll find a mix of family photos, holiday shots, mirror selfies, pizza and coffee. You’ll also find videos of her front squatting 80kg, being interviewed alongside cycling legend Victoria Pendleton and riding in velodromes all around the world. All just part and parcel of life as the world’s fastest female cyclist who, back in February, broke the world record for the flying 200m event.

Finucane’s talent has been evident for a while. In Paris, at just 21, she won a hat-trick of Olympic medals—one gold, two bronze—to add to her first World Championship title in 2023. Since then, she’s become a two-time world champion, has signed with Adidas and become a host of the Watts Occurring Femmes podcast, a show dedicated to year-round cycling content.

“I’m not afraid to admit that I have big and bold dreams for myself,” she says when we catch up with her. “I’m motivated to be the most successful women’s sprinter there is, and I’ll chase that unless my body says otherwise.” And she wants to lead by example: “I hope to show young girls that being ambitious, and having dreams and goals, isn’t unrealistic. You can make them your reality.”

39. Zoe Atkin

I can lose hours watching the days-in-the-life vlogs of Stanford student and pro skier Zoe Atkin, who is “just a girl”—albeit one who majors in symbolic systems (a programme that combines computer science, psychology, maths and AI) and happens to also be a world champion. Oh, and an Olympic bronze medallist.

Atkin’s vlogs provide a look behind the curtain at the juggle that is student-athlete life, including training, nutrition, study, recovery and her passions outside of sport. What she shows, whether she means to or not, is the person behind the elite athlete. Her feed is, quite simply, a hugely positive place to be.

Speaking with Marie Claire UK ahead of this year’s Winter Games, she said: “It’s been a huge journey since my first Olympics in 2022. My mindset is something I work on every day. I’m very conscious of my thought patterns and emotions; I practice meditation and mindfulness every day, which really helps me to stay present.”

Sharing messages around women’s strength and body positivity, being open about the psychological side of sport, and just—quite simply—getting on with things. Inspiring and practical: that’s Atkins all the way.

40. Sydney Levrone

Sydney McLaughlin-Levrone has been making history since she was 16. The then high-schooler finished third at the Olympic trials in a new world junior record and became the youngest US track and field athlete ever to make an Olympic Games, going on to compete at Rio 2016.

As we now know, that was just the start for the 400m hurdler, who has gone on to become the only track athlete ever to break four world records over a single event. Those records—which included becoming the first female 400m hurdler to run under the magical 52 and subsequently, 51-second barrier—feature alongside four Olympic and four world championship gold medals.

That medal tally is currently on pause, as McLaughlin-Levrone has recently given birth to her first baby. With plans to make her return to training in time to target the LA 2028 Olympics, naturally.

41. Emma Raducanu

On a warm New York day in September 2021, a British A-Level student—one Emma Raducanu—became the first qualifier in history to win a Grand Slam title. And she did it without dropping a set. That single game catapulted her onto the world stage and, as the first British woman to win a Grand Slam singles title since 1977, firmly into the hearts of the British public.

In the five years since, Raducanu’s battled injury, illness and coaching changes—all under the scrutiny of the world’s media. “Long term, I want to win Wimbledon. That’s my number one goal,” she told Marie Claire UK back in 2024 (this year’s tournament was not to be the one, after being forced to withdraw due to a stress fracture). “I think it’s very easy in tennis to panic, and I’m guilty of it. You feel like you only have 10 years of your career ahead of you, and that it’s going to be over before you know it.”

Despite the pressure, she remains level-headed—and committed to a life both on and off the court. Whatever her Grand Slam status, a headline deal with Uniqlo, announced earlier this year, is just the latest of a long list of notable ambassadorships, including Dior, Tiffany, Evian, Porsche and British Airways, demonstrating her continued pulling power. Power that Raducanu makes good work of in other areas, too, regularly offering her time to inspire younger generations in tennis, visiting children at London’s Great Ormond Street Hospital and supporting community initiatives such as Surplus to Supper, which works to combat food poverty.

42. Yaroslava Mahuchikh

Very few athletes have won a World Championship gold. Let alone after a gruelling three-day escape from their war-torn home. In 2022, Ukrainian high jumper Yaroslava Mahuchikh—who was 20 at the time—won the World Indoor Championships in Serbia after a gruelling 2,000km journey by car through the Russian invasion.

Mahuchikh subsequently lived and trained as a refugee in Germany, Belgium, Estonia and Portugal, staying in touch with family and friends back at home via texts and calls. Still living away from home in 2024, Mahuchikh broke a world record that had stood since 1987, clearing a historic 2.10m at the Paris Diamond League, going on to win Olympic Gold just a few weeks later. At the end of the season, she was named Women’s Field Athlete of the Year at the World Athletics Awards for her undefeated year and world-record-breaking jump.

“Sport unites, sport helps, and athletes help each other,” Mahuchikh told Olympic Channel TV the year she left home, speaking of both her personal circumstances and wider beliefs in what sport can achieve.

And really, she’s just getting started. High jumpers regularly compete until their early 30s, meaning that (all going to plan), we’ll have at least a decade of Mahuchikh’s brilliance to come.

43. Millie Bright

Footballer Millie Bright’s career extends far beyond the pitch. The former Chelsea captain, who announced her retirement in April, had such an impact on the club and its fans that she’ll stay on as a foundation trustee and club ambassador, working closely with them to inspire the next generation. Which shouldn’t be a surprise: “It’s what I play for—to inspire young girls and boys,” she told Marie Claire UK back in 2023.

Bright’s influence on the world of women’s sports shows no signs of slowing down. An ambassador for mental health charity YoungMinds, successful podcaster and regular pundit and presenter—not to mention a new YouTube channel—Bright also recently launched The Growth Locker, an online platform is aimed at helping female entrepreneurs establish small businesses.

Stay tuned, because we’ve got a feeling there’s a lot more to come.

44. Aryna Sabalenka

Four-time Grand Slam champion Aryna Sabalenka is known as The Tiger for her fierce energy on and off the court.

A formidable star, who this year took the so-called Sunshine Double after back-to-back wins at the Indian Wells Masters and Miami Open tournaments, she’s also a vocal proponent of player rights and fair pay. At the French Open this year, she spoke openly about the need for players to receive a greater share of tournament revenue, and for tournaments to make contributions to pensions, healthcare and maternity pots.

Her influence extends beyond the court. In January 2026, she was unveiled as Gucci’s latest global brand ambassador; a move that demonstrated both her individual influence and marked another step towards closing the sponsorship gap between the men’s and women’s game.

45. Rebeca Andrade

Rebeca Andrade is back. Brazil’s most decorated Olympian, who has a total of six medals to her name (alongside the nine won at World Championship level), made her return to competition in June with a win on the vault at the Pan American Gymnastics Championships.

Andrade’s road to the top has been far from smooth. Three ACL tears in 2015, 2017 and 2019, respectively, have made her one of the most resilient and self-aware athletes in the game. It’s how she knew that she needed to prioritise rest and recovery when she made the brave (and almost unheard of) decision to take an extended break from the sport in 2025. “I’m resting. It’s very important to me,” she told Globo at the time.

Her decisiveness is something we can all learn from. Since returning to the sport, she’s made a decision to step back from the floor to focus on the vault, beam and uneven bars instead, to respect, what she has called the “limits of my body”. Either way, with LA 2028 on the horizon, it’s an exciting time—with that focus and direction the sky, surely, is the limit.

46. Amy Hunt

“You can be an academic badass and a track goddess.” So said Amy Hunt in the line that sent her viral last year. Speaking to the BBC after winning silver at the world championships in Tokyo, the Cambridge University English Graduate’s words resonated with young female athletes all over the country.

The messages flooded in, all asking for advice on how to get into Oxbridge. “I’ll always say, just give me a call, because the interview is so unlike anything else you’ll ever do,” Hunt told The Guardian earlier this year. Her eventual goal is to set up a scholarship to support track and field athletes to get into Cambridge.

For now, however, she has pressing matters on the track. And things are going well. Hunt has already set a new personal best of 10.97 seconds over the 100m this year, becoming the third fastest British woman of all time. At the UK Athletics Championships, she defeated fellow sprint icon Dina Asher-Smith to take the crown, going on to score two silver medals—in 100m and 200m—at the Commonwealth Games in Glasgow this summer.

47. Mary Earps

Think of Mary Earps and you can’t help but think of the summer of 2023. Just a year after played a pivotal role in the team’s victory at Euro 2022, that was the year she vice-captained the Lionesses to the final of the Women’s World Cup—uniting a nation behind women’s football and earning her the crown of Sports Personality of the Year.

Over those two summers, women’s football in the UK was transformed—all thanks to Earps and her team. As spectator numbers soared, the team became idols for young girls all over the country. It hadn’t always been that way, she told Marie Claire UK that summer: “I’ve spent quite a lot of my career being heavily criticised. But winning at the Euros, and the way I played, people look at me differently now.”

They certainly do. Now retired from the international game, she’s just signed for Women’s Super League team London City Lionesses—a move that brings her back to British soil after two years at Paris Saint-Germain. When asked what drew her back, Earps cited the energy of the club and its female owner, Michele Kang. “I think there’s a lot of broken promises made in women’s sports. It’s not always sunshine and rainbows,” she told The Guardian in January. But their vision and the way they’re actively working towards it—it’s not just words, it feels very much like action.”

Welcome home, Mary. It’s great to have you back.

48. Lottie Fry

At 26, Lottie Fry became the youngest dressage rider in history to win the individual freestyle title at the World Dressage Championships—taking home a second gold in the individual special class and a silver in the team dressage.

Her partner in crime, a black stallion called Glamourdale, has been described by Lottie as her “one in a million”. The pair were also part of a record-breaking Olympics for the British equestrian squad at Paris 2024, where they took individual and team dressage bronze.

And though her accolades are many, Lottie’s ride to victory has not been without it’s challenges. Her mother—Laura Fry, also a British Olympic dressage rider—died in 2012, when Lottie was just 16. Not long after, in 2014, the young rider moved to the Netherlands to continue her training. It’s where she met Glamourdale, and where she continues to train today.

There is undoubtedly a long and illustrious career ahead for them both—and we can’t wait to see it play out.

49. Nat Sciver-Brunt

Nat Sciver-Brunt is only the second Englishwoman to juggle motherhood and professional cricket. The first was Arran Brindle, who returned to international cricket in 2011 after giving birth to her son in 2008. Now Sciver-Brunt and her wife, Katherine (a former England fast-bowler), are carving their own path through family life and elite sport. “We are the guinea-pigs,” Sciver-Brunt joked in an interview with The Telegraph last year.

But Sciver-Brunt isn’t just part of the England squad who finished as runners-up to Australia in this year’s T20 World Cup. She’s captain—a role that has been 13 years in the making. Having made her international debut for England in 2013 when she was just 20, the 33-year-old is proof that you don’t need to be the loudest on the pitch to be an effective leader.

“We all know she’s not the most vocal person, and you don’t need to be,” head coach Charlotte Edwards told the England & Wales Cricket Board last month. “Your actions lead on the pitch, and that’s what she [Nat] does. She leads from the front. Juggling it with everything else—looking after young Theo—she’s kind of a superwoman in many ways.” Hear, hear.

50. Desirèe Henry

Sprinter Desirèe Henry is on her road to her third Olympics. The 200m former World Youth Champion and multiple Olympic relay medallist is documenting the journey via her YouTube and Instagram channels (both with regular cameos from her dachshund, Henry).

As well as winning medals, Henry (the person, not the puppy) has another mission—as she revealed to Marie Claire UK back in June. “I’m passionate about empowering women to build strength, confidence and a positive relationship with their bodies,” she said. “Strength is sexy, sophisticated, and most of all, feminine.”

It hasn’t always felt that way, she added: “But as I’ve gotten older, I’ve realised my body tells a story. It reflects discipline, resilience, consistency, and years of hard work. That’s something I’m proud of, rather than something I feel I need to downplay.”

The messages she shares, in interviews and on social media, all reflect this celebration of female strength, making her a much-needed voice for all of us.

You all know that strength is essential for ageing well, and that the benefits of strength workouts stretch far beyond aesthetics. Multiple studies have proven weights workouts boost confidence, mental strength, hormonal health and metabolic resilience.

That said, the weights room can feel like a minefield - which is why we've asked renowned expert Stef Williams for her top tips. While she began posting fitness content online back in 2016, she's since launched WeGlow; a women’s health app encompassing both training and nutrition. She's always been candid about her lifelong love of sport, plus the bullying she suffered due to being muscular, and the impact this had on her body image and mental health.

Today her community, which sits at over 2.2 million on Instagram, is centred on the belief that strength is about feeling our best, physically and emotionally, at every stage of life. From hormonal health and mental wellbeing, to training through pregnancy and navigating conditions such as endometriosis and uterine fibroids, Stef’s version of strength extends far beyond aesthetics and the physical development of muscle.

Below, she shares the biggest strength training mistakes she sees women making - whether they’re in their 20s, 30s, 40s, 50s, or beyond. From getting caught up in shrinking ourselves to neglecting recovery and forgetting to train our core, she teaches us, through her six golden rules of starting to strength train, that the muscle we’re building now isn’t just supporting us in the moment, but is a powerful form of insurance to protect our future selves.

Why We Should Expand Our Definition of Strength, According to Stef Williams

Classically, people hear strength training and immediately think of body building or having to lift massive, heavy weights. But that’s not all that it is.

Essentially, it encompasses any form of movement against resistance. That could be machines, dumbbells, resistance bands or even your bodyweight. People often forget that your body is weight (it’s why doing a press-up is so hard), and working with it should definitely form part of your training, whether you’re in your 30’s, 40’s, 50’s or beyond.

The goal, really, is to feel stronger and happier in your everyday movements; when you’re carrying groceries, holding children or walking up stairs. It’s about much more than being able to lift a heavy weight in the gym.

Investing in Your Strength is An Investment in Future You

For me, the whole idea of longevity is about feeling good as you age, not just living the longest possible time. We know that as women transition into their thirties and beyond, our muscle and bone mass naturally declines, as oestrogen drops. Strength training helps to minimise and slow this decline by building new muscle fibres and bone tissue.

It’s why I love the phrase, 'don’t just train for the body you want today, train for the body you want to carry you for the next forty years'. It means thinking about your future self - what would make you tomorrow grateful for the choices you’re making today?

There’s as much of a mental health component to this as there is a physical one. Strength training gives you energy, lifts your mood and builds confidence.

6 Strength Training Mistakes I See Women Make in Their 30s, 40s and 50s, and Beyond

1. You avoid it all together

"I often see women focusing exclusively on cardio because their goal is to lose fat and become smaller. They feel put off lifting weights because of a fear it will make them bulky, when in fact, this doesn’t need to be the case if it’s not what you’re looking for," shares Williams.

"In reality, even when fat loss is the goal, strength training remains important. Building muscle increases your metabolism, which makes it easier to burn calories at rest."

2. You move without intention

"Many women don’t realise that the way we move is just as important as the weight we lift. Once we understand the importance of the mind-muscle connection and the role that form, pace, holds and pulses can have on our ability to build strength, we start to be able to use resistance in the best - and widest variety - of ways," she goes on.

"It’s why practices like Pilates, which teach us how to connect our body to our mind and our breath, can lead to huge improvements when lifting weights."

3. You forget to progress

"As we get stronger, it’s important to keep challenging ourselves. We can do this by progressing the weight, reps, sets, or playing with longer time under tension. The danger is that we become used to one weight or routine, remaining there even as our body becomes stronger," the personal trainer expands.

"Whether it’s adding a little extra weight or a resistance band, it’s important to have that progression because you will be getting stronger."

4. You neglect your recovery

"So many women tell me they’re training every day but are exhausted or struggling to see results. Their bodies are holding onto so much stress and inflammation because they aren’t giving themselves a chance to rest," adds Williams.

"Sleep, time for recovery, drinking enough water: these are all as important as training itself. If you’re doing five to six sessions a week in the gym, consider swapping one of these out for a walk if you’re noticing you’re tired or not seeing results. You want to feel energised enough to complete your workouts at your best ability, rather than just making it through them."

5. You chase calorie burn

"With the popularity of fitness trackers now, it’s so easy to constantly track calories. Whilst it’s good to be mindful of what you’re burning, building strength and health for longevity isn’t as straightforward as calorie burn."

Williams continues: "A Pilates workout, for instance, might not burn as many calories as a cardio workout, but that doesn’t mean it’s not incredible for you. If you’re not working with resistance alongside your cardio, you’re doing your body a massive disservice."

6. You forget to train your core

Last but not least: "There’s an old school mentality that the compound movements we do in the gym naturally switch our core on, meaning we don’t need to do specific core exercises to strengthen it."

"But this isn’t the case," Williams explains. "Training your deep core intentionally is at the heart of everything you do, especially for women. If you have a strong core, you’re likely to have less back pain. If you have less back pain, your shoulders will feel more mobile, your chest will feel more open, and your hips will feel less tight. It’s vital for your pelvic floor. All this is why dedicating time to your core training shouldn’t be overlooked."

Stef's 6 Golden Rules For Starting To Strength Train

1. Start with 2-3 full-body sessions per week

"Starting to strength train doesn’t need to become an all-or-nothing approach. You don’t need to be in the gym every day or do sessions dedicated to specific body parts. If you’re training to feel better day to day and long term, two to three full body sessions per week is perfect."

2. Prioritise compound movements within your sessions

"Compound movements, which include exercises such as squats, deadlifts, rows, presses and lunges, are efficient and transferable to everyday life, since they work multiple muscle groups and joints at the same time. Just like when you’re walking, climbing stairs, lifting heavy shopping, bending or turning, these exercises ask your whole body to work together, making them a great way to build meaningful strength."

3. Increase resistance gradually

"You don’t need to lift the heaviest thing in the gym straight away. Start with what’s comfortable for you and just keep progressing so that you continue to feel it on the last few reps," Williams continues.

4. Focus on mind-muscle connection

"Play with pauses, pulses, slowing down the movement and focusing on the mind-muscle connection throughout your workout. You’ll feel results much quicker than if you just try to lift the heaviest thing you can."

5. Find workouts you can continue to show up for

"Ultimately, you want to enjoy your sessions so that you continue to feel motivated. Consistency is key, so finding something you can continue to show up for is essential."

6. Train for future you

"Remember the phrase, ‘Don’t just train for the body you want today, train for the body you want to carry you for the next forty years.’ It means thinking about your future self and what would make yourself tomorrow grateful for the choices you’re making today. Longevity is about feeling good as you age, not just living the longest possible time."

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History has a rather nasty habit of redefining what a “healthy” woman looks like. Welcome to 2026, where the latest version comes with a prescription.

The ideal has swung from “curves” to “strong not skinny”, to visible abs and wearable health trackers, each promising to reflect a healthier body than the last. Now, with the arrival of GLP-1 medications, we’re witnessing perhaps the most profound shift yet. For the first time, significant fat loss has become medically achievable for millions of people.

For many, these drugs represent a remarkable breakthrough, transforming the treatment of obesity and reducing the risk of life-limiting disease. But beyond the clinic, they’ve become something else: a cultural phenomenon.

And that's the picture I kept coming back to as I began reporting this story: has the Ozempic era quietly changed what women think a healthy body looks like - and is that image becoming increasingly disconnected from what actually predicts a long, healthy life?

Because while culture continues to celebrate ever-smaller bodies, longevity science is becoming increasingly interested in what women can’t afford to lose. We’re quite literally witnessing a redefinition of health itself. The healthiest body, researchers argue, may not be the lightest - it may be the one with the strongest muscles, densest bones and greatest physiological reserve.

Nothing really captures this shift better than the newfound race to develop medications that can be taken alongside GLP-1s to preserve muscle mass. As science finds new ways to help us lose weight, it is now asking an equally important question: what else might we lose along the way?

This is far from an argument for or against GLP-1 medications. In fact, I think their extraordinary rise has exposed a much bigger question: have our cultural definitions of “healthy” drifted away from the biology of healthy ageing? Increasingly, longevity researchers believe they have. Their concern isn’t whether women lose weight, but whether, in the pursuit of becoming lighter, we’re overlooking the very systems that determine how well we age.

Like so many women, I’ve watched the GLP-1 era unfold with equal parts fascination and curiosity. So I asked the experts leading one of the most important conversations in women’s health today: if muscle has become one of the strongest predictors of healthy ageing, just how much does losing it matter?

The Longevity Conversation the New Ozempic Add-On Pill Has Sparked

Does muscle loss from GLP-1s actually matter for longevity?

The honest answer here, ladies, is that researchers are still piecing it together. But based on what we already know about muscle and ageing, many believe it’s a question we can’t afford to ignore.

"We should be very concerned," says longevity researcher Kayla Barnes-Lentz. She points to research highlighting exactly why this matters: “Research suggests that between 25% and 40% of weight lost on GLP-1 medications can come from lean mass - a figure that is staggering, particularly when you consider that it can represent the equivalent of around a decade's worth of natural muscle loss during the menopausal transition.”

To put that into perspective, for women already navigating one of the biggest biological shifts of their lives, that isn't just a change in body composition; it's potentially a change to the very systems that help us stay strong and mobile.

The concern, however, isn’t cosmetic. The reason researchers are paying such close attention is that muscle isn’t just something we build in the gym; “it’s one of the body’s key longevity assets”, says Barnes-Lentz. “It helps regulate blood sugar, supports bone health and metabolic resilience, and plays a critical role in how well we recover from illness, maintain our independence and age over time.”

The challenge, then, is not simply losing muscle - it’s losing it and not getting it back. That’s why Barne’s Lentz warns we could be heading towards an “under-muscle epidemic”: with emerging evidence suggesting that when people stop GLP-1 medications, the weight they regain is more likely to be fat than the muscle they lost.

Before we all panic and start clutching our dumbbells, there’s an important caveat. “The honest position is that we do not yet know the long-term functional consequences," says physician Dr Tamsin Lewis. "The trials were built to measure weight and cardiometabolic endpoints, not strength and independence at ten years."

TLDR: researchers aren’t saying we should fear GLP-1s. They’re reminding us that the conversation can’t stop at weight loss. Until we know more about the long-term pict

What could muscle loss mean for women's healthspan?

The complication for women is this: muscle loss is already something we’re fighting against. "As we move through midlife and beyond, declining oestrogen naturally accelerates the loss of both muscle and bone. So when GLP-1s enter the chat, they're arriving at a time when preserving both is already becoming harder."

Put simply, many women are entering this stage of life with less biological reserve than they realise: a 2021 review showing that around 30% to 40% of post-menopausal women already have low bone density, while women are roughly four times more likely than men to develop osteoporosis. It’s exactly why protecting muscle becomes even more important.

The concern, she explains, is what happens when these two systems begin to decline together. The combination of muscle and bone loss - known as osteosarcopenia - is where the real risk lies. Losing either system is challenging; losing both at the same time can dramatically affect strength, mobility and independence as we age.

Sounding like a problem for your eighties? We’re urged to think again. “The foundations of how we age are being built decades earlier. We’re no longer just thinking about whether we’ll live longer, but whether we can recover from illness, stay mobile after a fall and continue doing the things that make life independent.”

If the pillars of our independence are being built decades earlier, dare I say it, but it changes how we should think about health. The goal is no longer simply detecting problems when they appear, but identifying the early signals that show how well the body is ageing.

This is where longevity science starts to challenge everything we’ve traditionally been told about measuring health. Grip strength, for example, has emerged as a surprisingly powerful predictor of future health: a simple test that offers a window into overall muscle function, resilience and even survival.

And here’s the slightly wild part: in 2018, a study found that every 10-pound drop in grip strength is associated with a 20% higher risk of all-cause mortality.

Is the Ozempic era redefining 'healthy' all wrong?

If this feature has taught me anything, it’s that longevity experts have a very different definition of a “healthy body” from the one culture is currently celebrating.

​And if I can be honest for a moment, I think many of us are feeling that disconnect. As GLP-1s continue to dominate our FYPs, I can’t help but see the transformations quietly shaping what we think “healthy” should look like in 2026. So after weeks of speaking to the professionals, I found myself wanting one simple answer: if this isn’t it, then what is?

"A healthy body is a capable one," says Lewis. "Strong enough to carry its own life, fit enough to climb stairs and hills without thinking, metabolically steady, well recovered and at ease in itself."

Notice what’s missing? Weight.

When I asked Lewis what she’d tell a woman who wanted to age as well as possible over the next 30 years, her answer was remarkably uncomplicated: build and keep muscle. Train your heart and lungs. Protect your bones through menopause. Sleep well and eat enough protein and enough real food. And regulate your nervous system so your body can actually benefit from everything else you’re doing. “Those are the pillars," she says, “that will compound over thirty years in a way no single intervention can match."

The narrative of a healthy female body in 2026 is this: “A healthy body is a capable one. Strong enough to carry its own life, fit enough to climb stairs and hills without thinking, metabolically steady, well-recovered and at ease in itself. Measure the body by what it can do and what it's made of and you measure the thing longevity actually cares about.”

Rather refreshing, isn’t it. A redefinition so many of us have been waiting for. Not a body measured in dress sizes or kilograms, but in strength, resilience, independence and the ability to keep living life on your own terms for decades to come.

Where do we go from here: more medication or a new definition of health?

By now, I can almost hear the collective sigh: “That’s all very interesting - but what do we actually do with all this information?” Well, here’s where the story takes one final, fascinating turn,

​The fact that scientists are now exploring medications designed to preserve muscle alongside GLP-1s tells us something really important: we’ve finally started paying attention to the part muscle plays in long-term health. Barnes-Lentz is optimistic about these next-generation treatments and says the early data "seems promising". But she also believes we need to be careful not to view them as a shortcut around the foundations of longevity.

"A lot of people don't want to do the hard parts of longevity," she tells me. "Resistance training and eating enough protein offset the majority of the muscle loss we're seeing. Those are still the foundations."

And perhaps that’s the bigger conversation the Ozempic era has opened up. Not whether medication is good or bad - because for many women, GLP-1s are genuinely lifesaving treatments. The quest is what role we want medication like this to play in the future of health. Will it simply help us counteract the consequences of the way we live, or will it sit alongside the basics we already know build resilience: movement, nutrition, sleep and strength?

I wholeheartedly believe the next evolution of women's health isn't about finding another way to become smaller. Maybe it's about becoming smarter about what we choose to protect.

History will likely continue to redefine what a "healthy" woman looks like. But let's make a collective promise: the next version won't be measured by how little she weighs, but by how much strength, resilience and capability she manages to keep.

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Ladies, for years I thought strength training for women came with an unspoken disclaimer: whatever you do, don’t get too strong.

Growing up in the early 2000s, the women I saw celebrated in magazines, on TV and even in my own circles weren't chasing muscle - they were chasing “toned”. The goal was lean, chiselled but, above all, not too visibly powerful. Having defined arms was one thing; actually wanting to build muscle felt like you were breaking some unspoken rule.

There was always this slightly irrational fear that one dumbbell curl too many and you’d wake up looking like a competitive bodybuilder overnight (if only building muscle worked that quickly). Strength was something to admire in athletes, but not necessarily something women were encouraged to pursue for themselves. Looking back, it’s strange that we spend so long treating strength as something to fear, rather than something to aspire to.

Thankfully, that narrative is changing. More women are embracing lifting heavier, understanding the value of muscle and realising that strength isn’t just about how your body looks - it’s about how your body functions. In fact, the benefits of upper-body training go far beyond aesthetics: a 2024 study involving more than 400,000 adults found that women who regularly strength trained had a 30% lower risk of cardiovascular death compared with those who didn't.

That’s exactly why fitness expert Stef Williams, founder of Weglow, believes upper-body training deserves far more attention than it gets. Building stronger arms, shoulders and back isn’t simply about aesthetics. According to Stef, it’s one of the best investments you can make in your long-term health; supporting everything from your posture and bone health to the strength you’ll rely on for decades to come.

So, I decided to take Williams's advice and make upper-body strength a priority for four weeks. What surprised me most wasn’t just the physical changes - it was the benefits I never expected to notice.

5 Benefits I Noticed After 6 Weeks of Arm Workouts

Why upper-body strength matters more than you think

As someone who’s spent years firmly in my Pilates era, I’ll admit it: I thought upper-body strength was basically a one-way ticket to toned arms. How wrong (or, at least, how incomplete) I was.

When I started looking into the research, I realised I’d massively underestimated the upper-body in my fitness regime. Mark my words, mastering the upper-body isn’t just another fitness goal; it’s a marker of health, future independence and how well our bodies age.

“One of the clearest indicators we have of long-term health, beyond the aesthetics, upper-body strength reflects how well your muscles, bones and nervous system are functioning,” says sports scientist Charlotte Gowers.

The numbers are hard to ignore. A 2018 review involving almost two million adults found that people with higher muscular strength had around one-third lower risk of dying from any cause - with the link appearing slightly stronger in women than in men.

One benefit I hadn’t considered? Upper-body strength protects the ageing skeleton, which Gowers says matters more for women. “Two words. Bone health. Women tend to think about osteoporosis when they’re much older, but the foundations are laid decades earlier,” she says. “Bone responds to load, so exercises where you press, pull and carry weights stimulate the bones of the spine and upper body in a way that walking simply doesn’t.”

And this matters as oestrogen declines during menopause, when bones become more vulnerable to loss. “Resistance training can help protect bone density, while low grip strength is linked to a higher risk of osteoporosis and fractures.”

Suddenly, rows, shoulder presses, and heavy dumbbells don’t just look like a route to toned arms; instead, an investment in the body we’re going to want for decades to come.

The Workouts I Followed

Better known to her community of more than two million followers as Stef Fit, Williams's approach to training couldn’t be more different to what I expected. Instead of encouraging me to lift as heavy as possible, she wanted me to slow everything down, focus on my form and make every single rep count.

I’ll admit it, this took some convincing. My usual mindset was simple: heavier weights must surely equal better results. But the two workouts I followed challenged that way of thinking entirely. Rather than racing through reps, I focused on strength, control and time under tension - and surprisingly, my muscles worked far harder than they ever had when I’d simply reached for the next heaviest dumbbell.

As Williams reminded me throughout, strength isn’t just about how much you lift - it’s about how you lift it.

If you'd like to try either of these workouts for yourself, you can access them for free by downloading the Weglow app.

Workout one:

What? A targeted upper-body strength session designed to build stronger, more defined shoulders and back muscles - areas that are often overlooked in women’s training.

Why? For building strength and muscle, Stef generally recommends working within the 12-15 rep range, though this can vary between 8-12 reps depending on the weight you’re using and your experience level.

How long? 20 minutes - a quick but efficient session focused on strengthening the muscles we so often neglect. "Focus on time under tension, aka how long your muscles are actually working under load," explains Williams. "Aim for 3 sets of each workout."

Equipment needed: Dumbbells and a bench.

Workout 2. Fiery Pilates Upper & Core

What? A Pilates-inspired strength flow combining resistance, mobility and core work to help build stability and control. All you'll need is some ankle weights, a pair of dumbbells, and a mat.

Why? “Strength isn’t just about lifting heavier; it’s about building a body that feels capable of holding it," shares Williams. "Don’t shy away from pauses. I personally like to hold for five seconds and release.”

How long? 12 minutes.

How often should you train your upper body?

If you’re wondering how often you actually need to pick up the dumbbells, Williams's advice has a welcome reality check for me: don’t overcomplicate it.

For beginners, she recommends starting with three full-body workouts a week that include upper-body movements.“Three times a week is a nice place to start,” she explains. Rather than splitting your week into strict “upper” and “lower” days, Stef believes there’s often more benefit in weaving upper-body work into sessions you’re already doing.

She’s also a fan of “stacking”, adding a little extra movement onto your existing routine, like finishing a strength workout with a 10-minute Pilates upper-body flow.

​Her biggest advice? Keep it simple. “A lot of people think they need to do these really strict splits,” Stef says, but for beginners, that can quickly become “a lot of nothing”.

5 Benefits I Noticed After Prioritising Upper-Body Strength

After four weeks of prioritising upper-body training two to three times a week, I started noticing changes that went far beyond muscle definition…

​Of course, there were obvious ones - feeling stronger, lifting heavier and finally understanding why Williams kept telling me that strength isn’t just about what you see in the mirror. But the biggest surprises were the things I hadn’t expected to notice in my day-to-day life.

1. My posture improved (more than I expected)

Posture was probably the first thing I noticed. Like many, I spend far too much time hunched over a laptop, and I’d never really thought about my upper back as something I needed to train.

​But Williams says training the back is “massively overlooked” - despite being the key to supporting better posture and helping us stand taller. Strengthening those definitely neglected muscles helped me feel more supported, rather than constantly trying to “fix” my posture.

2. I felt less tension in my body

One unexpected benefit? Feeling less tightness through my shoulders and upper body.

Williams explained that improving posture can help reduce the strain we often carry around the neck and shoulders, while building a stronger core - what she describes as “the heart of your entire body” - can also support the lower back.

3. Tension headaches reduced

This was the one I really didn’t see coming. I often suffer from tension-related headaches that last for hours. Turns out, strengthening those muscles isn’t just about creating more shape - it’s about helping your body work more efficiently.

4. Everyday tasks felt easier

Carrying heavy shopping bags, carrying the dog across the pebbled beach (dog moms will understand this), and moving things around the house suddenly felt less like a challenge.

Williams says this is one of the biggest benefits of strength training: building the kind of strength that transfers into real life - the everyday moments where you need your body to show up.

5. My workout felt stronger overall

But perhaps the biggest benefit wasn’t physical at all - it was the mindset shift. For years, I’d shy away from upper-body because, like so many women, I’d bought into the fear that lifting heavier would somehow make me “bulky”. Williams tells me this remains one of the biggest misconceptions she hears when it comes to strength training - and one that still holds many women back from picking up the weights.

Six weeks later, I no longer see upper-body training as a vanity project. I see it as a building block for a stronger, more capable body - one that can support me not just now, but for years to come.

Because the real benefit I’ve discovered of getting stronger isn’t simply how your body changes in the mirror. It’s how it allows you to move through life.

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Spend enough time on Longevity Tok, and you’ll soon stumble across the Blue Zones: the five regions said to have the highest concentration of centenarians anywhere in the world.

Since the term was first coined in 2000, when demographer Michel Poulain and epidemiologist Gianni Pes drew circles on a map of Sardinian villages in blue pen, they’ve become quite famous - studied for the biological and lifestyle factors which contribute to their population’s long and healthy lives. It led to the creation of the Power Nine - nine common lifestyle habits said to be shared by these five populations, and which many have sought to live by in an effort to age well.

I’m one of those people. I try to stay active every day, invest in my close relationships, eat a mostly plant-based diet (more on this later), and if I’m honest, I’ve taken the existence of the blue zones at face value for some time. It makes sense that the people of Okinawa, Japan; Ikaria, Greece; Sardinia, Italy; Nicoya, Costa Rica; and Loma Linda, California - with their lack of big city energy and pollution - would hold the secrets to ageing well, doesn’t it?

As it turns out, though, the research on the Blue Zones is built on some pretty shaky data. In fact, UCL researcher Dr Saul Newman won the Ig Nobel Prize in 2024 for his preprint paper debunking their entire existence. That paper has still not been published, but it does create a question mark over the reality of the Blue Zones.

So, with all that in mind, should we still be trying to live by the Power Nine habits? To find out, I spoke to leading longevity researchers, before drawing my own conclusions about which habits made a genuine difference to my wellbeing.

For more healthy ageing tips, check out our guides to strength training for longevity, how to protect your bone health and why we shouldn’t forget about our creative health. On the flip side, we’ve also got a candid guide to the longevity trends experts say you can skip.

I Tried Blue Zone Living: My review

What are the Power Nine Blue Zone habits?

Coined by explorer and National Geographic journalist Dan Buettner, the Power Nine are nine lifestyle principles said to contribute to the long, healthy lives of Blue Zone populations.

1. Build movement into your day-to-day life
2. Identify your purpose
3. Reduce stress
4. Eat to 80% fullness
5. Eat a mostly plant-based diet
6. Drink a glass of red wine a day
7. Seek out community and create a sense of belonging
8. Prioritise your family
9. Invest in friendships.

Importantly, longevity doctor Dr Rhea Kotecha says the Blue Zones themselves don’t need to exist for her to believe in the power nine. “The scientific community isn’t really divided on the habits; it’s divided on the data,” she explains. “Most of the behaviours stand up perfectly well on their own evidence, with or without the villages.”

Elliott Roy-Highley, medical director at preventative health studio Unbound, agrees. “We should promote these habits on their own scientific merits and drop the Blue Zone scaffolding.”

Are there genuine benefits to the Power Nine Blue Zone habits?

Without the Blue Zone branding, what’s so good about these nine principles?

Well, according to Dr Kotecha, it’s the ease with which we can integrate them into our lives that makes them so powerful. “These habits can be built into the architecture of life, without having to white-knuckle them through a strict regime,” she says. “Given that most health advice fails because nobody can keep it up, the power nine provides an important solution.”

Roy-Highley concurs. “Moving naturally, eating plants, developing routines to reduce daily stress, staying socially connected, finding purpose, eating moderately and prioritising loved ones - these have all been shown to be robust components of preventive and lifestyle medicine across numerous studies,” he explains.

Connection to others is particularly underrated, says Dr Kotecha. “We know from research that chronic loneliness carries a mortality risk roughly equivalent to smoking fifteen cigarettes a day - that’s not a sentence most people expect to read.”

Are there any risks to the Power Nine Habits?

Whilst by and large, the power nine principles are sound, both experts say that science has debunked the idea of ‘wine at five’.

“This is the one item where the recommendation now runs against the evidence,” says Roy-Highley, who points out that drinking alcohol increases the risk of over 200 conditions, including seven types of cancer. “The apparent protective effect of light drinking on overall mortality largely disappears once studies correct for the fact that many 'non-drinkers' are former drinkers who stopped because they were unwell,” he explains.

Dr Kotecha also makes a caveat to the idea of plant-based diets. “We want to build a plant-forward plate, rather than just empty it of meat,” she says. “Protein, B12, iron and vitamin D are all essential, especially in anyone past menopause. Without them, you trade one longevity-related problem for another.”

As such, both suggest using the power nine as guidelines, rather than strict rules. “Remember that having a multigenerational household, a walkable neighbourhood, and a supportive community aren’t always personal choices,” says Roy-Highley, who points out that these are often determined by societal structures beyond our control.

“One benefit of the Blue Zone framing is the recognition that the secret to longevity may not just be what the individual does, but also how the places, systems, and people around us create the right environments for living well for longer,” he concludes.

I Spent a Month Living By The Blue Zone Habits—Here’s What Actually Made a Difference

As the daughter of a Greek dad, I’ve been raised with the majority of the Power Nine Blue Zone habits built into my way of life. Plants have always made up the majority of our diet (I even had a six-year stint as a vegetarian), while moving my body every day and investing consistently in my family and friends are non-negotiables for my physical and mental health.

It means that, for the most part, this past month has been less about introducing new habits, and more about becoming conscious of what the habits I already rely on actually provide me with.

That said, there have been some important changes in the last month, predominantly relating to the 80% rule, finding my purpose and reducing my stress. Ahead, I outline how changes in these three areas have affected my health and happiness.

The 80% rule

I’m not afraid to say that over the years, I’ve had a very chequered relationship with food. I know many women will relate. I’ve cycled through various restrictive diets and iterations of trying to shrink my body, which, to this day, means that I struggle to tune in to my own internal cues of hunger and fullness. I’ll often find myself pushing myself to extreme hunger only to then eat way past fullness, as if in fear that I’ll never see food again.

All that made the idea of eating to 80% pretty daunting. I never want to slip back into restriction, so setting myself rules on the amount I could eat triggered initial alarm bells.

What I quickly discovered, however, is that when you remove rules about snacking between meals or coming back for seconds later if you’re still hungry, eating to 80% fullness isn’t a problem. It leaves you feeling less sluggish after a meal, less bloated or uncomfortable and actually encourages you not to allow yourself to reach the point of extreme hunger before eating.

Finding purpose

What can I say - I’m just a girl in my late twenties. Of course I struggle with my sense of purpose. Is my job meaningful enough, am I missing out by not being in a relationship, will I want a family one day, should I be travelling the world? These questions swim around my head almost daily.

And while I can’t tell you that I’ve got anywhere close to answering them in the last month, I have spent more time thinking about my passions, what I’m good at, and what makes life worthwhile. Things I’ve come up with include:

• raising awareness for women’s health through my job as a journalist
• giving people a safe, supportive space to move their bodies through my run club
• making time to expand my horizons by reading, researching topics I don’t know about and connecting with new people and perspectives

While I think this is probably a lifelong project, I’d highly recommend setting some regular time aside to think about your purpose - at the very least, it makes you feel like you’re getting closer to it.

Reducing stress

I’m naturally quite highly strung, which means I get stressed easily (yes, I’m an eldest daughter). Deadline pressure, too many emails, change of plans, a frosty text from a friend; these are all things which can set my brain whirring, and not in a good way.

My goal this month wasn’t to force permanent calm - it’s unrealistic and would just make me more stressed. Instead, it was to pay more attention to how my body felt under stress, to communicate it with those around me, and to carve out small moments of calm between the chaos of work, socialising and travel.

For me, that looked like eight hours of sleep, morning and evening reading, journaling, regular yoga and weekly therapy. These are just what works for me; for you it might look different, but I truly believe that tuning into your body, however you choose to do it, is the first step to managing stress. It takes practice, but trust me, it’s so worth it.

The verdict

Whether the Blue Zones exist is up for debate, but after this month, I honestly don’t think it matters. Like the experts, I’m fully on board with the idea that these nine habits are good principles to live by. Whether they really determine how long we’ll live, I can’t say, but they’ve certainly made my life feel better, and that’s really as much as we can hope for.

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For years, I’ve been the woman who never knew when her period was due without consulting an app. My phone knew where I was in my cycle long before I did. It knew when my period was expected, when I’d probably start craving crisps, and when I should lock in for the next three to five working days. My menstrual cycle wasn’t just something I experienced; it was something I outsourced.

Like many good obsessions, it began innocently enough. I downloaded Flo so I wouldn’t be caught out wearing white trousers. Before long, I was logging cramps, moods, sleeps, libido and breakouts with the diligence of someone conducting a long-term clinical trial. If you’ve ever wondered whether you’re genuinely furious with your partner or simply two days from your period, you’ll understand the appeal.

I was far from alone. We’re living in the age of the quantified woman, and our menstrual cycles have become another stream of data to analyse. The world’s three largest period-tracking apps have now been downloaded more than 250 million times. Need I say more?

The irony? Despite years of meticulously collecting information about my cycle, I wasn’t convinced I actually understood it - and that didn’t sit right with me. Believe it or not, we have more information about our menstrual cycles than any generation before us, yet a 2026 study of more than 383,000 UK women found that over one in five still couldn’t say how long their cycle actually was.

Then it dawned on me: the women before us managed to understand their bodies long before smartphones arrived to narrate them. Perhaps what I was missing wasn’t more data, but a different way of making sense of it.

Which is what led me to Traditional Chinese Medicine, which interprets the menstrual cycle through patterns across the whole body: sleep, digestion, stress, emotions and energy. I took years of my cycle history to Maddy McCarthy, founder of Yin Space and TCM practitioner, and asked her to read it back to me. Would she see something my app hadn’t? Could the monthly symptoms I tick off tell an entirely different story?

Let it be known that my quest for more answers isn't driven by the belief that we need to track less. More so by a different question: in our pursuit of understanding our bodies, have we become fluent in data but forgotten how to listen?

What I Learnt About My Cycle From a Chinese Medicine Practitioner

The Rise Of The Cycle Tracking Era

So what drove me to swap graphs for a body-first approach? Curiosity, mostly. Even with all the data I’d collected, I still had the nagging feeling that I was missing the point. And if we’re honest with each other (welcome to your safe space), most of us didn’t download a period-tracking app because we suddenly developed a passion for endocrinology. And as we’re constantly flooded with ways to optimise our wellbeing best, it was perhaps inevitable that our menstrual cycles would become another stream of data to analyse.

​I was no different. The more I logged, the more I convinced myself that I was getting closer to understanding my body and the series of unfortunate events my period would bring. After all, that’s what we’re sold, isn’t it? That enough information eventually brings insight.

​The data suggests many of us have bought into exactly that. A UCL study of predominantly UK users found that almost two-thirds had been using a tracking app for more than a year, while 43% said logging had become part of their everyday routine. And we’re no longer just tracking periods. We’re recording everything else, hoping that if we collect enough dots, they’ll eventually connect on their own.

​And sometimes they do. Tracking can be genuinely empowering, helping spot patterns, prepare for symptoms and advocate in medical appointments. For many, tracking is the thing that starts the conversation. I know first-hand that seeing patterns written down can be the first time symptoms that once felt random begin to make sense. But I also couldn’t shake the feeling that I’d become incredibly good at collecting information, while getting no closer to understanding what it was trying to tell me.

What Happened When A Traditional Chinese Medicine Practitioner Read My Cycle

Before McCarthy even attempted to interpret my cycle, she did something that felt almost radical: she listened.

​Our initial consultation lasted 90 minutes, and it was probably the closest thing to therapy I’ve experienced outside an actual therapist’s office. There was no racing through a checklist or trying to squeeze years of symptoms into a ten-minute appointment. Instead, she asked about everything. My period’s patterns, yes, but also my digestion, my cervical mucus, whether I experienced clotting, whether my pain travelled, and even how I’d describe myself emotionally. I volunteered details I’d never thought to mention to my GP, not because they’d never asked, but because I’d never considered them relevant.

​Then, in our follow-up appointment, she started connecting the dots. From a TCM perspective, she said the strongest pattern running through my symptoms was what practitioners call Blood Stagnation, a TCM term used to describe when the body’s circulation is thought to have become obstructed. The dark blood, sharp travelling pain and 50p-sized clots all pointed towards stagnation, while the fact that I ran hot and felt overwhelmed by the slightest bit of heat suggested a second, overlapping pattern: “Heat sitting alongside the stagnation.” Together they explain why the pain is as severe as it is.

​What surprised me most was how she intercepted my PMDD. I’d described the familiar pattern: seven to ten days of what can only be described as a black cloud, followed by an almost eerie emotional flatness once my period arrived. The health anxiety that seems to settle in my chest for no obvious reason. In my mind, these had always sat in a separate box labelled mental health - or, more dismissively, just hormones. McCarthy didn’t see separate boxes; she saw the same pattern showing up somewhere else.

She explained that, in TCM, my system appeared to be running low on the resources it needed at exactly the point in my cycle they were most in demand, while the stagnation prevented things from moving as they should. The endometriosis, digestive flare-ups, anxiety and PMDD weren't four unrelated conditions competing for attention; they are one story being told in different ways.”

Whether or not you subscribe to that interpretation, I found that after my first two sessions of decoding my cycle’s data, the shift in perspective was fascinating. For the first time, nobody was treating my emotional symptoms as an inconvenient side note to my physical ones - or vice versa. My period wasn’t the problem to solve; it was part of the conversation my body had been trying to have with me all along.

What Science Can (And Can’t) Tell Us About Our Cycles

Walking out of my appointment with McCarthy, I couldn’t stop thinking about one question: was she describing something medicine hadn’t explained to me yet - or was she using different language to describe the same thing?

According to consultant gynaecologist and Medical content creator Dr Brooke Vandermolen, it may be less of a contradiction than it first appears.

“Both are asking why symptoms don’t track hormone levels in a simple, linear way, and both treat the menstrual cycle as a marker of wider health rather than an isolated event,” she explains. “That’s why modern gynaecology increasingly talks about the menstrual cycle as a ‘vital sign’, alongside blood pressure and heart rate.”

I’d naively assumed Western medicine and Traditional Chinese Medicine were having entirely different conversations. In reality, they’re often looking at the same person through different lenses. Where TCM describes patterns of Blood Stagnation, heat and energy, Western medicine looks at hormones, inflammation and physiology. The language differs, but the observation is increasingly shared: sleep, stress, digestion and emotional wellbeing all influence menstrual health.

As Vandermolen explains, “the clearest overlap is the mind-body link: chronic stress and poor sleep measurably suppress the hormone signal that drives ovulation, which is the same territory TCM describes through emotion and energy.”

That doesn’t mean the two systems are interchangeable. Modern medicine remains essential for diagnosing conditions like endometriosis, ruling out serious pathology and providing evidence-based treatments. But as Vandermolen notes, “science still has unanswered questions. We don’t fully understand why two women with similar hormone levels can have completely different experiences of PMS or PMDD, or why severe symptoms don’t always neatly match what appears on a scan.”

Perhaps that’s why my appointment with McCarthy resonated so deeply. My app had collected the data. My GP had helped me understand the medical picture. McCarthy offered another way of interpreting the patterns I’d been noticing. Understanding my body, I realised, required all three.

Acupuncture for My Cycle: What I Learned

The next part of my treatment with McCarthy was acupuncture to address the patterns she believed were contributing to my symptoms. The idea was to encourage movement where blood was thought to be stagnant, helping to ease pain and clotting around my period, while supporting my body through different phases of my cycle.

Unexpectant of what I was going to feel, lying on the treatment couch, I felt almost unnervingly aware of my body. Every sensation felt sharper. My breathing slowed. My nervous system actually seemed to exhale. It felt, oddly, like giving my body a huge glass of water.

According to McCarthy, “acupuncture isn’t designed to chase individual symptoms. Within TCM, treatment focuses on the underlying pattern beneath them.” Around my period, McCarthy encourages movement where blood is thought to be trapped, helping to ease pain and clotting. Afterwards, the focus shifts towards rebuilding and nourishing the body for the next cycle. Before my period, treatment changes again, with greater attention paid to supporting the nervous system and the symptoms associated with PMS and PMDD.

TLDR: the treatment evolves with the cycle itself, adapting to what the body needs, meeting you exactly where you are.

Beyond The App: What Tuning Back into My Cycle taught me

Here’s where I’ve landed: I don’t think the problem is that we’re tracking our cycles too much. I think we’ve started relying on the tracking a little too heavily, mistaking data for interpretation.

I haven’t deleted my app. In fact, I still use it. But the relationship is different. Working with McCarthy gave me something my app could never: a framework for understanding my symptoms, and acupuncture gave me space to respond to them rather than simply record them. It wasn’t a cure, and it didn’t make promises about eliminating my pain. Over time, it helped my body feel calmer, my symptoms less overwhelming, and my cycle like something I could work with rather than brace myself against.

Whether this explanation has resonated with you or not, I left with something I’d been missing: trust in my own body. The app still helps me predict my cycle. Acupuncture helped me respond to it.

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We love a wellbeing trend as much (more) than the next person here at MC UK, and add Pilates into the mix, and it's safe to say - we're completely sold. And there's certainly been no shortage of Pilates iterations doing the rounds in the past few years: wall, vertical, contemporary, Tower - you name it, we've tried it.

The reasons for our Pilates obsession are manifold: we know that the practice enhances posture, core strength, flexibility and balance (check out this study, from the Muscles, Ligaments & Tendons Journal) while also improving mental health outcomes, too - see this research, published in the journal Healthcare (Basel).

And we're not alone: nothing gets the A-listers out in force quite like Pilates, with celeb fans ranging from Harry Styles (we're yet to bump into him at a London class, but trust us when we say, we're trying) and Lewis Hamilton (ditto) to Jen An and Lady Gaga among others.

So, you can imagine our excitement when a shiny new style of the practice started popping up on our feeds: red light Pilates. Naturally, I was first in line when it came to giving it a whirl - keep scrolling to find out how I got on, but while you're here, don't miss our guides to the different types of Pilates, the best Pilates workouts of all time and the best Pilates moves for building muscle - plus, find out how one Health Writer got on when she tried Pilates toe taps every day for a week, here.

Red Light Pilates Is the Internet’s Newest Wellbeing Obsession–so I Tried It

What is red light Pilates?

If you're new to the trend, this bit's for you. It's worth noting that there are a few different iterations of red light Pilates, and it's commonly mistaken for hot Pilates.

"Although they’re often combined, red light and hot Pilates are not the same thing," explains personal trainer and Pilates instructor at Yoga-Go, Deborah Luciano. "Hot Pilates focuses on using external heat to warm up a room, with the objective of elevating the heart rate faster, deepening flexibility, and facilitating a detoxifying sweat.

“Red light Pilates, on the other hand, involves sessions that take place under specialised red or infrared LED ceiling panels and lights. This is thought to help reduce cortisol and post-workout soreness, as well as support collagen production. Though some studios combine red light therapy with a gently warmed room, or vice versa, their goals and benefits are not necessarily the same.”

What are the purported benefits of red light Pilates?

It's important to note here that the majority of the benefits associated with red light Pilates still come down to the Pilates itself, rather than any light or heating aspects - but that's not to say that you won't reap the rewards of the session. Let's take a look.

1. It challenges the body

Pilates might be low-impact, but anyone who has tried it can attest that this absolutely does not mean it's low intensity or low reward. Add in some red light, and you're challenging the body in a whole new and deeper way.

"Red light Pilates gently warms the muscles, preparing the body for movement and encouraging deeper, more effective muscle activation," shares Sol Bouille, founder of The Island. "It allows you to move with greater ease, helping you explore a fuller range of motion while maintaining control and precision.

"Additionally, it supports a stronger, more dynamic practice, making it easier to sustain challenging sequences."

Sounds good, right?

2. It might boost recovery

Now for the science bit: studies show that red light therapy might enhance recovery, with benefits for athletes including improved muscle strength, endurance and reduced risk of injury, alongside accelerated muscle regeneration.

"Red light therapy may provide an additional benefit for some people by supporting recovery, reducing muscle soreness and promoting skin health, but the evidence for combining it specifically with exercise is still emerging," notes Pilates trainer and founder of Rare Street Pilates, Nikki Behrens. "The biggest benefits still come from Pilates itself. Regular practice improves core strength, posture, mobility, balance, coordination and body awareness while helping to reduce aches and pains associated with modern lifestyles."

3. It can improve flexibility

"The warmth of a red light Pilates studio enhances circulation, delivering warmth throughout the body and helping muscles feel energised and ready to perform," agrees Bouille. "It deepens the mind-body connection, creating a calm, focused space where breath and movement work in harmony.

"Many people find the even, soothing warmth more comfortable than conventional heated rooms, making it easier to settle into the flow of the class."

4. It's relaxing

Ok, hear us out: while the workout itself isn't going to feel particularly relaxing, afterwards it's common to feel a sense of calm and ease of movement, which can last up to a day.

"The combination of movement, warmth and focused breathing often leaves participants feeling deeply relaxed, with many saying they enjoy a better night’s sleep after class," notes Bouille. "The infrared environment adds a soothing, sensory element that encourages people to slow down, focus on their breath and become fully present in the moment. For many, it feels like a complete wellness ritual rather than simply an exercise class, an opportunity to build strength, release tension and leave feeling energised yet calm."

Who is red light Pilates best for?

While we're the first to advocate a consistent Pilates practice for practically anyone and everyone, there are some people who might want to swerve the heated trend.

"Infrared-heated Pilates may not be suitable for everyone," cautions Bouille. "People who are pregnant, have certain cardiovascular conditions, heat intolerance, or other medical concerns should seek advice from their healthcare professional before participating in heated exercise classes.

"This being said, those who enjoy exercising in warmth and find it helps them move more comfortably will enjoy it; likewise, people experiencing muscle stiffness, as the gentle heat can help the body feel more supple before and during movement.

"It's also great for anyone looking to improve strength, mobility and flexibility in a supportive environment, to enjoy a mindful, restorative experience, and those who wish to deepen their mind-body connection, using breath, precision and movement to improve focus and body awareness."

I tried red light Pilates - my honest feedback

You should know, I love Pilates. If it were up to me, I'd be doing it all day, every day. But real life has a tendency to get in the way (three kids, a job and a dog - not to mention, it's the middle of the summer holidays), so when I say I was thrilled to be heading to a Saturday lunchtime class, I'm not exaggerating. As I make my way to South Kensington's Burn Lab, I'm once again counting myself lucky that I get to call this work - but I won't lie - I'm apprehensive about how tough the class will be, and the fact that it's already a balmy 27 degrees in London isn't helping matters, either.

And rocking up to the studio, just off a super cute, quintessential London mews, my fears aren't even a tiny bit allayed: there's matching Alo sets and 20-somethings everywhere. Which is fine, I tell myself - Pilates is for everybody, after all, right?

Soon enough, I come face to face with my first hurdle: attempting to pull sticky lycra on over my already sweaty body. PSA: there's no changing room here, as such - just a very hot cloakroom that does little to calm my nerves - so arrive dressed for class!

But this being said, the studio is great: there's plenty of space, gorgeous equipment and even electrolytes and chilled bottled water on tap. I can't wait to get started.

And it doesn't take long for my worries to evaporate, once we start a gentle cat-cow flow and some intentional breathwork. The instructor, Madeleine, is super clued into us, and checks we're all happy for hands-on adjustments to form straight away (always the sign of a great teacher).

So far, so good - but the gentle pace (unfortunately) doesn't last, and we're only a few minutes in when that infamous Pilates burn starts to build. And when I say I've never sweated so much in my entire life - believe me.

It's safe to say this isn't a class for the faint-hearted. Even as a seasoned Pilates-goer, I check my phone for the time more than once, and yes, I take some of the modifications, too.

Do I enjoy it, nevertheless? In a word: absolutely. I love it. It could easily become a (slightly too expensive) habit, and I literally bounce out of class, drenched in sweat, feeling like I can take on the world. And that feeling lasts a good few hours, even battling through weekend West End crowds - no mean feat. And that dodgy back that's been bugging me all week? Gone. It could be coincidence, or it could be the red light - either way, I'm taking it as a win.

As for whether the session will boost my longevity, I imagine it will take more than one class - and we'll have to wait and see - but overall, it's a hard recommend from me. Run, don't walk, to your nearest red light studio to try it for yourself. Just don't forget to take a towel...

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If you've never tried trail running, it might seem daunting as a beginner. But take it from a team of trail runners - there's a particular kind of freedom that comes with leaving the pavement behind. You're left with your thoughts, the rhythmic sound of your breathing, and the beauty of nature around you. It encourages a more mindful approach to running, forcing you to slow down and forget splits, speed, and Strava kudos for a second.

You don't need any great technical skill, but it is wise to be armed with some basic information before heading out for your first trail adventure. Which is why we've spoken to Flora Beverley, an ultramarathoner and trail runner, for her top tips. Beverley’s 123,000 followers know her as a trail running fanatic, sustainability activist and advocate for those living with chronic illness, after her own Epstein-Barr diagnosis in 2023 led her to post openly about her battle with chronic fatigue.

Now, she's targeting a 200km, 5-day race across the Dolomites at the end of September. Having only started running in 2019, she’s proof that whoever you are and whatever your circumstances, it’s never too late to fall in love with running and the great outdoors.

Below, she shares her top tips for anyone wanting to try trail running. While you’re here, we’ve also got guides to the benefits of tech-free exercise, how trail running compares to road running, and how the trails helped me rediscover a love for movement. Plus, if you’re in the market for them, these are the trail running shoes athletes actually wear.

I’m A Former Road Marathoner Who Fell in Love With The Trails—My Top Tips

How did you first discover trail running?

“I first started running in 2019 and went straight into training for the Tokyo Marathon. Although it was an incredible experience, unsurprisingly it led me to get injured because of the massive increase in running. After the race I could barely run 2km on the road without pain.”

“That’s how I took up trail running - I found that I could run on the trails without any pain. I quickly realised that, for me, it was much more enjoyable and interesting, so I stuck with it. The rest is history.”

What do you love most about trail running?

“Everything. The views, the smells, the nature, the peace and quiet, the people. Trail running is like meditation for me; a full sensory experience. I don’t even run with headphones because I enjoy the sounds so much.”

“But if I had to choose one thing, it would be the scenery. There’s so much research behind why getting out in nature is good for you. When you add in the scientific benefits of running itself, it really is a double-whammy of feel-good hormones. I almost always come back feeling more relaxed.”

Do you have a favourite trail route?

“For me, the wilder the better. My favourite race ever was the Beyond The Ultimate Highland Ultra - a three-day ultramarathon in the highlands of Scotland. It was so remote that we had to get a boat to it as there were no roads. It’s also a rewilding site and, as a former biologist, I was nerding out the whole way.”

Do you have goals for the future?

“Absolutely. After nearly four years of returning to training from chronic fatigue, I’ve got some big goals. My next race is a 50km trail race in the Brecon Beacons, and that's part of my training for a 200km, 5-day ultramarathon across the Dolomites at the end of September. I’m terrified for them both, but after years of struggling to run 5km, it’s the biggest privilege to be able to do these races again.”

“Whatever happens though, my ultimate goal is to enjoy running without fear of relapse. Moving from ‘having to’ to ‘getting to’ has been my biggest mindset shift over the last four years. What a privilege it is to choose my own suffering.”

10 Trail Running Tips From An Ultra Marathon Runner:

1. It doesn’t matter where you start, just start

“Trail running doesn't have to be in the mountains or super technical. It could be your local park or woodland, or a river path.”

2. Forget about your watch

“The different terrain might make your run feel harder because your body is doing lots of extra work to stabilise itself. Work off your effort level, not a specific pace.”

3. Don’t be afraid, or ashamed, to walk

“I never run up a steep hill in ultramarathons, and it can actually be a lot more efficient to power hike up. You're not going much slower, but you're using significantly less energy. Run what you can, walk what you need.”

4. Invest in trail running shoes

“Your road shoes will be fine for flatter, dry trails, but as soon as there's a bit of a hill, a few rocks, or a bit of mud, you'll benefit hugely from trail shoes. They aid grip on the trails, allow you to trust your feet, and may help with stabilisation too.”

5. Join a club or run with friends

“It can be intimidating moving to trails, especially if you're worried about getting lost. Trail runners are the friendliest people, and running with others allows you to focus on the new terrain rather than trying not to get lost.”

6. Look up and around

“It can be tempting to look at your feet when the surface is a bit uneven, but try to enjoy the scenery. It'll reduce your perceived effort and make the run go a lot faster.”

7. Lift weights

“Everyone should be doing this anyway, but if you trail run, you're definitely in need of some strength training. From the tiny tendons and ligaments that help to stabilise you, to your quads and glutes that get a bashing each time you run down and uphill, everything will benefit from being stronger.”

8. Follow a training plan

“It's impossible to get better without keeping consistent, and I find a training plan helps massively with that. Keep a few of your runs on the road and build up to adding more runs on the trails each week to help your body adapt.”

9. Take snacks

“When you run for any longer than an hour, you'll need to eat on the move. I love flapjacks and trail mix, but experiment and find what works for you. You may have to build up, but you can train your gut in the same way you train your fitness.”

10. Have fun

“Enjoy it. Trail running is supposed to be fun. Stop to take pictures, listen to the birds, chat to friends, smell the flowers. When I stopped worrying about how fast I was going, I actually became so much faster, because I was getting out so much more often.”

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Not so long ago, Formula 1 occupied a fairly predictable corner of British culture. It belonged to petrolheads and dads trying to explain tyre strategy over a Sunday roast. There’s no denying the glamour existed, but mostly further afield. Monaco had its superyachts, and Ferrari was worshipped like a religion in Italy. But the average British Grand Prix? It was less fashion week and more camping chic.

Today, Silverstone has become one of the best-dressed events. You wouldn’t think you’re walking through the gates at a motorsport track—rather, stepped into a well-dressed festival. As I weaved through the queuing crowd, I studied the OOTD’s. As far as the eye could see, I saw fans dressed in vintage leather racing jackets and papaya McLaren cropped tees paired with capri leggings. Someone in a butter-yellow linen co-ord balanced an iced latte in one hand while fumbling for her ticket, while another fan adjusted the brim of his Mercedes cap.

I heard fans discussing how amazing Chase & Status’ set was on the main stage on Saturday night. People weren't just there for motorsport, but a full weekend line-up of music, including David Guetta and Anne-Marie (I guess you could argue it was a festival of sorts).

But Formula 1 hasn't just become more popular—it’s become aspirational. Like Wimbledon, Glastonbury and Royal Ascot, the British Grand Prix is now as much about who's attending and what they’re wearing as it is about the world-class racing. Somewhere along the way, it's quietly earned its place on Britain's summer social calendar.

How F1 Became More Than a Race

Despite what it may say on your ticket, the event doesn’t begin on the Friday morning of race weekend. In fact, it doesn’t even begin at Silverstone at all. In the days leading up to the British GP, F1 spills into London's luxury hotels, flagship stores and rooftop bars. Tommy Hilfiger celebrated its Cadillac F1 partnership last Wednesday with driver Valtteri Bottas, who joked that if he could raid anyone's wardrobe, it would be his former Mercedes teammate Lewis Hamilton's, “Not only for the style, but because of the value of his wardrobe!”

Watchmaker TAG Heuer also hosted an intimate evening with Red Bull driver Isack Hadjar and F1 Academy driver Megan Bruce. The racing may happen at Silverstone, but the social calendar starts long before the lights go out.

But Formula 1 hasn’t abandoned its traditions. The paddock remains the most coveted place to be on a race weekend, and when I found myself swiping through the turnstiles for the first time, I had to pinch myself. Hundreds of fans lined the entrances hoping for a glimpse of their favourite drivers, while inside, the teams’ motorhomes became base camp for the weekend. I found myself doing another form of people-watching.

Outside Ferrari, people gathered hoping to catch sight of Lewis Hamilton, or in my case, wondering whether Kim Kardashian might make an appearance. Instead, I found myself walking past Queen guitarist Brian May, then moments later crossing paths with Love Island stars Grace Jackson and Luca Bish. Two very different worlds colliding in one paddock, but perhaps an example of what Formula 1 looks like now.

A Bigger Crowd, the Same Obsession

The most striking detail is that the old and new worlds don't feel at odds with one another, and that extends beyond the paddock. This year, 564,000 people visited the British GP across the weekend, making it Formula 1's highest-ever race attendance. I watched on as lifelong fans listened to the Radio Silverstone commentary, sat alongside people who were first-time visitors and discovered the sport through TikTok. Some groups came for the racing, others for the atmosphere. But by lights out, they were all cheering for the same thing.

It's that growing audience that's transformed what a race weekend looks like. Beyond the grandstands, Silverstone has become a mini city of luxury hospitality lounges, brand activations, and beautifully designed spaces that rival those of some of the chicest hotels. The circuit is so vast that there’s even a dedicated hospitality shuttle bus service, ferrying guests between countless trackside lounges scattered across the historic track.

One of the latest additions has been The Pop Up Hotel, where I spent Saturday’s Sprint Race and Qualifying. Best known for creating one of Glastonbury's most sought-after luxury camping experiences, founder Mark Sorrill brought the concept to the British Grand Prix, a sign that the race has evolved into a summer holiday destination in its own right.

"Fifty per cent of our guests are female," he tells Marie Clare UK. "The audience has broadened enormously, even in the space of a year. We've got a crowd who may have discovered the sport through Netflix’s Drive to Survive and its lifestyle appeal, alongside people who've followed Formula 1 for decades because of family, heritage and a love of racing. Everyone's there for F1, that's quite magical."

While at the hotel, what struck me wasn't the Dyson Airwrap station on offer to freshen up your hair, or even the on-site spa, where massages are accompanied by the unmistakable soundtrack of V6 hybrid engines roaring around the circuit. It was the track-side swimming pool, because where else could you watch Formula 1 while floating beside Hangar Straight?

Where Horsepower Meets High Fashion

It's true that Netflix's Drive to Survive has helped Formula 1's cultural transformation. The show did for the sport what The Crown did for the monarchy, translating something familiar into drama. Some viewers probably didn’t initially watch it to analyse team strategy; they were there to get an insight into friendships, rivalries and personalities unfolding behind the scenes. I was one of those fans. For me, it was former Red Bull driver Daniel Ricciardo's cheeky personality in the first season that drew me in. Results became almost secondary, and I found myself supporting him through each race that didn’t go his way and every team change, from Renault to McLaren. To this day, there's still old Ricciardo merchandise stuffed in my wardrobe that I can't quite bring myself to throw away.

As Formula 1 found a new audience, its stars found a new role. The paddock became as much a showcase for personal style as it did driving talent. Someone who’s long understood that concept is Lewis Hamilton. For over a decade, he’s arrived at circuits in carefully curated looks that blurred the line between athlete and fashion editor. Throughout those years, Hamilton's style choices attracted criticism from traditionalists who questioned whether fashion had a place in F1 at all. That conversation feels almost unrecognisable now. He’s not only a seven-time world champion, but one of the most influential figures in sport and culture, co-chairing the iconic Met Gala and using one of fashion's biggest stages to champion Black designers. In many ways, Formula 1 didn't teach Hamilton to embrace fashion; the sport simply caught up with him.

The next generation has followed suit. Today's drivers understand that the paddock begins the moment they step out of the car, with arrivals planned almost as carefully as qualifying laps. Fashion has become another form of storytelling, one that travels from the circuit to luxury campaigns, magazine editorials and front-row seats at Fashion Week. Even teams are embracing the shift, with Gucci's recently announced collaboration with Alpine F1 signalling just how closely the worlds of motorsport and luxury have become intertwined.

But it’s not limited to designer brands. While asking fans and celebrities alike who they were wearing to the race weekend, there was only one response to my question. Marks & Spencer. This year, they became an official partner of the British GP, hosting the first-ever fashion catwalk at Silverstone. It was a symbolic moment: style was no longer something happening around Formula 1; it had become part of the spectacle itself.

Sharry Cramond, Marketing Director for Fashion, Home & Beauty at M&S, says it was a bold step for the brand. "It's a great example of how we’re showing up in new, unexpected ways at the UK’s biggest moments and delivering something that no one has done before. Silverstone is where sport, music and culture come together."

A Celebration of a Growing Community

The shift can also be visible in the rise of F1 Academy, the all-female racing series which gives a new generation of drivers a platform to compete and redefine what the paddock looks like. This year marked their first appearance at Silverstone, and while standing on the starting grid, I felt a glimpse of where the sport is heading. Alongside the racing, there was a fresh approach to how these athletes are presented, with partnerships from brands including Sephora, Wella and Puma reflecting a sport increasingly interested in beauty, fashion and lifestyle, as much as lap times.

Wella's immersive pop-up had fans testing their driving reactions, Minnie Mouse was encouraging spectators to get their Disney driving licence, and messages of support for the teams could be left by fans, displayed on a piece of artwork shaped like a Formula 1 car. The set-up felt less like a sponsor installation and more like a celebration of a growing community. Watching the response around the series, it was clear this was no longer a niche corner of motorsport. The paddock told a different story, one where young women aren't just watching from the sidelines; they're competing and becoming the faces of the sport's future.

Yet Style Was There All Along

The thing is, style has never been absent in F1; it just simply wasn't always recognised as 'style'. Britain’s become uniquely positioned to embrace this evolution. Being home to the majority of F1 teams, the country's motorsport heritage gives the glamour something that newer races arguably lack: a sense of authenticity. At Silverstone, luxury isn't a performance layered on for social media; it sits on top of decades of sporting history.

And that’s why the British Grand Prix has become such a compelling place to be. Unlike Wimbledon, it’s not all about strawberries and punch. Unlike Royal Ascot, there are no strict dress-code expectations. Formula 1 exists somewhere in between, a rare space where tailoring meets trainers, vintage watches meet streetwear, and quiet luxury sits comfortably alongside a team cap and designer sunglasses. Perhaps that's the secret of the British Grand Prix's new allure. It’s never asked people to dress for the occasion. It has simply given them one worth dressing for.

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If there's two words that strike fear into the heart of any working mum, it's these: summer holidays. The constant juggle of work, childcare, snacks (the endless snacks!), impromptu taxi driving and more mean that those six weeks that should be the most relaxing of the year are, in truth, anything but.

We're stretched thinner than ever, and the first thing that usually has to give, for me, is any kind of lengthy workout. Those hour-long runs and full-body sessions are put firmly on the back burner until September - but this doesn't mean that I'm relinquishing my fitness goals entirely.

This year, I've come across a new solution that's hitting the holiday workout sweet spot: quick strength tri sets. Not as scary as they sound, they're keeping my strength, mood and metabolism on the straight and narrow when chaos reigns around me - and the best bit? They can be done in just 15 minutes.

While that may not sound like a lot (especially if you're used to longer workouts) rest assured that what strength tri sets lack in minutes they make up for in efficiency: studies show that shorter workouts still offer substantial health benefits, significantly lowering our risk of all-cause mortality, heart disease and cancer (check out this study, from the European Heart Journal).

Convinced? Me too - so I tried them for two weeks. Keep scrolling to read all about it and find out my favourite tri sets for summer strength and more, but while you're here, don't miss our guides to the best strength training moves for healthy ageing, the different types of strength training and the best at-home strength training workouts, here.

Quick strength tri sets have revolutionised my summer workouts - my review

What are quick strength tri sets?

If you're new to the concept of tri sets, rest assured: unlike much else in the health and fitness sphere, they're really straightforward. We're talking three exercises, performed consecutively.

"A tri-set is simply three exercises performed back-to-back with little to no rest between them, before taking a short recovery," explains Peloton instructor Ben Alldis. "You then repeat that sequence for multiple rounds. The exercises can target the same muscle group (intra-muscular), opposing muscle groups (e.g. push/pull) or the entire body for a greater cardiovascular challenge.

"Tri-sets are one of my favourite ways to train and a favourite strength technique and programming structure for me to coach."

What are the benefits of strength tri sets?

Here at MC UK, we won't recommend workouts that don't have a slew of scientific benefits, and tri sets fit the bill perfectly. Let's dig in.

1. They're efficient

Firstly - and perhaps most importantly, when it comes to choosing a summer holiday workout - tri sets are one of the most efficient ways to work out.

"The biggest benefit of tri sets has to be their efficiency," agrees personal trainer Aimee Victoria Long. "Many of my clients are CEOs, entrepreneurs and parents who genuinely don’t have an hour to spend in the gym. Tri-sets allow them to build strength while also increasing training density, meaning more work is completed in less time."

2. They encourage consistency

Consistency over perfection is something you'll hear trainers wax lyrical about, and they're not wrong: the best workout is the one you'll keep coming back to. Quick tri sets are (relatively!) easy to fit into the most packed of days, meaning you're more likely to get them done.

"Perhaps most importantly, they’re realistic," agrees Long. "Consistency always beats perfection, and a well-designed fifteen to 20 minute strength session completed regularly will deliver far better long-term results than an hour-long workout that’s constantly skipped."

3. They boost cardiovascular fitness

While most training has some cardiovascular benefit, the intensity of a tri set session means your heart and lungs will work extra hard.

"Tri sets keep the heart rate elevated, so you build strength while also improving your cardiovascular strength and conditioning," notes Alldis.

4. They're great for building muscular strength and endurance

"Tri-set exercises can target the same muscle group to increase training volume and provide a strong stimulus for muscle growth, or different muscle groups to create a more time-efficient full-body workout," explains Dr Tom Brownlee, associate professor, high-performance training expert and performance advisory board member at My Protein. "They can also be an effective way to develop muscular endurance and, when programmed appropriately alongside progressive overload, provide an effective stimulus for muscle growth."

5. They're engaging and accessible

You don't need us to tell you: nobody likes a dull workout. Tri sets are highly adaptable, fast and engaging - there's no time to be bored. Additionally, you can structure them any way you like, making them super accessible, no matter how experienced a lifter you are.

"Tri sets are great for everyone from beginners to advanced lifters, provided the exercises and weights are appropriate for their experience level," advises personal trainer at Nuffield Health, Keiran Douglas. "These exercises are ideal for anyone looking to make the most of their workout time, working particularly well for people who are aiming to build muscle and endurance."

How to perform strength tri sets

So, how do tri sets work?

"Set yourself up with the dumbbells or equipment needed to perform each exercise," advises Alldis. "The key is to maintain consistent movement through the three exercises with minimal rest. I always encourage people to focus on quality movement rather than rushing. Just because you're moving quickly between exercises doesn't mean you should sacrifice technique."

Alldis recommends the following structure:

• Exercise 1 → 10 reps
• Straight into Exercise 2 → 10 reps
• Straight into Exercise 3 → 10 reps
• Rest for 30 to 90 seconds
• Repeat for three to four rounds.

Who are strength tri sets best for?

As touched on above, tri sets are great for almost everyone, from beginners to seasoned athletes alike.

"Tri-sets are suitable for almost every level of athlete," shares Alldis. "They're especially great for busy professionals with limited training time, parents fitting fitness around family life, as well as anyone looking to build strength while improving their fitness. They're also good for intermediate and advanced lifters wanting to increase training density and get more from every session.

"A word of caution, though: for complete beginners, I'd usually spend a few weeks building confidence with the fundamental movement patterns before introducing tri-sets. Once your technique is solid, they're a fantastic way to make workouts more efficient, engaging and effective."

I tried quick strength tri sets for two weeks - here are my unfiltered thoughts

Week one

As week one of the summer holidays rolls around, I'm excited to get started with tri sets, but not before I find out exactly how to structure my sessions. Alldis recommends

"I tend to programme tri-sets around movement patterns rather than chasing muscle soreness," he tells MC UK. "The goal is to create balanced, efficient workouts that build strength while keeping you moving. One of my favourites is a classic push-pull-legs tri-set, comprising a chest press, a bent-over row and a goblet squat."

Exercises pinned down, it's time to get started. And it's safe to say: 15 minutes feels both endless and super quick - once it's over. Alternating between upper and lower body helps, as it allows for recovery during sets, while the rests in between sets are - and I can't emphasise this enough - crucial.

I'm surprised by how fast I reach fatigue, too: even when the weights feel totally manageable to start with. By the end of the third set, I'm so ready to drop them - but that's exactly where you want to be, according to coaches.

As for whether 15 minutes feels like enough, trust me when I say it absolutely gets that heart rate up! If you have more time and need more, you can always tack another one on for a back-to-back session - I settle for a post-workout walk to finish off, and it feels like the perfect blend of intensities.

Week two

We're deep into the holidays now, and my time is becoming more precious by the day - but that said, it's really nice to have an excuse to carve some time out for myself, even if it's only 15 minutes.

This week, I tackle one of Dr Brownlee's favourite sessions, targeting the lower body and comprising 12 x Romanian deadlifts, 10x Bulgarian split squat on each leg (alternating) and 12x glute bridge.

And let me say this: it was tough. "This combination targets the glutes, hamstrings and quads from different angles, making it a great option for building lower-body strength and muscle while also improving stability," shares Dr Brownlee. "Adding a resistance band placed above the knees during squats or glute bridges increases tension through the movement for an added challenge, too."

There's only one way to sum up the next few days: DOMS. But I wouldn't have it any other way, and it's great to know I'm really working those muscles to fatigue.

Will I continue with 15-minute strength tri sets? For the rest of the summer, absolutely. Longer term, while I'll definitely still include them in my workout routine, I'll be focusing on a well-balanced blend of strength, cardio and mobility work alongside good sleep and nutrition, for the biggest wins.

Shop MC UK's go-to strength kit now:

At least once a year, my dad likes to jokingly remind me that, had I not had a meltdown on a tennis court in a Tenerife resort at age three, I might’ve made it big as a child model.

Instead, as a patient photographer tried to capture a shot of little me poised to hit a perfect forehand, I yelled, “BUT I CAN’T PLAY TENNIS”, between fat sobs.

Gentle clarification that I didn’t actually have to play tennis to feature in what was probably a promotional magazine for the hotel apparently failed—as too did offering me an ice cream for my efforts. I didn’t know how to write my name or tie my shoelaces yet, but I had already acquired an aversion to sports that I’d inadvertently nurture for decades to come.

At school, I feigned illness and injury to evade PE lessons—classes I couldn’t wrangle my way out of triggered all-consuming anxiety. And, regrettably, I stopped watching and enjoying football with my Dad. The overarching feeling was that my sports skills and knowledge were both so lacking that it simply wasn’t for me—and I know that many other millennial women had a similar experience.

Fanbases Are Flourishing

Thankfully, the landscape of women’s sport looks a lot different today. Games are more frequently broadcast on television. Female athletes are more visible and influential than ever before. And viewership is soaring. The Women’s Rugby World Cup 2025 final drew a record-breaking 82,000 spectators, making it the most attended women’s rugby game in history. In football, several WSL teams now play all of their home games at their respective club stadiums, including Arsenal, who have an average attendance of 35,000 at Emirates Stadium.

Research commissioned by the BBC earlier this year confirmed that the fanbase is flourishing. 24 million people in the UK now identify as women’s sports fans, up from 18 million in 2021—an increase of 33% in five years. Just last month, a report by Nielsen Sports revealed that women’s football is on track to become one of the world’s top five sports by 2030.

Women’s sport has never been more accessible, for athletes and fans alike. And yet, we’re haemorrhaging young talent because fewer girls are dreaming of becoming professional athletes than ever before.

Falling "Dream Rates" Juxtapose Rising Viewing Figures

That’s according to research by the charity Women in Sport, which revealed that the number of girls aspiring to reach the top in sport has nosedived from 38% to 23% since the 2024 Olympics. Meanwhile, boys’ dream rates are stable at 53%. This means that there is a 30% gap in the number of boys and girls with athletic aspirations – the highest it has ever been—which Women in Sport have called the "Gender Dream Deficit."

The research shines a light on how much girls feel that they belong in sport in 2026. It also reveals the underlying reasons that girls are dreaming less. “In this year’s research, the girls we spoke to expressed a stronger demand than ever for more local opportunities, more single-sex spaces, greater diversity and choice of sport, and better representation—not just in the media, but on the pitch and the sidelines,” says Women in Sport policy manager Rachel Williams.

While rising visibility has undoubtedly inspired some, it has also highlighted the adversity that still comes with being a female athlete. “It casts light on just how hard it is for girls to reach the top of sport and the obstacles female athletes must navigate once they are there, from underfunding and lower pay to the lack of professional pathways and support,” says Williams.

Girls’ falling dream rates demonstrate that, while advancements in women’s sport are worth celebrating, there’s still work to be done. “Visibility on its own is not, and will never be, enough to get more girls into sport,” Williams says.

So how do we address the Gender Dream Deficit? Frustratingly, many of the changes needed fall outside of the scope of what’s possible for the individual, according to Williams. “There are systemic changes that need to happen to create more opportunities for girls, fund them properly and, ultimately, tackle the societal stereotypes that tell women and girls that sport is not for them.”

Perhaps, were these barriers dismantled 30-odd years ago, I might’ve been confident – or at least curious – enough to participate in sports much sooner. Instead, in a turn of events that feels very full circle, I completed my first tennis lesson just last week—sans sobbing.

If it all feels a bit hopeless, Williams stresses that we mustn’t underestimate the impact that parents can have on their children's aspirations. “Our research has consistently shown that girls from sporty families are more likely to love sport themselves, and parental support and encouragement are some of the key things that support girls to be active,” Williams says. “Many girls (48%) say their mum is one of the key role models that encourages them to be active.”

It might seem like a big responsibility to shoulder, but child psychologists assure that the simplest strategies are often the best. Below, they share their best advice for encouraging your children to build a healthy relationship with sport.

1. Make Women’s Sport More Visible in Your Home

“One of the most powerful things parents can do is make women's sport visible,” says registered psychologist Dr Carolyne Keenan. This could involve watching games together on the television, attending local matches where possible and actively celebrating female athletes.

“Social learning theory suggests that seeing women compete and succeed at the highest level helps girls believe that sport is something they can do too,” explains sports psychologist Lucy Ballinger. “Additionally, when parents take the time to sit and watch women’s sport with their child, it sends a message that they value women’s sport.”

2. Encourage Your Child to Try Lots of Different Sports

Sometimes, the issue isn't a lack of ability or interest, according to Keenan; it's simply that a child hasn't yet found the environment within sport where they feel they belong. “The more opportunities girls have to explore movement, competition and teamwork in different ways, the more likely they are to find something that feels like a good fit,” she says.

Unsure how to initiate the conversation without applying too much pressure? Ballinger advises encouraging exploration over commitment by saying something like: ‘Let’s give it a go and see what you think’. “This lets your child know that their enjoyment is important and that they don’t have to continue if they don’t enjoy it or if it is not the right fit.”

3. Focus on Enjoyment and Effort, Rather Than Performance or Results

“Enjoyment is one of the biggest factors in whether girls continue participating in sport,” says Ballinger.

When performance outcomes are prioritised over enjoyment or effort, children can begin to feel under pressure, Ballinger warns. “They may experience anxiety and low confidence, increasing the risk of them dropping out of sport,” she says. “But when the emphasis is on having fun, developing friendships and learning, children can develop a genuine love of sport that encourages lifelong participation.”

A post-sport debrief usually presents a good opportunity to shift the focus away from performance outcomes. Instead of asking ‘did you win?’ or giving unsolicited technical feedback as a conversation opener, Ballinger suggests asking questions such as: ‘did you have fun?’, ‘what did you enjoy?’, ‘What did you learn?’

4. Let Your Children See You Being Active

“Children learn through observations, so when they see their parents are active themselves, this sends the message that being active is a normal, enjoyable part of life,” says Ballinger.

She recommends:

• Letting your child see you enjoying exercise, rather than treating it as punishment.
• Scheduling activities to do as a family, such as going for a walk or swimming.
• Talking about what you get out of engaging in physical activity and how it makes you feel – stronger, more energetic, less stressed, and so on – rather than focusing on appearance.
• Showing them that there are different ways to be active.

5. Challenge Gender Stereotypes

Don’t let gender stereotypes go unchecked when they arise.

“If a child says, 'boys are better at football' or 'girls aren't as sporty,' parents can respond with curiosity and conversation rather than criticism,” says Keenan. “Asking questions such as 'what makes you think that?' or sharing examples that challenge those assumptions can help children think more critically about the messages they are absorbing.”

Bottom line? This isn’t just about sports, Keenan says. “It's about helping girls develop the belief that they are allowed to take up space, pursue ambitious goals and participate fully in areas that have not always felt designed with them in mind. That's a lesson that extends far beyond the playing field.”

You know what I find shocking? The fact that, no matter how good I get at lifting barbells, pushing sleds, or stretching resistance bands, nothing humbles me in quite the same way as my own body weight. If you’ve ever done a HIIT workout, HYROX or even a mat Pilates class, you’ll know what I mean. Because between all the complex equipment-based movements, it’s the press-ups, pull-ups and burpees which really stump me. These are the moves that have me shaking by rep four, the ones which most stubbornly resist progress and which are the first to suffer when my routine slips.

It’s why I wasn’t that shocked to read that the number of press-ups we can do in a minute might give some indication of how long, and how healthily, we’ll live. But here’s the catch. The landmark Harvard study published in 2019 was - *shock* - conducted entirely on men. Healthy male firefighters, to be precise. The researchers, who studied the men over a ten-year period, found that those who could do over 40 press-ups had a 96% lower risk of heart disease than those who could do fewer than 10.

It got me thinking: what is it about this simple, free test of full-body strength that so closely connects it to our cardiovascular health? And, given our vast (and underresearched) physiological differences, can the same guidance really be applied to women?

In search of answers, I spoke to two leading female personal trainers about the power of the press-up, and how they use it in their own coaching. Ahead, their reflections.

And if you’re interested in other longevity tips and tricks, check out our guides to the grip test, the best longevity exercises and the routine habits doctors actually use to promote a longer lifespan.

Can Your Press-Up PB Predict Longevity? It’s Not That Simple, But It is Important

What is the press-up test?

Put simply, the press-up test is a measure of how many full press-ups you can do in one go (with good technique) before you reach the point of fatigue.

“It’s popular because it doesn’t require any equipment, takes just a few minutes and gives a really good snapshot of upper-body strength and overall fitness,” explains Meg Landi, Trainer at Barry’s UK.

Personal trainer, Aimee Victoria Long, agrees. “Although people tend to think it’s just an arm exercise, a good push-up actually requires your whole body to work together. Your chest, shoulders and triceps are doing the pushing, but your core, glutes and hips are all working hard to keep your body stable and aligned.”

That, she says, is why it’s such an interesting marker of fitness. “It gives you an impression of overall functional strength rather than isolating one muscle group.”

Is the press-up test a reliable predictor of longevity?

Here’s the thing: any kind of resistance training is good for longevity. It helps to preserve our muscle mass, supports our metabolic health, is linked to slower cellular ageing and has even been found to reduce the chance of premature death from certain cardiovascular and neurological conditions, such as heart disease and dementia.

But is there anything really that special about press-ups? According to Long, it’s less about the exercise itself and more about what it indicates about our overall lifestyle. “Someone who can perform 40 push-ups is probably also exercising regularly, carrying a healthy amount of muscle, looking after their cardiovascular health and generally living a healthier lifestyle,” she says, in reference to the Harvard firefighters study.

The bigger, more important message here, she explains, is that strength training really matters. “We’re seeing more and more research evidence that maintaining muscle as we age is one of the best things we can do for our long-term health. So rather than chasing a magic push-up number, I’d encourage people to focus on building strength consistently.”

Landi agrees. “It [your press-up PB] is definitely not a crystal ball for how long you’re going to live, but it can tell us a lot about your overall health.”

Does the research on press-ups apply to women as well as men?

Given that the largest study on the press-up test centres exclusively on male participants, I was curious to know how the results translate to women.

“Personally, when I’m working with female clients, I’m looking at strength as a whole rather than one exercise,” says Long, who emphasises that, whilst the general conclusions are useful, we can’t automatically apply the exact numbers from the Harvard study to female bodies.

“Women naturally have less upper body muscle mass than men because of our physiology, so comparing the same push-up numbers doesn’t really give us a fair picture,” she explains.

And while both she and Landi would like to see further research done specifically on women, to give a clearer picture of the way that strength training impacts our longevity, both say we can still apply the current findings to the way we train.

“The questions I’m asking are: are they getting stronger year after year? Can they lift heavier? Can they get up and down off the floor easier? Are they maintaining muscle through perimenopause and menopause?” says Long. “Those things tell me more about long-term health than any specific number.”

How to improve your press-ups, according to a personal trainer:

So, what does all this mean in practice? Well, what it demonstrates is that full-body strength exercises like press-ups are an effective and efficient way to protect and build muscle mass and improve overall fitness; all of which are consistently connected to healthier ageing.

And whilst there isn’t one magical number that you need to hit to guarantee a long and healthy life (wouldn’t it be nice if there was?), gradually chipping away at your own personal best is not only a powerful motivator; it’s also a great way to ensure you’re building strength over time.

It’s why we asked the trainers for their top tips to improve your press-ups at every age - whether you’re in your twenties, your fifties, sixties or beyond.

1. Focus on quality over quantity

When it comes to strength training, technique is everything, says Long, who shares her favourite coaching cues.

• Brace your core before every rep.
• Think about keeping your body in one long straight line.
• Lower slowly with control.
• Aim to bring your chest close to the floor rather than craning your neck.
• Imagine pushing the floor away from you as you press back up.

2. Modify if needed

If a full press-up isn’t manageable yet, Landi says we shouldn’t be afraid to modify. “Start with incline push-ups on a bench or a wall,” she recommends. “It’s a brilliant way to practice the movement pattern and build strength.

Long agrees. “I’d rather someone perform beautiful incline push-ups than struggle through poor-quality reps on the floor.”

3. Practice regularly

“Like any movement, push-ups are a skill as much as they are a strength exercise - the more consistently you practise them, the better they’ll become,” says Long, who reminds us that press-ups should always come as part of a well-rounded strength programme, rather than something we practice in isolation. She recommends “chest presses, rows, shoulder presses and core work,” as good examples of press-up supportive strength training.

Shop MC-UK approved strength-training essentials now:

Imagine spending years preparing for the biggest competition of your life. Every early morning, every training session and every sacrifice leading towards one moment. Then, six weeks before you step onto the start line, your body becomes an opponent you never trained for.

That was the reality of Paralympic champion Charlotte Henshaw in the build-up to the Paris 2024 Paralympics.

A sudden change to her endometriosis medication threw her hormones into turmoil just weeks before the Games. She bled almost constantly for four weeks. Every day became a balancing act between managing debilitating symptoms and preparing for the race she had spent years chasing. Yet almost nobody knew.

"I was in that state of flux, trying different hormone treatments in the last six weeks leading up to the Games. My hormones were completely out of whack. I was pretty much bleeding constantly for four weeks," she says. "Nobody knew what I was having to endure every day. I tried to just get on with it as best I could."

Henshaw went on to make history, becoming the first-ever paracanoe athlete to win double gold at a single Paralympic Games. But behind those medals is a story shared by thousands of women in sport: the invisible effort of competing while managing a condition that many people still misunderstand.

Despite endometriosis affecting an estimated 190 million women worldwide (1 in 10), diagnosis remains painfully slow. In the UK, women wait an average of nine years and four months for a diagnosis, while 82% say they have had their symptoms dismissed. For elite athletes, those years of uncertainty can become another opponent—one that refuses to play fair.

But this story extends far beyond the podium. According to Endometriosis UK, 62% of women have missed out on sport or exercise because of period pain. Behind that statistic are countless moments that rarely make headlines: a girl sitting in a school changing room, hoping that the cramps will pass before PE begins. A teenager quietly dropping out of a club because she cannot explain why she keeps feeling unwell. A talented young athlete begins to believe she lacks discipline when actually she has been trying to compete with a condition no one has the language to recognise.

If elite athletes can spend years learning to push through symptoms they cannot explain, what hope do the next generation of women in sport have of recognising the signs?

For decades, women’s health was the conversation elite sport wasn’t having. Periods, hormones and chronic pain were pushed to the sidelines, quietly endured rather than openly discussed. Luckily, that's finally changing. From Leah Williamson and Bethany England to Elinor Barker and Charlotte Henshaw, more sportswomen are speaking openly about endometriosis and challenging the idea that resilience means suffering in silence.

Their stories arrive at a defining moment for women’s sport. As female athletes step into the spotlight like never before, the curtain is finally lifting on what elite performance really demands, and what it can cost.

For Henshaw, it meant arriving at the biggest competition of her life without knowing what her body would allow. For marathoner Lillie Bleasdale, it meant starting training sessions wondering whether she would be able to finish them. For content creator and Pilates instructor Stef Williams, it meant reaching a point where pushing through was no longer proof of strength. And for Barker, it meant discovering just how powerful she could feel when the pain was no longer standing in her way.

Their stories are different. And so are their sports. But the battle is remarkably similar. These are the stories of what happens when elite athletes stop hiding the battles they have been fighting all along—and what we can all learn from them.

What Training Looks Like When Your Body Won't Cooperate

Elite sport is built on a simple promise: if you put in the work, your body will meet you halfway. Endometriosis breaks that promise. No matter how carefully you train or recover, years of preparation can be undone by a body you cannot predict. The body you’ve spent years relying on can begin to feel like an unreliable teammate.

There is one common thread that links each of these women’s experiences together: every training session begins with the same question. Will my body let me do this today?

For Lillie Bleasdale, the hardest part wasn’t her training. It was never knowing whether her body would allow her to complete it. "I spent a lot of time getting frustrated with not seeing improvement in my running, or not being able to understand why I was so fatigued even though I felt I was doing everything correctly," she says. "On paper, my training week doesn't really change, but the reality is fairly different."

During a flare-up, Bleasdale describes every mile feeling just that little bit heavier than it should. But it isn’t just the pain that follows her onto the pavements. It’s the exhaustion, bloating and the all-encompassing feeling of being unwell.

Some weeks she’d tick off every run. Others, lacing her trainers, felt like a victory. The training plan didn’t disappear. It just became written in pencil instead of ink, rewritten according to whatever her body decided that day. "Even if I complete the sessions, I'm often just trying to get through them, rather than getting the quality out of them."

Professor Mark Gillett, Chief Medical Officer at the Professional Footballers' Association, says Bleasdale's story is one he sees time and again. “Athletes can spend months, or even years, being investigated for musculoskeletal injuries or gastrointestinal conditions before anyone considers endometriosis.”

By then, the consequences reach far beyond missed training sessions. “Pain disrupts training and recovery, so key training sessions can be compromised or cancelled," he explains. "I’ve seen embarrassment or pride often lead to a delay in disclosing symptoms, which can be highly debilitating." He adds that persistent abdominal pain can also affect core stability, increasing the risk of back problems in athletes already placing extraordinary demands on their bodies: “Ultimately, understanding an athlete's symptoms and recognising the patterns behind them is just as important as the training plan itself.”

Scroll through Williams' social media feeds, and you’d probably think she was a woman who’d cracked it. A picture of consistency, discipline and resilience. That was the version of herself she allowed the world to see. But behind the carefully planned sessions and polished posts was a reality far harder to see: a body she no longer understood. She’d never heard of endometriosis before being diagnosed. Instead, when her body no longer responded to training as she’d always known it to, she blamed herself.

Then, during a routine workout her husband was helping her film, everything unravelled. Halfway through a plank, she hit a wall: “I could feel my body reaching a limit I just couldn’t push past. I just remember collapsing and crying—I was trying to get through enough reps to be able to upload the video."

It was a moment that stayed with her, not because she couldn’t finish a workout, but because she realised this was no longer something she could simply overcome through willpower.

Bleasdale thought she wasn't training hard enough. Williams thought she wasn't doing enough. Neither realised their bodies had been trying to tell them the same thing all along.

The Hidden Mental Load of Competing With Endometriosis

Pain makes up only half of this story. The other half happens inside your head. Maybe I’m imagining it. Maybe I should try harder. Maybe I’m making a fuss.

For these athletes, whose identities are often built around discipline, resilience and pushing beyond their limits, those doubts can become almost as debilitating as the condition itself.

"When your body is your job and your livelihood—and it relies on you feeling at your best at any given moment—it's really, really difficult to get your head around. Some days, my body just didn't want to do what I wanted it to, and I didn't have a reason for that," says Henshaw.

For Olympic cyclist Elinor Barker, the mental burden became inseparable from the physical one. During long periods of abdominal pain and relentless fatigue, she found herself expending as much energy hiding her symptoms as managing them: "The fatigue got worse the longer the pain lasted: I was making such a huge effort to hide the pain I was in from my coaches and teammates," she says. "On the worst days, it affected my ability to do basic things around training, like cooking and eating enough."

For Williams, that pressure didn’t just come from sport. It came from millions of followers expecting the strongest version of her every day. As she struggled, she found herself worrying she wasn’t doing enough. "It felt like a constant battle," she says. "With the constant thought in my head being ‘there’s got to be something wrong with you’. And then there's shame around it. It's quite a heavy emotion to feel."

Online, the pressure was even harder to escape. As her symptoms caused her body to fluctuate, followers criticised her training. "I would get thousands of hate comments like, 'You're not lifting heavy enough,'" she recalls. What they couldn’t see was that strength no longer looked like adding more weight to the bar. It looked like learning what her body could carry that day and having the courage to honour it.

Health psychologist Dr Sula Windgassen says this self-doubt is no coincidence. "Elite athletes can become trapped because the very qualities that make them successful, pushing through pain, suppressing discomfort and prioritising performance, are reinforced by a culture that often dismisses women's symptoms," she explains. "Over time, this erodes trust in their own body, making it harder to recognise when something is wrong and seek help."

When Elite Athletes Speak Out, Everyone Listens

When elite athletes speak openly about this condition, and many others for that matter, they don’t just tell their own story—their vulnerability becomes a catalyst for others to seek answers.

​To Barker, simply being able to name what she was experiencing was transformative: “The first I'd heard of endometriosis was my diagnosis,” she says. “Since then, it seems that awareness and knowledge have improved massively. I'll gladly speak to anybody about it and don't hide anything from my teammates or coaches anymore. It's a tough thing to have to deal with, but I believe a big part of that is down to being able to talk openly about it with those around me.”

Every athlete who chooses to speak out chips away at the silence surrounding endometriosis. As Windgassen notes, “Visibility of the disease is paramount to raise awareness and reduce stigma. Those with public profiles, who are admired and respected, can change the course for others who are experiencing self-doubt, shame and isolation with their symptoms.”

In lighter news, shifts are beginning to happen. Endometriosis UK found that 63% of people have now heard of the condition, up from 38% of 18-24-year-olds in 2020. But awareness is only the first step. For far too many women, recognition still isn’t followed by timely diagnosis or specialist care. The challenge now is turning powerful personal stories like these into lasting systemic change.

This is why every story matters. Every athlete who speaks out gives someone else permission to trust their own experience. And for the next generation of girls in sport, that could mean learning that resilience isn’t ignoring pain - it’s recognising when your body is asking to be heard.

What Still Needs to Happen?

Women’s sport is thankfully starting to change the narrative. Conversations that were once confined to whispered dressing-room chats are now taking place on podiums, in press conferences and across social media. But this newfound visibility is only the first step. "Awareness about the basics is key. Endometriosis doesn't just give you bad period pain," says Gillett, who believes education across sport and healthcare still has a long way to go.

General Practitioner, Dr Leah Austin, agrees that momentum is building. “Women's sport is becoming more open about discussing menstrual health. The next step is ensuring that awareness translates into meaningful support."

That support, from coaches, clinicians and governing bodies, is exactly what campaigners at Endometriosis UK say must come next if every athlete is to reach their full potential.

Henshaw makes the point that change also starts by redefining resilience: “Some days, 50% of my usual is more than enough if that's all I have on that day. It's so important to listen to your body and learn what works best for you."

It turns out the bravest performances don’t always happen on a start line. Sometimes they begin with three words: “I have endometriosis.”

Visibility isn’t the finish line. It’s the starting gun. Every athlete who chooses to speak openly makes it a little easier for the next girl to speak up, trust her body and seek help sooner. Because perhaps the greatest legacy these women will leave won’t be measured in medals or records, but in a generation of girls who grow up knowing that pain should never be the price of participation.

I've learned two crucial lessons so far this summer: firstly, repeated, sustained heatwaves call for tweaks to your usual workout routine (it's no good just waiting for it to cool down anymore, let's face it) and secondly, wherever you're exercising, make sure there's a water source close by.

How did I come to these less than radical conclusions, you ask? Well, it's safe to say that unsuccessfully attempting to stick to my usual twice-weekly running regime mid-heatwave was the catalyst for much-needed change.

Since running a marathon a few years ago, I'd somewhat fallen out of love with the sport. Too much of a good thing, maybe, but lacing up my trainers and heading out just wasn't hitting that exercise sweet spot as it used to - and it showed in my performance.

I was returning home feeling flat and lacklustre - gone was the wonderful endorphin rush of pre-marathon times, but forcing myself out while sweltering in that early summer heatwave was not the one.

Interestingly, it turns out I'm not alone in my summer workout struggles. According to research commissioned by Vital Proteins, 40% of us feel more pressure to be physically active in summer than at any other time of year - but at the same time, 63% say hot weather itself is draining.

The upshot? I had to find a new way of working out that was less about performance and more about the joy of simple movement - something we're huge advocates for, at MC UK.

So, it was with excitement (and some trepidation) that I agreed to give trail running a go. We know that exercising in nature super-boosts its benefits: check out this study, from the journal Extreme Physiology & Medicine, which shows how so-called 'green exercise' can benefit both physical and mental health.

And it's something that's proved popular with Team MC UK: take a look at how one Health Writer got on when she tried trail running to rediscover the joy of movement, plus check out our guide to trail running vs road running, as well as all our top science-backed running tips for beginners, here.

As for how I got on? You'll have to keep scrolling to find out - and don't miss our guide to the best trail running shoes, too.

I Thought I'd Fallen Out of Love With Running—Then Nature Changed Everything

What is trail running?

First up, don't let the moniker put you off: you don't need to be an experienced runner to enjoy going off-road.

"Trail running is simply running that varies in terrain," explains personal trainer and founder of Anywhere Fitness, Ben Walker. "This includes unpaved surfaces, such as natural or unnatural roads, forest paths, mountain trails, coastal tracks, gravel routes, grass, mud or rocky terrain. The key difference between trail running and normal running is that a normal run is planned on a consistent surface, whereas trail running is less predictable."

What are the benefits of trail running?

Now we get to the really interesting part: while any kind of running is great for our physical health, take your jog/run-walk/race outside, and those benefits increase exponentially. Let's dig into the details.

1. It gets us out of our heads

Running is a form of therapy for many people, and with good reason, shares consultant psychologist and co-founder of The Chelsea Psychology Clinic, Dr Elena Touroni.

"A lot of people are living almost entirely in their heads, cycling through the same thoughts without ever really getting out of them," she tells MC UK. "What being outside offers, in a way that a treadmill or an indoor gym simply cannot, is a constantly shifting environment, new sightlines, changing light, sounds that aren't manufactured and haven't been curated by a screen or digital device."

"That breadth of sensory input gives the brain something genuinely different to process and is one of the most effective natural interruptions to rumination."

2. It helps regulate our nervous system

It's well established that spending time in nature works wonders for our emotional wellbeing,

"There's something about the unpredictability of natural environments, the light changing, the ground shifting underfoot, the sounds that aren't generated by a screen, that regulates the nervous system in a way a controlled indoor space simply cannot replicate," continues Dr Touroni. "The body is designed to read environmental cues, and when those cues signal safety and aliveness rather than fluorescent lights and deadlines, the physiological shift is significant."

3. It helps put things into perspective

There's nothing quite like the feeling of leaving your worries behind and getting out and about - and add running into the equation, and it can be the perfect opportunity to sort through those inevitable life issues we all face.

"I think what often surprises people is that it isn't a mood lift exactly, but more like a sense of proportion returning," Dr Touroni shares. "Clients have described being in nature as feeling like they had put something down that they hadn't realised they were carrying, or even that they feel like they are almost 'less significant' in the scale of the natural world and because of this, their worries can also feel less significant and more manageable as a result."

4. It's a full body workout

We can't overlook the physical health benefits here - and trail running delivers.

"Running challenging trails targets all different components of cardiovascular health and can significantly improve physical fitness," notes Walker. "The diversity of the routine puts demand on all different components of your fitness. Due to the constant change in gradient (incline and decline), both the aerobic and anaerobic systems are put into action. The anaerobic system activates when you push the intensity while running up and down hills. This means you burn fats from your aerobic system, and carbs and sugars from your anaerobic system."

Put simply: it's an excellent workout, no matter which way you approach it.

Who is trail running best for?

While we'd argue that everyone can reap the rewards of trail running eventually, it's worth pointing out that beginners might want to go steady.

"It is suitable for everyone who has practised running consistently on even terrain, and has also conditioned the body with the correct resistance training program," shares Walker. "It is extremely important to have balanced muscles throughout the entire lower body. Training opposing muscle groups is key. A strong core requires a strong lower back. Strong hamstrings require strong quads.

"For this reason, when running on unpredictable terrain, you don't want to rely on or compensate with a specific muscle group. This can lead to injury in the knees, hips or lower back. The gluteus maximus and medius must be trained frequently if hill running. These muscles help to stabilise your pelvic area when running, and avoid putting a foot wrong on the trail."

You've been warned..

I tried trail running to see if I could fall back in love with running - here's what happened

Week one

I'll admit: I was concerned I wasn't enough of a 'proper' runner to attempt a trail run, but chatting with the experts put my mind at ease. I'm by no means a beginner, having been running consistently for around (gulp) twenty years, give or take a off few months off with each of my three children (I ran fairly comfortably well into each of my pregnancies, but this is only advised when you're used to it).

This being said, family life means my opportunities for hitting the roads have been tricky, so my progress has stalled - particularly recently, as a combination of heat, hormones (hello, perimenopause) and an increasingly hectic home life has played havoc with my motivation.

But it's safe to say I was excited to give trail running a go, waking up that first day looking forward to hitting the hills.

And I wasn't disappointed: reader, I loved it. Blessed with another sunny, cloudless blue sky, I decided to walk up to my local woods (too hot to run in direct sun), which proved wonderfully shady and the perfect place to start my trail running challenge. I'm fortunate enough to live in a beautiful part of the country where I don't have to venture far to be immersed in nature, and there's nothing quite like an English summer to leave me feeling incredibly grateful that I get to call this home.

In fact, it was so beautiful I felt compelled to stop and admire the display; something I'd consider a failure if I were road running. And it was this that I noticed above all else: I was able to enjoy running for running's sake again, rather than fixating on time, pace, cadence and more.

Just a note of caution, here: trail running can be more solitary than road running, so do be sure to have some basic safety boxes ticked. I ran in daylight, made sure my family knew where I was going, and always took a phone with me. Additionally - and this is where my second lesson regarding water kicked in - you might want to think about taking water with you, even on shorter runs, just in case you get lost and end up wandering for longer than anticipated.

Luckily for me, I stumbled across a local golf course on one of the hotter days - and was relieved beyond measure when I came across a water fountain mid-green - who knew?!

Week two

As week two rolls around, I've started planning new routes in my head before setting off - a sure sign that I'm rediscovering the joy in lacing up my trainers and heading out.

But on the topic of trainers, consider this a PSA: if you buy nothing else, it's well worth investing in some proper trail running shoes before hitting the hills. I didn't, and I quickly found I'd jarred my lower back - a common issue, cautions Walker.

"I would avoid running trails if one of your discs feels vulnerable in your lower back," he advises. "When running on inclined and declined surfaces, the core and lower back endure a lot of force. "To set yourself up for success, start by investing in the right trail running gear. A good pair of trail running shoes can make a significant difference to your comfort, stability and confidence on uneven terrain."

Point taken: I start searching for trail running shoes the second I get home from another glorious run, but the very next day I twinge my back while weight training - something I'm convinced I set in motion on my previous run, stepping heavily on the uneven ground.

So, for the remainder of the challenge I have to dial it down to a brisk walk - which in fact, seems to help my niggling back, and the experts assure me will do me just as much good.

"Even just a walk in nature can give your mind the same opportunity to break the rumination cycle as trail running," shares Dr Touroni. "Natural environments have a measurable regulatory effect on the nervous system, which is something quite distinct from the mood benefits of exercise alone."

In other words: there's no room here for beating yourself up about performance. And it feels particularly freeing not to be obsessively tracking my stats either - the signal on my trail runs was such that I soon ditched the idea of taking my wearable tech, meaning it was just me and the rolling countryside: bliss.

Will I continue with my new trail running habit? In a word: absolutely. While I may not win any speed prizes any time soon, I can safely say I've fallen back in love with running all over again - and that, for me, is priceless.

Shop MC UK's go-to trail running kit now:

I know I’m not alone in admitting that the recent heatwave left me wanting to throw myself into the nearest body of water. But after the immediate relief of a few morning dips, I began to wonder whether swimming could offer something more lasting. What might moving through water every day do for my sleep, strength, stress levels and ability to concentrate?

There was good reason to investigate. A 2018 study found that regular swim training may meaningfully improve cardiorespiratory fitness, exercise capacity and body composition in non-elite swimmers. Further research found that aquatic exercise was also associated with significant reductions in mood and anxiety symptoms.

I have always considered myself a comfortable swimmer rather than a strong one. I can confidently get from one end of a pool to the other, but I have never trained, tracked my lengths or given much thought to my technique. Recently, however, my social feeds have been filled with women learning front crawl, taking up open-water swimming and entering triathlons.

The trend extends beyond my algorithm. Almost 49,500 women registered for an IRONMAN or IRONMAN 70.3 event in 2025, a seven per cent increase year on year, while registrations among women under 30 rose by 36 per cent.

Competitive ambitions aside, I have long been fascinated by the sea swimmers I grew up watching in Brighton. Throughout the year, women of all ages walk towards the water in swimsuits and woolly hats, sometimes hand-in-hand, before disappearing into the English Channel. I have always wondered what physical or psychological reward could make somebody willingly enter the sea in February. Whatever they were getting from those cold-water dips, it appeared to be compelling.

My own experiment began while I was visiting family near Brighton during the heatwave. One morning swim became another and, once I returned to London, I continued the habit at Sea Lanes Canary Wharf, a new 50-metre floating lido at Eden Dock.

I did not record my pace, obsess over my stroke count or approach the week like a serious training block. I quite literally dipped my toe in. But over seven consecutive mornings, I began to understand why swimming has such a devoted following. I noticed changes in my sleep, muscles and concentration, alongside a post-exercise mood boost I had not experienced so distinctly since I started running three years ago.

Whilst you're here, you may want to check out our guide to the best bikinis and swimwear worth investing in. Don't miss our guides to whether cold water is bad for you, the benefits of ice baths, and the Wim Hof Method, while you're at it.

What I Learned After Swimming Every Day For A Week

What are the benefits of swimming on the body?

Swimming manages to be both gentle and demanding. Water supports the body, reducing some of the load placed on the lower-limb joints, while drag creates resistance every time you pull, kick or change direction.

It's why swimming is often prescribed for athletes with injuries, as water offers a significantly reduced joint loading compared with performing similar movements on land, although faster movement increases muscular effort. Simming is one of the few forms of exercise that provides both cardiovascular and strength benefits while placing very little stress on the joints,” says Dr Nadia Ahmad, founder and medical director of The Weight Care Clinic. “It works multiple muscle groups at the same time, improving cardiovascular fitness, muscle endurance, flexibility and coordination.”

Dr Waqqas Jalil adds: "The shoulders, arms, chest and back pull the body through the water, while the core stabilises it and the lower body powers the kick. One week of leisurely lengths will not visibly build muscle, but it can make underused muscles announce themselves quickly."

Experts do recommend that swimming should not be your only movement, however. Because water supports your weight, it does not provide the same bone-loading stimulus as walking, running or resistance training. A balanced routine should still include weight-bearing and strengthening exercises.

What are the benefits of swimming on the mind?

One of the biggest mental benefits I noticed was how difficult it is to be distracted while swimming. Even when I go for a run, I have been known to read a text at a traffic light or fire off a quick email before setting off. In the pool, that option disappears completely.

“When you swim, your attention naturally moves towards your breathing, your arms and the next length of the pool,” says therapist and social worker Rebecca McBride. “This leaves less space for the argument from yesterday, tomorrow’s deadline or the embarrassing thing you said five years ago.”

That forced break from everyday distractions may be part of the reason swimming can feel so mentally refreshing. A study found that aquatic exercise was associated with improvements in mood, anxiety, depression and psychological wellbeing, although researchers noted that more high-quality evidence is still needed.

McBride adds that swimming can feel therapeutic because it combines steady breathing, repeated movement and the sensation of being supported by water. For me, the biggest difference was much simpler: for the duration of each swim, I could not check my phone, reply to anyone or think about the next task on my list. I just had to keep moving.

How often do you have to swim to see results?

There is no magic number of swimming sessions you need to complete each week. Current UK guidance recommends that adults aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity each week, alongside muscle-strengthening exercise on at least two days. Smaller amounts still count, particularly when you are just starting out.

“You don’t need to swim long distances to see health benefits,” says Dr Ahmad. “Starting with short sessions and gradually increasing the time and intensity is often the most sustainable approach.”

Dr Jalil agrees that daily swimming is not essential. “Swimming three times a week can still bring strong health benefits,” he says. “Three sessions of around 40 to 50 minutes can provide almost the same total weekly exercise as shorter daily swims. The extra rest days also give the shoulders and muscles more time to recover.”

In other words, consistency matters more than collecting seven consecutive ticks on a calendar. A ten- or 15-minute swim can still be worthwhile, especially when the alternative is doing nothing at all.

What does the science say about swimming every day?

Swimming every day can be healthy, but it is not automatically better than swimming three times a week. Overall volume, intensity, technique and recovery matter more than frequency alone.

“Seven hard sessions can lead to tiredness and shoulder strain,” says Dr Jalil. “Changing strokes, improving technique and keeping some sessions gentle can reduce the chance of injury.”

Swimming can feel low-impact while still placing repetitive demand on the shoulders and upper back, so a daily habit is more sustainable when some swims are short and easy. Pain that changes your stroke, persists or worsens is a sign to stop and seek professional advice rather than protect a streak.

I swam every day for a week – these were my results

Days one to three

I began the challenge while visiting family near Brighton during the heatwave, so I was spoilt by direct access to the sea. The water was unusually warm and, for the first time, I attempted to swim in open water rather than simply bob around within chatting distance of the shore.

There were no neat lengths to count, so I swam for roughly five minutes, rested, then repeated it. Ten minutes sounded almost laughably modest beforehand, but in the water, fighting the movement of the sea and trying to maintain a rhythm, it felt much longer.

I emerged ravenous after each swim. This was hardly a controlled experiment – the heat, my routine and what I ate all played a part – but even those short sessions seemed to work up more of an appetite than my usual dip.

I also slept deeply for all three nights. What I did not experience was any delayed-onset muscle soreness. That is not simply because the water makes you feel “weightless”: buoyancy reduces pressure on the joints, but your muscles are still working against resistance. More likely, my first swims were simply too short and gentle to cause much DOMS.

By day three, swimming no longer felt like a challenge. It had become the best part of my morning.

Days four to seven

Back in London, I split the final four swims between my indoor gym pool and Sea Lanes in Canary Wharf. Both felt much colder than the sea, which meant getting in required almost as much effort as the swim itself.

Once I stopped hovering at the edge and actually committed, I found I could swim for longer without needing a break. I set myself a target of ten lengths before work, which sounded very manageable until I was halfway through and wondering how swimmers make it look so relaxed. By the end, I was exhausted!

This was also when the DOMS arrived. My shoulders, upper back and arms all started to ache in that very specific way that confirms you have used muscles you usually ignore. I cannot claim that seven days gave me visibly stronger arms, but they did feel more capable. My stroke became slightly less chaotic, and each length felt a little easier than the one before.

The biggest change, though, was in my concentration. The heat had left me feeling sluggish, and my attention span had been all over the place. After swimming, I returned to my desk feeling noticeably more alert and far less inclined to open 12 tabs and achieve nothing in any of them.

McBride sums it up perfectly: “You come to the pool with the whole day in your head, and you leave it feeling that someone has turned the volume down.”

My verdict after swimming every day

Of course, one week was never going to transform my fitness, change my body composition or turn me into a competitive swimmer. But I did sleep better, my arms and shoulders worked far harder than I expected, and I felt noticeably more focused when I sat down at my desk.

The biggest surprise was simply how much I wanted to keep going. Swimming gave me a proper workout, but also 20 minutes in which nobody could text, email or ask me for anything. It felt challenging without making me feel like I had something to prove.

Granted, I will not be entering an IRONMAN any time soon, but I have started looking into joining wild swimming communities. And my long-held dream of living by the sea now comes with a very specific future version of me: still swimming in my eighties, wearing a woolly hat and an enormous Dryrobe, and finally understanding exactly what those Brighton sea swimmers knew all along.

Shop MC-approved swimming kit below:

In 2026, a regulated nervous system is like a pot of gold. Something we're told (by some 1.2 million Instagram posts) exists at the end of the rainbow, but which, as far as I can tell, not many of us have found.

The conversation surrounding it, at least the one presented on social media, leaves me conflicted. On one hand, many of us are overstimulated. Chronically connected. Subject to incessant notifications literally designed to activate our stress response.

At the same time, the online image of what a regulated nervous system looks like is somewhat misleading. It’s presented as an inner serenity; an ability to remain unfazed and unrushed by modern life. To do everything slowly and mindfully.

Not only does this risk becoming unrealistic and alienating to those with full-time jobs, caregiving responsibilities, financial and social pressures, it’s also not what we should be striving for. Because as I learned from psychotherapist and nervous system specialist, David Cornwell, back in April, nervous system regulation isn’t the same as permanent calm.

In fact, our nervous systems are designed to adapt. To move regularly between high and low stress states. Cortisol, so often blamed for everything from disrupted sleep to inflammation and cardiovascular issues, has been shown by research to actually be good for us, in moderation.

Instead, what we should actually be seeking is balance between high and low stimulation. A life that allows us to move fluidly through the gears of activation and stress. And it’s this balance which most of us are missing.

It’s why I decided to start peppering my week with intentional moments of low-stimulation. From dedicated reading hours to phone-free walks and hand-washing dishes, these tiny moments of mindful disconnection have become the reboot I so desperately needed, improving my mood, energy and attention.

To understand why they’ve been so powerful, and discover what my last two months of low-stimulation have looked like, read on. And if a regulated nervous system is on your list of goals for this year, you might also want to read our guides to somatic healing, EFT tapping and vagus nerve tuning. Plus, neuro-somatic coach Eva Syti shares the six things that women with regulated nervous systems do differently to feel their best.

Stacking My Week With Low-Stimulation Moments Helped Me Feel Happier, Calmer and More Productive—Here’s Why

What is a low-stimulation moment?

A low stimulation moment is exactly what it sounds like. “It’s a period of time where you intentionally reduce the amount of information your brain has to process,” says nutritionist and hormone specialist Hannah Alderson, who refers to these moments as ‘cortisol calmers’ in her new book, Everything I Know About Cortisol.

“Many of us move from emails to WhatsApp, podcasts, meetings, social media and Netflix without ever giving our nervous system a chance to recover,” she explains. “Cortisol calmers (or low stimulation moments) create those small pockets of recovery that our biology has always relied on.”

Cornwell agrees. “Low stimulation activities help to shift our nervous system from the fight-or-flight, sympathetic state to the rest-and-digest state.”

What these low stimulation moments look like is up to you. “It could be sitting outside with a cup of tea, taking a walk without your phone, reading a book, ice face dunking, practising slow breathing or simply looking out of the window for five minutes,” says Alderson.

What are the benefits of low-stimulation moments?

Low-stimulation moments are essentially a buffer against burnout, which makes them crucial for long-term health, happiness and productivity.

“Think of your nervous system like the gears of a car,” says Cornwell. “If a car is climbing a hill, it needs to drop into a lower gear. If it’s on a motorway, it needs to move into a higher gear. We are the same. We have to be able to move flexibly between different states of the nervous system depending on our surrounding circumstances. If you’re always stuck in top gear, you will burn out.”

Alderson agrees. “We know that chronic stress isn’t a response to one stressful event - it’s a result of never switching off from the overload of the modern world. When we build in moments of recovery, we support the natural rhythm of cortisol, which we call the diurnal daily pattern.”

Both experts say that small moments, rather than big gestures, are what matter.

“A few intentional pauses throughout the day may be more beneficial than waiting until you're completely burnt out before taking a holiday,” says Alderson, who points to research which shows that as little as 10 minutes of time spent in nature supports parasympathetic nervous system activity.

What are the signs of over-stimulation?

If there’s one thing I’ve learned over the past year, it’s that our bodies really do speak to us, and that tuning into their frequency is one of the best things we can do for our wellbeing.

“Our bodies are remarkably good at letting us know when we've been living in ‘go mode’ for too long,” confirms Alderson, who shares the common symptoms of a body that’s craving some relief from stimulation.

• Feeling constantly wired but exhausted
• Menstrual issues, like disrupted cycles
• Struggling to switch your brain off, especially at night
• Feeling overwhelmed by small tasks that would normally feel manageable
• Snapping at loved ones or feeling emotionally reactive
• Reaching for caffeine, sugar or alcohol to get through the day
• Finding it difficult to concentrate or feeling mentally foggy
• Feeling guilty when you stop or rest

I’ve Been Building Low-Stimulation Moments Into My Week For Over A Month—And My Health and Happiness Has Surged

This latest bout of overstimulation was far from my first. It tends to creep up on me every few months when my workload increases and my boundaries around screentime slip.

Of course, it’s a vicious cycle. The more stimulated I become, the less energy I have to do things like read or go for a walk. All I want to do when the workday ends is scroll.

It’s why the introduction of low-stimulation moments had to be treated like a formal intervention—my own personal adult star chart, which began with limiting my screen time to working hours and starting to actually make use of my Waterstones rewards card.

Below, my favourite activities from the last two months.

Daily pages

Growing up, I was a total bookworm. Saturday morning trips to the library were a highlight of my week. And to this day, reading is one of the things I find most creatively energising and emotionally restorative.

Yet, when I find myself feeling frazzled, it’s the first thing to go. The idea of having to concentrate on the words in front of me just feels too taxing, so naturally I end up scrolling social media instead. Of course, that only leaves me more exhausted.

I’m sure plenty of you are nodding along, which is why, on day one of my low-stimulation challenge, I set myself a reading ritual. Every week, I gave myself a £10 allowance to buy a new book and committed to 20 minutes of reading, three times a day. The first slot is when I first wake up, in bed with a coffee. The second is after lunch before I reopen my laptop. And the third is last thing at night, when my phone has been put on charge outside the room.

Within days, this routine had become my favourite part of the day. I found it surprisingly easy to stick to. Always having a new book ready when I finished the one I was reading ensured that I never had empty time to fill with scrolling, and the low-stimulation start and ends to the day made an immediate difference to my sleep.

The best book I’ve read in the last two months? The Women by Kristin Hannah.

Watering the garden

One thing I’ve never been is green-fingered. I don’t have the patience nor the inclination to be a plant mum and have even been known to kill a cactus (impressive, I know).

But in the last few months I’ve been living with my dad, who is very proud of his garden. And since he splits his time between our house and his partner’s, it’s sometimes up to me to tend to the array of rose bushes, fig trees and wildflowers.

And you know what I’ve discovered? It’s actually really regulating. After dinner, when I’d usually slump in front of the TV, second-screening on social media, I take ten minutes to hang out with the plants. I like the sound of the water hitting their leaves and watching the soil turn from light to dark. It’s a moment where I’m absorbed in the job at hand, not distracted by the pull to multitask.

Phone-free walks

Movement is good for us - we know this. But sometimes the intensity of a run or the thrum of a busy gym is overstimulating in itself.

It’s why I’ve taken to walking - sometimes instead of, and sometimes as well as, a more formal workout.

The crucial thing? I leave my phone behind. If I don’t, the inevitable chime of a notification will have me checking WhatsApp or replying to emails for the entire duration of my time outdoors; my head glued to my chin, completely unaware of my surroundings.

Without my phone, I actually breathe. I take in what’s around me, I process my thoughts, I problem solve, I daydream, and I always come back calmer and clearer-headed than when I left. And I’m definitely more productive for the rest of the day.

Hand washing dishes

Last but not least, washing up. This one was borne out of necessity - we don’t have a dishwasher at my dad’s. Typically though, he washes, and I dry.

But when he’s away, it’s on me to do both, and actually, it’s become one of my most mindful moments. I turn whatever I’m watching or listening to off, I look out the window, and I take my time. Radical, I know.

Instead of rushing through it, scrubbing as fast as I can, I actually make the most of having my hands in the warm, soapy water, of the process of drying the plates and stacking them away afterwards. It’s a very satisfying routine - one you have to be absorbed in, since your hands are too wet to grab your phone between dishes.

As you can tell, low-stimulation moments are nothing groundbreaking. There were others: regular yoga, swimming and cooking from scratch, but these were the ones that left the biggest impression on me.

The best part? The recovery is fast. Within a week of these habits, I was feeling calmer, sleeping better and feeling more energised when I was working or socialising.

It requires boundaries and discipline, but it’s totally doable for all of us. And above all else, it’s proven to me that stress is not the enemy - it’s there to protect us, and we can work with it to achieve our goals, whilst staying healthy and happy in the process.

Shop MC-UK approved stress relieving products now:

If there's one thing the Marie Claire UK health team loves, it's an accessible and enjoyable workout. So, anything that can be done from home is an immediate win in our book.

That said, without an instructor to guide you, it can sometimes feel risky to take on home workouts without any pointers. That's why I've spoken to a range of master trainers, PTs, and fitness experts to find out exactly which piece of home workout kit they recommend for great results, and why.

Just last month, Marie Claire UK Master Krissy Cela was raving about the benefits of strength training at every age. The tools below promise to help build your strength from home, simply, affordably, and in no time.

Truly beneficial workouts are those you will stick to, so simplicity is key - particularly if you're near the beginning of your fitness journey. The experts agree, and you might be surprised by how affordable and easy to use their go-to home workout investments are. From Bala Bangles to resistance bands, there are options to suit every budget and space.

Need more convincing? One 2025 study found that even five minutes of home exercise a day can improve physical fitness and mental health in sedentary individuals, and one or two pieces of kit can help to make your workouts slightly more challenging, enjoyable, and less repetitive day-to-day. Whether you opt for added ankle weights, simple kettlebell swings, or finally invest in an exercise mat to make things more comfortable, these are the items you'll use on repeat.

Expert-recommended home workout kit: Quick links

• Bala Bangles: £46.99 at Healf
• Dumbbells: £17.84 at Amazon
• Resistance bands: £9.99 at Amazon
• Ankle weights: £30.55 at Amazon
• Exercise mat: £39.99 at Decathlon
• Kettlebell: £13.99 at Amazon
• Tennis balls: £4.85 at Amazon

Bala Bangles

"Bala Wrist Weights are one of my favourite pieces of home workout equipment because they make strength training incredibly accessible. Many of my clients enjoy doing mat-based workouts such as Pilates at home, and wrist weights are an easy way to add resistance to exercises that would otherwise rely solely on body weight, helping to build strength and muscular endurance while maintaining the control and precision that Pilates is known for.

"As your strength improves, you can simply increase the weight, making them a versatile training tool that grows with you. They’re lightweight, easy to store, ideal for travelling and, unlike many fitness accessories, stylish enough that people actually want to wear them. Whether you’re incorporating them into a Pilates workout, taking them on a walk or wearing them while tackling household jobs, they’re a simple way to build more strength into everyday life." - Sarah Emblow, Co-Founder of The Pilates Programme

Ankle weights

"Ankle weights are great for adding a little more intensity to a workout at home - Pilates or barre, for example. You can also bring them to class and add them to a regular-level class to make it more challenging (although remember to ensure your form is correct before adding weights, and always check with your teacher to see if it's appropriate). Ankle weights can give a greater glute burn, for example, while wrist weights add an endurance element to overhead arm exercises, as well as working the muscles of the arms, shoulders and back." - Eloise Skinner, author and fitness instructor

Tennis ball

"The other thing I always recommend is having a tennis ball as part of your home kit. It's a bit more recovery-focused (you can use it to roll out your back and shoulders, or roll it in small circles on your glutes or quads, for example), but can provide a great way to mobilise and strengthen your feet. Rolling a tennis ball gently across the arches of your feet can help to reduce tightness and improve circulation - our feet are an often-underappreciated element of fitness, but strong/mobile feet protect us as we move through any kind of workout." - Eloise Skinner, author and fitness instructor

Regular dumbbells

"My favourite piece of home workout equipment is a simple set of dumbbells. If I could only own one thing, that would be it. They're versatile, relatively inexpensive and, unlike many pieces of fitness equipment, they'll never go out of date or need replacing.

"Whether you have ten minutes or 30, adding resistance makes your workout far more effective than relying on bodyweight alone. You can increase the weight, slow the tempo, add pauses or simply do more repetitions to make the same pair of dumbbells challenging as you get stronger. You have a far wider variety of workout moves you can do with a set of dumbbells than with just bodyweight. There are literally hundreds of moves you can put together into a compilation, or you can go through classic moves such as squats and lunges.

"I'd recommend dumbbells to almost everyone, from complete beginners through to experienced exercisers. They help build muscle, strengthen bones, improve balance and make everyday tasks feel easier. I also love the immediate feedback they give you. A good set of dumbbells can last for decades, making them one of the best long-term investments you can make in your health and fitness." - Edwina Jenner, PT specialising in strength training women over 40

Adjustable dumbbells

Adjustable dumbbells were one of the most recommended pieces of kit from the experts - and for good reason.

"If I could only have one piece of home gym equipment, it would be a pair of adjustable dumbbells. They offer incredible versatility, allowing you to perform everything from squats, lunges and deadlifts to presses, rows and carries without filling a room with multiple weights.

"I recommend adjustable dumbbells to almost everyone, from beginners looking to build confidence with resistance training through to experienced exercisers who want to continue progressing their strength at home. The ability to gradually increase the load makes them particularly effective for long-term muscle and strength development. Used consistently, adjustable dumbbells can help improve strength, muscle mass, bone health, metabolic health and overall physical resilience, all while taking up very little space." - Tom Williams, Head of Performance and Strength & Conditioning Coach at Pure Sports Medicine

"The first piece of equipment I’d say is essential is adjustable dumbbells. You don’t need a full rack so it’s great to keep space free around the house, and with dumbbells you can do 100s of different exercises for the full body. Because they’re adjustable, you can increase the weight incrementally to provide more strength and endurance based on your skill." - Keiran Douglas, Senior Personal Trainer at Nuffield Health

Resistance bands

"Resistance bands are one piece of equipment I always keep in my home workout kit because they’re so versatile. You can use them for warm-up, in your main session, and even during your cool-down (think hamstring stretches). They’re also ideal for beginners and those working out from home as they come in different resistance levels, from light to strong, as well as different styles, including mini bands (booty bands) and longer loop bands.

"I personally like to use resistance bands to hone in on specific muscle groups and to take certain exercises up a notch. For example, placing a mini band around my thighs during squats helps activate my glutes and hip abductors, encouraging better form and muscle engagement. They can also make exercises more accessible, such as using a longer band to assist with pull-ups while you build the strength and skill to perform them unassisted.

"Resistance bands are also a really useful tool if you're recovering from an injury or returning to exercise. The different resistance levels make it easy to gradually rebuild strength, improve mobility and increase your range of motion at a pace that suits you. They're lightweight, affordable and easy to pack, making them just as useful for the gym or travelling as they are for home workouts." - Lannay Dale-Tooze, Content Writer and Personal Trainer at Gymshark

Exercise mat

"Another very basic but overlooked piece of equipment is a mat. Whether it’s for training abs or doing your yoga session, a mat can make all the difference for having a comfortable session on the floor in your house." - Keiran Douglas, Senior Personal Trainer at Nuffield Health

TRX

"If you haven’t yet tried out the TRX Home 2, it’s an absolute game changer for both at-home workouts and travel. The suspension training straps give you access to a gym, wherever you are in the world. You can literally anchor the straps anywhere: a door in your home, a tree in the garden or if you are feeling fancy, a palm tree overlooking the beach. I take mine everywhere I go- they are even light enough to fit in hand luggage for shorter trips. All of my PT clients have the TRX Home 2, and every one of them has become TRX addicted.

"Not only do the straps last (I’ve had mine 10 years), they give incredible results. A strong core, a sculpted upper body and a powerful lower body, the straps hit every muscle, all whilst prying into your imbalances (in the nicest way possible). The straps have five different lengths, so you get access to ground-based exercises, standing exercises and even exercises where your legs are suspended. The straps both assist and challenge you in the varying exercises, so you get to work on balance, stability and so much core." - Charlotte Tooth, PT and Master Trainer

Kettlebell

"I’d advise getting a set of kettlebells. These are extremely versatile pieces of kit that allow you to do exercises like kettlebell swings and Turkish get-ups to build functional fitness and train cardio fitness and explosive power at the same time." - Keiran Douglas, Senior Personal Trainer at Nuffield Health

Adjustable weight bench

"An adjustable bench is one of the most underrated pieces of home workout kit. By allowing different angles, it instantly expands the number of exercises you can perform and helps target muscles from different positions.

"I particularly recommend it for people who want to get more from their strength training without investing in a large amount of equipment. Pairing a bench with dumbbells gives you access to dozens of effective upper and lower body exercises that would otherwise be difficult to perform at home.

"The result is a more complete training programme that can improve strength, muscle development, posture and overall training variety, helping people stay motivated for longer." - Tom Williams, Head of Performance and Strength & Conditioning Coach at Pure Sports Medicine.

There’s a story that, as women, I think many of us know far too well.

It might be one we’ve lived ourselves, one shared, or one we’ve never quite found the words to explain. A story about changing a route, changing a workout, or changing how we show up in a space because something—or someone—made us feel uncomfortable.

Today, this story starts with a number. In an exclusive first look, Marie Claire UK reveals new Sport England research showing that 86% of women aged 16 to 34 have experienced harassment or intimidation while exercising in the past three years.

Read that again.

We’re not talking about one woman having one uncomfortable interaction in a changing room. Nor an awkward moment that someone has brushed off as “probably nothing”. It’s a pattern of experiences that are shaping how women move, in spaces that are supposed to make them feel stronger.

The report also reveals that 43% of women aged 16 to 34 who don't currently use gyms or leisure centres say concerns about sexual harassment have directly influenced their decision not to attend. Among women who do use these spaces, 62% say they have changed their behaviour after experiencing or witnessing harassment or intimidation. At the same time, one in ten have stopped using a workout space permanently following an incident.

The findings arrive at a time when women’s participation in fitness is quite literally booming: 7.6 million women now routinely take part in fitness activities—1.4 million more than 2021—with Gen Z leading the charge through strength training and gym-based exercise.

The message is crystal clear: women want to be in these spaces. The question is whether those spaces are making women feel safe enough to stay.

New Sport England Research Confirms a Worrying Barrier to Entry for Women: Not Feeling Safe

Sadly, these numbers aren't just statistics: they're the lived reality of millions of women worldwide.

​The new Sport England research asks a simple question: how safe do women actually feel in gyms, leisure centres and other places where we’re supposed to be getting active and feeling safe doing so?

​The answer is uncomfortable. Only 45% of women aged 16 to 34 believe these spaces are as safe and welcoming for women as they are for men. Let that sink in for a second. Fewer than half of us walk into a gym believing we’re on equal footing before we’ve even picked up a dumbbell.

​Only 45% think enough is being done to tackle harassment and intimidation.

​If you’re 16 to 24, the concern is even greater. The generation driving the current gym boom is also the generation most worried about what might happen when they get there.

And the numbers go on.

If you’ve ever hovered at the edge of the weights area pretending to stretch while you work up the courage to walk in, the figures probably won't surprise you.

But that's what's most worrying. According to the research, 78% of women aged 16 to 34 have experienced non-verbal harassment: the staring that lasts a little too long, the lingering nearby, the man who seems to follow from machine to machine without ever technically saying anything. It’s awkward to explain, even harder to report, and very easy for someone else to brush off, which is exactly why so many women end up second-guessing themselves instead of the behaviour.

So when women say they’ve changed how they use the gym, they’re really not being “dramatic”. 62% have changed their behaviour after experiencing or witnessing harassment or intimidation. And the changes are painfully familiar: 29% avoid dressing in a certain way, 29% avoid going at certain times, and 29% avoid areas of the gym that usually have more men.

Perhaps the statistic that says the quiet part out loud: 43% of women aged 16 to 34 who haven’t used a gym in the last year say concerns about sexual harassment influenced that decision.

The details are in the data. They reveal not just how many women feel unsafe, but the small, everyday decisions they are making because of it. But numbers can only take us so far. To understand what this really looks like, we spoke to the women who've experienced it firsthand.

"I Changed My Workout Before I Changed Gyms"

What’s particularly striking is that while the data shows just how widespread these experiences are, many women were still reluctant to come forward and share their stories. But perhaps that isn’t so surprising. These moments can be difficult to explain, easy to dismiss, and often leave so many questioning whether what happened was “bad enough” to talk about in the first place.

But whether it’s a comment shouted across the street, unwanted eyes in the gym, or simply the feeling of being watched, the impact is real. The real issue is that these experiences are so often reduced down to “just” something: just a comment, just banter, just an awkward interaction, despite the research showing that they can shape whether women feel able to exercise freely at all.

Ally Head, Senior Health Editor at Marie Claire UK, knows that feeling all too well. During lockdown, while training for a 37-mile ultra marathon, she experienced something that would go on to change the way she approached running forever.

"It was peak lockdown, and I was banking a training run when it happened. Alone, on a deserted street in central London, a man backed me down an alleyway, shouting abuse and squaring up to me."

"I’ve never felt fear like it. For what felt like an eternity but was probably a minute, I genuinely didn’t know what he was going to do next. Eventually, he backed off, and I made it home—physically unscathed, but mentally shaken up."

"Sadly, it wasn’t an isolated incident. Catcalling, heckling, and unsolicited comments all seem to be part and parcel if you’re a woman who moves her body in public. I've experienced it on the street, in the gym, and in parks."

"It took years to rebuild my confidence—I still haven’t run with both headphones in, and I still rarely wear my hair in a ponytail or plait, in case someone were to grab it."

"In the aftermath, I found myself doing what so many women do: interrogating my own behaviour instead of his. Were my shorts too short? My top too revealing? Had I taken an unsafe route? It took time to understand that I wasn't the problem—and I should never have been made to feel like I was."

What this research exposes is a sad fact: that too many of us are treating safety planning as part of our workout routine—and we’ve become so used to it that we barely bat an eyelid.

We Need Safer Spaces to Move—So What Happens Now?

The fitness industry’s latest answer to women’s safety concerns is often female-only spaces. And while many women genuinely value them, there’s an uncomfortable question attached to their popularity: isn’t it worrying that we’ve had to create a separate space all in the name of avoiding harassment while exercising?

Women shouldn't need their own corners of the gym. They should feel comfortable—and safe—enough to workout in exactly the same spaces men do.

Yet sadly, the Sport England research shows women don't have the luxury of simply deciding whether they want to exercise. Instead, we're having to decide how to make exercise feel manageable. From the time we consider working out, we're having to avoid certain spaces, carefully choose what to wear, and pick which moments we choose to ignore, rather than challenge, because we don’t want the situation to escalate.

We’ve become so accustomed to these adjustments that they've started to look like normal gym behaviour rather than a response to feeling unsafe.

That is exactly what This Girl Can and Sport England want to change. Claire Edwards, Head of Campaign Activation at Sport England, says the biggest takeaway isn't just the scale of the issue, but what responses revealed. “The fact that 62% of women changed their behaviour after experiencing or witnessing harassment or intimidation underlines how much women want to be in these spaces. They're adapting themselves to be able to stay within them.”

But there is a limit to how much adapting women can be expected to do. As Edwards explains: “Constantly having to make these adjustments will become exhausting and ultimately push women away from being active in these spaces altogether.”

The answer, she says, is not asking women to shrink themselves—it’s creating environments where they no longer feel they have to.

That is where Safer Spaces to Move comes in. Developed by This Girl Can and ukactive, the resource hub provides gyms and leisure operators with practical tools, training, policies, and guidance to help prevent harassment, respond appropriately when incidents happen and build trust with their members.

Creating Environments Where Women and Girls Feel Safe

It's not all bad news, and there are also signs of progress. Since the launch of Safer Spaces to Move, more women are reporting clearer codes of conduct, processes and information about where to go for support at their fitness centres.

For Edwards, the ambition is simple: “To create environments where women and girls feel safe, welcome and confident to be active.”

For all the uncomfortable truths in this research, there is hope. What should give us genuine optimism is that women aren't retreating from fitness—far from it. We're showing up in record numbers, community in tow. We're taking up space in weight rooms, signing up for running events, learning to lift heavy, and proving that the desire to move, train and feel strong is not the issue.

It's clear that the fitness and health sector is stepping up and leading the way on women’s safety—but there is so much more to do to ensure all spaces are safe and welcoming.

If this research achieves anything, it's this: we need to stop treating women's safety calculations as an inevitable part of exercise, and start treating them as a problem that can—and should—be designed out of the experience altogether.

Call us biased, but when it comes to workouts that boost mobility, strength and muscle, there's one that consistently tops our list: Pilates. The workout of the past few years, it's loved by many an A-lister, and for good reason: studies consistently show that the practice is great for boosting flexibility, strength and mobility (check out this study, from the journal Springer Nature Link), while also benefiting our mental health, too (see: this research, from the journal Healthcare (Basel)).

And there's one move in particular that has top instructors raving: the Pilates leg circle. A deceptively simple move, the leg circle is rumoured to be the GOAT when it comes to improving core strength, boosting muscle, and improving that most elusive of skills - hip mobility.

But what exactly is it about the leg circle that makes it superior to the other (excellent) Pilates moves for all the above? We turned to our favourite pros to find out - keep reading to learn, but while you're here, don't miss our guides to the best Pilates YouTube workouts to stream for free, the best Pilates exercises of all time, and the benefits of Pilates for runners, here. Plus, find out how one MC UK Health Writer got on when she tried a Pilates criss cross move every day.

What are Pilates leg circles?

So, what are Pilates leg circles? Exercise number four in a classical Pilates flow, they're also known as single-leg circles, and - as you'd imagine - involve moving the leg in (controlled) circles, while lying on the mat.

"Leg circles are one of the original exercises from Joseph Pilates' classical mat repertoire and a brilliant example of how Pilates can make a seemingly simple movement incredibly challenging," shares instructor Aleksandra Warburton. "The exercise involves drawing controlled circles with one leg while lying on your back, with the goal of keeping the rest of the body completely still. Although the moving leg is the obvious focus, the real work is happening through the core and pelvis, which must stabilise throughout the movement.

"It's a fantastic reminder that Pilates isn't about how big the movement is, but how much control you can maintain while performing it."

What are the benefits of Pilates leg circles?

We've touched above on some of the benefits of the humble leg circle, but there are plenty more to explore, too.

1. They boost deep core strength

First and foremost, while it's logical to assume that the primary working muscles here are the legs, in actual fact, the core is actively engaged throughout the leg circle motion.

"Leg circles are excellent for developing deep core strength," notes Warburton. "Every circle challenges the transversus abdominis (your body's natural corset), along with the obliques and pelvic stabilisers, to prevent the hips from rocking or the pelvis from tilting. If your core switches off, you'll know about it straight away!"

2. They improve hip mobility

Runners and cyclists, listen up.

"Leg circles require the femur to move independently of the pelvis," explains Pilates instructor and founder of Sol Pilates, Meg Bew. "This dissociation is fantastic for improving movement at the hip joint while maintaining stability through the trunk and pelvis. The circular movement also helps circulate synovial fluid - the joint’s natural lubricant - which supports healthy joint function and nourishment of the cartilage."

3. They help stabilise the pelvis

Pelvic stability might not be top of your list of must-haves, but trust us when we say it's crucial for building a balanced, mobile and capable body.

"Leg circles require you to maintain control of the trunk and pelvis while one hip remains anchored and the other moves dynamically," explains Bew. "To the eye, it looks simple, but the demand on the whole body is surprisingly challenging. Performed with control, they're an excellent way to improve hip mobility while maintaining stability through the pelvis and trunk."

4. They enhance functional strength

Pilates generally is amazing for building functional strength - which is all about building a body that's fit for the everyday movement patterns we all utilise. And leg circles in particular are excellent for boosting this type of strength, say the pros.

"From a strength perspective, leg circles work the hip flexors, adductors, abductors, glutes and deep stabilising muscles around the pelvis," says Warburton. "While they won't build muscle in the same way as lifting heavy weights, they absolutely contribute towards developing lean muscular endurance and improving functional strength, particularly when performed slowly and with control."

5. They work control and coordination

Ask any instructor, and they'll tell you Pilates is as much about control as it is strength and muscular endurance - and the key to performing the perfect leg circle is to slow it down and move with control and co-ordination.

"Regardless of the range of motion, the focus with leg circles should remain on controlled movement, core engagement, and initiating the motion from the hips rather than the knee or lower leg," notes Pilates expert Sol Bouille, founder of The Island studios. "Focus on smooth, controlled motion rather than making large circles, and breathe steadily throughout the exercise."

How to do Pilates leg circles with good form

We bang on and on about form in Pilates, but the fact remains: you won't benefit from poor technique, and you'll likely do more harm than good. As always, quality trumps quantity, and be sure not to rush the move.

"Think quality over size," advises Bew. "The movement should be smooth, controlled and led by the breath - I love the image of balancing a glass of water (or champagne!) on your pelvis. The aim is to keep it perfectly still throughout the movement."

Bew recommends the following steps:

• Lie with your arms long in a low V, palms facing down to provide a wider base of support. As you progress, try turning the palms up to reduce the amount of anchoring through the upper body.
• Lengthen one leg along the mat, reaching through the heel, and find a neutral pelvis and spine.
• Float the gesture leg towards the ceiling, reaching long through the toes.
• Allow the movement to come from the hip joint rather than the pelvis or lower back. Begin with small, controlled circles, moving the leg across the body, down, around and back to the starting position. Only make the circle as large as you can whilst keeping the pelvis completely still.

Who are Pilates leg circles best for?

The best bit? The humble leg circle really is accessible to - and suitable for - all of us, whether we're new to the practice or have been shaking our out mats for years.

"Leg circles are one of those wonderfully accessible Pilates exercises," shares Bew. "They need very little space, no equipment unless you choose to add it and only a few minutes of your day. Done little and often, they can make a real difference to your hip mobility, body awareness and pelvic stability.

"They're especially good for people who are hypermobile, provided you maintain a soft bend through the knee rather than locking into the end range, and prioritise muscular control over flexibility.

"If your muscles are tight, try using a theraband, which can help support the weight of the gesture leg, reducing excessive gripping through the hip flexors. It also provides gentle feedback and can make the movement more manageable for those with tighter hamstrings.

"For those with excellent mobility (dancers, for example), slow the movement down and focus on maintaining pelvic stability throughout each circle."

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Right, gather round - I think it’s time we had a summer intervention. Because while everyone else appears to be floating through the warmer months with a golden glow, a linen dress and Aperol permanently in hand, some of us are quietly wondering why we’re waking up puffy, sleeping badly, and feeling like our bodies are constantly backchatting.

​I do have a rather controversial confession to make as a Brit: I don’t always love summer. There, I said it. Yes, I enjoy the longer evenings and, quite frankly, any excuse to occupy a pub garden, but sometimes it feels less “hot girl summer” and more “why are my rings suddenly tight and why am I exhausted after doing absolutely nothing?”

​Somewhere between the sticky nights, spontaneous pub gardens, holiday routines and the completely unrealistic belief that exercising in a heatwave is a good idea, I reach the point where my body starts quietly protesting. Judging by the annual chorus of “why do I feel so puffy?” and “why am I exhausted?”, it’s clearly not just me.

​Naturally, my brain goes to the explanation we’re more often than not reaching for right now: inflammation. The well-being world's shorthand for almost any symptom we can’t explain. So, before we pin all of our complaints on one biological process, I thought it was worth getting a little curious.

​I wasn’t convinced the heat deserved all the blame. So I spoke to exercise physiologists, doctors and nutritionists to figure out what was actually going on: from what inflammation really means, the everyday summer habits that could be adding fuel to the fire, and which wellness myths don’t quite stand up to scrutiny.

5 Summer Habits That Could Be Causing Inflammation

First up - why do so many of us feel “off” in summer - and what inflammation has to do with it

I was blessed with a mother who, every summer, had the same response whenever I complained that I felt bloated, tired or generally a bit “meh”: “It’s the heat. Nothing to do with you. Years later, I’m starting to think she might have been onto something.

​Because when temperatures rise, it’s not just our wardrobes that change. Sleep gets disrupted, routines loosen, hydration becomes an afterthought, and suddenly everything from workouts to energy levels can feel a little harder.

​But before we start blaming inflammation for all our summer ailments, it helps to understand what the word actually means. “Inflammation isn’t the enemy, and it isn’t always the reason you feel off,” explains Dr Hussain Al-Zubaidi. “It’s your immune system's protective response to injury, infection, heat, toxins or other threats. It is essential for healing and defence.”

​TDLR: Inflammation is your body’s repair system switching on. It’s what sends help to damaged areas, which is why sunburn becomes red and sore, or why muscles can feel tender after a tough workout.

​The important distinction, says exercise physiologist and sports scientist Charlotte Gowers, is that inflammation isn’t one single process: "Short-term inflammation is a normal part of recovery and adaptation. Chronic inflammation is different. The word 'inflammation' is doing two completely different jobs."

​What that doesn’t mean is that your body is suddenly in some kind of “inflammation crisis” (despite what your FYP might have you believe), but it’s worth remembering this: whilst it can absolutely be part of the reason you feel sore after certain stressors, it isn’t a catch-all explanation for feeling bloated, tired or sluggish. More often, that familiar summer “meh” feeling comes down to the things our bodies are quietly juggling in the background: disrupted sleep, dehydration, alcohol, changes to our routines.

And that’s where the story gets interesting: not whether we need to fight “inflammation, but which summer habits might be quietly making our bodies work harder than they need to.

5 summer habits that could be fuelling inflammation

Let’s separate summer suspects from the innocent bystanders - it's time to fact-check the things we've all been blaming.

1. The summer sleep debt nobody thinks is a big deal

If you had to guess which summer habit was most likely to leave your body feeling a little worse for wear, sleep probably wouldn’t be top of the list. But according to Gowers, it should be.

The myth? That one late night doesn’t matter. And it’s true - one restless night spent tossing, turning and searching for the cool side of the pillow isn’t going to send your inflammation levels into chaos. It's down to how consistent that late night becomes.

Before you panic about that 1 am pub garden finish, there’s some reassurance: a single bad night isn’t the problem, as Gowers notes, “it’s the accumulation that catches up with you.” A recent meta-analysis has found that several nights of short sleep (we’re talking around four and a half hours for three nights or more) can push up inflammatory markers like IL-6 and CRP.

"The issue wasn't one rough night," explains Gowers, "it was several in a row, with around four and a half hours of sleep for three nights or more being enough to shift those markers."

So, in other words: it’s not the odd summer night out that’s the problem here; it’s when “I’ll catch up later” becomes your sleep schedule.

2. The “it’s only a few summer drinks” trap

As a Brit, you say the words “pub garden”, and there’s an unspoken agreement that you’re not leaving for at least five hours. One drink turns into another, the sun is still out, someone orders chips for the table, and suddenly you’re convinced this is what summer was made for. And honestly? I’m not here to argue with that. But while the pub might be peak summer happiness, the experts are here to say it could also be where the inflammation starts to creep in.

“Alcohol has a pretty clear route into inflammation. Drinking can make the gut wall more permeable and shift the balance of bacteria living there. When fragments of those bacteria enter the bloodstream, the immune system can recognise them as a threat and respond by releasing inflammatory signals.”

Science is on hand to back her up: a 2025 study shows that regular or heavier alcohol intake can affect the gut barrier, change the balance of gut bacteria and trigger immune responses linked directly with inflammation.

The good news is this isn’t about panicking over one glass of wine in the sun. Feeling rough after a summer evening of drinks is usually far less mysterious: “dehydration, disrupted sleep and your body working harder to recover are often the bigger players.”

3. The sunburn you’re pretending “isn’t that bad”

There’s a very British summer ritual that probably needs retiring: looking at your slightly pink shoulders after a day outside and saying, “It’ll turn into a tan.”

Spoiler: your skin disagrees. Because, unlike some of the other summer habits on this list, this is one where inflammation really gets involved. As Dr Al-Zubaidi explains, inflammation is the body’s protective response to damage, and sunburn is basically the clearest example of that repair system switching on.

“When UV rays damage skin cells, the body sends inflammatory signals to the area to start repairing the injury. That’s what creates the heat, redness, soreness and swelling.” A 2021 review in the International Journal of Molecular Sciences shows UV exposure triggers the release of inflammatory molecules that help coordinate the skin’s defence and recovery process. So yes, whilst your sunburn is technically inflammation, it’s also “a local, acute repair response”, not the vague inflammation often blamed for everything from tiredness to bloating. This is why it can leave you feeling a bit rough: your body is dealing with a genuine stressor.

4.The skipped meals nobody thinks twice about

Somehow, summer treats have ended up taking the blame every time we feel a bit rubbish. But Natasha Draycott, lead nutritionist at Rheal, is here to turn that idea on its head (and thank god).

Because let’s be honest, summer has a funny way of making routines disappear. The occasional ice cream isn’t the problem; it's the skipping meals because it’s too hot, grabbing whatever’s convenient while travelling, or accidentally surviving on iced coffee. Draycott explains that these disrupted routines are actually the real reason behind why we may be feeling sluggish: “If you're skipping meals, grabbing lots of convenient foods while travelling or eating much later than usual, it's common to notice your energy dipping or your digestion feeling a bit off."

The reason she says is simple: "Your body relies on consistent fuel to support recovery, gut health and energy regulation. When meals become irregular and fibre-rich foods get pushed aside, it can affect the gut environment, which plays a role in regulating immune and inflammatory responses."

5. Exercise in the heat

We’re often led to believe that a good workout is one where we leave nothing but our dignity on the gym floor, and summer seems to turn that mindset up a notch. The sun is out, motivation is high, and suddenly a 28-degree run feels like a brilliant idea.

But let’s separate fact from fiction: your body does not perform the same way in heat. As Gowers explains: “When temperatures rise, your body has to work harder to cool itself down, meaning the same workout can place a much bigger demand on your system. In hot conditions, people have to drop their work rate by around a third over 40 minutes just to hold their normal heart rate.”

Translation: chasing your usual pace in July isn’t necessarily proof you’re fitter; it may just mean your body is working overtime.

That extra stress isn’t automatically a bad thing. “Exercise creates a normal inflammatory response that helps muscles repair and adapt. The problem comes when you stack intense training on top of heat, dehydration and poor recovery, leaving your body with more to manage.”

Our takeaway? Adjusting your workout isn’t “giving up”. Take the leap and allow yourself to slow down - it might just be the smartest thing you do for your body this summer.

I'm an exercise physiologist - here are the things I'd do to help my body cope with summer

Rather than chasing wellness hacks or expensive supplements, Gowers says these are the simple habits that make the biggest difference when summer starts taking its toll.

1. Stop chasing your spring fitness

In hot conditions, people have to drop their work rate by around a third over 40 minutes just to hold their normal heart rate. Chasing your spring paces in July means far more strain for less reward. Slow down; it’s not weakness, it's arithmetic.

2. Treat sleep as part of training

Pair a cool, dark room with a consistent bedtime. The inflammation link is with disturbed sleep and with several short nights in a row, so consistency beats trying to catch up at the weekend.

3. Drink to thirst, and replace salt if you're sweating hard. 

Hydration isn’t about “flushing” anything out. Losing fluid reduces blood volume, which makes your heart work harder and exercise feel tougher. Drink to support performance; if you’re sweating heavily, replace the salts you’ve lost too.

4. Keep it simple: eat well and set a ceiling on alcohol

Throw the summer detox out the window. Your body is not waiting for a three-day green juice punishment plan to finally start functioning again. A Mediterranean-style diet packed with colourful plants, fibre, healthy fats and omega-3s is linked with lower inflammatory markers. Pair that with sensible alcohol habits, and you’re already doing the things that matter - no “inflammation-fighting” hacks required.

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GLP-1s are, without doubt, the hottest topic in women's health right now. Whether you're pro or sceptic (and it's clear that most people are one or the other), there's so much noise around the jabs that it can be difficult (read: impossible) to form an unbiased, science-based opinion on them.

And we get it: the topics of size, weight and weight loss are some of the most triggering, traumatic and loaded conversations out there, with emotions running high on both sides. But when we read that GLP-1s might have benefits beyond the numbers on the scales, we'll bite: we were intrigued.

While research into the drugs is in its early stages, there's evidence that GLP-1s are not only effective in helping us shed excess pounds but have potential metabolic gains, too. Studies (such as this one, from the journal Nature) suggest that GLP-1 use is associated with a reduced risk of cardiometabolic disorders, respiratory conditions, infectious illnesses and even dementia and Alzheimer's disease. Meanwhile, further research reveals that the drugs may have an anti-inflammatory effect, leading to them being (albeit tentatively) hailed as a potential longevity drug.

So, before making up our minds as to whether the advent of the GLP-1 is a miracle or a misogynistic marketing tool designed to keep us all obsessing over our size - or perhaps both - we consulted some trusted experts to hear their take. Keep scrolling to hear their thoughts - and don't miss our guides to glucose guarding, the longevity trends worth skipping and the best science-backed anti-inflammation tips. Plus, read MC UK Health Editor Ally's take on the claims that Ozempic can 'delay' ageing, here.

Do GLP-1s reduce inflammation and improve cardiometabolic health?

What are GLP-1s?

Before we really get into it, let's have a quick recap of what GLP-1s actually are.

"GLP-1 receptor agonists (known as GLP-1s) are a class of medicines that mimic a naturally occurring hormone called glucagon-like peptide-1 (GLP-1), which is released naturally by the body after eating," explains Dr Anju Verma, clinical lead for weight loss at Boots Online Doctor. "They work by helping to regulate appetite, increasing feelings of fullness, slowing the rate at which the stomach empties and reducing hunger. GLP-1 medicines can also help to regulate blood sugar levels."

"These medicines have been used for several years to support people living with type 2 diabetes, and some are now licensed for weight management in people who meet specific clinical criteria."

How do GLP-1s work?

Now for the science bit.

"GLP-1 receptor agonists (semaglutide) are medications that mimic the natural hormone humans release after eating, but with a much longer and stronger effect," explains Dr Charlie Cox, longevity doctor and cardiothoracic intensive care consultant at Reborne Longevity clinic. "They work on multiple levels at once: slowing gastric emptying, acting on appetite centres in the brain, and improving how the body handles insulin and blood sugar."

"Although the class is generally referred to as 'GLP-1s', newer drugs actually target more than one hormone at once. Tirzepatide (Mounjaro) is a dual agonist, acting on both GLP-1 and GIP (glucose-dependent insulinotropic polypeptide), another gut hormone involved in insulin release and fat metabolism. Combining the two seems to produce greater weight loss and metabolic benefit than GLP-1 alone."

What seems to be emerging now is what the experts call a third wave, which is the proactive use of GLP-1s as a preventative measure, rather than a cure.

"A third class is coming through trials now: triple agonists, adding a third hormone target (glucagon) on top of GLP-1 and GIP," continues Dr Cox. "Early data suggests even greater effect, though it's not yet licensed. Originally, this was developed for type 2 diabetes, then repurposed for weight management."

What are the benefits of GLP-1s?

Here's where things get really interesting. We know that GLP-1s were first developed as a treatment for type 2 diabetes, but over the past few years, their use has extended to private prescription (off-label) use to manage obesity and as a weight loss tool.

"GLP-1s trigger significant, sustained weight loss, but that's the least interesting part clinically speaking," notes Dr Cox. "Other benefits include improved insulin sensitivity and blood sugar control, even before major weight change, and a reduction in visceral fat - specifically, the fat around organs that drives most of the metabolic risk."

"Additionally, we're seeing a proven reduction in heart attack and stroke risk in high-risk patients; this is now backed by dedicated cardiovascular outcome trials, not just inferred from weight loss alone."

"Lastly, the drugs work effectively on appetite and food noise reduction. Patients often describe this as the biggest quality-of-life change. There is also emerging evidence for benefits in fatty liver disease, sleep apnoea, and joint load-related pain."

So, what about inflammation and heart health - should we all be taking GLP-1s?

The experts all agree that anecdotally, GLP-1s do seem to lower inflammation levels in the body.

"This is one of the most interesting areas of current GLP-1 research," notes Dr Cox. "Visceral fat is not just storage; it's an active endocrine organ, constantly releasing inflammatory signalling molecules. By reducing visceral fat, GLP-1s indirectly turn down this background inflammatory noise."

"This matters particularly for women, where chronic low-grade inflammation is closely linked to conditions like perimenopausal joint pain, migraine, and some autoimmune-adjacent symptoms."

This being said, there's still little research into how the drugs work to lower inflammation. "On the question of whether GLP-1s reduce inflammation, the answer is that it seems they do, but we don’t fully understand this mechanism yet," explains specialist dietician and director of City Dieticians, Sophie Medlin. "It could be simply that GLP-1s support us to make healthier ‘anti-inflammatory’ food choices, but it does seem there is more to it than that."

"GLP-1 could also reduce inflammation indirectly by improving insulin resistance, visceral fat and blood glucose, which are all pro-inflammatory in the body. It has also been shown that GLP-1s reduce CRP, a marker of inflammation."

"However, while we’re still unsure of the mechanism, we do need to be careful not to present GLP-1s as anti-inflammatory drugs."

What are the drawbacks of GLP-1s?

Taken at face value, it's undeniable that the research and medical advice for the drugs is compelling. But that's only part of the story: there are legitimate concerns over its off-label usage, and the impact this is having both on our health and our perception of what is (and isn't) healthy, when it comes to weight.

Our feeds are overrun with emaciated, frail-looking celebrities, and while we can't comment on their overall health and wellbeing, it's clear that where Hollywood leads, the general population follows - and in this case, this could end badly.

"What’s genuinely worrying right now is how many people already living with an eating disorder or disordered eating are ending up on these drugs," shares body image expert, positive psychology coach and author of Food Freedom, Elle Mace. "We're focusing on weight but missing what may be happening underneath. These aren’t medications that fix a broken relationship with food - they switch off the hunger signal. For someone who has spent years restricting, bingeing or battling with food, a GLP-1 can feel like the answer they’ve been searching for, while actually giving the eating disorder another tool to work with."

"We are prescribing powerful appetite-suppressing medications at scale, to a population that includes people they may not be appropriate for, without always asking the most important question first: what is someone’s relationship with food and their body?”

Additionally, experts warn that unless the drugs are accompanied by lifestyle and diet interventions (increasing protein intake and upping weight training being two of the most crucial), women in particular run the very real risk of exacerbating bone frailty (osteopenia and osteoporosis) and losing muscle mass (sarcopenia) at an even faster rate - both things we know accelerate as we age, as it is.

"Muscle loss is a real risk if these drugs are used without proper protein intake and resistance training," agrees Dr Cox. "Weight loss on these drugs can strip lean muscle mass as well as fat if you're not deliberate about protecting it."

"It's important to remember that these are prescription medications requiring proper medical assessment, monitoring, and follow-up, not something to source without oversight."

As is so often the case in health, there's also concern over the lack of research conducted on women in particular. "As with much of medicine, the major GLP-1 trials have historically enrolled more men than women," notes Dr Cox. 2This is partly because the big cardiovascular outcome trials recruited people at the highest baseline risk of heart attack and stroke, a group that skews male, particularly in mid-life.

"That means we have less direct data on how these drugs perform specifically in menopausal women, where hormonal changes already alter fat distribution, insulin sensitivity, and cardiovascular risk in their own right."

"We extrapolate from the wider evidence base, and it's reasonable to expect similar benefit, but this is exactly the group where closer monitoring and a properly individualised approach matter most, rather than assuming a one-size-fits-all response."

The upshot? It's an evolving picture: we'll know more in the coming years. For now, there are absolutely benefits to be gained from responsible GLP-1 use for many people, subject to medical supervision and suitability. As for the wider cultural conversation, only time will tell how this one plays out.

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Let's be honest. Upper-body strength has never enjoyed the same spotlight as strong glutes or a fast 5K time, yet it's one of the biggest predictors of how well we move through life. From carrying shopping and lifting luggage into overhead lockers to maintaining bone health and independence as we age, stronger arm muscles do far more than make everyday tasks feel easier. In fact, a growing body of research suggests muscular strength is associated with a lower risk of all-cause mortality and better long-term health outcomes, making it one of the most important components of healthy ageing.

I'm a health writer who has spent years prioritising running over resistance training, and I'll admit that upper-body strength has always been my weak spot. I could comfortably clock up the miles, but ask me to do a handful of push-ups and I'd quickly be humbled. So, when I recently spent several weeks road-testing a series of 10-minute arm workouts at home, I wasn't expecting much. While those bite-sized sessions didn't transform my strength overnight, they did change my perspective. Everyday movements, from carrying heavy shopping bags to lowering myself into a full push-up, became noticeably easier, proving that building stronger arms doesn't always require hours in the gym.

It’s a common oversight, particularly among women. Cardio often takes centre stage, while strength training can feel intimidating or overly time-consuming. But according to the latest physical activity guidelines from the World Health Organisation, adults should perform muscle-strengthening activities involving all major muscle groups at least twice a week, alongside regular aerobic exercise. Research also consistently shows that resistance training doesn’t just build muscle; it supports bone health, improves functional fitness and can help reduce the risk of chronic conditions such as type 2 diabetes.

The good news? You don’t necessarily need a gym membership or a rack of dumbbells to reap those benefits. Bodyweight exercises use your own weight as resistance, making them one of the most accessible ways to build strength at home. And while ten minutes might not sound like much, there’s growing evidence that shorter, consistent bouts of resistance exercise can still improve muscular strength and endurance over time, particularly for beginners.

"If you're new to weight training, bodyweight arm exercises are an excellent starting point because they require no equipment, can be performed virtually anywhere and are very effective for building a foundation of strength," explains Emily Schofield, personal trainer at Ultimate Performance.

If you're wondering whether ten minutes with no equipment is really enough to strengthen your arms, here's what the experts want you to know, plus the exercises they recommend you try at home.

Whilst you're here, do check out our guides to the best arm workouts for women, how to get toned arms, plus the best bicep workouts and tricep exercises. If you're even shorter on time, read up on what happened when an MC writer tried 5-minute weighted arm workouts for upper-body training inspiration.

Experts share the best 10-minute arm workouts to do when you have no equipment

What is a no-equipment arm workout?

Just as the name suggests, no-equipment workouts use bodyweight to strengthen your upper body, rather than relying on dumbbells, resistance bands or gym machines. Exercises like press-ups, triceps dips, plank shoulder taps and bear crawls all challenge the arms, shoulders, chest and core, making them an efficient way to build functional strength from home.

Although bodyweight movements may seem less challenging than lifting weights, they can still provide an effective training stimulus.

"Bodyweight arm work builds functional strength that carries directly into everyday tasks, such as carrying shopping or lifting children," says Anwen Davies, personal trainer at Net World Sports. "It also helps increase muscle mass and bone density, both of which are incredibly important for long-term mobility and health."

Bodyweight vs weights: which is better?

There's no universal winner here – it depends on your goals. If you're new to strength training, bodyweight workouts are one of the easiest ways to get started. They're free, accessible and teach you how to move well before introducing external resistance. Better still, many exercises recruit multiple muscle groups at once, meaning you're improving your core stability alongside your arm strength.

That said, weights do become increasingly valuable if your goal is maximising muscle growth.

"Bodyweight training does have its limitations, particularly if your goal is to maximise muscle definition in your arms," explains Schofield. "Unlike dumbbells or cables, you can't easily adjust the resistance in small increments or train the muscles from multiple angles."

The key, she says, is progressive overload – gradually making your workouts more challenging over time. With bodyweight training, that might mean slowing each repetition, increasing your range of motion, reducing your rest periods or progressing to more difficult exercise variations.

Davies agrees, adding that progress doesn't always have to mean lifting heavier.

"If you managed eight press-ups last month and twelve this month with the same form, that's measurable strength gain," she says. "A simple workout diary is often enough to track your progress."

What are the benefits of 10-minute arm workouts?

Don't dismiss a workout simply because it's short. While ten minutes won't replace a comprehensive strength programme, it can still contribute meaningfully to your overall fitness, particularly when performed consistently.

For starters, stronger arms make everyday life easier. Functional movements like carrying shopping, lifting luggage or pushing heavy doors all become less demanding as your upper-body strength improves. Bodyweight strength training can also help maintain muscle mass and support bone density, two factors that become increasingly important with age.

Short workouts can also remove one of the biggest barriers to exercise: time.

"If you only have ten minutes, focus on bodyweight exercises that work multiple muscles at once," advises Lannay Dale-Tooze, personal trainer at Gymshark. "Exercises like push-ups, burpees, high knees and plank variations make the most of your time because there's no equipment to set up – just movement that gets your body working."

Perhaps most importantly, shorter workouts are often easier to stick to. And when it comes to building strength, consistency will almost always beat the occasional hour-long gym session.

Do 10-minute arm workouts actually work?

The short answer is yes – provided your expectations are realistic.

A ten-minute workout won't dramatically change your arms after one session, but repeated several times a week, it can improve muscular strength and endurance. Like any form of resistance training, the secret lies in gradually increasing the challenge.

"The key to seeing results is progressive overload," says Schofield. "Your body adapts remarkably quickly, so if you're repeating the same workout week after week without increasing the challenge, your progress will eventually stall."

With bodyweight training, that progression doesn't have to involve buying weights. Instead, Schofield recommends increasing repetitions, slowing the lowering phase of each exercise, improving your range of motion or progressing to more advanced variations. She also advises prioritising quality over quantity, aiming to finish each set with just one to three repetitions left "in the tank".

There are also studies that show that exercising for 10-15 minutes per day can help increase longevity, so even if long runs or hour-long gym sessions don’t fit into your schedule, if you can find 15 minutes each day to squeeze in some movement, you’ll see that those small bursts of activity really do add up," adds Dale-Tooze.

In other words, ten minutes is enough to get stronger – as long as you keep giving your muscles a reason to adapt.

6 best 10-minute arm workouts with no equipment, according to the experts

1. Tone Your Arms Workout - MadFit

What: This workout combines standing and floor-based movements, including push-up variations, planks and triceps-focused exercises to challenge multiple upper-body muscles in just ten minutes.

Why the experts recommend it: Push-ups remain one of the best bodyweight exercises for strengthening the chest, shoulders and triceps. Schofield recommends prioritising controlled repetitions over speed, while Davies notes that slowing the tempo increases time under tension, making each rep more challenging without adding equipment. This workout offers plenty of opportunities to do exactly that.

2. 10 Minute Toned Arms Workout - Chloe Ting

What: A standing upper-body workout that combines high-repetition arm pulses, circles and shoulder-focused movements with no jumping or floor work. It's beginner-friendly and ideal if you're looking for a quick burn without needing much space.

Why the experts recommend it: This is a great entry point if you're new to upper-body training. While it won't build maximal strength on its own, it develops muscular endurance and shoulder stability.

3. 10 Minute Standing Arms Workout At Home - Katja Believe

What: If floor workouts or push-ups aren't your thing, this standing routine is a brilliant alternative. Designed with beginners in mind, the workout consists of twelve standing bodyweight exercises performed for 45 seconds each with no rest, keeping your arms under constant tension throughout. There's no jumping, no repeated exercises and no equipment required, making it a low-impact option that's easy to fit in at home or even on holiday.

Why the experts recommend it: Don't underestimate this workout just because you're standing up. Keeping your arms under constant tension quickly challenges the shoulders and triceps, making it surprisingly effective. As Schofield says, bodyweight workouts are "an excellent starting point" for building upper-body strength at home.

4. 10 Minute Upper Body Session - MadFit

What: This no-repeat workout combines standing and mat-based exercises to target your shoulders, biceps, triceps and upper back in just ten minutes. Expect a mix of arm circles, pulses, plank variations and push-up-inspired movements, with minimal rest to keep your muscles working throughout.

Why the experts recommend it: This workout makes the most of bodyweight training by combining compound movements with minimal rest. "Plank shoulder taps train the arms and shoulders isometrically (without movement). The whole upper body holds under load while one arm works at a time, so they're great for building shoulder stability alongside arm strength," adds Davies.

5. 10 Minute Arm Pilates Workout - Lidia Mera

What: A low-impact but challenging Pilates-inspired arm workout. While no equipment is necessary, Lidia uses water bottles to act as dumbbells.

Why the experts recommend it: Pilates might not be the first workout that comes to mind when you think of arm strength, but its slow, controlled movements create plenty of time under tension. That's important because, as Davies explains, slowing the tempo is one of the simplest ways to make bodyweight exercises more challenging without adding equipment.

6. 10 Minute Upper Body Pilates Workout - Move With Nicole

What: This 10-minute Pilates workout uses slow, controlled movements to strengthen your arms, shoulders and upper body, while subtly engaging your core throughout. Requiring nothing more than a mat, it's low-impact, beginner-friendly and focuses on quality of movement over speed.

Why the experts recommend it: If your goal is to improve strength without racing through reps, this workout is well worth trying. You should "prioritise quality over quantity", says Schofield, and perform each exercise with control - a principle that's at the heart of Pilates and one that can help make every repetition more effective.

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I feel like you can tell a lot about a person from their supplement cupboard. Look inside some, and you’ll find rows of neatly arranged coloured pots, containing pills meticulously dispensed into days of the week. Open the door to others, and you’ll be met with an avalanche of cascading bottles - remnants of routines given up months before. Mine, if you were wondering, doesn’t even constitute a cupboard. Instead, three jars sit beside my bed (the only place I’ll remember to take them before the rush of the day begins).

The point is that our supplement routine is (and should be) as unique as our personality. We all have different genetics, environments and lifestyles, which leave us with a variety of nutritional needs. Which is why I was particularly intrigued by a new phrase - supplement stacking - which has taken over social media in recent months. Often presented in Pinterest-worthy carousels with captions such as “the busy girl supplement your nervous system is craving,” the trend is marketed as much as a lifestyle aesthetic as it is medical guidance.

Given that studies indicate that less than 25% of nutrition information on TikTok is accurate, it felt to me like a trend worth investigating, especially as supplements are far from a cheap investment (in case you were wondering, the industry is valued at £3.51 billion).

Ahead, two leading nutrition practitioners share their take on supplement taking, from what it is, to its risks, benefits and how to use it safely. And if you’re looking for more expert takes on viral trends, we’ve got guides to fibremaxxing, blue zone living and circadian fasting. Plus, nutrition scientist Dr Emily Prpa shares her go-to recipes to help you nail a food-first approach.

Is Supplement Stacking Worth The Hype? Nutritionists Weigh In

What is supplement stacking?

If you’ve been privy to the recent wave of -maxxing and -stacking trends, you’ll know that social media has a tendency to package up preexisting practices into glossy phrases that appear new and trendy, which is partly what’s happening here.

“Essentially, supplement stacking is the practice of taking multiple supplements together with the aim of achieving specific health outcomes,” explains nutritionist Hannah Cartwright. “Whether that’s greater energy, gut health, immunity, hormonal health or something else, it’s the idea that combining supplements will lead to greater health improvements.”

She says people have been supplement stacking for years, just without a viral term to describe it. “Online it’s often presented as a one-size-fits-all approach,” she says, “but in reality the supplements that someone will benefit from will depend on their diet, lifestyle, health status, genetics and any diagnosed deficiencies.”

Is supplement stacking beneficial?

The answer here is that it can be, but only when approached from a careful, personalised and intentional approach, and when used in addition to an already nutritious diet. What we don’t want to do is to randomly stack a selection of different pills and powders in the hope that more is more.

“Stacking is often marketed as if more supplements automatically mean better health, performance, or body composition,” explains Dr Sophie Davies, Lecturer in Human Nutrition and Dietetics at Cardiff Metropolitan University, “but that can overstate the evidence and distract from the basics.”

The basics in question? “A balanced diet built around foods such as beans and lentils, wholegrains, nuts and seeds, a variety of vegetables and fruit and oily fish should be the foundation,” says Dr Davies. “These foods provide fibre along with a diverse range of vitamins and minerals.”

That doesn’t mean that she’s totally against stacking. In fact, she says that in certain scenarios, it can prove useful. “Some nutrients work better together, and some can support the absorption of others,” she explains, adding that narrow combinations tend to work better than large multi-supplement routines. “The science supports selective, purposeful use, not simply layering of products.”

These combinations, which include Vitamin C and non-heme iron and Vitamin D and calcium, have promising but mixed research evidence, which is why it’s always best to work with a professional to confirm whether you need these combinations. “I would always look at blood tests first to identify individual needs,” says Cartwright, who says she would always try to resolve any deficiencies through food first. “Supplements are designed to supplement the diet, not replace it,” she reminds us.

Are there risks to supplement stacking?

Whilst supplement stacking can be beneficial in certain circumstances, it can just as easily be detrimental. “Some vitamins and minerals can interact with or inhibit each other’s absorption, and some supplements can interfere with medications,” explains Dr Davies. “Calcium and caffeine, for example, can reduce iron absorption if taken at the same time. Herbal medicines are another important watch-out, because they can interact with medications you may be taking.”

Overdosing is another concern. “When several products contain the same ingredient, such as too much vitamin A or vitamin D, it can be harmful,” says Dr Davies. “That’s why reading labels carefully and avoiding duplicate ingredients matters so much.”

For Cartwright, this is why speaking to a medical professional is so crucial before starting a supplement stack. “This is especially important if you’re taking prescription medication or have an underlying condition,” she says. “Whether it’s a GP, pharmacist, dietitian or nutritionist, having a conversation before you start to take multiple supplements is advised.”

5 steps to safely stack your supplements:

1. Watch out for a ‘more is more’ mindset

“The safest and most effective approach is not the biggest stack, but the most sensible one,” says Dr Davies. “Start with food first, and only add supplements where there is a clear need.”

2. Address your diet and lifestyle first

“Stress, sleep, nutrition and exercise should all be looked at first,” says Cartwright. “These will have the greatest impact on long-term health.”

3. Focus on your individual needs

“If you’re considering supplements, always ask yourself whether there’s a genuine need,” says Cartwright. “Are you trying to correct a diagnosed deficiency or entering a life stage with increased nutritional requirements? Or are you following a restrictive diet and actually could do with upping your intake of foods to get the proper nutritional qualities from them?”

If you’re unsure, she always recommends speaking to a healthcare professional for advice.

4. Where possible, introduce one supplement at a time

“This allows you to identify any side effects and detect whether it’s actually proving beneficial,” says Cartwright.

5. Stick to recommended doses

“Whilst supplements are often perceived as harmless because they’re so widely available, it doesn’t mean that they’re risk-free,” says Cartwright. It’s why she recommends looking for “reputable brands which have been independently tested and always check the recommended doses.”

She also flags that green powders and multi-vitamins often have overlapping ingredients. “This can make it easy to exceed the upper intake limit,” she warns, reminding us to check all labels of combinations we’re taking at the same time.

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For a long time, we equated longevity with lifespan - a simple metric of how many years we spend on this earth. But over the past few decades, the conversation has moved on from how long we're living to how well we are living in our years - whatever they may add up to.

While none of us knows for sure how long we'll live, we do know that there are a number of ways we can increase our chances of surviving to a ripe old age, and with our faculties (relatively) intact. And one thing that stacks the healthy ageing odds in our favour? Strength training.

"Strength training is one of the most powerful tools we have for promoting healthy ageing and increasing our chances of living not just longer, but better," shares longevity expert, GP and founder of HUM2N, Dr Mohammed Enayat. "The benefits of strength training extend throughout almost every system in the body."

And the science agrees: this 2026 study, published in the British Journal of Sports Medicine, shows that resistance training is associated with a 13% lower risk of all-cause mortality, while further research (check out this paper, from the Journal of the American Medical Association) reveals that in women, muscle strength is linked with increased longevity, even where overall activity guidelines aren't met.

But when it comes to longevity, not all moves are created equal - so, we asked top coaches to share their favourite strength moves that we should all be prioritising for healthier ageing. Keep scrolling to find out everything you need to know, but while you're here, do also check out our guides to the best longevity workouts, the healthy ageing habits of longevity doctors and the everyday habits that matter more than biohacking, here.

6 Moves Longevity Experts Recommend for Healthy Ageing

What are strength training moves for healthy ageing?

So, what exactly do we mean when we talk about strength training for healthy ageing? Essentially, we're referring to functional strength exercises that mimic the way we move in everyday life.

"When we talk about strength training for longevity, we mean simple movement patterns that mirror everyday life," explains personal trainer Edwina Jenner. "This might be squatting down to pick something up, pushing a heavy door open, getting your suitcase in and out of the car, climbing the stairs or getting yourself off the floor.

"The best exercises are the ones we can repeat that strengthen these natural movement patterns because they’re the ones we rely on every day. A well-balanced strength training routine teaches the whole body to work together, building strength that’s useful well beyond the gym."

What are the benefits of strength training moves for healthy ageing?

As mentioned above, strength training is one of the most important things we can do as we age to maximise our chances of living better, for longer.

1. Physical benefits

When it comes to our physical health, the benefits of strength training encompass pretty much the whole body.

"Physically, resistance work helps maintain muscle mass, improves bone density and strengthens the joints, reducing the likelihood of fractures and injuries as we age," shares Dr Enayat. "It also improves posture, balance and coordination, all of which play an important role in preventing falls."

2. Metabolic benefits

Our metabolic health plays a pivotal role in how well we age, driving our risk of age-related diseases (such as type 2 diabetes, cancer, heart disease and more) and affecting blood pressure, cholesterol levels and blood sugar regulation.

The good news? Regular strength training is a powerful tool for improving metabolic health and function.

"Metabolically, having more muscle improves insulin sensitivity, helping the body regulate blood sugar more effectively and lowering the risk of developing type 2 diabetes," states Dr Enayat. "Strength training can also contribute to healthier blood pressure and cholesterol levels, supporting long-term heart health."

3. Psychological benefits

The longevity and wellbeing benefits of strength training aren't limited to the purely physical, either: our minds will reap the rewards of regular resistance work, too.

"The benefits aren't only physical," agrees Dr Enayat. "Many people experience improved energy, better sleep, greater confidence and a noticeable boost in mental wellbeing. Feeling physically stronger often encourages people to remain more active overall, creating a positive cycle that supports healthy ageing for years to come."

4. Societal benefits

Now, this may not be the first consideration that springs to mind when thinking about the benefits of strength training for healthy ageing, but hear us out.

"Strength training is one of the most valuable things we can do as we age because it protects our independence and autonomy," notes Jenner. "What is the point of living a long life if we are constantly marred by injury and illness? Regular strength training helps slow the mental and physical decline associated with ageing by improving insulin sensitivity, keeping our metabolism firing, and supporting healthy bones, crucially reducing the risk of falls. It is our life insurance for ageing well."

And if we are ageing well, we're also likely to be reducing our dependence on external support systems, too - call it a public service, if you will!

Who are strength training moves for healthy ageing best for?

While it's safe to say that almost all of us can benefit from a well-balanced strength training routine, it becomes increasingly important as we age, particularly for women.

"Strength training is beneficial for almost everyone, regardless of age or fitness level," notes Dr Enayat. "While many people associate resistance training with younger adults or athletes, some of the greatest health benefits are actually seen in middle-aged and older adults.

"From the age of 40 onwards, muscle loss tends to become more noticeable, while bone density also starts to decline. Incorporating regular strength training during this stage of life can help slow these changes considerably. It's equally valuable for women approaching or after menopause, when falling oestrogen levels increase the risk of osteoporosis, and for older adults looking to maintain their mobility and independence.

"Even individuals living with conditions such as osteoarthritis, type 2 diabetes or high blood pressure can often benefit from appropriately tailored resistance training programmes. The key is choosing exercises that suit your current fitness level and progressing gradually over time."

Consider this fair warning.

6 best strength training moves, according to longevity experts

1. Squats

What? A traditional basic strength training move, the humble squat involves mimicking a sitting position before standing upright.

Why? "Squats are one of the best longevity exercises because they mimic one of the most important movements we perform every day - sitting down and standing back up," shares Dr Enayat. "They strengthen the glutes, quadriceps, hamstrings and core while improving balance, coordination and lower-body mobility. Being able to confidently perform this movement is closely linked to maintaining independence in later life."

How long for? Either weighted or bodyweight, try three sets of 10 to 12 reps to begin with.

2. Romanian deadlifts (RDL)

What? Holding a weight in each hand, gradually bend over, skimming your legs with the weights, till you feel a pull in your hamstrings. Then, slowly and with control, restack your spine.

Why? "RDLs target your glutes and the backs of your legs (hamstrings) while also strengthening your posterior chain," shares Jenner. "This helps protect your lower back and supports lifting in everyday life. You're hitting the biggest muscles in the lower body with this move."

How long for? Depending on your weight, aim for at least three sets of 10 reps. Top tip: only extend until you feel the work in your hamstrings. Then, pause before slowly standing up.

2. Lunges

What? With legs in a split position, lower down till both knees are at around a 90-degree angle.

Why? "As we age, it’s important to develop single-leg strength for coordination, balance and stability," explains Jenner. "Training one leg at a time corrects imbalances and helps reduce the risk of falls. Everyday life rarely happens with two feet planted on the ground. We climb stairs, get on and off transport, and walk on uneven ground, so incorporating unilateral work into your workouts helps support how you move well in everyday life."

How long for? Build up from around five lunges per leg to 10 to 15. Too easy? Up your weights - but don't compromise your form.

4. Push ups

What? A classic strength move, you're likely familiar with the push-up. If you're new to the exercise, level down to your knees - there's no shame!

Why? "Push-ups develop strength throughout the chest, shoulders, arms and core while also improving upper-body endurance," Dr Enayat tells MC UK. "This translates into everyday tasks such as pushing open heavy doors, lifting shopping bags or getting yourself up from the floor. For those who find traditional push-ups challenging, performing them against a wall or bench provides the same movement pattern while allowing strength to develop safely."

How long for? If you can go for a set of 10, we're impressed.

5. Farmer's carry

What? As easy as it is effective, the farmer's carry is simply walking in a straight line while carrying weights.

Why? "The farmer's carry is often overlooked, yet it's one of the most effective full-body exercises for longevity," Dr Enayat notes. "Simply walking while carrying weights challenges grip strength, shoulder stability, core control and lower-body endurance simultaneously. Grip strength has become an increasingly recognised marker of healthy ageing, with studies linking stronger grip to better mobility, lower frailty and improved overall health outcomes in later life."

How long for? Continue either for a set distance or time - the choice is yours.

6. Step ups

What? Another super simple move, the step up involves holding a weight in each hand and slowly stepping up onto a raised platform before stepping down again.

Why? "Step-ups closely replicate climbing stairs, making them one of the most practical exercises for everyday function," shares Dr Enayat. "They build strength in the legs while improving balance, coordination and stability on one leg. Single-leg strength becomes increasingly important with age, as it helps reduce the risk of trips and falls while making daily activities feel easier and more confident."

How long for? Go for three sets of 20 reps.

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If you know me, you'll know that I have something of a love-hate relationship with fitness trackers. On the one hand, I wear my Garmin religiously for marathon training and races, and love the amount of granular detail it provides about my training abilities, recovery, and sleep quality.

That said, I've also tested other fitness trackers in the past that left a bad taste. I'm a staunch advocate for listening to our bodies—it's one of our greatest tools—and have personally found some trackers override my own intuition, making me trust a readiness score on a screen (even with 8+ hours of sleep, good nutrition, and ample workout time, mine never seem to leave the red) over my own body.

When I saw the Oura 5 launch last month, though, I have to say I was intrigued. 40% thinner and lighter than previous designs, those who've tested have raved about how comfortable it is, how long the battery life lasts, plus how accurate the sensors are, too. I'd also heard my freelancer Anna rave about the earlier iteration, the Oura Ring 4.

What better time to test it, then, than during a high-pressure, edge-of-your-seat semi-final against Argentina? I've been wearing the ring for a week now, but found the data most interesting last night during the match. Keep scrolling for my review.

I Tested The Oura Ring 5 During Last Night's England Match: My Review

First up, the ring is incredibly easy to use. A noticeably slimmed-down design means it looks more like a wedding band than a fitness tracker, blending pretty seamlessly with my other gold bands and rings.

The app couldn’t be easier to navigate, either—while it does take anything from five days of tracking for some of the stats, like stress, symptom radar, and body clock, to calibrate, you can track other metrics, such as your daily activity, cycle insights, and heart rate, almost instantly.

The prompts are encouraging, rather than worrying—I feel like I learn more about my sleep quality in the first few days of using than I did in months with competitor trackers. Plus, the nearly packaged-up “Readiness” score is a handy reminder of how good your sleep quality was and how well your body is recovering.

I’m lucky enough to catch the semis at 180 The Strand with The Queens Court, an entertainment brand "bringing festival energy to the women’s game." Founded by Laura Garriga, who described her events as “like Coachella, but for sport,” their aim is simple: to create cultural experiences around the women’s game, blending sport with fashion, food, and music.

It was gorgeous, inclusive, and a perfect example of how both female athletes and the female fandom can—and should—be a central part of sport.

That said, tensions were still running high before the game. I’ve watched every England match this season and caught nearly every other fixture—while my husband initially joked that he had the World Cup, and I had Harry Styles’ 12-night Wembley residency, I’m from a football family and live for summers and sporting events like these. My great-grandad was manager of Crystal Palace, and my grandad played for Arsenal, and they taught us years ago that football can be about so much more than football—it can be about community, collaboration, and togetherness, especially during a tournament like the World Cup, which brings together countries from all over the world to share in their love of the game.

The first half is agonisingly slow—I’m happy that we haven’t conceded any goals, but I'm still on the edge of my seat, knowing how much is hanging in the balance.

Come the 55th minute of the match, when Anthony Gordon scores for England, I spend at least three minutes jumping, cheering, and celebrating before remembering to check my stress stats on the Oura app. It’s fascinating to see the spike in my heart rate and subsequent stress levels in real time. My average resting heart rate is 58bpm—it spiked to 107bpm just after the goal.

Sadly, the rest of the match didn’t go to plan, with Argentina scoring two goals in the last ten minutes of the game, subsequently securing their spot in the semi-final. My heart rate tells a similar stress story, spiking for both goals and the final whistle (101, 102 and 98 bpm).

What surprised me most wasn't the fact that my heart rate was spiking during the match—it was a nail-biter, and I can hedge a bet that if the entire nation had been wearing Oura's, their heart rate data would have been the same—rather, that my body stayed in a state of stress for hours afterwards.

Whether this was because of the tension late at night, leading to poorer quality sleep, or just the fact that the men's team threw away their shot at the final again, we'll never know—but having insight into such a breadth of data was an invaluable reminder to look after my body. It is, after all, just football, and a cup of camomile tea and ten minutes on my acupressure mat before bed did my body the world of good. In the app, there's also a handy link to a ten-minute relaxation meditation on the Headspace app.

Will I continue wearing my Oura ring? Almost certainly. I'm quite anti-tracker, as I've mentioned, and prefer listening to my body to gauge how I feel. But it's given me an invaluable insight in an undeniably accessible way.

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Writing about women’s health has never felt like just a job to me. It’s something I feel incredibly lucky to do: asking the questions women have been asking for generations, sitting down with leading experts and sharing stories that help women better understand and trust their bodies. I've interviewed countless doctors, read the research papers and written the stories that remind women their symptoms matter.

So, in the spirit of being honest (and probably oversharing slightly), here’s the part I'm finding uncomfortable to admit: after spending years encouraging women to trust their bodies, I'm quietly struggling to trust my own.

Health anxiety isn’t new to me. It grew from spending almost a decade fighting to be diagnosed with the chronic condition I now live with after repeatedly being told nothing was wrong. Once you’ve learnt that lesson, it’s incredibly difficult to unlearn it. You see, I’m not just carrying a diagnosis I’d fought hard for. I’m carrying the fear that one day I’ll have to fight that hard again.

The more I’ve tried to understand my anxiety, the more I’ve realised it isn’t mine alone. The Government’s Landmark Women’s Health Strategy from 2022 found that more than four in five women (84%) have felt unheard by healthcare professionals. Nearly three-quarters (72%) said it happened when discussing their symptoms, while more than half (56%) had to push for a referral to a specialist.

As women, we were right to learn to question. But what happens when those two truths collide? Taught to trust your instincts, but also that being heard often means questioning everything? What if that symptom means something more? It whispers. What if you've missed something? Add to that a constant stream of symptom checkers, social media, podcasts and health information, and perhaps it’s no surprise that more than one in four women in the UK now report experiencing high levels of anxiety.

We've never been more empowered to fight for answers, and rightly so. What nobody really talks about is what happens when the searching doesn't stop. For a long time, I thought my health anxiety meant I was somehow failing at the very thing I'd spent my career championing, a fraud even. Surely someone so immersed in women’s health should feel more reassured by knowledge, not less.

Then my therapist changed my perspective entirely. He said I wasn’t the first person who worked in healthcare or medical journalism he’d treated, and I certainly wouldn't be the last. Anxiety doesn’t care how informed you are. If anything, it’ll happily use that information against you.

His words have stayed with me ever since. This isn't a story about getting the balance wrong. It's about finding our way back to trust. Because health anxiety can feel incredibly lonely, but it doesn't have to be something we carry silently. If sharing my experience helps one person feel less alone, then it's worth telling.

After years of learning how to fight to be heard, perhaps the next step is learning that we are also allowed to feel safe.

I Have Health Anxiety—How I Learnt To Trust My Body Again

Living between awareness and anxiety: when does vigilance become too much?

The funny thing about health anxiety, although it really doesn’t feel funny at the time, is that knowledge can become both your greatest comfort and your biggest trigger. Somewhere in the middle, listening to my body looked a lot like constant monitoring.

​And it was this part I wanted to understand. Not how to stop caring about my health, because women have fought far too hard for the right to be taken seriously, but how to recognise when self-awareness quietly becomes hypervigilance.

​Health psychologist Dr Sula Windgassen tells me this is exactly where many people with healthy anxiety find themselves: “When we've spent years being told to advocate for ourselves, the belief that 'it's all on me' can quickly develop," she explains. "Along with this belief, the mental habit of vigilance can accelerate, which means your brain is reinforced to check your body and sensations, and to follow up on thoughts about your health and what you should act on. It is really hard for us psychologically and biologically to find a balance between appropriate vigilance that doesn’t tip over into hypervigilance.”

​The difference, she says, is subtle but important: “Self-advocacy is productive because it moves you towards answers. Hypervigilance is generally about generating fearful questions and 'what ifs.’”

​Her words reminded me of one of the exercises I’d been working on in CBT. The task in question: I wasn’t to stop consuming the health information that matched up with what anxiety I was fixated on that week, altogether - it was to notice what happened when I did. The result: I realised my problem wasn’t that every charity advert or health story made me believe I had the disease being discussed. It was that I knew it would plant a seed. Suddenly I’d be carrying around another possibility. Another thing to keep an eye on. Another what if.

Windgassen explains that this is because more information doesn't always create more certainty. Often, it creates more contradictions, more overwhelm and more uncertainty. Much of the health information we consume isn't processed deliberately, she says. We absorb snippets while scrolling, half-listening to podcasts or watching videos, and our brains quietly file them away as something we might need to remember.

I was lucky enough to study psychology in college alongside the now behavioural scientist India Lesser, so naturally I asked her why our brains seem so willing to do this. Her explanation really stayed with me. "We're not emotionless spreadsheets objectively processing information," she says. "We feel things: worry, fear, uncertainty, and those emotions shape how we interpret what we read."

Which suddenly made my own brain make a lot more sense. Maybe the answer is in learning that certainty doesn’t come from collecting information, but from trusting ourselves to know when we have enough.

The real reason being told “you’re fine” doesn’t always make you feel fine

In what feels like one of my most vulnerable pieces yet, I'm going to let you in on a slightly embarrassing secret. It doesn’t matter how many medical professionals, friends, or my partner tell me “You’re fine” - there’s almost a 99/100 chance I'll be asking again in three to five working days.

Except, naturally, it probably won’t be about the same thing. There’ll usually be something new to send me back into the familiar spiral of what if? But the thing I wanted to understand wasn’t whether I was medically fine. More often than not, I had already been told I was. The question I couldn’t answer was: why couldn’t my brain accept that reassurance?

To Windgassen, it’s one of the most common patterns with health anxiety. “Reassurance can help us feel safer, but when it becomes the only thing we rely on to calm anxiety, the relief is often short-lived. Anxiety builds, and the brain reaches for an immediate reduction through reassurance, and that does the job to a degree,” she explains. “However, it is not fundamentally changing beliefs or an internal sense of safety or relationship with your body.”

Maybe this explains why I keep coming back for more. I’m not necessarily searching for new information - I’m searching for a feeling of certainty that never quite arrives.

But there’s another layer to this. We’re living in a time where health information is everywhere, yet knowing who to trust can feel like a minefield. And this isn’t just my anxiety talking. We are all navigating a completely different healthcare landscape from previous generations. A 2023 YouGov survey found that while doctors remain one of the most trusted sources of medical information, Google has become a major part of how people search for answers, with 71% of Brits saying they use online searches when looking into medicines or medical treatments.

GP Dr Raj Arora says she sees this shift every day: “Patients often tell me they don’t know which source to trust anymore. They’ve heard conflicting opinions from doctors, influencers, podcasts and online communities. Rather than feeling empowered, they often feel paralysed by information overload.”

And here lies the uncomfortable contradiction of modern women’s health: we fought for the right to be heard and to have our symptoms taken seriously. But now we’re having to learn how to navigate the noise that came with them.

Finding the middle ground: learning to trust ourselves again

My question to the experts is this: surely there’s a middle ground in all of this? Their response was clear: the answer to easing health anxiety isn’t caring less about your health. It’s learning to recognise when care starts becoming fear.

For Windgasse, one of the first steps comes with understanding whether your behaviour is helping you make decisions or simply helping you temporarily escape uncertainty. “If you do have health anxiety, it’s a good idea to get some baseline research about the diagnostic criteria and see if you fit,” she explains. “If you do, explore options for getting support with a therapist, as it can be hard to change on your own and you deserve support.”

She suggests paying attention to the moments when you find yourself checking, searching or ruminating: “Try to find alternative things that can tether you in moments of checking, rumination or searching. Things that root you in your day and give you a sense of grounding.”

For me, that distinction has been a hard one to accept - hence why I dipped my toe into the CBT world; I started to equate being a “good” advocate with never letting my guard down. But Dr Raj reminds me that self-advocacy was never meant to mean living in a state of constant alarm: “Advocating for yourself isn’t measured by how many investigations you have or how long you continue searching. Sometimes the bravest thing is continuing to ask questions. Other times, it’s accepting that you’ve had a thorough assessment, trusting the evidence in front of you and allowing yourself to move forward.”

In the midst of some final soul-searching, Lesser gave me a question I’ll add to my toolkit for times when I need to ground myself: Am I trying to make a decision, or am I trying to escape uncertainty? Why this question is so profound is because apparently both behaviours can look identical: “Seeking information to understand your options is self-advocacy. Searching repeatedly because you’re trying to quiet anxiety for another few hours is something else entirely.”

My Final Take

As it stands, I have three sessions of CBT left, and if there’s one thing I’ve learnt thus far (my therapist was probably hoping for much more), it's that “getting rid of my anxiety probably isn’t the goal.

The biggest lesson has been realising this was never simply about knowing more; it was about what happens when years of uncertainty, experiences of not being believed, and an endless stream of health information collide - and our brains try to make sense of it all.

I don’t think I’ll wake up one day and never question a symptom again. But maybe I don’t have to. I’m learning that the goal isn’t to eliminate the anxiety; it’s to stop letting it run my show.

A middle ground exists. One where I can listen to my body without constantly interrogating it. Where I can advocate for myself without feeling like I have to prove something is wrong. Because after spending so long fighting to be heard, perhaps the next step is learning that I’m also allowed to trust. The experts who have listened. The evidence in front of me. And, most importantly, myself. Not just to know my body - but to finally live in it.

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It's 6.30 pm on a Friday evening, and I'm so hot, I'm struggling to breathe. Thick heat has been pooling around my shoulders from the moment I sat down. Perhaps not surprising, given the UK's ongoing heatwave—but this heat hits different.

Sweat drips down my stomach as I focus on my breathing. Desperate for distraction, I try counting the panels on the wall. I fail, and instead find myself watching heatwaves rippling through the air. The smell of timber and warm pine fills my nostrils. My necklace burns against my skin. And then a man in a pointed wool hat asks the love-hate question: "Shall I pour some water over the coals?"

I'm trying Camberwell's newest sauna, Urban Heat, a wellness opening that's become something of a staple in mine and my husband's weekly routine. A traditional Finnish design, their sauna sits at anything from 75°C to 85°C—though, thankfully, there are ice baths, too, meaning you can cool off between rounds.

As a Wellness Editor, I've been well aware of the boom in interest in saunas over the past few years—I get about five different invites to new openings across the city every week.

But truthfully, I'd written them off. There wasn't one near us, and a 40-minute tube ride home is enough to undo any sense of calm. Beyond that, I'm also not particularly well acquainted with the art of sitting still. Even when I'm having my weekly Sunday night everything bath, I'm replying to emails, making to-do lists for the week ahead, and bookmarking "must hear" podcast eps.

But after hearing a colleague rave about the restorative effects that saunas had on her physical and mental wellbeing, I booked a session. A ritual central to Finnish life that dates back over 2,000 years may have only just made it to London, but I couldn't wait to get stuck in.

That was six months ago—and we've been most weekends since. Keen to see how the practice has transformed my calm? Keep scrolling, and don't miss our sauna blanket review, infrared sauna review, and guide to the benefits of using a sauna while you're here.

I've Recently Become a Sauna Convert—Here's Why

Why are saunas booming in popularity right now?

Speaking to Marie Claire UK previously, Jake Newport, a member of the British Sauna Society and CEO of Finnmark Sauna, explained that the boom in interest in saunas right now reflects a societal shift in how we're choosing to spend our free time. British culture has wellness at its core now - as I touched on in my recent fitness tourism article, we're craving experience, connection, and genuinely effective recovery practices.

“People are increasingly spending money on experiences that support their wellbeing, rather than going to the pub, because they offer a different kind of social connection,” he shared. “The rhythm of sitting together, slowing down, and stepping outside into the fresh air or cold water creates space for conversation and connection,” he says. “That’s a big part of why it’s resonating with so many people right now.”

What are the benefits of using a sauna?

There are a whole host of studies proving that using saunas regularly is good for both body and brain. The main benefits span improved cardiovascular health, neurocognitive health, stress regulation and sleep quality.

“Research has found that an evening sauna increased deep, slow-wave sleep by more than 70% in the first two hours of the night and by around 45% across the first six hours, compared with a night without sauna,” Newport goes on. “It also significantly reduced the amount of time people spent awake during the night.”

Not just that, but the heat of the sauna relaxes your muscles and improves circulation, with one recent UK-based studies from researchers at Oxford and Greenwich concluding that even monthly sauna sessions can boost your mental health - their hypothesis was that some of the benefit may come from the ritual and community aspect of sauna-going, not alongside the physical benefits of the heat itself.

“The heat encourages blood flow and oxygen delivery to muscles, which can help reduce soreness and stiffness,” says Newport, who cites a study published in the Journal of Science and Medicine in Sport. The researchers found that adding sauna sessions after training increased treadmill time to exhaustion by around 32%. In simple terms, the sauna “allowed people to run further and faster than they would if they didn’t sauna bathe,” he says.

Alanna Kit, neuroscientist and co-founder of Arc Community, adds: “When the body is exposed to heat, it activates the sympathetic nervous system, which is the same stress response triggered by anxiety, exercise, overwork, or emotional pressure. With regular practice, the sauna trains your nervous system to recognise that activation and return to equilibrium more efficiently. Over time, this builds our physiological resilience to stress.”

My Six Month-Long Sauna Journey

Months one to two:

Heading to the sauna for the first time, I'm not sure what to expect. I've checked what to pack on the website and have flip-flops, a towel, and toiletries for after our hour-long session. Reflecting on why I'm anxious about an hour spent unwinding, I realise that I haven't sat without screens, input, or noise for quite a long time.

I'm a marathon runner, you see, and a Health Editor at a heritage women's lifestyle magazine. Minutes are optimised; every second counts. Despite considering myself fairly healthy, somewhere along the way, I hadn't left much room for stillness.

That first sauna trip, I remember smiling around the ten-minute mark. Something shifted in me—no dramatic lightning bolt of clarity or wellness-influencer epiphany, rather, a small, quiet loosening, like I was finally exhaling after holding my breath for too long. My shoulders dropped. I unclenched my jaw. My brain went quiet.

Fast forward 60 minutes, and I feel like a floaty cloud. I'm physically less tense, mentally clearer, and unbelievably zen. As per Urban Heat's instructions, we do cycles of fifteen minutes in the sauna, followed by five minutes of ice bath, cold shower or ice plunge.

Week two, and I quickly learn just how much hotter the higher benches are. I plonk myself confidently on one of the top seats before realising that I can only make it to eight minutes—humbling, but a reminder that you need to accustom your body to the heat, as well as remember to respect the practice.

By the end of the first month, I'm actively looking forward to our weekly sauna session. I'm mid-marathon training block, and can actively feel the good that the heat is doing for my muscles and tired legs—while I can't afford weekly sports massages, a sauna trip feels like a close second, plus a more affordable (and less painful) way to give back to my body working so hard to bank the training miles.

Months three to four:

Come spring, and I'm faced with a highly stressful and busy few months, even by my standards. Work is busy, marathon training has ramped up, and I've been feeling a low-level hum of anxiety.

I realise that I've missed a few weeks of sauna visits because I've been so back-to-back with work, and book a session on the spot—my first solo session without my husband. I feel calmer with it in my calendar, and proud of myself for being proactive about my self-care and "me" time.

Come the weekend, I'm reminded of how grounding and soothing the whole experience can be. 60 minutes without a phone, screen, or any distractions is truly a gift in this day and age, and my body and mind are thanking me. Five minutes in, my brain is racing as much as I'm sweating. But come the ten-minute mark, I feel my mind starting to clear.

There's a particular kind of peace that only exists at 85 degrees, legs stuck to your towel and feet against a hot wooden floor. You can hear your heartbeat, your breathing, and the low murmur of other sauna attendees chatting about their week. It's cathartic, and the combination of the heat, your breath, and the beautiful realisation that there's no need to rush is the sort of instant reset it's hard to find in other wellness offerings.

I book a few more sessions for my husband and me on the spot, already excited to return.

Months five to six:

Come month five, and we're raving about our sauna experience so much to family and friends, we've made it a part of several weekends away. We visit saunas in Bristol, Brighton, and even Italy.

Italy is by far one of the most memorable—we're lucky enough to get to experience two traditional Aufguss rituals at Cape of Senses Hotel in Lake Garda and Sensoria Dolomites in the Dolomites. Both have the same underlying structure—a guided session where trained "Aufgussmeisters" place balls of ice infused with calming essential oils onto the hot stones. They then use a towel to waft the steamed scent around the sauna, resulting in a more heightened experience.

It's intense, choreographed, and rather spiritual—unlike anything we'd experienced before. I'm also in awe of the level of skill both of our practitioners show, and impressed to learn that there are only ten trained at that level in the whole of Italy.

Back in London, though, and we're still happy regulars at Urban Heat. They have social Friday sessions, guided workshops, and even breathwork lessons to teach you more about the ways mastering your breathing can impact your sauna experience.

Six months on, and I think it's evidence enough of how much I've loved our new Friday night ritual that we're still going. I'm pretty hard to impress when it comes to wellness trends—they need to be truly transformative, easy to incorporate into my day-to-day routine, and genuinely worth my time.

But the sauna, for us, has been all of that and more. I'm less achy, sleeping better, and my stress levels have gone down significantly (both my Garmin and Oura agree). Most of all, though, I love our little Friday wellness ritual—it's social enough to replace the pub, while being incredibly soothing at the same time.

I guess the Finns were right. Saunas aren't rooms built for comfort—they're rooms built for surrender, which, as it turns out, was exactly what I needed.

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At this stage, you’re probably well aware of the exercise-longevity pipeline - that well-established connection between regular movement and living longer. You probably also know that strength training plays a key part in that relationship, helping not just to extend our life, but to improve the quality of it, too.

What you might not know, however, is that lifting weights isn’t just about building up your muscles; it’s about protecting your bones, too. And that’s essential, because our bone health, despite being less visible than our muscle tone, is one of the leading contributors to longevity, especially amongst women.

In fact, new research shows that women with osteoporosis - a condition where bones become weaker, less dense and more fragile - may be at a 47% higher risk of death than women with normal bone density. And given that half of women over 50 will experience an osteoporosis-related fracture in their lifetime, that warrants investigation.

Because the truth is, strength training isn’t the only way to protect our bones. There’s a wealth of other simple, daily habits that together can help us live healthier, for longer.

Ahead, two leading NHS doctors share everything you need to know about protecting your bone health. And if you’re looking for more longevity advice, we’ve also got guides to the healthiest habits for brain function, healthy ageing through midlife and the longevity trends doctors say you can avoid.

8 Simple Habits Every Woman Should Do To Protect Her Bone Health—Chosen By NHS Doctors

What is bone health?

Most of us could probably guess that having ‘healthy’ bones is important, but knowing what a healthy bone looks or feels like is, to me at least, less obvious. We tend to assume our bones are innately strong because they’re hard to the touch, but as Dr Jessica Little MBBS Bsc (hons) GPST explains, there’s a little more to it than that.

“Bones are living tissue, which means they are constantly being broken down and rebuilt throughout our lives,” she explains. “They need the right nutrients, regular movement and healthy hormone levels to stay strong.”

So far, so good. But what does ‘strong’ look like? Well, as Dr Little tells us, “healthy bones are those that have good density, a strong internal structure and a good ability to repair themselves.”

NHS doctor, Dr Amber Savary-Trathen, who specialises in women’s health, agrees, adding that whilst some of our bone density is genetic, a large part is also determined by lifestyle. “Smoking, exercise and diet all impact the strength and quality of our bones,” she explains.

As for whether it’s too early (or late) to start working on our bone health, Dr Little is clear. “Bone health isn't something we should only think about when we're older. The foundations for healthy bones are built in childhood and early adulthood, but the habits we have in our 30s, 40s and beyond still make a huge difference.”

Why is protecting our bone health important?

Bone health sits alongside cardiovascular health as one of the leading predictors of longevity in women. So, why does it have such an impact on our lifespan?

“Strong bones help us to stay active, independent and confident as we age,” says Dr Little when I put the question to her. “They allow us to keep walking the dog, lifting grandchildren, travelling with friends and exercising to maintain our cardiovascular health.”

Crucially, she also points out that stronger bones have a lower risk of fracture, which is one of the leading causes of hospitalisation and death in older adults. “Hip fractures in particular can be life-changing,” says Dr Little. “They're associated with loss of independence, longer hospital stays and an increased risk of complications in older adults.”

For women, this matters even more. Because oestrogen, which plays an essential role in bone health, rapidly declines when we go through menopause. “Oestrogen helps to protect our bones by slowing the rate at which they’re broken down,” explains Dr Little. “When oestrogen levels fall after menopause, bone loss can speed up dramatically.”

She’s right, of course. Studies show that women can lose up to 20% of their bone density in the five to seven years after menopause. “Women also tend to have smaller bones to begin with,” says Dr Little. “Couple that with the fact that we generally live longer, and there’s more time for bone loss to accumulate. It’s why osteoporosis disproportionately affects women.”

So far, this has all sounded pretty daunting, and I wouldn’t blame you for wanting to stop reading. But Dr Little has good news, too. “Bone health is one of those things where small, consistent habits really do add up,” she says. “The exercise you do today and the nutrition you prioritise now are investments in your future mobility and independence. These habits are also good for your cardiovascular health and overall ageing.”

So, without further ado, the habits Dr Little and Dr Savary-Trathen recommend you do to protect your bone health now, and in the future.

Doctors recommend—8 weekly habits to protect your bone health as you age

1. Regular strength training

“Bones respond to load,” says Dr Little, who explains that “resistance training tells your body that your skeleton needs to stay strong.”

That doesn’t mean you need to become a power lifter if that’s not your thing. “Even bodyweight exercises, resistance bands or dumbbells can make a real difference when done consistently,” says Dr Little.

2. Eat plenty of protein

“Protein makes up half the volume of bone,” says Dr Little. “This makes it easy to understand how important eating enough protein is for your bone health.”

And despite the good publicity protein has had in recent years, Dr Little says many women still don’t eat enough. “Prioritising protein at each meal will support both your muscle and bone health, which only becomes more important as we age,” she says.

If you’re unsure of how much protein you should be eating, this NHS fact sheet can help you to estimate your daily needs.

3. Incorporate high impact exercise

High-impact exercise has become a bit controversial in recent years, with some arguing that too much of it can be disruptive to women’s hormones.

But Dr Little is clear that doesn’t mean we should stop doing it altogether. “Bones love impact,” she says. “Things like stair climbing, dancing, tennis, jogging or hopping exercises stimulate bone-building.”

4. Eat calcium

“Calcium is essential for bone health, but most people can meet their daily needs through the food they eat,” says Dr Little, who recommends that we aim for around 700 mg per day. “Supplements are only recommended if you’re unable to meet this through your diet, or if you have a diagnosed deficiency,” she says.

When asked for some calcium-rich food inspiration, Dr Savary-Trathen has an extensive list. “Dairy, fortified plant milks, beans, tofu, green veg such as broccoli and nuts are all good sources,” she says.

5. Take Vitamin D

“Vitamin D actually helps your body absorb calcium,” explains Dr Savary-Trathen, who says that low vitamin D levels can lead to low calcium, which in turn can harm our bone health.

And whilst we’ll never encourage you to overload on supplements, both doctors say that Vitamin D is one that’s useful for most of us. “In the UK, where sunlight is at times pretty scarce, the NHS recommends that everyone consider a 10 microgram vitamin D supplement during autumn and winter,” says Dr Little, who adds that some people who get little sun exposure may benefit from it all year round. “This is one of the simplest things you can do for your long-term bone health, and you can buy it at your local chemist.”

6. Protect your muscles as much as your bones

“This is probably the most underrated tip,” says Dr Little, who uses the analogy of a tent to explain why she thinks so. “Think of your skeleton as the tent frame and your muscles as the guy ropes. The stronger and more balanced these ropes are, the more stable the whole structure becomes.”

It’s why she recommends yoga, Pilates and even standing on one leg, alongside standard strength training. “These activities challenge your balance and coordination, which reduces the chance of falls and protects your skeleton,” she says.

7. Be mindful of salt intake

This one might sound surprising, but Dr Savary-Trathen says it’s more important than we think. “Most people know too much salt is a threat to blood pressure, but it also makes your body lose more calcium through your urine,” she says. “Keeping your salt intake down will protect your bones as well as your heart.”

8. Minimise smoking and alcohol

In an ideal world, we’d avoid smoking and drinking altogether for a whole host of health reasons. But if nothing else, Dr Savary-Trathen says it’s important to cut down.

“Stopping smoking is one of the best things you can do for your skeleton,” she makes clear. “Smoking weakens the bones, with an effect that becomes higher the longer you have smoked. Alcohol, too, increases the risk of osteoporosis and fractures.”

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As my job title might imply, I’m a pretty health-conscious person. I exercise most days, try to eat a nourishing and balanced diet, and by and large, I get my eight hours of sleep.

It’s nothing special (I’m far from the world of biohacking and extreme optimisation), but like many of us, I try to find ways to live healthily and happily where I can.

So when, back in March, I found myself feeling a little sluggish, foggy and unfulfilled, I was surprised. My alcohol intake wasn’t excessive; I was sleeping well and running regularly, so why did I feel like I was going through the motions, rather than really living?

One answer, as I’ve come to discover, was my neglected creative health, which research increasingly demonstrates is key to mental and emotional wellbeing, reduced inflammation and slower cellular ageing.

For the past three months, I’ve been treating creative activities as importantly as exercise, building them into my daily routine to see what they could do for my wellbeing. The results? Nothing short of transformative.

For my thoughts (and the expert take on the benefits of investing in your creative health), read on. There’s also more on this topic, and other unconventional routes to greater wellbeing, in our guides to frictionmaxxing, doodling and little treat culture.

What I Learnt From 3 Months Prioritising My Creative Health

What is creative health?

Whilst it would be easy to reduce creative health to colouring in for an hour or crocheting a hat, creative health scientist Katina Bajaj says the concept runs deeper than the individual acts themselves. Bajaj, who studies how creativity has disappeared from adult life, explains that “creative health is a pillar of well-being responsible for our vitality, curiosity and capacity for meaning-making.”

Unfortunately, she says, it’s “often left out of conversations about health and flourishing,” despite a body of research connecting creative expression to improvements in cognitive, emotional, physical and social well-being.

What are the longevity benefits of investing in your creative health?

Very often, creativity is considered a luxury in our day-to-day lives, but as Professor Daisy Fancourt, author of Art Cure: The Science of How The Arts Transform Our Health, explains, it shouldn’t be. “Arts engagement is a health-promoting behaviour similar to eating a healthy diet, getting physical activity and good sleep,” she says.

She has research to back her up. A landmark study led by Professor Fancourt at University College London found that people who did an arts activity at least once a week aged 4% more slowly than those who rarely engaged with the arts. Importantly, the effect remained even after accounting for factors like smoking, BMI and income and was similar to the impact of exercising at least once a week.

So, how does it work? Well, according to Professor Fancourt’s research, creative activities may prompt positive changes in brain proteins involved in reducing inflammation and keeping the brain healthy.

The researchers also found that those who were more engaged in the arts had a lower future risk of heart disease, type 2 diabetes, arthritis, depression and dementia, building on previous research which has connected the arts with reduced risk of depression in teenagers.

What are the signs your creative health is suffering?

You might be wondering what shape your own creative health is in right now, and you’d be right to. And that’s because, whilst many of us may be experiencing symptoms of low creative health, we may not connect the dots ourselves.

“People might be experiencing physical or mental health challenges, but might not be conscious that engaging in the arts is a behaviour that could help them with their symptoms,” explains Professor Fancourt.

As for what these symptoms could look like, it could be a sense of unfulfillment in your day-to-day life. Or, as Bajaj explains, it could be a sense of going through the motions without fully living. “Creativity is what gives us vitality,” she explains. “When someone is lacking in creative health, they may feel robotic or like they’re on a hamster wheel.”

3 tips to start building your creative health:

So, what do we actually do to improve our creative health? Well, as Bajaj pointed out in her recent TED Talk, boosting your creativity doesn’t need to be tightly measured or prescribed. In fact, often this is the antithesis of what we’re searching for.

“Being creative isn’t something you have to wait to do later, once school or work is done,” she explains. Instead, it’s about “integrating it into the way we think, express ourselves, decompress and connect with community.”

The great news is that this means boosting our creative health doesn’t require us to have lots more stuff or to dedicate hours of time. It could be as simple as spending a few minutes doodling, daydreaming or singing. That said, the fact that it can be so easily woven into our day is also what makes it easy to fall off the radar.

Fortunately, Professor Fancourt has some habit-building tips.

1. Build a creative 5-a-day

“Try to work out what would be the equivalent of your 5-a-day in fruits and vegetables in creative activities,” she suggests. “Maybe that’s fifteen to 20 minutes of art, or timetabling an hour a week to take a creative class.”

2. Think about creative diversity

“Just like our diet, it’s important not just to have one creative ingredient, but to have a variety in our lives,” explains Professor Fancourt. “This is as important as frequency.”

3. Remember that you don’t have to be ‘good’

“Just like you don’t have to be a chef to cook good food, you don’t actually have to be good at the creative activity to experience the health benefits,” reassures Professor Fancourt. “A lot of the benefits actually come from participating, so it’s a good opportunity to try a new hobby.”

I’ve spent the last three months prioritising my creative health—and have become happier and more imaginative

I want to point out that the majority of things I’ve done during my three-month creative health experiment have been pretty unextraordinary. They’ve involved doodling sessions (something I’d picked up last year but let slide over the winter), getting inventive in the kitchen, building dedicated time into my day to daydream and pulling out my old drawing pads and pencils which had long been stuffed in the back of the cupboard.

But for the sake of time and your attention span, I’m going to focus on two core memories from the last three months that made the biggest impact on my creative health.

Studio sessions

At the end of March, in the depth of my creative rut, I attended a clay charm-making workshop with a grassroots community called Studio Sessions. Run by two women, Tyla and Iman, the idea is to build community and connection between strangers over the theme of arts and crafts.

Three things stood out to me about the evening. First, how nice it was to be utterly absorbed in something you’re objectively bad at. Patience isn’t my strong suit (I’m an Aries for those wondering), so the finicky nature of moulding tiny clay charms was always going to be a challenge. Once I got to work, however, the world seemed to fall away, and I was completely focused on creating my plasticine fried egg.

Second, having others around you whilst you’re being creative has an extra je nes se quois to it. There’s something about social connection and the arts which just seems to go together, providing an added boost to the positive feelings I got when I was being creative at home alone.

And third, how accomplished I felt at the end of the night. At 10 pm, when I’d usually be at home scrolling and starting to yawn, I felt energised and ready to keep chatting late into the evening. My brain was awash with ideas for projects, and problems I’d been mulling over seemed to have clearer solutions.

Nimi Collective

Towards the end of the three months, when my creative health was already in better shape thanks to the consistency of my home practices, I attended an art gallery walk around London with a community called Nimi Collective.

I’ve always loved art and like to draw at home, but I’ve never considered myself an art person (i.e. someone who frequents the Tate at the weekend and can reel off the famous painters from across history).

But as I discovered through speaking to Anh, a former investment banker who founded Nimi, that’s how a lot of people come to the community. “A lot of people who find Nimi are what I would call shadow creatives,” she tells me. “They were creative as children but now work stressful office jobs and somewhere along the way the outlet to be creative just disappeared. Nimi is where they come back to that part of themselves.”

Like my experience at Studio Sessions, the opportunity to be creative within a social environment was one of the defining elements of my day with the group at Nimi. Hearing the different perspectives on art broadened my horizons, challenged me to think differently and undoubtedly left me feeling more present, energised and brimming with ideas.

The verdict on creative health

I can’t speak for how all these new creative activities (which also included a spoken word evening and all-female comedy night) are affecting me on a cellular level - all that’s going on below the surface - but what I can say is that carving out time for my imagination and curiosity to run wild has made me feel happier and healthier than almost any more conventional wellness habit.

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Let’s start with a number: one in eight.

That’s how many women in the UK are living with anaemia - a condition that can leave you chronically exhausted, unforgivingly forgetful, and running on mere fumes. The kind of exhaustion that makes getting through the day feel like wading through wet cement. The kind that coffee certainly can’t fix and an early night doesn’t touch.

Like most of us, you’d probably file it away under “classic burnout”. Society probably would too. But what if burnout isn’t the whole story here?

If iron deficiency isn’t already on your radar, it should be. According to the WHO, it’s the world’s most common nutritional deficiency, affecting around two billion people worldwide. Women shoulder the overwhelming burden: nearly one in three women in a recent UK study had an iron deficiency. Yet routine screening remains worryingly uncommon. Meaning too many women could be living with symptoms they’ve come to accept as “normal.”

The impact stretches far beyond feeling tired. Toby Richards, a world-leading expert in the treatment of Iron Deficiency at The Iron Clinic, says, "Iron deficiency is now considered more disabling than diabetes."

Physical symptoms aside, the effects can extend to your mental health, too. A 2020 population study found adults with iron deficiency had a 52% higher risk of psychiatric disorders, including anxiety, depression, and sleep disorders, than those without it. It’s yet another reminder that low iron doesn’t just leave women feeling tired; it can shape everything from their mood to their memory.

Perhaps this isn’t just a story about iron. It’s a story about the way women’s symptoms are so often explained away. Because when brain fog, exhaustion and low mood are dismissed as “just life,” we risk overlooking something that’s not only incredibly common - but, in many cases, entirely treatable.

So before we chalk another woman’s exhaustion up to burnout, maybe it’s worth asking a different question: what if we’re calling it the wrong thing?

First - Why iron deficiency is being mistaken for burnout

Let’s play a game of symptom bingo. You’re tired all the time. You can’t concentrate. Snapping at everyone. You feel flat, overwhelmed, and you’ve forgotten what “well rested” even feels like. The obvious diagnosis? Life. Or if you’ve spent more than five minutes on social media lately - burnout.

But according to Richards, there are two reasons iron deficiency is so often mistaken for burnout.

"The first is that the symptoms are incredibly generic," he explains. "'I'm tired' could mean almost anything, so iron deficiency is often overlooked." The latest Lancet guidance agrees, warning that symptoms such as fatigue and cognitive impairment are often non-specific, meaning iron deficiency remains routinely under-diagnosed. “Crucially,” he warns, “these symptoms can develop before someone becomes anaemic, leaving many women feeling dreadful while being told their blood tests are "normal".”

The second reason is that it creeps up on you. “Normally you have enough iron stores for 3-5 years, so if you develop iron deficiency, it can take 3 years or more to notice”. By the time you notice something is wrong, he says, it's often because a cold, a bout of flu or another illness tips you over the edge. "That's the crisis that finally brings it to the surface."

Which perhaps explains why so many of us don’t spot it sooner.

GP Dr Philippa Kaye sees the same pattern in her consulting room. “For too long women have been told that pain, mood changes or fatigue are simply part of being a woman," she says. "That means some women never come to the doctor - and others aren't always heard when they do."

The hidden reasons women develop low iron

Confession: as a retired vegetarian, my understanding was that being "iron deficient " meant you needed to eat more red meat. Turns out, what you’re eating isn’t always the issue.

For Richards, the answer is simple: there are two main reasons women become iron deficient.

The first is pregnancy. "During pregnancy, your blood volume increases by almost 50% to support both you and your baby, dramatically increasing your body's iron requirements. If your iron stores were already running low before pregnancy, as many women's are, it doesn't take long for the tank to empty. Most women are iron deficient by the time they give birth."

The second is something hiding in our handbags alongside spare tampons and painkillers. "Heavy menstrual bleeding affects around one in three women. The problem is that most women don't realise their periods are heavy because they've never known anything different."

And that’s the catch: none of us gets to trial someone else’s period for comparison. If you’ve always packed spare underwear “just in case,” and instinctively know where every public toilet is, it’s hardly surprising you think that’s just how periods are supposed to work. Spoiler alert: they’re not.

In fact, Richards says the average woman with heavy periods can lose around "a litre of blood over the course of a year." A litre. That’s not just a number - it’s a reminder that, month after month, many women are unknowingly losing far more iron than they ever replace.

Naturally, that’s only part of the story. Pregnancy and heavy periods might explain why many women become iron deficient, but what we eat still plays an important role in whether our iron stores recover.

"People often think spinach is enough," says specialist registered dietitian Nichola Ludlam-Raine. "While it contains iron, it's a form that's much harder for the body to absorb than the haem iron found in meat and fish."

The answer, she says, isn’t necessarily eating more meat. “Pairing plant-based sources such as lentils, beans, tofu and fortified cereals with vitamin C-rich foods, including peppers, berries, kiwi or citrus fruit, can significantly improve absorption. One habit worth breaking? Drinking tea or coffee with meals, both of which can reduce how much iron your body absorbs.”

Now, before you read on, there’s one final plot twist - one that Richards says could explain why so many women slip through the cracks. "Women are often told their iron is 'normal', but that's usually based on a laboratory reference range, not the clinical definition of iron deficiency."

It’s an important distinction. The ‘normal’ range printed on a blood test isn’t always the same threshold clinicians use when assessing whether iron deficiency could be contributing to symptoms. Updates to NICE guidance, for example, use a ferritin level below 30 ug/L as a marker of iron deficiency in many clinical settings.

The takeaway isn’t to distrust your blood test or your doctor. It’s that if you’re experiencing persistent symptoms, it’s worth having a conversation about what your results actually mean in the context of how you’re feeling, not just whether they’re flagged as ‘normal’. Knowing the difference could be the key to reaching the right diagnosis and, ultimately, feeling like yourself again.

The symptoms to look out for

More often than not, when someone asks how we’re feeling, we default to the most British response imaginable: “Fine.” Or, if we’re being particularly honest, “Fine-ish.”

​Rather than asking yourself if you’re “fine”, Richards suggests paying attention to what your body is trying to tell you. These are the clues he looks for:

• Two flights of stairs check: If walking up two flights regularly leaves you puffing, with a racing heart or palpitations, it’s worth paying attention. Low iron means your body has to work harder to transport oxygen, making everyday tasks feel far more demanding than they should.
• Your legs won't keep still: An overwhelming urge to move your legs at night - known as restless legs syndrome - is one of the most common signs of iron deficiency, particularly during pregnancy.
• You're craving things that aren't food: One of the biggest red flags Richard sees, strongly associated with low iron, is pica: the craving for non-food items. For some women, it’s chewing ice cubes (Pagophagia). Others find themselves chewing on paper, chalk, or even the smell of laundry detergent. While it might sound bizarre, a 2023 review of 20 studies found that these cravings consistently disappeared once iron deficiency was treated, suggesting they can be one of the body's clearest cries for help.
• Brain fog that won't lift: Struggling to concentrate? Forgetting words? Feeling more anxious than usual? Low iron can affect the brain long before anaemia develops, as iron plays a vital role in energy production and neurotransmitter function. The result? Symptoms that are easily mistaken for stress, burnout, or the mental load of everyday life.

How do you know if your period is heavier than it should be?

The problem: if you’ve ever had heavy periods since your teens, they’re probably your normal. Which means it’s surprisingly easy to miss the signs that your bleeding is heavier than it should be. According to Dr Anisha Patel, a GP specialising in women’s health, these are the clues to look out for:

• It lasts longer than seven days.
• You're changing a tampon or pad every one to two hours, or doubling up on protection.
• You regularly bleed through onto your clothes or bedsheets.
• You're passing blood clots larger than a 50p coin.
• You plan your life around your period, or avoid work, exercise or seeing friends because of it.
• You feel unusually tired, breathless or lightheaded during or after your period.

The important bit: a heavy period isn’t something you simply have to put up with.

"If your periods are affecting your quality of life, or you think they could be contributing to fatigue or iron deficiency, it's worth speaking to your GP," says Dr Patel. "There are effective treatments available to reduce bleeding and, where needed, restore iron levels."

Here’s what I’ll leave you with. Life is exhausting. Burnout is real. Stress isn’t a myth. But somewhere along the way, we’ve become so used to explaining away our symptoms that we’ve stopped asking why they’re there in the first place.

Maybe the answer is burnout. Maybe it’s the mental load. Or maybe it’s something as common and as treatable as low iron.

The point isn’t to assume the worst. It’s to stay curious. To ask questions. To trust that your symptoms are worth investigating. Because feeling like yourself shouldn’t be a luxury; it’s the baseline.

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Can I let you in on a secret? Over the last few months, I’ve really struggled with the motivation to exercise.

Admitting that makes me feel like a bit of a fraud. Let’s face it: my job is to write about health and fitness. I remind you all, almost weekly, about the benefits of movement, with all its longevity and mood-boosting qualities. Outside of work, I lead a run club, where my job is to inspire others to show up on days when they don’t feel like it. And when someone tells me they’re feeling low, my immediate advice is for them to don their trainers and get outside.

And yet… Since the start of the year, I’ve been in what can only be described as an exercise rut. I wake up promising myself I’ll move my body, only to lie in bed dreading every second of it. Every run, every home Pilates class, every gym session requires a silent negotiation.

Partly, I think it’s down to boredom. Research shows that perceived variety can contribute to overall exercise wellbeing, which makes my rotation of the same three running routes, strength sessions and Pilates routine hardly a recipe for success.

Also, I’d started to fall into the trap of over-optimisation. I’m innately competitive, and like many of us, I had started to measure the quality of my movement by distance covered, pace achieved, or weight lifted. There’s nothing wrong with this, but when it becomes obsessive, it can (in my experience) get quite exhausting, pressurised and unenjoyable.

I knew I needed to shake things up, so in early April I decided to switch the gym for outdoor movement - and that’s when I discovered the wonder of trail running. Combining fresh air, nature, and a welcome lack of emphasis on pace, it became the antidote to my slump.

For my journey into the sport, read on. And for more outdoor movement inspiration, check out our guides to road running vs trail running, the benefits of going headphone-free and why running slower might actually make you faster. Oh, and if motivation is a struggle right now, we’ve got tips to train your brain to enjoy exercise.

After Months of Exercise Burnout, Trail Running Helped Me Reconnect with the Joy of Movement

What is trail running, and why is it so popular right now?

I’m hardly alone in my shift to the trails - statistics from RunRepeat show that participation in the sport has risen by over 200% in the last decade. The growth is particularly prominent amongst women, who now make up 30.5% of competitors in ITRA races, up from just 16% in 2007.

And though it’s become synonymous with Dolomite-esque mountains and UTMB races, trail running is actually far simpler, more varied and accessible than you think. “Trail running is just a run that is off-road,” explains Nike run coach and founder of Ultra Black Running, Dora Atim. “It could be a rocky path along the coast, a forest route through woodlands or a trail path through the mountains.”

As for why it’s so popular right now? According to feminist sociologist of sport, Dr Bethan Taylor-Swaine, it’s linked to the way trail running can separate exercise from performance. “In road running, the first question we often ask is, ‘How fast did you run?’” she says. “It’s become the way we categorise people, which presents a lot of pressure, especially for women who already face a demand to conform in order to be accepted in sport.”

Trail running, in contrast, grants women freedom. “It’s not about how fast you run, it’s not about competition, it’s about women as individuals, moving through nature, taking that time for themselves,” says Dr Taylor-Swaine. “That can be a really empowering and slightly counter-cultural experience.”

What are the benefits of trail running?

That sense of freedom is one of the key benefits of trail running. “People often say it clears the mind,” says Atim, who says it helps her to compartmentalise her thoughts. “I find the constant mental to-do list starts to quieten as the beauty of nature takes over, and this can make you feel more relaxed during and after a trail run,” she explains.

Research backs her up here. Time in nature has been shown to activate the parasympathetic nervous system and has been linked to reduced rumination (that horrible cycle of overthinking and worry that so often occupies us when we’re stressed).

Dr Taylor-Swaine agrees, adding that there’s a rebellious element to trail running. “Trail gets you out of the regulatory framework of running as we know it. You don’t have to run as fast as you can; you don’t have to look a particular way. You’re in places where you’re less likely to be observed, and there’s a sense of adventure to it. In a hyper-regulated society, that’s a very attractive prospect.”

That’s not to say that trail running is without markers of performance. “Tenacity, grit, perseverance are still highly valued,” says Dr Taylor-Swaine, “but this idea of pace, which a lot of women get in their head about when running, is taken out.”

Of course, there are also numerous benefits for our muscles, bones and tendons, too. “Trail running terrain is often softer than the pavement, which makes it lower impact,” says Atim, who adds that the uneven ground improves balance, coordination and proprioception. “These three qualities will improve any kind of running you do, so it’s a win-win,” she says.

Are there any risks to trail running?

Of course, we have to acknowledge that trail running doesn’t come without risk, nor does it come without its own accessibility barriers, particularly for women and people of colour. Historically, the sport has been white and male-dominated, with a lack of safety, research on diverse physiologies, time, financial freedom, and confidence often keeping other communities out of the sport.

“We can’t ignore that in trail, you’re often on your own in remote places for long periods of time,” says Dr Taylor-Swaine. “The sport also challenges your body differently, requires elements of mountaineering and better preparation when it comes to fuelling.”

Thankfully, efforts are being made to make trail running more inclusive, thanks largely to groups like Atim’s Ultra Black Running, which create spaces for black women and non-binary people in trail running. But that doesn’t mean you should go out unprepared. “Things like knowing how to use a map or what to do in an emergency are important,” says Dr Taylor-Swaine. “Doing mountain skills courses is something I encourage - if you did outward bounds at school, it will come back quickly.”

Trail Running Helped Me Rediscover My Love For Movement—Here’s How

My introduction to trail

Before I started trail running, I really thought I’d need to get a train to the mountains or coast for my run to count. As it turns out, I was completely wrong.

Trails are anything that takes you off-road or pavement for the majority of the run. Which means that most of us can probably reach one within 15-20 minutes.

I’m fortunate to be able to access a route within a five-minute run, so, with the help of the AllTrails app for navigation, I headed out onto the farmer’s field behind my house.

At first, I found it tough to let go of the pressure for pace. I felt like I was moving so much slower than I would on the road, and a sense of dread loomed over me as I approached a hill. On the road, I’d avoid them at all costs, knowing they’d slow me down.

But with the reminder that trail running isn’t about pace ringing in my ears, I took it slow, focusing more on the way my body felt than the speed at which it was moving.

When I got to the top, I paused and took in the view. It was a beautiful day, and I realised that it was one of the first times I’ve ever allowed myself to stop on a solo run. Despite being only 20 minutes from my front door, I’d never taken in this view. It was gorgeous.

After catching my breath, I continued on my way, getting back home around 45 minutes after I’d left. At first, it was strange not to be looking immediately for the metrics, but quickly that discomfort turned to freedom.

For the next few weeks, I kept my trail running super low pressure. I went out just once or twice a week, tried to mix up my routes and didn’t think about speed or distance.

Quickly, I realised how much I was looking forward to my runs - not dreading them as I had been on the road. Interestingly, my motivation for other forms of movement was coming back, too. With an injection of something new in the mix, the idea of a Pilates class or a gym session on my non-run days didn’t seem so boring anymore. Balance was slowly being restored.

Finding my feet

After spending my first few weeks tentatively broaching the off-road lifestyle, I decided it was time to step things up a notch. So far, my trails had been limited to farm tracks and woodlands, but with a trip to Northumberland on the cards, I decided that now was my moment to get really off-grid.

And this is where I really fell in love with trail running. Yes, the farmlands and woods around my house are lovely, but the freedom of being out in mountainous terrain, of hopping rocks and climbing steep hills to reach jawdropping views was what really sold me on this sport.

It was at the top of one particularly stunning hill that I realised my love of movement had returned. With the wind in my face, dirt on my shins and not one thought about pace, time or distance, I felt fully present in my body.

Of course, this wasn’t going to be my daily trail run. But peppering in these trips to new landscapes feels like a very good use of my weekend and a way to spice up my exercise routine.

Three months on

Three months on from my foray into trail running and I’m down in Bradford-on-Avon on a group trail running trip with Nike. We’re testing some of their new ACG collection, which involves an 18km trail run around the hilly Wiltshire countryside.

It will be the furthest distance I’ve covered and I’m undeniably nervous. The old familiar worries from road running kick in - will I be able to keep up? Will I manage the whole distance? What if I can’t handle the hills?

About 2km in, though, I realise I needn’t have worried. In trail running, walking up steep inclines is embraced, not shamed. Stopping to cool down in streams is encouraged and sprinting down wooded hillsides feels like fun rather than a race.

I didn’t stop smiling the entire run and, by the end, I’m exhausted, sweaty but completely buzzed. I feel free, relaxed, capable and very, very proud.

In the last few months, trail running has given me a completely fresh perspective on movement. It’s taught me that pausing to enjoy a view isn’t failure, that you can still work hard without chasing a time, and that things don’t always need to be so serious. It’s fun and refreshing, and I’m definitely no less fit for it.

If you’re feeling a little burnt out or are just looking to inject something different into your routine, I highly recommend.

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Let's be real: fibre isn't exactly the sexiest topic in wellness.

For the uninitiated, fibremaxxing, a term that went wildly viral on TikTok earlier last year, is exactly what it sounds like: intentionally increasing your fibre intake, often by adding seeds, legumes, fruit, vegetables and wholegrains to meals in an effort to support gut health, digestion and blood sugar regulation.

After all, the average UK adult consumes just 19g of fibre a day - significantly below the recommended 30g target. Consultant dietitian Sophie Medlin previously told Marie Claire that our increasingly ultra-processed diets may be partly to blame.

"Studies show that over 53% of the average UK adult's daily calories now come from UPFs," she explains. "This is problematic because these foods, which are typically very low in fibre, take up more space on our plates and tend to displace naturally fibre-rich foods like vegetables, legumes, whole grains, nuts, seeds and fresh fruit."

So, why all the fuss about fibre? Well, according to a 2019 study, adults consuming the highest amounts of dietary fibre had a 15 to 30% lower risk of cardiovascular disease, stroke, type 2 diabetes and colorectal cancer compared to those eating the least. Further research has also linked higher fibre intake to better longevity, reducing the risk of obesity and a lower risk of developing chronic diseases.

Even as a Health Writer, I'll admit that optimising our health can sometimes feel like a full-time job.

If we're not trying to hit several thousand steps a day, we're being encouraged to eat more protein, improve our sleep hygiene, cold plunge, habit stack and optimise our hormone health. Wellness has become an endless game of nutritional whack-a-mole, where the moment you feel you've mastered one healthy habit, another arrives demanding your attention.

As someone who doesn't suffer from bloating, digestive discomfort or any obvious symptoms of poor gut health, consciously focusing on increasing my fibre intake felt, if I'm honest, like one wellness task too many. But the more I read about the science behind fibre - and the growing body of research linking it not only to digestive health but everything from blood sugar regulation to heart health and satiety - the more curious I became.

So when a friend recommended Biomel Complete Gut Powder, I decided to put my supplement scepticism to one side and give it a go.

Keep reading for my honest review after taking the TikTok viral fibre supplement every day for four weeks. Whilst you're here, we've got plenty of guides packed full of balanced nutrition advice for you. Don't skip our guides to the benefits of mindful eating, intuitive eating or the infamous inflammation diet.

I road tested this viral fibre supplement for a month, but did it actually make a difference?

What is Biomel Complete Gut Powder?

Biomel Complete Gut is essentially designed to do several jobs at once, combining prebiotic fibres, live cultures, digestive enzymes and vitamins into a single daily scoop.

The formula contains a blend of fibres including chicory root fibre, apple fibre and beta-glucan, alongside 25 billion live cultures across 13 different bacterial strains, plus added vitamins B6, B12, D and calcium. In practical terms, one serving delivers around 4.7g of fibre - not enough to replace your fruit and vegetables, of course, but enough to make a meaningful dent in the UK's notoriously low fibre intake.

The supplement comes in multiple flavours and can be enjoyed in several ways, including:

• Shaken with cold water for a quick post-workout drink.
• Mixed with coconut milk or your milk of choice for a creamier, more indulgent shake.
• Blended with banana and yoghurt for a fibre-rich breakfast smoothie.
• Added to overnight oats.

Who is Biomel Complete Gut Powder good for?

If you're struggling to hit your fibre target, you're first in line to potentially benefit from a supplement like this. It'll come in particularly useful if your diet relies heavily on convenience foods or if you're frequently eating on the go.

That said, gut health nutritionist Adrienne Benjamin warns against approaching fibre like an Olympic sport. "Fibre is absolutely vital for gut health; it feeds beneficial bacteria, supports regular bowel movements, and helps maintain a healthy gut lining," she explains.

"But the TikTok version of fibremaxxing, where people load up their bowls with 10-plus different ingredients or leap from 10 grams to 40 grams of fibre overnight, can actually backfire."

She adds: "A better approach is to introduce fibre gradually and consistently, allowing your digestive system to build tolerance."

What does the science say on fibre intake? Do you really need a supplement powder?

Probably not, at least not as a replacement for Whole Foods. Whole foods should always be the gold standard where possible, as they provide a broader range of nutrients alongside fibre.

"A high-fibre diet is associated with a lower risk of cardiovascular disease, type 2 diabetes, strokes and certain cancers," says Medlin. "It also plays a role in stabilising blood sugar levels and promotes satiety, supporting healthy weight management."

Supplements can't replace vegetables, fruit, legumes and wholegrains, but if you're someone who struggles to hit 30g daily - and statistically, most of us do - they may help fill the gap in a practical way.

I road tested Biomel every day for four weeks - here's my honest review

Weeks one to two:

I should probably start by saying that I don't suffer from significant digestive issues. I rarely experience bloating; my stomach is generally fairly settled, and I know I'm fortunate in that respect, so I wasn't expecting any significant changes when I tried this.

What I noticed immediately, however, was the taste. The Belgian chocolate flavour is genuinely delicious, and part of my reasoning for avoiding supplements is a serious dislike for anything artificial in flavour, so that was a really pleasant surprise.

Depending on the day, I mixed it with water, coconut milk or blended it with banana and yoghurt if I was having it pre-workout or alongside breakfast. It tasted somewhere between a chocolate milkshake and a protein smoothie, which made it surprisingly easy to stick to.

The first couple of weeks passed without any dramatic revelations. There was no overnight digestive transformation or sudden feeling that I'd unlocked the secret to optimal health, but I did find myself genuinely looking forward to my daily chocolate shake.

Weeks three to four:

This was where things became more interesting. Firstly, my digestion became remarkably predictable, which was unexpected given my often chaotic freelance schedule that can see me eating lunch at wildly different times each day.

While regular bowel movements alone don't necessarily prove perfect gut health, improved stool frequency is one of the most well-established signs that dietary fibre is doing exactly what it's supposed to do. Fibre, particularly chicory root fibre, has consistently been shown to support normal bowel function and increase stool frequency.

Secondly - and this surprised me the most - my skin improved. I'm prone to hormonal breakouts and clusters around my chin and jawline, but towards the end of the month, my skin looked noticeably calmer and less reactive.

Can I say with certainty that a fibre supplement cured my acne? Absolutely not. However, there is growing interest in the so-called gut-skin axis, with researchers increasingly exploring how gut bacteria may influence inflammation and skin conditions, including acne. Some studies suggest that diets higher in plant fibre may support healthier gut bacteria and potentially improve acne severity through reductions in inflammation and better blood sugar regulation.

The final thing I noticed was a change in my appetite. My usual mid-afternoon cravings - typically characterised by an almost urgent desire for something sweet around 3 pm - seemed to completely disappear, which is by far the most surprising thing about this trial.

Whether that was down to fibre's well-documented ability to slow digestion and promote satiety, or simply the placebo effect, is impossible to say with certainty. What I can say is that I felt fuller for longer and far less preoccupied by the afternoon energy dip that would usually send me rummaging through the kitchen cupboards.

Would I continue taking it?

Surprisingly, yes. Not because I believe it transformed my gut health overnight, or because I think supplements can ever replace a diet rich in fruit, vegetables and wholegrains, but because it made increasing my fibre intake feel easy, enjoyable and - perhaps most importantly - sustainable.

Keen to up your fibre intake? Shop MC-approved essentials below

By now, you'll know that we're big fans of Pilates here at MC UK. The low-impact, full-body workout has soared in popularity in recent years, with boutique studios and on-demand platforms popping up left, right and centre. While social media might make it seem like a passing wellness trend, the method has more than a century of history, not to mention a growing body of research to back up its benefits.

Popularised by the likes of Hailey Bieber, Kendall Jenner and Harry Styles, the method was first developed in the early 1920s by Joseph Pilates, which was originally called Contrology. The popular workout is practised all over the world to help improve strength, posture, flexibility and body awareness through mindful, controlled movement.

Today, Pilates is widely recognised for far more than its physical benefits. Research suggests regular practice can improve core strength, balance and functional mobility, while systematic reviews have also linked it to improvements in wellbeing and quality of life. In other words, those slower, more intentional movements can deliver benefits that extend well beyond toned abs.

But perhaps the best part? Scientists are continuing to uncover lesser-known ways the practice may support both body and mind.

For those of you who don't know me - I'm Ashlea McKee, a classical Pilates instructor, MC UK Master and founder of Élan Wellbeing and the Pilates with Ashlea app. Below, I've explained the one benefit you might not have heard about yet - plus exactly why Pilates is worth adding to your routine this year.

If you're eager to read more Pilates content, while you're here, don't skip our guides to the best Pilates exercises for beginners, best Pilates core moves, best core sculpting Pilates moves and the best Pilates bar exercises, here.

The rise of the Pilates runner

You'll know from my first Marie Claire Masters article back in March that I think Pilates is an incredible all-rounder of a workout - but there's one lesser-known benefit that no one seems to be talking about.

You see, Pilates is an incredible method to train alongside cardio disciplines, like running, as it boosts core strength, coordination, recovery times and injury prevention (I'll go into more detail on each below).

First up: training Pilates alongside your weekly mileage helps to aid joints and improve mobility and body awareness, making you a more fluid, form-focused runner. It also assists with any postural imbalances which, if left unnoticed, could lead to potential injuries down the line. It's an excellent workout for boosting abdominal and pelvic stability, too, creating a stronger core foundation which, in turn, supports better balance, control, and running efficiency.

Connecting to your breath is a key tenet in both disciplines; focusing on your breath during Pilates will only improve your ability to do so during training miles or races. Breathing is one of the main principles of Pilates, as you'll know, and there's a big focus on connecting your breath to movement. To sustain your pace while running, breathing is essential, and efficient breath control can help take your performance to the next level.

One of the things I love most about Pilates is what a mindful form of movement it is: it creates a powerful connection between breath, mind, and body.

Next, Pilates trains controlled, low-impact movement in a way that running can't. Running is high-impact and cardio-based; Pilates is a slower and controlled low-impact workout. Train them both together, and you'll reap the cardio benefits from your mileage and the strength and mobility gains from the Pilates mat or apparatus work, like the Reformer, Tower, and Wunda chair. Pilates can improve running efficiency and economy in many ways, in other words, making you a stronger, faster runner.

And finally? And finally? Pilates can help lower your risk of injury - not just during marathon training, but across many sports and everyday activities as it improves form, body awareness, and alignment. It helps runners move more efficiently and stay stable during long-distance running, especially when you start to tire. Pilates gives runners the tools to better support their bodies throughout training, which you can then take into your race.

Take it from those who've tried it

I asked the members of my Pilates community who workout regularly with me while fitting in their weekly miles, and they said the main benefits they've noticed themselves span:

• The core stability and control helps with your leg control and therefore your stride.
• The coordination of your arms and legs with the power and pace you're generating.
• The posture perspective - if you're running long distance, staying straight and aligned through the trunk and spine helps to sustain pace, movement, and speed, as well as distribution of weight.
• The reduction of tension, aches and pains
• The stamina from the classical order (progressions and transitions).

The importance of a strong core and glutes

Underpinning many of the Pilates moves I'd recommend for runners is a focus on core and glute strength. Both muscle groups are essential for runners and non-runners alike, helping you move well in everyday life and supporting the strength and stability that become increasingly important as you age.

A strong core helps you hold yourself taller and feel lighter while running. Strong abdominals also support better posture, and better posture helps you breathe more efficiently and sustain your pace for longer. Remember - it's all connected! Pilates emphasises movement from the centre in every exercise, helping to build strong foundations through the deep abdominal and stabilising muscles. This, in turn, creates better control and stability, especially as fatigue sets in.

Next up, your glutes. The glutes play a major role in powering and supporting movement, and the hips need to be both strong and mobile for an efficient stride. As we know, running is high impact, so if the glutes and hips are weak or tight, other muscles begin to compensate, which can lead to poor form, fatigue, and even injury. Pilates helps strengthen and mobilise these areas to improve overall running performance.

If you only have ten to fifteen minutes to work out, remember this: it's always better than nothing, and can still be super effective. Focus on moving the body through all planes of movement.

A beginner classical Pilates order is a great place to start with exercises like The Hundred, Roll Up, Single Leg Circles, and more foundational movements that never date.

Keen to prepare your body for smoother, more efficient running and reduce the risk of injury? Try the moves below.

7 Best Pilates Moves for Runners

Warm up: Bridges

One simple change runners could make this week to improve performance is simple: to warm up and cool down. Taking care of your body is key for longevity, injury prevention, and performance.

A warm-up can include some breathing, standing Pilates, spinal mobility, and hip, knee, and ankle mobility, keeping it dynamic but controlled.

A cool-down post-run can be more focused on releasing through stretching and mobility work for the hamstrings and hips, using exercises such as Child’s Pose, the Roll Up, Spine Stretch Forward, and a side-lying quad stretch.

Best for: Warming up the body, spinal articulation, glute activation, pelvic stability, and mind-body connection.

Move one: The Hundred

How to: Lie on your back, lift your head, neck and shoulders, and extend your legs to tabletop or a 45-degree angle while engaging your core. Pump your arms up and down in small, controlled movements, inhaling for five pumps and exhaling for five, until you've completed 100 arm pumps (10 breath cycles).

Best for: Breath, deep core activation, coordination, and full-body warm-up.

Move two: Single Leg Circle

How to: Lie on your back with one leg extended on the mat and the other raised towards the ceiling. Keeping your hips stable and your core engaged, circle the lifted leg in a slow, controlled motion, making small circles before reversing the direction. For your reps, try five circles in each direction.

Best for: Hip mobility, pelvic stability, and single-leg control.

Move three: Shoulder Bridge

How to: Lie on your back with your knees bent and feet hip-width apart. Press through your heels and the backs of your arms to lift your hips until your body forms a straight line from your shoulders to your knees. To progress the exercise, keep one heel firmly pressed into the mat while lifting the other leg straight up toward the ceiling. Flex your foot as you lower the leg halfway, then point your toes as you lift it back up. Complete 6 reps on one side before switching legs.

Best for: Pelvic stability, posterior chain (back body) activation including the glutes and hamstrings, ankle mobility through dorsiflexion (flex) and plantarflexion (point).

Move four: Side-Lying Bicycle

How to: Lie on your side with your body aligned along the back edge of the mat, your legs slightly in front of your hips, your head supported, and your core engaged. Bend your top knee and extend the leg forward, then open through the hip and sweep the leg back behind you. Bend the knee to return to the starting position, keeping the movement smooth and controlled while maintaining a stable pelvis throughout. Aim for five reps in each direction

Best for: Hip and knee mobility, lateral hip stability, and single-leg control.

Move five: Single Leg Kick into Swimming

How to: Lie face down on your mat, propped up on your forearms with your elbows directly beneath your shoulders and your chest gently lifted. Bend one knee to kick your heel towards your glutes twice, then switch legs, keeping your core engaged and your pelvis stable. Next, lower onto your front and extend both arms forward. Lift your opposite arm and leg, then continue alternating sides in a smooth, controlled "swimming" motion, keeping your torso as still as possible. Aim for eight to ten reps of each.

Best for: Hip flexor and quadriceps focus, posterior chain strength, and postural focus

Move six: Single Leg Stretch

How to: Lie on your back, lift your head, neck and shoulders, and draw one knee into your chest while extending the other leg away at a low diagonal. Switch legs in a controlled, rhythmic motion, keeping your core engaged and your upper body lifted throughout. Aim for eight to ten reps.

Best for: Deep abdominal strength, breath coordination, core and pelvic stability, control, and hip mobility

When was the last time you treated yourself? Not just in monetary terms (although we're totally here for a new lippie every now and then), but really in any way at all - big, small or somewhere in the middle?

If you can't even remember, then this one is for you. Because we're calling it: little treat culture might just be our favourite wellness hack ever. And, unusually for a TikTok health trend, it comes with some legitimate benefits, too.

An extension of the excellently-monikered 'lipstick effect' - a phenomenon coined by beauty empire magnate Leonard Lauder in 2001 - little treat culture is all about indulging ourselves on a daily, weekly or monthly basis (choose your poison!) with small, achievable and affordable luxuries that elevate our everyday into something just that little bit more special.

And, while research into the practice is somewhat limited, there is acknowledgement from experts that it can enhance mental health and wellbeing - check out this piece from The Conversation, by a lecturer at the University of Portsmouth, Kokho Jason Sit.

As a self-confessed treat obsessive (I even get a dopamine hit from simply adding to basket - no checking out required!), when I was asked to test out little treat culture for a month to see if it enhanced my wellbeing, it's safe to say I was delighted; I didn't need asking twice.

Keep scrolling to find out how I got on, but in the meantime, fellow shopping lovers might enjoy reading our guides to how to master emotional fitness, our favourite therapist-backed mental health habits and check out the emotional regulation habits of successful women, here.

Is Little Treat Culture the Antidote to Self-Optimisation for Boosting Wellbeing?

What is little treat culture?

We've touched on this above, but let's hear what the experts have to say.

"'Little treat culture’ describes the practice of intentionally creating small moments of pleasure, comfort, enjoyment, or reward throughout everyday life," explains Dr Steven Mahan-Taylor, clinical director and consultant clinical psychologist at London Bridge Therapy. "While social media often associates it with buying a coffee, pastry or small gift, the concept is much broader."

"A little treat might be reading a chapter of a novel before work, taking a bath on a Monday afternoon, sitting in the sun for ten minutes, lighting our favourite candle in the evening, having a favourite lunch, taking a scenic route home, or sharing a meaningful conversation with a friend."

Sounds good, right? And compared to the strict self-optimisation culture that's permeating our feeds (Steven Bartlett's claim that indulging in two glasses of wine 'ruined' his life for three days springs to mind), taking a moment each day to lean into what makes us happy has to be a good thing.

"Psychologically, little treat culture can be understood as a response to the increasing pressure many people feel to constantly optimise themselves," agrees Dr Mahan-Taylor. "Rather than viewing wellbeing as something achieved through rigid routines, productivity hacks, or endless self-improvement, little treat culture invites us to seek joy, pleasure and restoration in everyday moments."

What are the benefits of little treat culture?

If you need any more encouragement to get fully on board with the trend, listen up: there are a myriad of mental health benefits associated with maximising our daily joy.

1. It emotionally replenishes us

Emotional replenishment might not be high up on your list of self-care priorities, but hear this: taking care of your emotional wellbeing can help boost resilience when times get tough.

"One of the most significant benefits is that little treats can act as emotional replenishment," notes Dr Mahan-Taylor. "Many people move through their days focused on responsibilities, deadlines, and obligations, often postponing enjoyment until a future holiday, promotion, or milestone, or indeed waiting until there is a significant period of time to be able to really unwind."

2. It's accessible and achieveable

One of our favourite aspects of little treat culture is that there are no rules. It's all about what makes you feel happy, and that - inevitably - will vary from person to person. Furthermore, we're literally talking just a few minutes of your day - no need to book a whole spa weekend.

"Little treats aren’t too time-intensive," notes Dr Mahan-Taylor. "Small moments of pleasure help interrupt this pattern by reminding us that wellbeing is built day by day, moment to moment, not just during longer periods of time, which so few people have."

3. It helps counteract stress

There's no getting around it: life is stressful. There's always something to be ruminating on, but we know that stress is a huge contributor to the development of chronic disease, reduced immune function, poor sleep and worsened cognitive function.

And we know there's no point in us telling you to reduce your stress: sometimes (often) the best thing we can do is find ways to work with it; little treat culture might be the perfect antidote.

"Small treats can boost mood and provide a welcome break from the stresses and complexities of daily life," shares Veena Ugargol, cognitive behavioural therapist and yoga therapist at MoreYoga. "When we fully engage our senses in enjoyable experiences, we're often able to step away from worries and focus on the present moment."

4. It enhances emotional awareness

"Importantly, little treats can also help us notice and savour positive experiences," Dr Mahan-Taylor advises. "Many people are prone to adapting quickly to good things or focusing attention on problems. Intentionally pausing to enjoy something pleasant can strengthen feelings of gratitude and satisfaction.

"Additionally, moments of joy, pleasure, and comfort help broaden our emotional experience. According to psychologist Barbara Fredrickson’s Broaden-and-Build Theory, positive emotions expand our thinking, creativity, problem-solving abilities, and social connection. Small moments of joy can, therefore, have benefits that extend beyond the moment itself."

How to lean into little treat culture

At this point, we couldn't really be much more on board - so, how can we incorporate little treat culture into our lives, stat?

"The key is to broaden our understanding of what counts as a treat," notes Dr Mahan-Taylor. "It doesn’t need to involve spending money or consuming something.

"Useful questions to ask are:

• What gives me genuine pleasure or comfort?
• What helps me feel more present?
• What leaves me feeling restored rather than depleted?

Clearly, what works for one person might not be a treat to someone else, so the key is to find out what fills your cup.

"For some people, a treat might be ten uninterrupted minutes with a cup of tea," says Dr Mahan-Taylor. For others, it might be dancing in the kitchen, listening to a favourite podcast, taking a walk in nature or leaving work on time.

"The most effective little treats are often those that align with our personal values and needs rather than those we feel we 'should' enjoy."

I tried little treat culture for a month - and honestly? I feel happier and calmer than ever

Weeks one and two

To say I'm excited about giving little treat culture a whirl would be a massive understatement: even before the trial starts, I'm excited about which treats I'm planning for myself, which is evidence in itself that the idea works, right?

But that being said, as a self-confessed shopping lover, I have to have stern words with myself about how this is not carte blanche to 'treat' myself to that new watch and handbag I've been coveting for five years.

When I say I exercised monumental levels of self-restraint over the course of the first couple of weeks, I'm not exaggerating: I have the experts' advice ringing in my ears as I settle on a few things I know I'm going to love: lighting my special candle in the morning as I log on to work, really savouring that first sip of tea in the garden in the morning, and taking a moment in the evening to practice the piano (one of my greatest loves, which I rarely make time for!)

And it turns out, you don't have to be doing something entirely new to reap the rewards.

"It's also worth considering whether some of the things you're already doing could be reframed as treats," agrees Ugargol. "Cooking your favourite meal, spending an afternoon watching films or TV shows that you love, or enjoying an uninterrupted morning with a good book can all become meaningful treats when approached intentionally."

I even find the anticipation of watching my favourite shows enjoyable (let's just say, the new season of Dallas Cowboy Cheerleaders could not have come at a better time!)

By the end of the first week, I already feel a renewed sense of enthusiasm and lust for life: not to overstate it, but I really do feel as though I have more to look forward to; the challenge is helping me to recognise how many lovely things I already have in my life (but that handbag would fit in nicely too, just saying).

Weeks three and four

As I reach the halfway point of the challenge, it's safe to say I'm hooked. Once you're tuned into it, there are so many ways we can treat ourselves on the daily: my favourites so far have been (in no particular order!) a Sunday afternoon bath watching a film on my laptop (top tier treat), savouring a quick lunch with a friend rather than rushing and stressing, visiting a gallery (for free!) with friends and - in case you're concerned I've lost my shopping ability (the economy might not recover) I finally treated myself to replacing the bottle of perfume that smashed in my luggage on holiday last summer.

Another aspect of the experience that I hadn't previously considered was using my treat time wisely. I'll bite: I do have a gel nail habit (no regrets), but I usually spend the appointment juggling my phone from hand to hand while responding to emails and making to-do lists on my Notes app, which doesn't make for the most relaxing experience.

"One important thing is to be fully present when enjoying a treat so that you get the maximum benefit from it," shares Ugargol. "For example, if you treat yourself to a massage, allow yourself to really focus on the experience rather than mentally running through your to-do list."

Will I continue to seek out little treats, come the end of the month? Without a doubt. While it took a few days to quiet the noise in my brain telling me I didn't deserve the treat, once I'd leaned into the practice, I can honestly say I felt happier and more at ease than I have in a really long time.

So go ahead: treat yourself, it's good for you. And with that, I'm off to savour an iced coffee in the sun.

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I've always considered feeling deeply one of my greatest strengths.

When my best friend's long-term relationship ended, I spent days replaying our conversations as I lay awake at night, viscerally feeling her heartbreak as though it were my own.

A few months later, when another friend's relationship broke down, I spent days physically tense, my stomach churning each time my phone lit up, waiting for an update. When another close friend underwent surgery, I stayed in knots until I knew she was safely through it. And after a friend lost a parent, I had to log off work altogether that day because the sadness felt too heavy to carry alongside my own commitments.

For years, I assumed this was simply what being a good friend looked like. I take pride in being the person people call in a crisis - the one who listens, remembers every detail and seems to know when something is wrong before anyone says it out loud.

But recently, after what has felt like a particularly difficult year for many people around me, I've started to wonder whether my empathy comes at a cost.

I've noticed that joy has become complicated. Career wins and exciting plans can be shadowed by guilt, as though my own happiness is somehow inappropriate while people I love are struggling. At the same time, my own worries feel easier to dismiss. Compared with everything else going on, they rarely seem significant enough to take up space. In many of my closest friendships, I find I know every intimate detail of someone else’s inner world, while - despite our closeness - they know surprisingly little of mine. This is not because they don’t make space for me, but rather because I struggle to let them step into it.

As it turns out, I'm far from alone. New data from Counselling Directory, based on a YouGov survey of more than 2,000 UK adults, found that when people are feeling emotionally low, they're most likely to turn to a friend for support (35%), ahead of family members (33%) and partners (32%). Women are carrying much of this emotional labour, with 42% saying they would confide in a friend compared with 27% of men. Just 11% said they would turn to their GP, while as little as 7% would seek support from a therapist or counsellor.

Psychologists say there can be another side to this story. Research suggests that highly empathetic people - especially those who struggle to separate their own emotions from others' - may be more vulnerable to anxiety, depression and emotional exhaustion. One aspect of this is known as 'emotional contagion': the tendency to unconsciously absorb the feelings of those around us. In other words, feeling deeply may be both our superpower and our Achilles' heel.

So, when does being a supportive friend tip into carrying emotional burdens that were never ours to hold? And how can we keep showing up for the people we love without sacrificing ourselves in the process? I asked top psychologists and therapists to explain.

Whilst you're here, you may want to learn more about compassion fatigue, how women are "stress holding" in their pelvic floors, and our guide to accessing online therapy. We’ve also got expert-led guides to recognising depression symptoms, coping tips for anxiety and healthy mental health habits we swear by, too.

Are you the 'therapist friend'? Top psychologists reveal how to set healthy boundaries to protect your mental health

What is the 'therapist friend'? And how to spot if you are one

Most friendship groups seem to have one: the person everyone instinctively turns to when life falls apart.

They're the friend who answers the late-night phone call, talks someone through a panic attack, remembers every detail of a break-up months later, and somehow always finds room to hold another person's emotions, even when their own life feels full to bursting.

On paper, these qualities sound entirely positive. After all, emotional support is one of the foundations of close friendship. Research consistently shows that strong social relationships are associated with better mental and physical health outcomes, lower rates of depression and even increased longevity.

The issue, psychologists say, isn't being supportive. It's when support becomes an identity.

"'The therapist friend' is rarely just tired," explains Dr Elena Touroni, Consultant Psychologist and Co-Founder of The Chelsea Psychology Clinic. "They are often carrying a weight they took on long before they were old enough to understand it wasn't theirs."

In clinical practice, Dr Touroni often sees people who have become so accustomed to prioritising the emotional needs of others that they struggle to recognise their own needs at all. What begins as kindness can slowly evolve into a pattern where somebody's value becomes tied to being needed, useful or emotionally available at all times.

For many, this role feels less like a conscious choice and more like a default setting.

"People who grew up in environments where their own emotional security depended on monitoring a parent's emotional state often develop nervous systems that are highly attuned to the distress of others," says Dr Touroni. "What served as protection in childhood can become an exhausting default in adult relationships."

Kendall Maloof, Licensed Marriage and Family Therapist, says there are several signs that somebody may have slipped into therapist-friend territory.

"You receive a call, and within five minutes you find yourself carrying somebody else's problems," she explains. "You lie awake at night replaying somebody else's trauma and wondering why you cannot stop. Everybody knows how good you are at listening to people, but what is the price you pay for that?"

According to Maloof, warning signs may include feeling emotionally drained after conversations, experiencing guilt when unavailable, regularly cancelling your own plans to support others, or feeling responsible for fixing another person's distress.

The biggest clue, however, may simply be imbalance. If you know everything about your friends' inner worlds but struggle to remember the last time somebody asked how you were - and truly listened to the answer - it may be worth asking whether your relationships have become reciprocal in practice, rather than simply in theory.

What role does empathy play in a friendship?

Empathy is, in many ways, the glue that holds friendships together.

It allows us to step into another person's world, understand their perspective and communicate one of the most powerful messages another human being can receive: you are not alone in this.

"Your sensitivity isn't the problem," says Maloof. "It is your greatest strength and, in many ways, it makes you invaluable to people in your life." But while empathy is often discussed as though it's a single quality, psychologists say the reality is far more complex.

"What the research reveals is that empathy is not one thing," explains Dr Touroni. "It involves at least two distinct processes: emotional contagion, which is the automatic mirroring of another person's feelings, and empathic concern, which is a more conscious awareness of another person's distress."

That distinction matters. Empathic concern allows us to support somebody while maintaining a sense of separation between their experience and our own. Emotional contagion, on the other hand, occurs when we begin to absorb another person's emotional state as if it belongs to us.

For highly empathetic people, that boundary can become blurred.

"Some people have a significantly more permeable boundary between their own nervous system and others'," says Dr Touroni. "Their body generates a version of another person's distress, not just an understanding of it."

This is why many self-described empaths report physically experiencing other people's emotions. Rather than simply understanding that a friend feels anxious or heartbroken, they may notice changes in their own body: tension in the chest, headaches, nausea or a lingering sense of unease.

The challenge is that while empathy strengthens connection, over-identification can slowly erode it. When we become overwhelmed by another person's emotions, we can move from compassion into distress - and that's where problems often begin.

What does the science say on being an empath?

The concept of the 'empath' has exploded in popularity online, but psychologists are cautious about treating it as a fixed personality type.

Instead, experts increasingly view empathy as a collection of traits, experiences and learned responses that exist on a spectrum.

"The piece that most people haven't considered is that feeling like 'I've always been this way' is itself part of the pattern," says Dr Touroni. "It usually reflects a learned response rather than a fixed character trait, and that means it can be worked with in therapy."

Neuroscience may offer part of the explanation.

According to Maloof, highly empathetic people appear to experience stronger activation in brain systems involved in emotional processing and social understanding. Mirror neurons - brain cells thought to play a role in understanding and simulating the experiences of others - have become one possible explanation for why some people seem particularly sensitive to the emotions around them.

"If a person standing in front of you is experiencing pain, your brain does not simply observe," Maloof explains. "It simulates the experience. Your nervous system reacts as if the experience is yours."

Therapist and social worker Rebecca McBride says this process can have profound consequences for wellbeing.

"When we hear about something painful, we do not just understand it; our body physically responds to it in our chest, stomach and throat," she says. "Many empaths report headaches after difficult conversations, tightness in their chest after being around anxious people or a heavy body after spending time with somebody experiencing depression."

Over time, repeatedly absorbing the distress of others can become exhausting. Psychologists refer to one consequence of this as compassion fatigue. While traditionally associated with healthcare professionals and carers, experts say it can emerge in personal relationships too.

"Compassion fatigue is a recognised clinical response, developed from ongoing and sustained exposure to others' suffering," says Dr Touroni. "Eventually, over time, that sensitivity you have for others can begin to dull, and irritability or a sense of disconnection from the people we care about most can appear."

Importantly, she stresses that compassion fatigue isn't a sign that somebody cares too little. "It tends to show up in people who have been giving care without any equivalent replenishment for a very long time."

Research suggests that prolonged emotional labour can also increase vulnerability to anxiety, low mood and emotional exhaustion. Maloof believes many highly empathetic people unknowingly exist in a state of chronic hypervigilance.

"You're always scanning," she says. "Always detecting what's going on in the room. Always trying to predict what other people need from you. Many empaths have experienced this for so long that they believe it is normal. It isn't normal. It's hypervigilance pretending to be thoughtfulness."

How can you set healthy boundaries in your friendships, according to the experts?

The good news? Experts are clear that boundaries don't mean caring less.

If anything, they make sustainable care possible.

"The framing of 'setting boundaries' can sometimes miss what's actually needed because it positions the problem as external, as though someone is simply taking too much," says Dr Touroni.

"What I see clinically is that the more important shift is internal: recognising that your availability is not limitless and pretending otherwise doesn't make you more caring - it makes you a depleted version of yourself."

According to the experts, healthier boundaries may look like:

1. Check in with your own emotional capacity first

Before saying yes, ask yourself: What do I realistically have to give right now?

"A more useful question than 'How do I say no?' is: 'What do I actually have to give right now, and can I offer that honestly?'" says Dr Touroni.

"This might look like saying, 'I want to be properly present for this conversation - can we speak Thursday when I'm not carrying something difficult myself?'"

2. Remember that support doesn't equal responsibility

Being a friend doesn't mean becoming someone's sole emotional regulator.

"Feeling someone's pain doesn't imply that you need to carry everything you feel with you," says Maloof. "Learning how to distinguish between feeling someone's pain and carrying that pain with you isn't selfish."

3. Stop self-silencing

Therapist friends often minimise their own experiences because others' problems appear "bigger".

Yet reciprocal vulnerability is essential for healthy relationships.

If you notice that friends know very little about your inner world, consider this an invitation to gently begin sharing more.

4. Develop rituals that help you emotionally separate

Experts recommend consciously transitioning out of emotionally intense interactions.

This could mean going for a walk, journaling, exercising, taking a shower or simply naming what feelings belong to you and what belongs to someone else.

5. Seek support for yourself

If you consistently feel overwhelmed by others' emotions, therapy can be transformative.

"The piece that most people haven't considered is that feeling like 'I've always been this way' is itself part of the pattern," says Dr Touroni. "It usually reflects a learned response rather than a fixed character trait - and that means it can be worked with in therapy."

Ultimately, being a therapist friend isn't something that needs fixing. Your empathy is a strength. But as every psychologist I spoke to emphasised, compassion cannot flow endlessly in one direction. Because showing up for everyone else should never mean disappearing from your own life.

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Want to know the secret to healthier ageing? Spoiler alert: it's not found in an eye-wateringly expensive bio-hacking clinic, the latest health-optimisation tracking device, or even (don't shoot the messenger) a daily supplement ritual - it's actually far more attainable than that.

Put simply, it's movement. According to studies, exercise is one of the best ways to slow cellular ageing, extending both lifespan and healthspan (check out this review of research, published in the journal Ageing). Further research adds to the evidence: this 2025 study (published in the British Journal of Sports Medicine) shows that consistently active adults have a 40% lower risk of all-cause mortality.

The good news is we're not talking marathon-level session, here - anti-ageing movement is about consistency over intensity. Think walking, strength training and workouts that boost flexibility, mobility and balance in particular.

And you know which activity ticks all these boxes? Pilates. Touted by experts as one of the best forms of movement for longevity,

"Pilates is an excellent form of exercise for healthy ageing because it addresses many of the physical changes that occur as we get older," explains Pilates instructor and founder of East of Eden, Abby McLachlan. "It helps maintain muscle mass, supports joint mobility, improves posture, enhances balance and strengthens the core, all of which contribute to better movement and function in everyday life."

Convinced? Us too - so, when I was asked to try out some simple moves to support healthy ageing for two weeks, I was well and truly sold. As I head into my late 40s, I'm a prime candidate for both osteopenia (loss of bone density) and sarcopenia (loss of muscle mass - midlife is a real ride), both of which can be staved off with resistance training like Pilates.

To find out how I got on, keep reading, but in the meantime, you might want to check out all things Pilates, from the best Pilates moves of all time, our expert guide to the best Pilates workouts and the different types of Pilates to the Pilates moves every runner should be doing, here.

Pilates is the ultimate workout to support healthy ageing - here are the 5 moves to try today

Why is Pilates so good for healthy ageing?

So, what is it about Pilates that makes it so good for supporting healthy ageing? Let's take a look.

"I often describe Pilates as one of the best forms of exercise for healthy ageing because it focuses on the things that allow us to stay active and independent as we get older: strength, mobility, balance, coordination and body awareness," shares Pilates instructor Aleksandra Warburton. "When it comes to ageing, encourage clients to think about longevity rather than aesthetics. I feel strongly that the real goal should be maintaining the ability to move well for years to come.

"Pilates helps us move our joints through their full range of motion, which promotes both mobility, flexibility and joint health. As Joseph Pilates once famously said: 'You are only as old as your spine.'"

Additionally, when we think about ageing, we tend to focus on how our physical abilities can begin to diminish, but in fact, it's just as vital to keep our minds in excellent working order, too.

"It’s also worth noting that ageing isn’t solely a physical process. Pilates requires concentration, precision, and mindful movement, creating a strong mind-body connection," notes McLachlan. "This cognitive engagement may provide additional benefits for coordination, confidence, and overall wellbeing.

Crucially, Pilates is also highly accessible - no matter your age or ability. "Perhaps most importantly, Pilates is sustainable," agrees McLachlan. "Because it’s low-impact and adaptable, many people can continue practising it for decades, making it one of the most accessible and effective forms of exercise for long-term healthy ageing."

What are the best Pilates moves for healthy ageing?

Before I settle into my two-week challenge, I'm keen to find out which moves I should be prioritising for healthy ageing, so it's back to the experts I go.

"My favourite Pilates exercises for healthy ageing are those that move the spine in all directions," says Warburton. "A healthy spine needs to be able to flex, extend, rotate and laterally bend, yet many of us spend most of our day sitting, driving or looking down at screens, repeatedly moving through only a limited range of motion."

1. Swan

"Most of modern life happens in flexion, whether we're sitting at desks, driving or looking at our phones," says Warburton. "Swan encourages spinal extension, helping to strengthen the muscles along the back of the body while opening the chest and improving posture."

2. Mermaid

"Mermaid is one of my favourite exercises because it encourages lateral flexion of the spine - a movement pattern we often lose as we age," explains Yvette McGaffin, director of Pilates at iFit and founder of Reform RX. "Maintaining the ability to bend, reach, and move comfortably side-to-side supports spinal mobility, posture, and everyday functional movement, while also helping to keep the torso strong, supple, and resilient."

3. Spine twist

You might have noticed a theme here: it's all about the spine.

"Rotation is one of the first movements we tend to lose as we age," shares Warburton. "A spine twist helps maintain rotational mobility through the thoracic spine, supporting everyday activities such as reversing the car, reaching behind us, or simply turning to look over a shoulder."

4. Bridge

"To support the body over time, I gravitate toward movements that directly mimic and support daily function," says Pilates instructor at BetterMe, Brittni Johnson. "The bridge is a non-negotiable for me because it targets the posterior chain (the hamstrings and glutes), which are vital for walking power and pelvic stability, while simultaneously giving the front of the hips a much-needed stretch."

5. Pilates roll down

Pilates moves don't get much more classic than the roll down.

"The Pilates roll down works to combat age-related spinal mobility loss," says Pilates instructor, physiotherapist and founder of Core LDN, Claire Mills, "It promotes movement through the spine, improves body awareness and gently stretches the posterior chain, plus it's suitable for most people if comfortable rolling down to the floor."

I tried 5 simple Pilates moves to support healthy ageing for two weeks - my honest thoughts

Week one

As the first week began, I was starting from a pretty unusual position for me. I'd taken a couple of weeks off from my usual thrice-weekly Pilates habit, as a result of illness, kids' stuff and the fact that it's been just. So. Hot. Previously, I would have berated myself for this, but mid-life does bring some benefits: an acceptance that not all weeks are perfect, being one of them.

So, it was with a little trepidation that I rolled out my mat and set about some gentle movement, and I was actually surprised by how different my body felt, compared to normal. I was stiffer, less flexible, and my rotation was nowhere near what it normally is - gulp.

However, this is where the expert-approved moves really came into their own. As I worked through a roll down (always my go-to starting point, as I love the whole-body nature of the move) followed by a spine twist and swan, I could almost feel my body loosening up. It's true what they say: motion is lotion.

I tried to do some of the moves on most days, either as a warm up before a workout session, or on their own as a gentle flow to start the day, and by the end of the week, I was already reaping the benefits: I felt better mentally for moving again, and I definitely noticed some slight achiness in my hamstrings - always proof that a move is doing it's job.

I didn't push myself for the first week: as someone with hypermobility, I can be guilty of over-extending and rotating, which can cause issues (hello, slipped ribs). I was also conscious that I was a little out of practice, so I played it safe in the hope of laying the foundations for a slightly more challenging second week.

Week two

As week two rolls around, there's a heatwave in the UK. Let me tell you, I'd never been so thankful for a low-impact challenge. Even in pushing 30-degree heat, I could just about motivate myself to wake up and move: a Pilates roll down is my new favourite way to begin my day.

And my prediction was correct: I felt so much more flexible this week. I noticed in particular that my side flexion was improved: my mermaid felt deeper and more fluid than the previous week.

Nevertheless, I was determined not to overdo things - something I've absolutely been guilty of in the past - taking heed of the experts' warnings of consistency over intensity.

"The goal isn't necessarily to perform the most advanced variation," cautions Warburton, "The goal is to continue moving well, challenging the body appropriately and maintaining strength and mobility throughout life."

Can I legitimately say that I've supported healthy ageing? Well, there may not be definitive proof, but I will say this: my Oura ring tells me I've been more relaxed than usual, meaning my resilience score has improved. The pros were right - Pilates is about far more than physical ageing. We know that stress directly impacts longevity, so I take comfort in the fact that even if my body is slow to show signs of progress, my mind is already reaping the rewards.

As for whether I'll continue with my healthy ageing Pilates protocol, it's a firm yes from me. I love waking up to some holistic movement, and anything that supports my mental resilience as well as my physical wellbeing is a win for me.

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As humans, we're literally hard-wired to keep ourselves alive. As our understanding of health, wellbeing and ageing has improved, alongside advances in technology and scientific testing, human longevity has increased exponentially - and we're now living longer than ever before. According to research, we've hit an all-time high, life expectancy-wise, with the average UK adult living to 83 years (women) and 79 (men).

But there's a catch: our general health hasn't quite caught up, and we're now living in poor health for longer, with Government figures suggesting we're surviving in poor health for an average of 20 years - not an inconsiderable portion of our lives.

It makes sense, then, that the trends of longevity, biohacking and self-optimisation have exploded in popularity, with us all low-key obsessing over our metrics, sleep, cold plunges and more. It's safe to say there are some wild trends doing the rounds (blood plasma exchange - we're talking about you), and it can be tricky to circumvent the noise and work out what really, well, works.

To be clear, it seems that longevity has a price tag attached, and it's not pretty. The industry is touted to be worth upwards of USD 740 billion, according to recent figures, with legitimate fears that the longevity industry will only serve to widen the health gap.

But recently, there's been some backlash, as experts and consumers alike start to question whether we can really spend and supplement our way to improved health and wellbeing (spoiler alert: we can't). So, with this in mind, we asked longevity researchers and experts for their take on the trends that really aren't worth our time. energy or money.

Find out more below - but while you're here, do check out our guides to the simple habits to boost longevity, the habits of the world's longest living people and the best forms of exercise for longevity, here.

5 Longevity Trends Experts Say Aren't Worth Your Time or Money

What are longevity trends, and why are we so focused on them right now?

We've all heard of them: NAD+ boosters, tracking devices, personalised medicine, IV drips - you name it, someone has tried it in the name of longevity. But what's driving this obsession with spending exorbitant amounts of money on quasi-scientific supplements, treatments and tech?

"The current popularity of longevity is driven by the confluence of rapidly improving science, improved testing, and a cultural shift where people are refusing to accept decline as being inevitable," explains Dr Hugh Coyne, GP and co-founder of Coyne Medical. "The field has taken off because we now have powerful diagnostic tools. We can test blood biomarkers, image the heart and arteries, profile genetic risk, and measure physical fitness in ways that reveal a great deal about someone's health trajectory long before they experience any symptoms.

"The goal is not just more years of life. It is more years in which you are sharp, strong, and free from the conditions that erode quality of life long before they become life-threatening. We call this healthspan, and closing the gap between healthspan and lifespan is a cornerstone of longevity medicine."

Sounds good, doesn't it? And where there's a lure, there's plenty of money to be made. "In addition, the wellness industry has also moved heavily into prevention, healthy ageing and optimisation, with longevity now one of the major growth areas in consumer health," continues Dr Coyne. "This consumer shift has been met with an almost dizzying array of longevity products and services."

How can longevity trends actually benefit us?

Despite the hefty price tag and questionable efficacy, there's no doubt that it is, by and large, a good thing to invest in our health and wellbeing, from a longevity perspective.

"The truth is that longevity trends can benefit us significantly, and across almost every system in the body," advises Dr Mohammed Enayat, GP, longevity expert and founder of longevity clinic HUM2N. "The evidence supports meaningful improvements in heart health, metabolic function, cognitive performance, immune resilience and the preservation of muscle and bone. At a population level, these translate into lower rates of type 2 diabetes, cardiovascular disease, dementia and the kind of physical frailty that erodes independence in later life.

"In the shorter term, many people notice the benefits far sooner than that. Better sleep. Steadier energy. A clearer head. Greater capacity to handle stress. These are not small things, and they tend to arrive relatively quickly when the right habits are in place. I often tell patients: the long-term gains are the reason to start, but the short-term gains are what keep you going."

However, this doesn't mean we have to be financially invested in longevity: often, the most beneficial habits are entirely free.

"The most effective longevity plan rarely looks dramatic," notes Dr Enayat. "Move regularly, build strength, sleep well, manage stress, eat in a way that supports your metabolism, and stay connected to other people. These habits have the deepest evidence base of anything in this field. Most of what generates headlines does not come close."

Who are longevity trends best for?

Quite honestly, if you can get past all the noise, we can all be well served by some sensible lifestyle tweaks.

"Lifestyle longevity trends are useful for anyone who would rather understand their health than wait for something to go wrong," shares Dr Coyne. "The earlier you start, the more time you have to act on what you find. I see real value in people engaging in their thirties and forties, before cardiovascular disease and cancer have had decades to develop quietly.

"Women in particular are underserved. Coronary heart disease kills more than twice as many women as breast cancer. Yet, cardiovascular risk in women is consistently undertested and undertreated."

The 5 longevity trends to skip, according to experts

All this being said, there are absolutely some longevity trends that don't deserve our focus, time or money. As a largely unregulated market, it's like the Wild West out there - and you can spend a lot of money without gaining very much (if anything) in the way of wellness.

"The biggest mistake is thinking longevity is something you buy online," cautions Dr Coyne. "The bottom line is you cannot yet out-supplement poor sleep, poor fitness, high blood pressure, excess alcohol and low muscle mass."

1. NAD+ supplements

Ready for some science? NAD+ is a co-enzyme (molecules that facilitate biochemical reactions in the body) that's been linked to a delay in ageing, DNA repair, longevity and improvements in longevity, among other benefits. NAD+ supplements - known as 'precursors' - increase the amount of NAD+ in the body.

Tempting? Absolutely. Legitimate? Not so much. Healthy lifestyle habits such as exercise, a healthy, balanced diet and a consistent sleep habit are all thought to be as (if not more) effective as NAD+ supplements for boosting longevity.

"NAD+ precursors are among the most heavily marketed supplements in the longevity space," says Dr Coyne. "They do safely raise NAD levels in the blood, and the mechanism is plausible. But a 2026 systematic review of 33 human studies found that effects on meaningful health outcomes were inconsistent and often absent. No randomised trial has shown that NAD precursors help humans live longer or healthier. They make great social media content. The clinical evidence does not yet justify the price tag."

2. Wearable tech

We hate to break it to you, but sporting the latest shiny new health tracker isn't suddenly going to make you any healthier: in fact, it might do the exact opposite.

"Something that does not get discussed enough is the risk of over-monitoring," cautions Dr Enayat. "Wearables and health trackers can be useful tools, but I regularly see patients who have become so focused on their metrics that the tracking itself is generating stress. If checking your sleep score is making you anxious about your sleep, the tool is working against you. Data should inform your habits, not dominate your attention."

3. Peptides

Peptides are having a moment, right now, fast becoming a go-to for influencers keen to showcase wellbeing benefits. In a nutshell, peptides are short-chain amino acids (proteins) produced naturally by the body, such as hormones. Recently, there have been claims that peptides might help slow the ageing process - but the experts remain sceptical.

"I would be cautious about unregulated peptides, NAD drips, routine IV vitamin infusions, most detox programmes, extreme fasting, very restrictive diets, and supplement stacks that cost hundreds of pounds a month," warns Dr Enayat. "Some peptides have legitimate medical uses, such as GLP-1 medications prescribed for obesity or diabetes, but the wider online peptide market is poorly regulated and often far ahead of the evidence."

Our advice? Pocket your pennies and get an early night instead.

4. IV drip therapy

Scroll a minute on social media, and you're sure to find an influencer visiting an IV drip clinic in the hopes of leaving with a hydrated, glowy complexion and a rejuvenated, replenished body (nobody mentions the lighter wallet).

"IV clinics have proliferated rapidly, but they are completely unregulated in the UK, meaning anyone can administer a drip without medical oversight," warns Dr Mica Engel. "For the average healthy person, the evidence that they outperform a good diet and quality oral supplements is thin. The 'glow' people report is often simply rapid rehydration. When administered incorrectly, risks include infection, vein damage and allergic reactions, and that is not a risk worth taking for something with limited proven benefit."

You have been warned.

5. Anti-ageing supplements

We all love a supplement, right? In some cases, a high-quality supplement can be helpful (omega 3s, vitamin D - we're talking about you), but when it comes to longevity, the jury's out.

"Many supplements with anti-ageing claims have shown interesting results in animal studies or in laboratory settings, but have not yet been validated in the kind of rigorous human trials that would make them recommendable," cautions Dr Enayat. "The gap between a promising early finding and a proven intervention is significant, and that gap is frequently glossed over in the marketing."

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‘Why we should sit less’ reads the headline on the NHS website. My cursor moves across the screen, scanning the myriad reasons, which range from slowed metabolism to dysregulated blood pressure, that I should be spending less time in my current position.

It’s a quandary many of us face. Research has suggested that sitting down for long periods may be as harmful to our health as smoking, but by and large, modern life makes it unavoidable. The majority of jobs these days require us to be on a screen for upwards of nine hours at a time, and while, sure, we can get a standing desk or squeeze in a quick walk at lunch, the reality is that our bodies will still be feeling the pinch.

It’s why Pilates, championed for its postural correcting, muscle strengthening and mobilising effects, is one of the best practices we could be incorporating into our weekly routine.

Ahead, I ask two world-leading instructors for the ride-or-die moves they’d recommend to every desk worker, whether you choose to go to studio classes or work out from the mat at home. Then, ever the willing guinea-pig, I put each and every one to the test, religiously practising them every day for a week, to find out how different my body would really feel.

For my thoughts, read on. And for more Pilates inspiration, check out our guides to the best Pilates moves for runners, the best 30-minute Pilates workouts for when you’re in a rush, and the home Pilates accessories which are actually worth your money. Plus, discover how one writer got on when she tried out the BetterMe Pilates workouts on her busy WFH days.

Calling All Desk Workers: These 7 Pilates Moves Come Instructor Recommended

What are the benefits of Pilates for desk workers?

Research has established that Pilates is a good idea for most of us, but for those who sit at a desk all day, it’s particularly important. Below are just some of the reasons to add the practice to your routine if you find yourself glued to a laptop for most of the day.

1. It helps to protect muscle mass

“Extended periods of inactivity, especially seated, can lead to muscle atrophy,” explains Marsha Lindsay, classical Pilates instructor and founder of Nobu Pilates. Atrophy, which means a loss of size, strength and mobility, can particularly affect the legs and glutes in those who spend their days desk-bound. Regular Pilates can counteract this, says Lindsay, by “strengthening your muscles, increasing blood flow and ensuring you move well.”

2. It supports posture and spinal health

“When we sit at a desk, our neck can tilt forward, which is unnatural and incorrect,” explains Lindsay. “Over time, that position becomes second nature to the body and the muscles supporting an upright posture become both weak and tight.”

Pilates, she says, “trains those muscles to fire up correctly and reminds them to maintain an uplifted posture.”

3. It increases mobility and flexibility

Sitting at a desk puts our hip-flexors and hamstrings into overflexion, which, over time, causes them to become tight, says Lindsay. “This, along with poor mobility in the spine, can lead to pretty serious disc issues if not addressed.”

Eloise Skinner, Pilates instructor, author and therapist, agrees. “Pilates improves flexibility in the hamstrings and creates mobility for the major joints of the body, which will help with the aches and pains of sitting for too long, as well as helping to prevent injury in other parts of life.”

4. It builds mind-body connection

When we’re at a desk, absorbed by the distractions and demands of work, focusing on how our body feels can fall pretty far down the agenda. This is exactly where Skinner says Pilates can provide benefits beyond the physical.

“The ability to focus on one's body and breath is especially important for those who spend long periods of time disconnected from their body,” she explains. “Bringing a sense of attention and awareness to one's movement is central to moving well, correcting alignment, and reducing the risk of injury or long-term aches and pains that come from poor posture or strength.”

“The breathwork in Pilates can also be used as a tool to reduce stress and anxiety,” she adds, “helping a practitioner feel more calm and grounded.”

How often should desk workers do Pilates?

The beauty of Pilates is that it’s very difficult to overtrain, which means that both trainers are fairly relaxed in their recommendations. “It really depends on personal choice, lifestyle and other fitness preferences,” says Skinner, who notes that keeping a diversity of exercise in our routine is a good idea. “Research shows that a variety of fitness practice is great for the body and development of skills,” she explains, recommending that we also incorporate resistance training, sports or dance into a weekly schedule.

Pilates, she says, can complement all these practices, meaning it can be flexibly built into your week. Lindsay agrees, reminding us that whilst in theory we can do as many Pilates sessions as we like, many of us are juggling commitments that enforce their own limitations. “Time is always going to be a constraint, but two regular sessions will still be extremely beneficial. Ultimately, it’s consistency which is key to results.”

7 Pilates moves every desk worker should try - according to world-class instructors

1. Standing roll down

If you work at a desk, the chances are you’re familiar with back, neck and shoulder tension. It's why the first move Skinner recommends is the standing roll down, which she says relieves tension whilst creating mobility and alignment in the spine.

“From standing in neutral, bring your chin to your chest and roll down slowly,” she says, adding that we should try to “move each bone sequentially and individually, allowing your back to round down.” She also reminds us that it’s perfectly ok to bend our knees if needed, and that moving slowly is crucial. “Take a few deep breaths into the sides of your ribcage at the base of the stretch before rolling back up the same way,” she says.

2. Seated roll up

From rolling down to rolling up, the seated roll-up is one of Lindsay's top picks.

“The roll up is brilliant for desk workers because it works on both strength and stretch,” the instructor explains. “On the way up and down, you access full-body strength while the stretch forward lengthens the calves, hamstrings, glutes, and lower back muscles.”

For beginners to perfect this move, she advises starting “with knees bent and feet flat on the mat or, with your feet anchored under a strap. Once the abdominals get strong, you can upgrade to straight legs with no assistance anchoring.”

3. The Saw

Our ability to twist is a key marker of mobility; one which Lindsay says can become weak when we sit for long periods of time, or rely on a swivel chair to turn. It’s why she recommends The Saw, which teaches spinal rotation, for all desk workers.

“The Saw recruits the obliques, spinal flexors and extensors to find the twisting action,” explains Lindsay, who says it can be helpful to get the assistance of an instructor to perfect the move. “If you’re self-practising, perform this with the soles of your feet pressed against a wall,” she suggests, “and try to maintain the feet-to-wall connection as this indicates that your pelvis isn’t shifting.”

4. The Mermaid

Lindsay describes this move as a real treat for desk workers, and she’s not wrong. “It’s a perfect side bend stretch for the upper body,” she explains, “as it safely puts the spine into lateral flexion.”

It’s also refreshingly easy to get right, but if you find it uncomfortable to sit with your knees tucked, Lindsay does have a modification. “Either open the angle to place your feet further from your hips or find a chair to practice the bend from a seated position.”

5. Shoulder Bridge

A perfect postural move to counteract the one we sit in all day, Skinner has the shoulder bridge listed amongst her favourites for desk workers. “This exercise allows for a strengthening of the back of the legs, which is great if you haven't had a chance to move around much during the day,” she says. “It also provides a good stretch for the spine, allowing you to focus on alignment and to feel more embodied by moving slowly and with intention.”

Her top tip? “Try to avoid flaring the ribcage or placing pressure on the lower back. Instead, think of engaging your glute muscles and lower abdominals to stabilise.”

6. Single Leg Circles

“This is an absolute must,” says Lindsay, who rates the move for the improvements it makes to our hip mobility. “Sitting creates stiffness which eventually leads to limited range of motion,” she explains, “which makes this circular motion very healthy.”

She warns that it’s easy to skimp on form, however, which is why she recommends starting small. “Concentrate on stabilising the torso against the leg movement,” she says. “The circles can gradually increase in size once this foundation has been achieved.”

If your hamstrings are too tight to keep your leg straight at first, Lindsay says not to worry. “Keep the knee slightly bent and externally rotate the thigh bone to reduce any restriction caused by tightness,” she advises. “In time, you’ll be able to start straightening the leg.”

7. The Swan

“Most desk workers sit in flexion,” explains Lindsay, “so moving the spine in the opposite direction is beneficial. It builds strength in the posterior chain and strengthens the abdominal connection needed to achieve the lift.”

She’s clear that this move requires us to concentrate on our core. “You must work on your abdominal strength,” she emphasises, explaining that a common issue is overextending the neck to achieve the arch. “The best tip is to keep your neck in line with your spine and focus on lifting your chest away from the mat.”

I practiced these 7 Pilates moves every day for a week, and saw huge improvements to my posture, strength and mobility

Days one to three

You should know, I’m a committed morning exerciser - if the workout doesn’t get done before I sit down at my desk, it’s not happening. I’m notorious for promising myself I’ll workout during the 3 pm slump, and by the time it rolls around, I’m making excuses.

But given that the purpose of this experiment is to counteract the effects of sitting all day, I thought it could be the perfect chance to build a new habit. I still chose to run, walk or do yoga first thing (such is my devotion to routine), but I made it my mission to step away from my desk to complete these seven moves every day between 2 and 5 pm.

The beauty is, they don’t take long. Collectively, this whole sequence can be completed in under 20 minutes, even when moving mindfully. From the outset I committed to 10-12 reps of each exercise (6 on either side for the unilateral movements) and made sure not to rush through any of them.

They’re all already familiar to me, so I had a head start, but if you’re new to Pilates I recommend following the above YouTube tutorials before practising each movement. Form really is everything to getting the most out of Pilates, especially for a move like The Saw, where it’s all too easy to move from the pelvis rather than the torso.

The biggest thing I noticed in the first couple of days was how little mobility I had, especially in my spinal rotation. My hamstrings, too, were super tight, and I needed to bend my knees generously in the roll down. To be clear, this isn’t cheating and actually is the best way to start when your hamstrings are screaming at you. The improvements are quick, too - by day three, I could get my legs virtually straight, which was a huge transformation from how the week started.

Days four to seven

By the latter half of the week, I was noticing huge improvements. Not only did I feel stronger practising the moves themselves (my core switched on more readily than it had on day one or two), but I was also much more aware of my posture in the many hours I was at my desk. It felt more natural to sit taller, to regularly twist to release my spine, and I found myself wanting to stand up more to maintain my new mobility.

The roll-up will always be one of my hardest Pilates moves - I have tight hips that always want to take charge when I should be recruiting my core. But the opportunity to practice it daily, within the context of just a few reps rather than a full class, was really rewarding. Being able to focus on form without overloading on volume meant I saw big improvements, especially when I concentrated on my breath. By day seven, I felt much more in control of the move, and my hips were noticeably less overpowering.

In short, this quick sequence really doesn’t invade your life much at all, but punches well above its weight in benefits. I felt stronger, taller and more mobile by the end of the week, and really enjoyed how the combination moved my body in a variety of directions. It feels well-rounded, challenging without being overwhelming, and there’s no doubt it will stay a regular feature in my exercise schedule.

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You sleep for eight hours. You haven’t pulled an all-nighter since your university days. Your blood tests are fine. And yet, by mid-afternoon, you’re staring into the fridge hoping a Babybel might somehow change your life.

​If that feels uncomfortably specific, the problem may not be what you’re missing; it’s what you’re unknowingly spending.​

You see, I’ve reached the point in adulthood where I assess my social plans less by whether I want to go and more by whether my battery can handle it. Drinks after work? Depends. Dinner on a Thursday? Ambitious. A weekend with back-to-back plans? Let’s not get carried away.

​For a long time, I blamed persistent fatigue on the usual suspects: poor sleep, stress, not enough water, too much coffee. I recently started wondering whether the issue wasn’t what I was lacking, but what I was repeatedly giving away.

​When you really think about it, many of us spend our days in a constant state of low-level output. Before we’ve even got out of bed, we’ve checked WhatsApp, scanned our emails and caught up on the latest headlines. We fill commutes with podcasts, lunch breaks with life admin and evenings with scrolling.

​I hear you - none of these habits seems particularly exhausting in isolation, and I think that’s what makes them so easy to miss. But together, they create what some experts describe as an “invisible energy tax” - a steady stream of micro-demands on our attention, decision-making and nervous system that can leave us feeling surprisingly shattered.

​Thankfully, this isn’t an invitation to optimise every corner of your life. With the help of psychologists, behavioural scientists, medical experts and burnout specialists, below, I'm uncovering seven everyday habits that could be quietly draining our energy. Chances are you’ll recognise a few, and that’s exactly the point. Don't miss our expert-backed guide to how to boost energy, the tell-tale exhaustion symptoms to watch out for, and how to beat fatigue, here.

The 7 Modern Habits Quietly Preventing True Rest

Habit 1 - Checking Your Phone Before You’ve Even Got Out of Bed

A habit I can safely admit - and I suspect most of us can - is reaching for our phone first thing. Harmless enough in the moment, but according to behavioural scientist India Lesser, the reason it becomes so automatic comes down to a simple behavioural design.

​As she explains, for many of us, the phone is also our alarm clock, meaning we physically start the day by picking it up. “From there, the next step requires almost no effort: notifications, messages and emails are already waiting. That lack of friction makes the behaviour almost inevitable, especially when the brain is still half-asleep.”

​There’s also the reward factor.“When checking our phone first thing, we get information coming in that we often then need to respond to,” says Lesser. “It can lead to information overload,” particularly when some of those inputs feel urgent or emotionally charged. “Add in variable rewards: messages, updates, surprises - and the urge to check becomes even harder to resist.”

​But it’s not just behavioural. According to Psychologist Dr Tara Quinn-Cirillo, there’s a psychological cost. “When we check our phones first thing, we wake up more abruptly - It’s all more data to process. Meaning, this action can trigger a mild stress response rather than a gradual waking state.”

Another reason that first-thing scroll is leaving you feeling sluggish: light. It's one of the strongest signals for our body clock, and emerging research continues to show that the quality and timing of light exposure after waking can influence how alert you feel. That’s why sleep experts recommend prioritising natural daylight in the first hour of the day, rather than immediately staring at a screen.

TLDR? You’re already responding to everyone else’s demands before you’ve even decided what you need from the day.

Habit 2. Treating Every Notification as Urgent

A familiar habit for many of us: being a little too available. The problem isn’t necessarily the notifications themselves; it’s what they do to our attention. As Ciriloo puts it, “constantly responding to phone pings disrupts our ‘present moment awareness’, repeatedly pulling us away from whatever we're doing.” Before you know it, it can start to feel like your phone has your attention on retainer.

​From a cognitive perspective, switching between tasks relies on working memory, and this could be where the energy leak starts: “When we constantly jump from message to email to app, the brain has to hold onto previous information while processing new inputs, increasing the risk of cognitive overload and fatigue. This doesn’t just reduce efficiency, it can also impair our ability to process, weigh up and retain information accurately.”

On their own, these costs are almost imperceptible. Together, they pile up into a quiet, ongoing disruption - like your mind being gently knocked off course all day long. Cirillo warns the result isn’t panic, but a slow build of friction that leaves us more irritable, less steady, and quietly drained.

Research on task-switching suggests that every time we switch, the brain incurs a small “switching cost” as it resets attention. On their own, these costs are almost unnoticeable. Together, they accumulate into a quiet, ongoing disruption - like your mind being gently knocked off course all day long. Cirillo warns the result isn’t panic, but a gradual buildup of friction that leaves us feeling irritable, less steady, and yep, you guessed it, quietly drained.

Habit 3. Filling Every Quiet Moment With Content

I am, admittedly, guilty of all the habits thus far. As for this one, well, this is my personal kryptonite.

The issue, according to Cirillo, is that this kind of constant stimulation doesn't really support "rest and digest" mode - the nervous system's calmer counterpart to fight-or-flight. Instead, we stay busy enough to never fully downshift.

"It also quietly keeps us from being fully present in the moment. And that includes the less comfortable parts: thoughts, emotions, or sensations we might otherwise notice.”

Could this habit be a very elegant form of avoidance? I think so. One packaged up like productivity, but often delays proper processing.

The problem? Biologically, our brains aren't designed for uninterrupted input all day. "We need natural pauses and intentional downtime to process what's going on." With that being said, Cirillo warns that “decompression time” is essential to help regulate emotions, memories, and stop everything from feeling like it's happening on a loop. Without it, we stay in a kind of low-grade mental buffering state, one where the wheel doesn't stop spinning, and nothing loads.

Habit 4. Working Through Lunch Without Really Stopping

Now for a break in theory, and a lesson in practice. I’m a firm advocate for taking a lunch break - and no, I don’t mean unhaling a sandwich while replying to “urgent” emails and convincing yourself that counts as rest. I’m talking about actually stepping away. Radical, I know.

Without real pauses, your system never properly resets across the day. There are no recovery gaps - just one long, unforgiving stretch of output.

Which is where Burnout Specialist Dr Claire Ashley’s concept of “working with your biology, rather than against it” comes in. “Our energy naturally rises and falls in roughly 90-minute cycles known as ultradian rhythms. When we push through those dips, we’re effectively overriding the body’s built-in signal to recover before the next cycle begins.”

Breaks matter physically, too. Ashley notes that without them, stress hormones like cortisol can build up across the day - a pattern linked to poorer sleep, reduced immunity and burnout. And crucially, stepping away isn’t inefficiency; it’s performance support. “Proper breaks improve focus, reduce errors, and often mean you actually get more done, not less.”

Habit 5 - Overcommitting Your Calendar (Even to Things You Enjoy)

I dedicate this habit to my people pleasers in the room. We all know the background hum of pressure that a packed schedule creates - and what this translates to is that there’s always something to prepare for or recover from. Even the “nice” things don’t quite land as rest when there’s no space between them.

Ashley explains this through the concept of ‘allostatic load,’ “the cumulative physiological wear that builds when the body is under sustained demand without enough recovery. Crucially, even positive experiences contribute to this load, because your system still has to mobilise energy, even for things you enjoy.”

​The picture is clear: when that builds without relief, you stay subtly switched on in the background, and over time, it quietly becomes your baseline.

Which brings us to the part that people pleasers won’t enjoy hearing. The antidote: "learning to say no - and permitting yourself to mean it."

Habit 6. Turning Downtime Into Productivity

Ah, optimisation - our new favourite personality trait we’ve invited in under the guise of “getting our lives together.” For the overachievers, especially, this one is simple: rest starts to look like performance. Hobbies become goals, workouts become metrics, weekends become projects.

​As Ashley puts it, “Overcommitting your calendar fills your time with external demands. Turning downtime into productivity does the same thing internally, and the effect on your nervous system is the same.”

Researcher Sabine Sonnentag has spent decades studying recovery, and her 2024 findings are consistent with this: real rest only happens when we psychologically detach - when we mentally step away from doing, improving and achieving.

​Otherwise, we stay in “pursuit mode”, and the nervous system stays firmly on. The key to recognising this habit, understanding the difference between restorative and simply busy, usually comes down to feeling. As Ashley gently reminds us, “restorative activities absorb you rather than evaluate you, often creating flow - where stress responses actually switch off, and you emerge feeling lighter than you expected.” The irony, of course, is that the moment you try to optimise that feeling… you’ve kind of lost it.

Habit 7. Mistaking Distraction for Actual Rest

Personally, I think this habit is all six rolled into one. We’ve become so used to filling every spare moment that we’ve started confusing distraction with recovery. If we’re not working, we’re scrolling. If we’re not scrolling, we’re streaming. If we’re not streaming, we’re online shopping, listening to a podcast or half-watching TV just because. All feel restful because they're “helping” us switch off from something. But often, they're simply helping us avoid something else.

As psychotherapist David Cornwell points out, many of us now find it increasingly difficult to sit with uncomfortable thoughts or emotions. “Instead, we gravitate towards activities that either make us feel productive or numb us to our experience. The problem is that while these distractions may provide temporary relief, they don't necessarily leave us feeling restored.”

In Cornwell’s view, genuinely restorative activities tend to bring us back into the present moment and leave us feeling more connected, grounded and energised afterwards. Distractions, on the other hand, can keep us disconnected from what we actually need - whether that’s rest, movement, reflection, connection or simply a break from stimulation.

If writing this piece has taught me anything, and in hopes of leaving you with something, it’s that exhaustion isn’t always the result of doing too much. Something is the result of never quite stopping. Of filling every quiet moment, answering every ping, treating rest as something we should be justifying.

So, if you’ll excuse me, I have some absolutely nothing to do.

MC UK's Recharge Recommendations

There’s a fine line between awareness and anxiety, and in the past six years, that line has been closely trodden, especially when it comes to our health. The booming post-COVID longevity conversation, combined with the proliferation of AI and social media, has made medical information (and misinformation) more accessible than ever. The result? A whole new world of knowledge and, simultaneously, confusion about what ‘healthy’ really looks like.

Women’s health, and particularly our reproductive health, has undeniably been impacted. Thanks to a combined effort by researchers, government select committees, femtech brands and health influencers, we’ve seen a huge growth in awareness about the gaps in research and care for women’s bodies. At the same time, advertising for fertility services and solutions, from egg freezing to at-home hormone tests, has ramped up, with a report by the advertising regulator finding at least 9,340 ads for fertility services posted on Google and Meta between 2024 and 2025.

In one way, the conversation has been vital and enlightening. On the other, it’s contributed to a rise in cyberchondria - the phrase coined for internet-fuelled health anxiety. In fact, The Independent reported in 2024 that 22% of young adults felt pressure from social media to freeze their eggs or sperm.

It’s why I was initially cautious about covering the connection between ovarian health and longevity. As research increasingly explores the role our ovaries may play in healthy ageing, it's a difficult topic to ignore, but one that could easily create more anxiety than understanding. After years of worrying about the sharpness of your fertility cliff, the endless array of reproductive health conditions, the risks of miscarriage and many challenges of menopause, the last thing you want to hear is that the rate at which your ovaries age may influence your lifespan.

The evidence suggests, however, that the two are connected, and it doesn’t need to be bad news. In fact, as Dr Natalie Getreu, global expert in ovarian biology and co-founder of Hertility, explains, ovarian ageing isn’t something to worry about. Instead, it’s about getting curious. “The narrative that women should be anxious about egg loss, racing against a biological clock, or treating their fertility as something fragile and finite is both scientifically oversimplified and genuinely unhelpful,” she explains. “There is a meaningful connection between ovarian health and long-term wellbeing, but it’s part of a much bigger picture.”

The best news? Many of the factors linked to healthy ovarian ageing are the same habits that support overall long-term health, and the chances are you're already doing some of them. Ahead, Dr Getreu and gynaecologist Dr Charis Chambers, chief medical officer at Clue, share the daily habits they practice to protect their ovarian health and promote healthy ageing.

If you’re interested in learning more about the intricacies of your health in simple, science-backed ways, be sure to check out our guides to cycle tracking, how to tackle persistent fatigue, and what the renaming of PCOS to PMOS means for women’s health. We’ve also got investigations into medical trauma and endometriosis and the issue of misdiagnosis amongst women with PMDD.

I'm a gynaecologist - these are the daily habits I prioritise for healthy ovarian ageing

What is ovarian ageing?

A completely normal and natural part of the ageing process, ovarian ageing is the “decline in the number and quality of eggs that ultimately ends with menopause,” says Dr Chambers.

Though most of us become aware of this decline during mid-life, the process actually begins whilst we’re still in our mother’s uterus. “We’re born with our lifetime supply of eggs, which typically sits between one and two million,” says Dr Getreu.

Dr Getreu explains that the ageing process does typically speed up in our mid to late thirties so that by the time we reach menopause, only a few hundred eggs remain. But the rate at which this happens is highly individual, based on a mix of genetic, lifestyle and environmental factors. “Whilst ovarian ageing is universal, its pace is deeply personal, which is exactly why a one-size-fits-all timeline doesn't really exist,” she says.

How does ovarian ageing impact longevity?

The important thing to note here is that, whilst ovarian ageing has close links to our overall longevity, it’s not a cause-and-effect relationship. Going through menopause earlier doesn’t guarantee a shorter life, whilst later menopause doesn’t determine that you’ll live to be 100.

That said, it is an important relationship to be aware of and understand because research consistently shows links between later menopause and longer lifespan.

“Women who reach menopause later tend, on average, to live longer and have lower rates of cardiovascular disease, osteoporosis, and cognitive decline,” confirms Dr Getreu, who explains that much of this comes down to the loss of oestrogen that occurs during perimenopause and menopause. “Oestrogen is profoundly protective for our heart, skin, brain and bone health,” she says. “The longer the body is exposed to its own natural oestrogen, the longer those protective effects appear to last.”

What this means, Dr Getreu concludes, is that our ovaries are a useful window into our wider health. “The same factors that protect your cardiovascular and metabolic health tend to support your ovaries too, and vice versa,” she says. “Think of it less as a separate concern and more as one thread in a much larger picture of wellbeing.”

How much control do we have over ovarian ageing?

It’s really important not to panic about ovarian ageing, especially because half of it is determined by your genetics. “Family history is a strong predictor of age at menopause,” explains Dr Chambers. “Many women destined for early menopause have increased ovarian reserve depletion due to a change in their DNA response pathways. This means that they don’t repair damage to their DNA as well, which results in earlier ovarian ageing.”

There are, however, things we can do to slow ovarian ageing. “About half of our ovarian ageing is influenced by modifiable lifestyle, environmental and medical factors,” says Dr Chambers, who, along with Dr Getreu, shares the things she does to protect against ovarian decline.

9 gynaecologist-approved habits for healthy ovarian ageing:

1. Avoid smoking

“Smoking is one of the most impactful modifiable risk factors in ovarian ageing,” says Dr Chambers, who explains that the degree of impact depends on the amount and duration of smoking.

“Menopause occurs up to four years earlier in smokers,” she says, explaining that this is due to a faster decline in anti-müllerian hormone (AMH), which provides “an important marker of ovarian function and reserve.”

2. Exercise regularly, without overtraining

The magic of exercise is in the balance, says Dr Getreu. “Moderate, consistent exercise supports insulin sensitivity, reduces inflammation and helps to regulate the hormones that govern ovarian function,” she explains, pointing to walking, swimming, cycling and strength training all as great protective forms of movement for ovarian health.

But, she caveats, “very high-intensity exercise without adequate recovery can suppress reproductive hormones. The sweet spot is regular, enjoyable movement rather than unmanaged extremes.”

If you’re worried or unsure about your training load, it’s always best to consult a qualified doctor or PT who can advise you on programming.

3. Eat an antioxidant-rich diet

“Oxidative stress is a key driver of egg quality decline,” says Dr Getreu. “Foods high in antioxidants, such as berries, leafy greens, nuts, olive oil and oily fish, help to counteract this.”

She recommends the Mediterranean diet, known to be high in plant-based foods, healthy fats and antioxidants, as having the strongest evidence base for better reproductive health.

4. Prioritise sleep

We all know that sleep is a superpower, and it turns out that our ovaries love it too. “Seven to nine hours of good-quality sleep is genuinely one of the most powerful things you can do for hormonal health across the board,” emphasises Dr Getreu.

On the flip side, she explains that “chronic poor sleep elevates cortisol and affects the reproductive hormones that support ovarian health,” whilst Dr Chambers says that disruption to our circadian rhythm can advance AMH depletion by around one year.

5. Limit alcohol consumption

It will come as no surprise that alcohol doesn’t do our ovarian health any favours. And whilst neither expert says that we need to eliminate it entirely, they are clear that moderation is essential.

“Alcohol, in excess, disrupts hormonal signalling and is linked to elevated oestrogen metabolism,” says Dr Getreu, who explains that over time, this can impair ovarian function.

NHS guidance for alcohol consumption is no more than 14 units a week, though it’s important to note there are no completely safe levels of alcohol consumption.

6. Maintain a healthy body weight

BMI is far from a perfect measure of health, but both experts are confident in their assertion that body weight does play a role in ovarian health.

“Both excess and very low body fat affect oestrogen metabolism and ovarian function,” says Dr Getreu. “Our adipose (fat) tissue produces oestrogen so extremes in either direction can throw hormonal balance off.”

7. Keep an eye on chronic stress

Women’s health issues are very often pinned to stress, which Dr Getreu says can sometimes be misleading. “Stress alone does not explain most fertility issues,” she clarifies, “but chronic stress can affect sleep, inflammation, libido, cycle regularity and lifestyle behaviours.”

The goal, she explains, is not to eliminate stress (honestly, who could?), but to build moments of recovery into our daily life. “Recovery looks like movement, boundaries, therapy, breathwork, time outdoors and social connection - whatever is genuinely sustainable for you,” she says.

8. Don’t ignore menstrual cycle changes

How many times have you groaned at the sight of your period? Too many, probably.

Our menstrual cycle gets a bad rap, but it’s actually a vital indication of health, as Dr Getreu tells us.

“Irregular, absent, very heavy, very painful or suddenly changing periods can sometimes point to underlying health issues,” she explains. “Seeking help early doesn’t mean something is seriously wrong, but it gives you information and options.”

For help, it’s always best to speak to your GP or a registered healthcare provider before turning to the internet for answers.

9. Consider environmental exposures

There’s still some grey area on this one, as research is still evolving. But whilst it’s difficult to control everything we’re exposed to, reducing unnecessary exposure to endocrine-disrupting chemicals is likely to be beneficial to your hormones.

“EDC's are found in certain plastics, pesticides and personal care products,” says Dr Getreu, who suggests “making sensible precautions where practical, such as choosing glass or stainless steel over plastic for food storage or opting for fragrance-free products.”

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Here in the UK, women live on average 3.9 years longer than men. I can’t decide if that fact surprises me. I mean, sure, we always knew we were resilient, but no one could argue we don’t have a lot to contend with. PMOS, endometriosis, PMDD, biological clocks, childbirth, the second shift, I’m looking at all of you…

Either way, research suggests that it’s true, and that a lot of the reason for this phenomenon is a biological difference in the rate our tissues age. In fact, by the time we hit mid-life (generally regarded as the years between 40 and 65 years old), studies show that our tissues tend to look biologically younger than men’s.

It’s at exactly this point in our lives, however, that we hit a gender-specific challenge: one which has the potential to impact our overall lifespan, but also our healthspan (aka the years we spend living in good health).

I’m of course talking about the transition through perimenopause and menopause - a subject long underdiscussed, but which is now finally getting the attention it deserves. Menopausal symptoms are not necessarily associated with poor health outcomes, but they are life-changing, and they can provide a strong indication of the direction our health will take for the rest of our lives. It’s why we recruited the help of a leading trainer, nutritionist and psychologist, all specialising in midlife health, to unpack the essential habits to help us unlock longer, healthier lives.

To pick their brains, read on. And to uncover more women-specific longevity content, head to our guides to the best brain-boosting daily habits, exercising for healthy ageing and the simple longevity rituals which matter more than biohacking. We’ve also got fresh thoughts from Health Editor, Ally Head, on a female-focused strength training plan that’s well worth a read.

I'm A Midlife Health Expert - These 9 Habits Are Key To Healthy Ageing

What’s the difference between longevity and healthy ageing?

“Longevity is about how long we live, but healthy ageing is about how well we live as we get older,” says Kate Rowe-Ham, midlife and longevity strength coach and author of The Longevity Solution. “It isn’t simply about adding more years to life; it’s about maintaining the physical, mental and social capacity to do the things that matter to us.”

She points out that, for most of us, it’s actually a much more useful goal than lifespan alone. It’s what will allow us to stay active, socially connected, mentally present and emotionally fulfilled. The good news? Research shows that much of it is controllable through diet and lifestyle.

Why is the midlife period so important for healthy ageing?

According to Rowe-Ham, midlife is a pivotal moment for healthy ageing because, with the shifts around perimenopause and menopause, our bodies tend to start sending signals to indicate what our future health may look like.

“The perimenopause and menopause transition can affect sleep, mood, body composition, bone density and cardiovascular risk, so this is the moment to take stock and invest in future health,” Rowe-Ham says. “You’re not just managing symptoms in the present, you’re actually protecting your energy, mobility, independence, and quality of life for the decades ahead.”

She’s right, and whilst the longevity conversation tends to centre very much around our physical body, clinical psychologist Dr Ella Woods says our brain health is equally essential. “We know that the brain’s biological age is the strongest predictor of longevity, even more than the heart or the liver,” she says, citing research from 2025 which looked at the speed of ageing across different body parts and the impact this had on overall longevity.

“The brain came out on top,” she explains, adding that, importantly, our brain age isn’t fixed and can be influenced by lifestyle factors. “The choices we make about sleep, stress, and psychological health in midlife are directly relevant to our longevity,” she makes clear, explaining that changes in brain structure and activity during the menopause transition make it a particularly important moment for our brain health. “Brain imaging research shows measurable shifts in brain energy metabolism and structural brain differences across the menopausal transition, meaning we can no longer treat this as purely a reproductive event,” she says.

Do men and women have different longevity needs in midlife?

While the foundations of longevity may be similar for all of us, Rowe-Ham is clear that women do have some distinct needs, which become particularly apparent in midlife.

“Men don’t go through the same abrupt hormonal transition that women do during perimenopause and menopause,” she says, explaining that during this period, “women see changes in cardiovascular risk, bone density, muscle mass, sleep, pelvic health and vaginal health.”

This means that, in addition to exercise, nutrition, sleep, and stress management, “women often need to pay close attention to bone and heart health, muscle preservation, and symptom support during this stage of life,” explains Rowe-Ham.

She also points out that, often, women still remain the primary caregivers during midlife; a fact which adds additional burden with genuine health implications. The research here is especially interesting because caregiving is actually associated with a 9% longer lifespan. And yet, studies have shown female caregivers to have worsened menopause symptoms, long-term depressive symptoms and functional limitations compared to non-caregivers, demonstrating that longevity doesn’t always equate to healthy ageing.

This is where mental health becomes just as important to the ageing process. “The chronic, unmanaged, low-grade stress that many women carry accelerates ageing at a cellular level, essentially speeding up the biological clock inside every cell in your body,” says Dr Woods, who points to research showing that women with better psychological wellbeing were significantly less likely to die from heart disease. “The same association wasn't found in men,” she notes. “For women specifically, psychological health appears to be one of the most important factors in how long and how well we live.”

9 Daily Habits For Healthy Ageing, Which Many Midlife Women Overlook:

1. Eat breakfast within 90 minutes of waking

Where better to start with a healthy habit than first thing in the morning? And whilst this may sound incredibly simple, nutritionist and hormone specialist Hannah Alderson says we’d be surprised by how many of us still skip breakfast.

“Eating a protein-rich breakfast within 60 to 90 minutes of waking is one of the most impactful habits I encourage women to adopt during perimenopause and menopause,” she says.

Why? Well, as Alderson explains, “cortisol naturally rises as part of the awakening response, helping us to feel alert and energised.” This is a good thing, but “if we skip breakfast, or eat it too late, cortisol can elevate too much, thanks to a dip in blood sugar. This creates a cycle of cortisol dysregulation, blood sugar highs and crashes that can cause havoc for stress levels,” explains Alderson.

With chronic stress far from longevity’s best friend, Alderson instead recommends a protein and fibre-rich breakfast early doors. “This helps to provide a dose of energy, which provides the building blocks for our hormones and neurotransmitters, whilst supporting muscle maintenance and promoting stable blood sugar levels.”

In practice, this looks like combining 25-30g of protein with fibre from foods like flaxseeds, chia seeds, nuts, pumpkin seeds and high-quality breads like sourdough and rye. “And don’t forget the colour,” adds Alderson, whose top tip is “a kiwi a day, with the skin on.”

2. Protect your sleep

We all know the importance of sleep, which, frustratingly, tends to get disrupted through the menopause transition. “During deep sleep, the brain runs its own waste-clearance system, flushing out toxins and waste material, including the proteins associated with Alzheimer's disease,” says Dr Woods. “It’s also when we consolidate memory, regulate emotions and restore metabolic balance, which makes protecting it one of the most important health behaviours we have.”

Easier said than done, for sure. But fortunately, Rowe-Ham has some practical tips. “Maintain a regular sleep schedule, avoid late naps, and treat persistent sleep changes as a concern worth discussing with a healthcare professional, rather than just putting up with them,” she advises.

3. Keep up with health checks

How many times have you put off a visit to the doctor with the rationale that ‘it’s probably nothing’? In my case, it’s more than I’d like to admit.

But these visits really can be the difference to a longer, healthier life, especially when it comes to cardiovascular conditions like heart disease, says Rowe-Ham. “The menopause transition is associated with accelerated cardiovascular risk,” she explains, "which makes it a critical window.”

Her advice? “Take exercise seriously, eat well, and keep up with health checks and don’t brush off changes in blood pressure, cholesterol or weight.”

4. Practice self-compassion

Even I found myself surprised to be including this one. We know self-compassion is good for us, but rarely do we view it as a genuine longevity principle; a fact Dr Woods is quick to pull me up on.

“The research behind it is strong,” she says. “Inner criticism is not just mentally uncomfortable; it becomes another chronic stressor, activating the same physiological stress response as any external pressure.”

She’s also clear that self-compassion is very different to giving up or letting yourself off the hook. “It actually means speaking to yourself in a way that helps your nervous system feel safer, and when the nervous system feels safer, better overall health becomes possible. In the context of chronic stress and biological ageing, the way you speak to yourself is not a small thing; it is part of how you age.”

5. Don’t underestimate social connection and support

“Social connection matters much more than many women realise,” says Rowe-Ham. “Our emotional wellbeing, relationships and community all influence how well we age.”

Dr Woods agrees here. “As midlife women we are carrying an enormous invisible load; remembering appointments, managing family emotions, planning meals, holding work responsibilities, organising children and a home, supporting ageing parents and keeping everyone else regulated simultaneously. This keeps the nervous system in a state of constant low-level alert, and women will find that the effects of this will accumulate over time.”

Shared systems, she says, are one way to reduce the impact of these stressors. “Although it can feel hard, focusing on boundaries, delegation, shared systems, and having fewer things left unfinished is a way of protecting our health.”

6. Prioritise muscle through strength training

Exercise is a staple for longevity, but in midlife, preserving muscle mass becomes more important than ever as a loss of oestrogen puts our bone density at risk.

It’s here that strength training takes centre stage. “This is one of the most overlooked habits for midlife women,” emphasises Rowe-Ham, who says that it doesn’t need to be complicated. “It can be as simple as resistance training two to three times a week using weights, resistance bands or bodyweight exercises,” she reassures. For tips on where to get started, check out our guide to the five best exercises for strength and longevity, as chosen by a PT.

7. Stop skipping meals to create nutritional safety

Though many of us now know better, the hangover of the old ‘eat less, do more’ narrative is persistent, and can still linger in the back of our minds. But as Alderson emphasises, pushing back against it is one of the most important things we can do for our longevity.

“During perimenopause and menopause, when hormonal changes are already creating additional demands on our system, restrictive eating patterns can exacerbate symptoms such as fatigue, cravings, poor concentration and disrupted sleep,” she explains.

Rather than focusing on restriction, she encourages us to maximise our intake of nourishing foods which will support our gut microbiome, bone health and energy levels. “The goal is to age with strength,” she says. “Eat consistently throughout the day via three main meals built around protein, healthy fats and colourful fibre.”

Her reasoning? “This creates a more stable internal environment, supports energy production and helps reduce the physiological stress associated with frequent blood sugar fluctuations.”

Her other top tip? Keep your meal times the same as far as possible. “It might not sound sexy, but the body loves routine,” she explains. “Keeping your three meals close to the same time each day is a good idea.”

8. Pay attention to anger

If you’ve noticed an increase in anger and irritability during menopause, know that you’re not alone. Dr Woods says that this is driven by hormonal changes affecting the brain’s emotional regulation centres, and that finding healthy ways to express these emotions is important for healthy ageing.

“Chronically suppressed emotion carries physiological costs, including elevated stress hormones and increased cardiovascular risk,” she explains.

Given that many of us spend decades minimising or hiding our anger, learning to express it might feel unfamiliar at first, which is why Dr Woods shares her advice. “The first step is to notice anger without immediately trying to manage it,” she says. “It can be helpful to ask ‘what is this trying to tell me?’ as it may be pointing to exhaustion, an unmet need, or a boundary that needs protecting. Keep a brief note of when anger shows up, what triggered it, and where you are in your cycle - this can help you explore whether it is hormonal, situational, or both.”

Then, she says, it’s about emotional completion. “Anger that is suppressed doesn't disappear; it gets stored,” she explains. “Allowing it to move through your body by taking a brisk walk, shaking out your hands, or even naming it out loud helps the nervous system complete its own stress response cycle.”

9. Support your nervous system through food, not just supplements

“When we talk about healthy ageing, longevity and menopause, we often focus on what supplements to take,” says Alderson. “But foods rich in magnesium, omega-3 fats and polyphenols can support a healthy stress response and overall wellbeing. Think oily fish, nuts, seeds, extra virgin olive oil, berries, leafy greens and legumes. Adding more green tea is wonderful too!”

She says taking this kind of food-first approach allows us to shift from chasing individual nutrients to creating a well-rounded dietary pattern that’s both enjoyable and sustainable. “It sends the body a consistent message of safety and nourishment,” she explains. “When the nervous system feels supported, it becomes easier to make choices that benefit long-term health, energy and resilience.”

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It's pretty hard to escape step-count culture these days. We're constantly reminded of the benefits of walking more (and for good reason), but somewhere along the way, a helpful health metric seems to have become a daily obligation. And I'm sure I'm not alone in feeling unnecessarily guilty when I miss my step goal.

That's why a growing trend of 'intuitive walking' recently caught my attention. Instead of chasing a number, it encourages you to simply walk according to your energy levels, schedule and how your body feels that day. In other words, movement guided by intuition rather than a smartwatch.

I, for one, am guilty of pulling out my walking pad if my watch reminds me I've had an 'easy' day just to clock up a few more steps. And when I'm on a lunchtime walk, I'll always have my Garmin strapped to my wrist to clock my steps. Which is funny because earlier this year, I actually experimented with running without tracking any metrics for two weeks - and it completely changed my relationship with running. So I wondered, what would happen if I applied the same approach to walking and ditched my step goals altogether?

The timing felt apt. While 10,000 steps has become the gold standard for daily movement, recent research published in The Lancet Public Health identified large health benefits - like lowering the risk of cardiovascular disease, type 2 diabetes, and dementia from clocking between 7,000 and 8,000 steps.

With this in mind, I decided to stop obsessing over step targets and commit to walking intuitively every day for a week to see what happened. I was keen to find out if intuitive walking is backed by science - and whether we really need step goals in the first place. So, I spoke to a couple of experts, then put it to the test myself. Keep scrolling to see how I got on, and while you're here, check out other first-person walking experiments, including a phone sober walk, posture walking,walking at different times of day, and 'awe walks'.

I Stopped Tracking My Steps For Seven Days And It's The Best Thing I've Done For My Daily Walks

What is intuitive walking?

Intuitive walking is exactly how it sounds - walking simply according to how you feel. There's no step count to hit, no ring to close or streak to protect - just movement based on what your body wants to do that day, whether that's a 20-minute stroll or an hour with no route in mind.

And for anyone who's ever felt guilty, that's a bigger shift than it sounds. According to Dr Tracy King, a chartered clinical psychologist, trackers create a simple reward loop in your brain - you move, the number changes, and your brain registers progress.

"A tracker turns walking into a dopamine dose with visible steps along the reward pathway, as every step becomes evidenced," she says.

While that can be useful for building healthy habits, it can create problems when the numbers start to feel like judgment. As Dr Tracy puts it, the healthiest relationship with a tracker is one "where the data informs the body but does not overrule it."

That's really the idea intuitive walking is getting at - it's about checking in with your own energy and mood before you check your wrist.

Can intuitive walking be just as effective as step goals?

It's the obvious worry; if I stop tracking, will I lose the benefits?

Not necessarily, explains Dr Suzanne Hackenmiller, Chief Medical Advisor at AllTrails.

"Tracking can be a really useful tool for accountability, and if it works for you, great. But it's not for everyone, and stepping away from it doesn't mean you'll miss out," she says. "When we get too obsessed with the numbers, we can stop listening to our own bodies."

The key to effective movement is consistency, says Dr Hackenmiller. "Even a short walk outside can improve mood, focus and help to reduce stress. The best routine is simply the one you'll actually stick to."

One thing that Dr King said that struck a chord was that taking a break from trackers and counting steps can actually reduce cognitive load. "Constant measurement asks the brain to keep checking, comparing and evaluating," she explains.

Which is ironic, really. Many of us use a walk to act as a reset during the working day, or decompress after a busy day, but if you're constantly checking your step count, how much are you actually letting your brain switch off?

So, if anything, you might actually gain something from stepping away from the numbers - the ability to trust your own judgement.

What happened when I tried intuitive walking

Days one to three

Before I started, Dr King suggested treating intuitive walking as a series of small experiments rather than an all-or-nothing approach. She told me that some of her clients said that if they don’t have their device or it’s run out of battery, they don’t see the point of exercising. This really resonated with me, as it's the mindset I tend to have - it's rare that I take my watch off.

Instead of ditching technology altogether, I took Dr King's advice and decided not to go completely cold turkey. On day one, I kept my Garmin on, but made a conscious effort not to check my step count.

I failed miserably on the first walk. Less than ten minutes in, I found myself glancing at my wrist to see how many steps I'd clocked. I realised it was out of habit more than anything else.

After that first walk, I decided that if intuitive walking was going to work properly, I needed to fully commit to it and head out without any data to distract me. Otherwise, I wasn't really testing anything.

I won't lie, the first time I walked without my watch, I had to shut that niggling voice in my head that said it was a waste of exercise if I wasn't tracking it. And even reminding myself of that was enough of a reason to tell me that I was part of the step-count culture that had become socially ingrained in us.

My original plan was to take off my watch every time I went for a walk and then put it back on afterwards. But after that first watch-free walk, I realised that wasn't really going to work. I usually head out for a couple of walks a day, and if I put my Garmin back on in between, I'd still have an idea whether I was on track to hit my daily step target.

Intuitive walking isn't about one walk - it's about letting go of the pressure to hit a daily step target. If I put my Garmin back on, I'd still know whether I was on track for the day, so I left it off, and that's when the mental shift started to happen.

Days four - seven

By the second half of the week, I was genuinely surprised at how freeing it felt heading out without any goals or targets in mind. I could completely switch off from reality and the pressure of trying to squeeze enough movement into my day.

What I also didn't expect was how unbothered I felt not knowing how far I'd walked. I'm a bit of a stickler for routine, but one thing I did was listen to my body each day. There were a couple of days when I hadn't slept well, and I felt more tired than usual. On these days I walked less. And the best thing? I didn't feel guilty.

Without a watch, I found myself being more present on my daily walks and paying more attention to what was around me. Interestingly, a Stanford University study found that people who spent 90 minutes walking in nature reported less rumination - the repetitive negative thought patterns that can fuel stress - than those who walked in urban settings. It was a reminder that there's more to walks than the number of steps it racks up.

By the end of the week, I hadn't become anti-step count. In fact, I was missing my watch if I'm honest. But the experiment did make me realise just how often I'd been walking for the number, rather than the enjoyment of it. Taking away the step count didn't make me move any less; if anything, it helped me realise that a walk still counts, even if I don't have the data to prove it.

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You'd have had to have been living under a rock not to have heard of Krissy Cela, one of the most globally renowned personal trainers and fitness entrepreneurs.

The Albanian-born, LA-based entrepreneur first launched her career while studying law in London, sharing gym content online that quickly amassed an engaged and loyal following thanks to her gimmick-free, reliable approach.

Following her online success, Cela launched her first business, EvolveYou, a global fitness platform with one simple aim: to encourage more women to take up strength training and build their confidence in the weights section.

In 2020, she went one step further, launching her now multi-million-pound activewear brand, Oner Active and appointing Zach Duane, the former CEO of Victoria Beckham, to help steer the business. The performance-led brand's ethos is simple: to create workout kit that performs as well during serious training sessions as it does throughout everyday life - think functional, minimal pieces designed with both lifting and looking good in mind.

And since then, both brands have gone from strength to strength: 2025 figures show Oner reported £80.8 million in annual sales, plus a £8.4 million profit for 2024, doubling revenue compared to the previous year.

Cela's aim is simple: to make strength training more accessible, particularly for women navigating confidence, consistency, and long-term health goals. Her school programme, Project Power, sees Cela and team head into schools and demystify weights to young girls; she's adamant to reframe exercise as something empowering rather than punishing.

What makes Cela unique is her unwavering passion for strength training and desire to spread the magic far and wide. Strength training has changed her life, and she's built an entire business empire around sharing that with you. EvolveYou shares plans to make lifting less intimidating; Oner sells clothes that make you feel empowered while doing so; and Project Power gives the next generation the tools to move their bodies without fear.

Below, Cela shares her first Marie Claire Masters piece, centred on why, exactly, strength training is so pivotal in your 30's, 40's, 50's and beyond. She knows first-hand that it should be a non-negotiable in your workout routine, and breaks down how the workout is about far more than just aesthetics; rather, the key to mental strength, hormonal health, and metabolic resilience. Because building muscle is one of the most powerful long-term investments you can make in your body.

Why you should make strength training a part of your weekly workout rotation, according to Krissy Cela

I first discovered strength training while studying law at university, and I immediately fell in love with the empowering feeling that it gave me. I loved it so much that I went on to obtain a Personal Training qualification so I could help more women feel the way that I feel.

Strength training has always represented a determined, goal-oriented mindset and unwavering work ethic; it can also play such a pivotal role in building confidence, plus help to balance/reset your nervous system and clear your mind, all while helping your body be the best it can be. The power of strength training never ceases to amaze me.

Strength training has always made me feel stronger, not just physically but mentally as well. After having my son, being in the gym helped me to regain a sense of routine and to reconnect with myself. Seeing what my body is capable of achieving has always given me confidence, whether that’s in the gym or anywhere else.

Training to enhance both body and mind

I’ve always believed that every woman should strength train to enhance their physical and mental well-being - it’s about building strong bodies and even stronger minds. This is why I started both EvolveYou and Oner Active: to enable and empower as many women as I can to move their bodies.

Strength training especially important for women. When we're young, strength training helps us build a strong foundation by increasing muscle mass, improving bone density, boosting confidence and creating healthy habits that support us for years to come. As we age, strength training becomes even more important because we naturally begin to lose muscle and bone density, particularly during and after menopause. By continuing to strength train, we can maintain our independence, support our metabolism, reduce the risk of injury and osteoporosis, and stay strong enough to do the things we love.

It’s imperative that we encourage young girls to create healthy habits as early on as possible, which is why we introduced our schools initiative, Project Power, in 2023. We know there are so many factors leading to young girls disengaging with physical activity, including body image and puberty, so our mission really is to transform the way that young girls perceive it and empower them to want to move their bodies.

Project Power aims to introduce strength training to young girls by visiting schools nationwide and hosting women-led, women-only workshops with young girls to educate them about movement, strength training and confidence. We also recognise that the cost of activewear can be a barrier to entry for a lot of girls and their families, so at each of these workshops, we provide the girls with kits of free suitable activewear (a sports bra, T-shirt and leggings), which will support them as they grow. To date, we’ve hosted over 4,500 workshop participants and gifted our activewear kits to over 18,000 teenage girls.

Feeling empowered > fear of getting “bulky”

The biggest myth about strength training is the trope that women who lift weights are bulky and ‘masculine’. Nonsense. A woman who lifts is strong, and while strength looks different for every body, strength is undeniably and universally beautiful.

Thankfully, I think people are starting to move away from this narrative. While historically, women were told that strength training and lifting heavy was reserved for bodybuilders and that low-intensity movement and cardio were more effective ways of maintaining a ‘feminine’ figure, social media has given us clear, tangible examples of the real impact and results that strength training can have on the body.

One of the most powerful things about strength training is that it shifts your focus from how your body looks to what it can do. As you progress in your training, you start to appreciate your body for its strength, resilience, and capability rather than just its appearance.

Moving your body should never be about shrinking yourself. It’s about feeling stronger in who you are and what you’re capable of, whatever that may look like.

If you feel nervous walking into the weights section, know that your first time in the weights section can be terrifying. That said, doing anything for the first time can feel intimidating, and as corny as it might sound, the key really is remembering that you’ve done the hardest part - showing up for yourself. Gym-timidation and nervousness are so real, especially for women.

Moving your body in a way that works for you

I’m a believer in moving your body in a way that fits your lifestyle and is something you can stay consistent with. That said, for women looking to build strength and see noticeable benefits, I’d recommend aiming for around three strength training sessions per week.

Combined with a balanced, nutritious diet, three sessions can be enough to improve strength, increase muscle mass, boost energy levels, and support overall health. Consistency is far more important than doing the perfect workout plan, so finding a routine that you genuinely enjoy and can maintain long-term is key. I personally have really been enjoying mixing low-intensity movement with my strength training program, and I feel the most confident I've ever felt.

Mastering a handful of fundamental strength-training exercises can provide a strong foundation for lifelong fitness and overall well-being. Squats, deadlifts, lunges, rows, push-ups, and core stability movements help develop strength, balance and stability while supporting healthy bones and making everyday activities easier.

Getting started - wherever you currently are

There is no fitness level you need to reach before you begin. Strength training is for everyone, and every single person in the gym started somewhere. Don’t put pressure on yourself to walk into the gym and lift the weight you’re seeing other people lifting on Instagram or TikTok; it’s your own journey, and progress looks different for everyone.

Focus on building confidence, proper form and technique and remembering to celebrate the small wins along the way. Starting at the lower end of the weight rack and working your way up will be one of the most rewarding feelings. Continue showing up consistently and trusting the process.

Girl, pick up those weights and start lifting!

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What springs to mind when you think of inflammation? The chances are, it's nothing good. The term gets an unequivocally bad rap, and we'll bite: it's well documented in scientific literature that systemic chronic inflammation is linked to higher rates of the diseases that are leading causes of disability and mortality worldwide (check out this research, from the journal Nature) - we're talking cancer, heart disease, autoimmune disorders, liver disease and diabetes - to name just a few.

It's little wonder, then, that inflammation is the wellness world's pariah. You've likely seen a slew of anti-inflammatory content on your feed recently, ranging from eye-wateringly expensive green juices (seriously, though - when it comes to a choice between paying rent or a weekly smoothie habit, things are genuinely out of control) to detox teas, cold baths, red light therapy and more.

But let's face it: most of us aren't rising with the sun at 4 am, heading straight to our home ice bath and/or sauna and relishing a morning cold press in beautific silence every day (or, indeed, ever). And if your day looks less like self-optimisation and more like frantic disorganisation, it can feel like you're setting yourself up for an inflammatory-disease-ridden future.

So here's the good news: inflammation doesn't have to be the enemy. It's actually a perfectly natural - and useful - bodily response to threat, and as such, serves a vital purpose for us all.

"The word inflammation has become a bit of a buzzword in recent years, but it’s important to remember that inflammation itself isn’t the enemy," says TV GP and Stannah Stairlift spokesperson, Dr Punam Krishan. "We need inflammation. The goal isn’t to eliminate it completely, but to support the body so it can switch that response off when it’s no longer needed."

Keep scrolling for the expert-approved ways to naturally reduce inflammation - without a green juice in sight. And, for more on the topic, you might be interested in our guides to simple, five-minute anti-inflammation hacks, the dangers of anti-inflammatory diet culture, and all about the viral Mediterranean anti-inflammation diet, here.

Longevity experts share their top daily habits to reduce inflammation - and there's not a green juice in sight

What is inflammation?

First up, let's get some clarity on what inflammation actually is. As touched on above, it serves a crucial purpose.

"Inflammation is your immune system's first line of defence," explains Dr Lucy Hooper, GP and co-founder of Coyne Medical. "It is the process by which the body fights infection, clears damaged cells, and repairs tissue after injury. That short-term, acute inflammation is entirely healthy and necessary. The problem we are increasingly concerned about is chronic, low-grade inflammation: a persistent, smouldering immune activation that often produces no obvious symptoms, yet silently contributes to some of the most serious diseases we face."

You'll likely notice it as redness, swelling and tenderness around a cut, for example. But there's much more to it than a bit of external discomfort - it's a sign your body is working hard in the background.

"Although we can often see some of the effects of inflammation, there is much more happening beneath the surface," shares Dr Krishan. "Blood flow to the area increases, immune cells are recruited, and various proteins are released to help protect the body and support repair. This short-term response is completely normal and an essential part of staying healthy."

Why is it important to control inflammation?

If it's so normal and useful, you might be wondering why inflammation is deemed to be such a problem, health-wise. It's important to make the distinction here between normal, essential inflammation and chronic inflammation - which is the baddie when it comes to wellness.

"Inflammation can become a concern when it becomes chronic and low-grade," explains Dr Krishan. "This is when the immune system remains activated over a long period of time, despite there being no obvious injury or infection to fight. Rather than helping the body heal, ongoing inflammation may begin to contribute to health problems."

Researchers are increasingly recognising the role chronic inflammation may play in a number of long-term health conditions, including the following:

• Long-term inflammation: Is thought to contribute to cardiovascular disease by damaging blood vessel walls and encouraging the build-up and instability of fatty plaques, which may increase the risk of heart attack and stroke.
• Inflammation: Is also a feature of many autoimmune conditions, where the immune system mistakenly attacks the body’s own tissues. Conditions such as rheumatoid arthritis, psoriasis and lupus are all associated with ongoing inflammation.
• Chronic inflammation: There's growing evidence that chronic inflammation may contribute to biological ageing, affecting how well our cells repair and function over time.

What are the signs of chronic inflammation?

So, how can we tell if our inflammatory response has morphed from helpful to harmful? Well, there are a few universal tell-tale signs, according to the experts.

"The tricky thing about chronic inflammation is that it doesn’t always announce itself loudly; you’re unlikely to see obvious swelling or redness," shares Dr Krishan. "Instead, it can show up as symptoms people often put down to being busy, stressed, run down or simply getting older.

"One of the most common symptoms associated with chronic inflammation is persistent fatigue. People often describe feeling exhausted despite getting a good night’s sleep. This can happen because the body is constantly using energy to maintain an ongoing immune response.

"Joint aches, stiffness and muscle pains are also commonly associated with inflammation and can sometimes be dismissed as simply part of getting older.

"Other symptoms may include brain fog, digestive issues, ongoing skin problems, low mood and feeling as though it takes longer than usual to recover from illnesses or infections."

What can we do to reduce inflammation?

But there is some good news: there are lots of things we can do daily that can help keep chronic inflammation at bay - and you're probably already doing some of them. Let's dive in.

1. Sleep

It likely won't surprise you to hear that sleep is top of all our longevity experts' lists when it comes to reducing inflammation.

"Sleep is one of the most powerful tools we have when it comes to supporting overall health and helping regulate inflammation," shares Dr Krishan. "This is when much of the body’s repair and recovery takes place. Poor sleep has been linked to higher levels of inflammatory markers and increased stress hormone activity. Most adults should aim for around seven to nine hours of sleep per night."

That being said, worrying about your sleep isn't going to help matters either, as we cover next.

2. Limiting stress

We know: life is stressful. But finding ways to cope with the inevitable will help keep inflammation to a minimum.

"Stress is also a legitimate, biologically grounded factor in chronic inflammation," explains Dr Hooper. "Chronic psychological stress activates hormonal and immune pathways that sustain systemic inflammation. It is not simply a lifestyle cliché; it is a well-established physiological mechanism."

Try and find something that works for you: this could be breathwork, spending time in nature, or going for a run. You'll know when you find it: your mind will stop racing, and your heart rate will slow.

This isn't about perfection - it's about weaving in pockets of time that build up to aid resilience and calm.

3. Take care of your teeth

Yes, really. Grab that toothbrush and set a timer: your health depends on it.

"One area that rarely receives enough attention is oral health," notes Dr Hooper. "Periodontal disease, commonly known as gum disease, is one of the most common inflammatory conditions affecting adults, and its effects do not remain confined to the mouth. Bacteria and inflammatory by-products from diseased gum tissue can enter the bloodstream and contribute to a systemic inflammatory response."

You heard it here first: don't skip the floss, either.

4. Work it out

Much like prioritising sleep, it's not surprising to note that staying active is one of the best things we can do to reduce inflammation in the body.

"Regular exercise has been associated with lower levels of inflammatory markers over time," shares Dr Krishan. "It can also improve cardiovascular health, support the immune system and help regulate blood sugar levels. You don’t need to be training for a marathon either. Brisk walking, cycling, swimming or strength training can all be beneficial."

5. Limit alcohol consumption

Partial to an Aperol Spritz in the sun? Us too - and you don't have to cut it out entirely if it's something you enjoy, but it's worth cutting back on your alcohol consumption if inflammation is a concern.

"Limiting alcohol intake may help too," notes Dr Krishan. "Alcohol can trigger inflammatory processes within the body, particularly when consumed in excess. NHS guidelines recommend drinking no more than 14 units per week, spread across several days, although less is generally better from a health perspective."

6. Eat like you're in the Med

A Mediterranean diet is considered the gold standard in supporting inflammatory pathways - but you might want to lay off the crisps and Fanta Limon (sorry!) We're talking plant-focused, high-fibre plates that include plenty of fresh, minimally-processed foods and healthy fats.

"From a dietary perspective, a Mediterranean or DASH-style eating pattern remains the best-evidenced approach," advises Dr Hooper. "This means plenty of vegetables, fruit, whole grains, legumes, olive oil, nuts and seeds, alongside two to three portions of oily fish each week. Refined carbohydrates, ultra-processed foods, processed meats and sugary drinks all promote inflammatory signalling, so reducing these can have a meaningful impact."

7. Gua sha

Interested in Chinese medicine? "One of the key principles of Chinese Medicine is that where there is stagnation, there can be heat," shares Chinese medicine practitioner and founder of The Hayo'u Method, Katie Brindle. "When your circulation is not moving freely, the body can become stuck in a pattern of imbalance.

"Gua sha works by moving circulation, clearing heat and reducing stagnation. This is why your skin often flushes red after using a gua sha tool, as the increased circulation brings fresh blood flow to the surface.

"Research suggests that gua sha can increase microcirculation by up to 400% and may influence the body’s inflammatory response, which is why many people find it helps ease muscle tension, reduce feelings of tightness and leave them feeling more relaxed."

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Fancy living to 100? You're in luck: it's no longer (entirely) outside the realms of possibility. Human lifespan has more than doubled in the last century, thanks in large part to advances in knowledge, living standards and healthcare. For the most part, though, many people in the UK still live their final decades in declining health: according to research conducted by the charity The Health Foundation, healthy life expectancy has, in fact, fallen over the past decade, with over 90% of areas having a healthy life expectancy of below 66 years.

This is where longevity gets interesting: while we know that genetics plays a crucial role in determining lifespan, what we're now learning is that how we're living has a huge influence, too. Enter the buzzword of the decade: healthspan.

And you know who has both longevity and healthspan absolutely nailed? The octogenarians of the world's longest-living populations, also known as the Blue Zones. Research (such as this study, published in the American Journal of Lifestyle Medicine) shows that the lifestyles of people living in the five Blue Zones (more on this, below) share nine specific characteristics (again, we'll dig into more detail on this if you keep scrolling!) that directly influence their longevity, lending credence to the thinking that genetics acccount for only a small part of our potential longevity.

Carry on reading to learn all the tips and habits of the world's longest-lived people - plus. find out how we can all weave these into our daily lives, too. Loving longevity? Then you'll also love our deep dives into the best exercises for longevity, our favourite Mediterranean health tips, how to hack your longevity from home, and the daily habits to prioritise for healthy ageing, here.

Here's What the World's Longest-Lived People Do Differently

Where do the world's longest-living people live?

According to anthropologists, there are five disparate areas of the world where inhabitants are living longer and in better health than elsewhere.

"When we talk about the world’s longest-living populations, we’re generally referring to communities in the so-called Blue Zones," notes Dr Tamsin Lewis, longevity doctor at Reborne Longevity. "These are regions including Okinawa in Japan, Sardinia in Italy, Ikaria in Greece, Nicoya in Costa Rica and Loma Linda in California."

The most striking part? As well as living longer, the inhabitants are living in what we deem to be good health, for most of their (lengthy) lives.

"It’s important to understand that longevity isn’t simply about reaching 100," Dr Lewis continues. "What’s particularly remarkable is that many people in these regions maintain physical function, cognitive sharpness and social engagement well into later life.

"Despite their geographical and cultural differences, these populations have independently developed lifestyles that appear to create similar biological conditions for healthy ageing.”

What lessons can we learn from each of the world's longest-lived regions?

As scattered across the globe as these zones are, they share several striking characteristics, Dr Mayoni Gooneratne, longevity expert and functional medicine director at PHC , notes. "The specific foods and customs vary across the zones, but the common themes are connection, movement, purpose and metabolic health," she tells MC UK.

So, what can we learn from each region's lifestyle habits?

1. The Japanese concept of ikigai

Okinawa is an island located to the south of Japan, known mostly for its military significance, as well as more than its fair share of octogenarians - something the experts attribute (at least in part) to their shared commitment to a sense of purpose.

Known as 'ikigai', research shows that having a strong purpose reduces our risk of developing dementia and functional disability, as well as increasing happiness.

"Many Blue Zone cultures have a concept of purpose, whether it’s the Japanese idea of 'ikigai, or simply remaining active within family and community life," says Dr Gooneratne. "Having a reason to get up each morning appears to have measurable benefits for both mental and physical health."

Think volunteering in your community, helping the elderly or even taking up a childhood hobby: something to focus your spare time and energy into.

2. The Sardinian approach to movement

Guilty of letting that expensive gym membership slide? It's time to let yourself off the hook and make like the Sardinians. You won't find a Mediterranean nonna lifting weights - but, crucially, you will find her carrying heavy grocery bags up steep hillsides well into her 90s. And it's this movement - also known as NEAT (non-exercise activity thermogenesis) that keeps the Sardinians youthful.

"One of the most overlooked habits is what I call effortless movement," shares Dr Lewis. "The longest-living populations don’t necessarily spend hours in the gym. Instead, movement is integrated throughout the day through walking, gardening, carrying, climbing and other low-intensity activities. This creates a consistent metabolic stimulus without triggering excessive physiological stress."

In other words, don't rule out moving in any way you can, daily, for improved health and longevity.

3. The Greek approach to rest, relaxation and family connection

If you're dreaming as hard as we are of a Mediterranean postcode this summer, you're going to love this one. Picture the scene: friends and family relaxing on a sun-dappled terrace, delicious mezze, a meal that lasts long into the evening as the air begins to cool: sounds idyllic, right?

And the good (excellent!) news is that this is exactly what makes life in Ikaria, a Greek island in the Aegean Sea, so life-affirming.

"Another key factor in all of the Blue Zones is social connection," shares Dr Lewis. "We now know that loneliness is associated with increased inflammation, impaired immune function and elevated mortality risk. In many long-lived communities, relationships are not an optional wellness practice—they’re embedded into daily life."

Take this as an official endorsement of that girls' night - just maybe hold the cocktails!

4. The Costa Rican diet

The staple diet in Costa Rica is plant-centric and minimally processed, centred on corn, beans, papaya and squash - beans, squash and corn are known as the 'three sisters', and contribute to digestive health and a reduced risk of chronic disease.

"Costa Ricans tend to eat in ways that support metabolic flexibility," notes Dr Lewis. "Meals are often based on minimally processed foods, rich in fibre and plant diversity, which nourish the gut microbiome. Increasingly, research suggests the microbiome may be one of the most important mediators of healthy ageing."

Additionally, their water source is known to be naturally high in calcium and magnesium, supporting bone health into old age.

5. Californian calm living

Last but certainly not least, reducing stress is a non-negotiable when it comes to extending our life - and health - spans. In Loma Linda, California, a community of Seventh-day Adventists, residents are known for taking solitude and prayer seriously.

While we're not suggesting you need to change religions, taking some time each day to pause and reflect can benefit both mental and physical health.

"It's well established that stress leads to inflammation and disease," shares Gabriela Dabija, founder and director of London Blood Tests. "Blue Zone residents manage it through daily rituals such as prayer, naps, meditation, or evening tea. Chronic cortisol elevation is one of the most underestimated drivers of accelerated biological ageing. It suppresses thyroid function, drives insulin resistance, depletes magnesium, and damages the cardiovascular system — all of which appear in blood panels long before you feel unwell."

Added to this, their faith affords a strong sense of community, too. "Attending community gatherings regularly is associated with up to 14 extra years of life," continues Dabija. "The mechanism is social accountability, cortisol buffering, and shared identity. Loneliness, by contrast, is now considered a biological risk factor - associated with elevated inflammatory markers."

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