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A strong handshake generally makes a good first impression, but there is more to your grip than conveying confidence and trustworthiness.

Science points to a stronger grip as an important key to overall strength and longevity. The strength of your handshake even indicates heart health, research has found.

While it may seem like a small part of your body’s total strength, grip strength is a foundational component of physical fitness, linked to injury prevention, as well as a reliable benchmark for many aspects of health and functional independence as we age.

Stronger grip muscles help stabilise wrists, reducing the risk of strains and injuries during daily activities and physical exercise. Tasks such as carrying groceries, opening doors and jars, and even getting out of a chair all require adequate grip strength.

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A stronger grip also enables more progressions in fitness training, increasing the ability to get stronger by enabling people to lift more weight and perform more repetitions.

Pro sports prioritise grip strength training for obvious reasons (such as gripping a bat or a ball), but it’s seldom considered a staple in general fitness programs.

To help you get a better grasp on how your hands measure up, here’s a road map to assess and strengthen your grip at home.

What makes up grip strength?

Grip strength refers to the force generated by the muscles in the hand and forearm to grasp and hold objects, and has three different aspects:

• Crushing strength is how strongly you can grip with your fingers and the palm of your hand.
• Supporting strength refers to your ability to hold onto something or to hang from something.
• Pinching strength is how firmly you can pinch something between your fingers and thumb.

How to assess and track your grip strength at home

In clinical settings, a hand dynamometer measures grip strength by gauging the force applied when squeezing its handle.

The device provides a quantitative assessment typically expressed in units of force, such as pounds or kilograms.

To test your grip strength at home without a dynamometer, use a bathroom scale or tennis ball to give you rough, trackable measurements.

Scale squeeze test

While standing, hold the scale in both hands, one on either side with the heels of your hands on top and fingers wrapped underneath the sides. Squeeze for five seconds.

Then perform the test using only one hand at a time. Repeat with both hands and again with each hand.

Record your highest scores for both hands, left and right. Watch this video for a demo.

Tennis ball squeeze test

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From a relaxed, seated position, hold a tennis ball in one hand and squeeze it as hard as you can for five seconds. Repeat three times with each hand, resting for 30 seconds in between repetitions. A stronger grip will result in a firmer squeeze that you can maintain longer. Compare how tightly you can squeeze the ball with each hand.

These simple tests can provide a rough estimate of your grip strength. To track your progress over time, note the date and your observations of your grip during testing. Reassess your grip strength periodically every two to four weeks to monitor improvements and adjust your training program accordingly.

Be patient and consistent with your training efforts as improvements may take time.

Editor’s note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.

Exercises to strengthen your grip

Improving grip strength involves incorporating specific exercises to address all three aspects of grip strength.

Below, I’ve outlined exercises for each, noting basic exercises as No. 1 and advanced progressions as No. 2.

Incorporate the appropriate exercises for your current strength level into your training regimen three to five times per week, allowing for rest between sessions to facilitate recovery and muscle growth.

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Crushing strength exercises

The tennis ball squeeze test noted above also can be used as a basic strengthening exercise. You can increase the difficulty by increasing the duration of your squeeze and number of repetitions.

1. Dowel rod roll

While sitting or standing, hold on to a dowel rod, stick or rolling pin, with your palms facing down. Moving your wrists alternately, rotate the dowel rod so that it rolls inside your hands in one direction for 15 to 30 seconds and then the other. To make the exercise more challenging, speed up the rolling. You also can perform this exercise with the palms facing up as a variation. Do two to three sets of 10 to 15 repetitions, resting in between sets.

2. Wrist curls

Sit on a bench or chair with your forearms resting on your thighs, palms facing up and wrists hanging over the knees. Hold a light dumbbell of 1 to 5 pounds in each hand with an underhand grip. The weight should be enough for a slight challenge but should not feel like a strain. Curl the weights upward by flexing your wrists, bringing the dumbbells toward your body. Slowly lower the weights back down with control, feeling the stretch in your forearms. Perform two to three sets of eight to 12 repetitions, resting in between sets.

Supporting strength exercises

1. Farmer’s walk

Hold a dumbbell of appropriate weight for your fitness level in each hand. Keep your shoulders back and down, chest up, and core engaged. Walk forward with a controlled stride, maintaining an upright posture. Aim for a distance of 30 to 40 paces or for a set duration, such as 30 to 60 seconds. Rest and repeat one to two times.

2. Dead hangs

Find a sturdy overhead bar or pull-up bar that allows you to hang without your feet touching the ground. Grasp the bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended, engaging your shoulder muscles. Hold the position for as long as possible, aiming for 15 to 30 seconds to start. Gradually increase the duration over time. Rest and repeat one to two times.

Pinching strength exercises

1. Paper pinch

Place a piece of paper on a table or other flat surface. Spread your fingers and thumb wide and grab the paper with all five fingers. Keeping your fingers and thumb as straight as possible, apply a downward pressure as you pinch all five fingers together, crumpling the paper. Repeat the motion until you have crumpled the paper into a tight ball. Add more sheets of paper to increase the difficulty. Repeat two to three times with each hand.

2. Plate weight pinch

While standing, hold a light plate weight of 5 to 10 pounds at your side. Pinch the edge of the plate weight with only your fingers and thumb. Hold for 30 seconds. Repeat with the other hand. Do two to three alternating sets. To increase difficulty, increase the weight or duration. If you do not have a plate weight, you can use the end of a dumbbell, holding it with your fingertips and thumb.

In addition to targeted training, by emphasizing a strong grip in any exercise requiring you to grasp something, such as training with a dumbbell, you can build grip strength. By understanding the significance of this strength and incorporating it into your daily life and fitness routine, you’ll not only strengthen your grip but also unlock new levels of overall strength and vitality.

This article originally appeared on CNN

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Weight training, or resistance training, is a type of exercise designed to make your muscles work harder.

Over the last couple of years, it has gained a lot of popularity – and for good reason, as the benefits are many.

From keeping your heart healthy to increasing bone density, improving sleep quality and more, lifting weights can do a lot for your health and well-being.

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“Making the choice to start strength training is a fantastic step for reaching your health and wellness goals. However, there are a few things to note when getting started that can best support your progress and set you up for long-term success,” Jackson Anderson, a PT at Juniper, tells 9honey Coach.

Keen to get started? Here are Anderson’s beginner-friendly strength training tips:

Don’t overdo it

When you start a new fitness routine, it’s easy to want to grab the heaviest dumbbells or go to the gym every single day.

But when it comes to weight training, slow and steady really does win the race.

“Start with only 2-3 sessions per week and gradually build your way up from there. Begin with lighter weights to acquaint your body with the movements and then gradually increase the weight as you gain strength and confidence,” Anderson suggests.

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You may even do some exercises with just your body weight (because yes, your own weight also counts as strength training!) and, as you get more comfortable, grab an external weight for more resistance.

“Avoid the temptation to lift too heavy too soon, as it can lead to injuries. Consistency is the key to seeing results with strength training. Stick to your training schedule and make lifting weights a regular part of your routine.”

Stay hydrated and eat well

Your goal physique is made in the kitchen. And while putting in the effort at the gym is key, you won’t get far if you’re not eating well and giving your body the nutrients it needs.

“Proper nutrition is essential for supporting your weightlifting efforts. Stay hydrated by drinking plenty of water and focus on consuming a balanced diet rich in protein, carbohydrates and healthy fats.”

“Protein is particularly important for refuelling your muscles for growth and repair when getting started.”

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Set clear goals

Knowing what you want to accomplish will not only help you create a training routine that works for you – but it will keep you motivated to continue showing up for yourself.

“Determine what you want to achieve with your weightlifting. Whether it’s building muscle, improving strength or simply getting in better shape, having specific goals will guide your training. For further support, working with a qualified personal trainer is a great step to take,” Anderson recommends.

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Start with the proper form

Anderson mentioned before that lifting too heavy too soon can lead to injuries – and the same can be said about lifting with poor form.

“Before focusing on heavy weights or high reps, learn and master the correct form for each exercise. Proper form not only prevents injuries but also ensures that you’re effectively targeting the intended muscle groups for optimal muscle growth. This will save you a lot of time in the long run!”

Working with a PT can be really helpful here, but we know not everyone has the means to do so.

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In that case, it’s a great idea to watch videos of a trainer performing an exercise and move your body along with them without any weights. Once you feel comfortable, add in the weights.

Another pro tip: film yourself doing the exercise and after your session, spend some time comparing your technique with the trainer’s technique and seeing where you can improve.

Rest and recovery

Last but definitely not least, remember that your body needs time to recover.

“Allow your muscles adequate time to rest and recover between workouts. Overtraining can hinder progress and increase the risk of injury. Aim for at least one rest day between weightlifting sessions and ensure you’re getting enough sleep to support muscle repair and growth,” Anderson recommends.

“In addition to this, the most important thing is to have fun with it! Experimenting with different types of strength training movements and finding what works best for you will allow for continued enjoyment which ensures that you are likely to adhere to your program long term.”

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Whether you’ve consistently been going to the gym for years, or you’re just starting to work out in one, there’s one thing that everyone needs to consider.

Membership contracts.

While signing up for a gym membership is the easiest thing ever, when it comes time to get out of one, you might find yourself in hot water.

Research shows that eight per cent of Aussies with gym memberships are wasting $1,024 per year just to attend the gym either once or not at all.

From sneaky cancellation fees to 12-month lock-in periods, gyms tend to do a lot to try and keep you from leaving. So what can you do?

The key isn’t worrying too much how to get out of it, but instead, when you sign up, making sure that you’re not being trapped, says Elaine Jobson, MD & CEO of Jetts Fitness.

“As we’ve all experienced, our motivation, availability and priorities shift all the time, so it’s important to invest in a gym that understands this,” she says.

When you’re shopping around for the right gym, make sure you’re checking that they have a no lock-in contract.

This “offers the peace of mind, flexibility and fitness freedom that is crucial in today’s society,” Jobson says.

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To help make sure you’re starting your fitness journey well-informed, here are Jobson’s tips to keep in mind.

1. Always read the small print!
2. Beware of the great offer. Make sure you do the sums on what you have to pay and commit to long-term. Look for customer reviews online such as on Google. Even if it’s a bad review, how did the club handle it? This will give you a feel for how the club treats members and value customer service.
3. Visit the gym and check out their socials, do you like the club culture and vibe, does it offer the equipment you need?
4. Demand that you get the lowest rate on the most flexible option, if not, walk away. There are so many great options out there with flexibility.

A Finder survey found more than a million Aussies are overspending on their gym or fitness memberships, costing a whopping $5.4 million per year.

Nearly a third of gym-goers (32 per cent) are spending more than $20 per session, based on how frequently they work out.

Jetts Fitness has recently undergone a nationwide gym transformation, which aims to put their members’ needs and priorities first.

“Given 24/7 accessibility to gyms has revolutionised the fitness industry in recent years, we predict that people working out on their terms and to their schedule will continue to be a priority in 2024,” says Jobson.

“Working out is no longer about the short-term gains; it’s about adopting a lifestyle that supports your wellbeing in the long run and that is sustainable,” Jobson says.

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We know staying active as we get older is important. But just going on walks or playing social sport isn’t quite enough.

Studies have repeatedly shown that resistance training – or strength training – can reduce the signs and symptoms of many diseases associated with age, including arthritis, diabetes, and osteoporosis.

9honey Coach chatted with Heath Jones, exercise scientist and older adults fitness trainer, to learn more about how resistance training can be beneficial for ageing bodies.

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What is resistance training?

Resistance training (aka strength training) is an exercise that applies tension to muscles through the use of free weights, machine weights, resistance bands or body weight – to induce muscular contraction.

Resistance training leads to increased strength and muscle endurance (anaerobic endurance), improves bone density, and promotes positive impacts on body composition (muscle-to-fat ratio).

What happens during resistance training?

When we lift weights, the muscles are put under tension – causing microscopic tears in the muscle fibres. This is a GOOD thing!

These tears are then repaired by protein in the body, and by doing so, increases a person’s overall strength, stamina, blood profiles and joint health. 

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Why is resistance training so important as we age?

As we get older, muscle mass decreases at a more rapid rate and muscle wastage can occur (sarcopenia).

It is therefore, of increasing importance to continue resistance training to minimise and prevent age-associated muscle wastage.

Long-term benefits can be seen in as little as two resistance training sessions per week!

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Resistance training for mature adults and metabolic disease

Weight training has a myriad of health benefits, especially in the ageing body. One of those that is not commonly talked about is the ability to help prevent and even improve diseases such as diabetes, osteoporosis, obesity, hypertension and even some forms of cancer.

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Why resistance training for mature adults is so important

It increases strength. By maintaining your strength, you are able to remain independent and continue to enjoy day-to-day leisure activities such as gardening, outdoor walks, tennis and so on!

It increases bone density. This means bones remain stronger and healthier for longer – and reduces the risk of developing osteoporosis and other degenerative diseases that can commonly be associated with ageing.

It improves metabolism. Muscle uses more energy at rest than fat – therefore the more muscle you have, the higher your ‘resting metabolic rate’, or the energy you burn at rest. This in turn helps to stabilise blood sugar levels and can also aid in fat loss. 

It can help with reducing pain 

As our muscle strength improves with consistent training, we have the benefit of experiencing a greater amount of control over our bodies as we move about in our daily lives.

With a more purposeful movement due to greater control of our muscles and limbs in particular, we can move more fluidly and with less impact on our joints.

Exercising also has been proven to release endorphins (aka happy hormones!), which can have the same pain reduction properties as morphine without all the side effects!  

So, there you have it! While resistance training is extremely beneficial for people at any age, it is an essential component of health & wellness for any mature adult who wants to develop and improve their longevity and their overall health & wellness.

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It has happened to all of us.

You get into a good routine with your fitness, whether that’s walking every day or hitting the gym regularly. Then you go on holiday or travel for work, and suddenly all that motivation goes out the window.

While working out on holiday shouldn’t be your first (or second, or third) priority, there are some easy ways to get movement into your day while you’re on the road.

Your future self will thank you.

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9honey Coach chatted with Jono Castano, a personal trainer who has worked with celebs like Rebel Wilson, Rita Ora, and Candice Warner about how to stay fit while travelling.

Along with his wife Amy, he’s the brains behind the app ACERO DRIP, which uses AI to create the perfect workout for your level and needs.

“It’s smart enough to be able to create any workout that you want,” Castano says.

“If there’s only a bench and dumbbells [in a hotel gym], it will give you a workout based on that.”

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“Or say, for example, your physio said you’re lacking strength in your glutes, and your core is weak, you’re able to type in ‘I want to focus on a glute workout and a core workout'”.

They’ve partnered with Ovolo Hotels to give guests free access to the app when booking directly through the hotel’s website. But you don’t need an app to stay fit while on the road, says Castano.

“If you don’t have the luxury of being able to afford an app, just go for a simple walk – I call it the humble walk. Because at the end of the day, 45 minutes on the treadmill is still going to be more effective than doing absolutely nothing.”

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What if you’re staying in a hotel room with no gym?

“With apps these days there are so many free bodyweight exercises and routines online,” Castano says.

“At the same time, [exercise] doesn’t need to be about putting resistance on your muscles. It could be yoga, it could be stretching. I think when people think about training, they think it’s about smashing your body.

“But there are so many different pillars to training.”

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Of course, you don’t need to follow a guided program to stay fit. But Castano says it’s a huge part of keeping you on track. 

“When you’ve got structure, you’re more efficient,” he advises.

“Say you’re playing a sport like soccer, you already know your duties before you play the game. If you bring someone new to the team that doesn’t even know how to play the position, that has no idea, you’re not going to get the best performance.”

“So when you know what to do, you’re going to perform you’re best, you’re not just going to waste time.”

And speaking of travel, the one thing that Castano packs every time he travels?

A Theragun, which he loves to use on achy muscles after long flights.

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If you’re on social media, you may have noticed more and more women embracing strength training. And when we look at the all benefits of this type of workout, it’s easy to see why.

From sculpting your muscles to boosting your health in countless ways, lifting weights is great for you. But what you may not know is that it can have a positive impact on your libido – but how?

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Firstly, strength training stimulates the production of oestrogen and testosterone, two ‘sex hormones’ that play an important role in libido.

This can be particularly relevant for women in menopause, as oestrogen levels tend to decrease during this life stage.

Then, there are the cardiovascular benefits. According to Dr Ben, a GP at Juniper, “Regular resistance exercise enhances sexual satisfaction indirectly by improving cardiovascular health.”

In short, strength training stimulates blood flow, improving your sexual arousal, responsiveness and lubrication. As a result, it relaxes the muscles in your vaginal wall, increasing your chances of climaxing.

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The stress relieving benefits also help: “There is an acute increase in physiological sexual arousal following exercise driven by an increase in our sympathetic nervous system activity,” says Dr Ben.

It’s true that stress and anxiety can significantly impact your sexual desire; but resistance training (or any other type of exercise that you enjoy) can help by reducing cortisol levels and releasing feel-good endorphins.

Lastly, strength training will likely make you feel stronger, fitter and more confident – and that can have a bigger influence on your comfort and performance in the bedroom than you may realise, translating into a more satisfying intimate connection.

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How to start strength training

Sold on the spicy benefits of strength training? Here are a few tips to keep in mind as you get started:

• Always warm up. If you want to reduce your chances of injury and build significant muscle mass over time (meaning you’ll be able to lift heavier and heavier), then you need to start each session with a proper warm-up for 5-10 minutes.
• Start slowly. Start with lighter weights, focusing on form, and gradually increase as your strength improves. Similar to the way-up, this will help reduce the risk of injury and allow your body to adapt.
• Stay consistent. Aim for at least 2-3 weekly training sessions to experience the long-term benefits.
• Include variety. To keep things interesting (and for a better chance at consistency), mix up your strength training routine, targeting different muscle groups on different days.
• Rest! When you work out, you create microscopic tears in your muscle tissues. Without recovery, your muscles don’t have time to heal and become stronger, which means you won’t see the progress you were hoping for. Resting is not synonymous with being lazy – it’s a necessary part of any fitness routine.

3 other types of exercise for higher libido

While strength training offers unique benefits, other types of exercises can further enhance your libido – perfect if you’re keen for something a bit different or don’t have access to your usual strength training equipment:

1. Cardio

Cardio workouts – think brisk walking, running or cycling – improve blood circulation throughout the body, which includes the pelvic region and as we mentioned before, helps to improve sexual arousal and responsiveness.

2. Yoga and Pilates

Yoga and Pilates are both low-impact exercises. Not only do they increase your flexibility – which can come in handy in the bedroom – but they also promote mindfulness and relaxation, helping to keep your stress levels under control.

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3. Kegels

Kegels are a bit different from the other types of exercise we’ve listed in this article, but they do target the pelvic floor muscles, so we had to mention them. They help boost your libido by strengthening your pelvic floor, relaxing your vaginal muscles and making your bits more sensitive. The best part? Kegel exercises can be discreetly performed anywhere.

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Are you the kind of person who loves to set health and fitness goals… but often find it really hard to stick to them?

Perhaps you need something to keep you motivated.

Having an event that you’re training for – whether it’s a 5K race, a fun hike on your next holiday, or the Colour Run – is a great way to keep your eyes on the prize, and prevent yourself from flaking out on your workouts.

READ MORE: How to cancel your gym membership with minimal stress

Research from Forbes Health has found that 48 per cent of people said that improving their fitness is a top priority for 2024… however, only 20 per cent said they planned on keeping themselves accountable, compared to 70 per cent last year.

“It is not uncommon for people to set a fitness resolution right after the silly season when they have overindulged and are no longer feeling their best, only to ditch it soon after,” says Ben Lucas, Director of Flow Athletic. 

“This to me says that there is not enough motivation around the goal they have set. They are missing their ‘why’. That is why I think that having a meaningful goal, an event to train for and perhaps a community to train with would help people stick to their resolutions”.

READ MORE: How long it realistically takes to lose 10kg

Lucas says that he got into endurance running when his NRL career wrapped up.

“I figured that if I had something physically challenging to train for, maybe it would help. I ended up running 35 marathons and ultra-marathons in the space of 5 years. After that I got married, had kids, and of course, like all gym owners, struggled through the lockdowns, so I started competing in fewer marathons over the next few years as life was too busy.”

“If you are new to running, don’t feel like you need to go straight for a marathon. Starting with any running event, such as the Real Insurance Sydney Harbour 10k which will take place in July, followed by the Bridge Run or Half Marathon at the Sydney Marathon in September is a good challenge.”

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“My suggestion would be to start with a reasonable amount and slowly build your way up to help your body get stronger – even if you start by running 2km and build yourself up from there.

“Sprinkle in some strength training, sprint training, and hill sprints so your body is in tip-top shape for the event, and don’t forget to focus on your recovery too, such as stretching, foam rolling, and ice baths.”

If you’re not into running and fancy yourself more of a water baby, maybe adopt stand-up paddleboarding as your new hobby.

Vicki Weston is a huge fan of stand-up paddleboarding – so much so that she founded a whole all-women community around it, She SUPs.

“I’ve witnessed how for many, having a goal-oriented event or adventure to train for can really help with motivation and focus” she explains.

It could be a paddleboarding race event, like the Red Paddle Co Dragon Race.

Or for those with a less competitive nature, simply book something like a three-day SUP retreat into your calendar as something to work towards.

READ MORE: A home workout you can do from the comfort of your couch

“Having a tangible goal on the horizon serves as a great motivation to stick to your fitness resolutions, it adds structure to your workouts and the best bit is the sense of purpose and accomplishment you feel when you reach that goal.”

If you’re not super confident on the water, don’t let that deter you. Join a group like She SUPS where you’ll learn how to paddleboard and how to relax into the sport and enjoy it – not just slog through it.

“Doing so with like-minded individuals means that you’re not venturing on this journey alone. You always have a great community to support you, cheer you on and have fun with on the way.”

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Dana Santas is a certified strength and conditioning specialist and mind-body coach in professional sports, and is the author of the book Practical Solutions for Back Pain Relief.

Incorporating more exercise into your life is one of the keys to better health, so it’s understandable that many people resolve every January to do just that. Yet, unfortunately, it’s a commonly failed resolution.

Most people cite a lack of time for their lack of keeping up with daily exercise, but in my experience as a strength and mobility coach, I find it stems more from a lack of understanding how to best incorporate exercise into your everyday life.

Not everyone’s lifestyle can accommodate adding an hour at the gym every day. But everyone has the capacity to add some level of exercise to their regular daily activities – even the sedentary ones, like hanging out on the couch!

Watch the video above.

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Whether you start with the most basic exercises like seated ankle circles or you’re ready for more challenging exercises like feet-elevated push-ups, there is something for everyone to tackle from the couch. Depending on your fitness level and room to move, you can get creative and do a nearly endless variety of exercises using your couch for support.

Think about the ways people use large props at the gym such as benches, exercise balls and steps. Similarly, there are many different push-up, squat, twist and other body-weight exercise variations accessible using the comforting support of your couch.

Our bodies are designed for movement in three planes of motion: sagittal (front to back), frontal (side to side) and transverse (rotating). For a more effective couch workout, I recommend doing exercises that take you through all planes.

To take the guesswork out and get you started, I’ve outlined a simple yet productive four-exercise series below that covers all planes of motion and major muscle groups. You can also follow along with the video above.

Do each exercise for eight to 10 repetitions per exercise, per side, unless otherwise noted. Repeat the series for your desired number of rounds. I recommend three to five rounds.

Important note: Always consult your physician before starting any new exercise program. Use caution and stop if you feel any pain, weakness or lightheadedness. Also, be smart about your surroundings; move lamps, tables and similar objects out of your way, if necessary.

Couch-elevated push-up

Push-ups are a great sagittal plane exercise for strengthening your core, chest, shoulders and arms.

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Depending on the style of your couch and the room around it, you can use either a couch arm or the edge of the front cushions to place your hands. Extend your legs out behind you on the floor, staying up on your toes with your feet hip distance apart and arms straight in a diagonal plank position.

With your hands aligned directly under your shoulders, keep your core tight and your back straight as you inhale and bend your arms to lower yourself toward the couch. Exhale as you straighten your arms and lift your body back to your starting plank position without arching your back or neck. That’s one push-up. Continue for eight to 10 repetitions or however many you can do comfortably with good form.

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Modifications: The more elevated your hands are, the easier the exercise. If you need further modification, bend your knees onto the floor. For a more difficult variation, reverse the incline, putting your feet up on the couch and hands on the floor.

Single-leg couch squat

This squatting exercise is also in the sagittal plane. The movement works your glute muscles, legs and core while also improving your balance.

To begin, stand in front of your couch, just as you would when you’re about to sit down. Centre your weight on one leg while you lift the other. As you bend on your standing leg to sit back toward the couch, extend the opposite leg straight out in front of you. Sit gently onto the couch without putting your full body weight down. Then exhale as you press through your grounding foot to return to standing. Repeat on the other side.

Modification: If you struggle with balance during this exercise, do it as a regular squat with both feet on the ground, but still try to only graze the couch during the sitting phase of the exercise.

Seated pillow twist

Twisting exercises like this one take place in the transverse plane and promote mid-back mobility while also activating your core muscles, especially the ones on either side of your torso, known as obliques.

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You’ll need two pillows for this one. Sitting on the edge of your couch, place one pillow between your knees and gently squeeze it to help stabilise your lower body so you can rotate more effectively from your middle back during the exercise. Hold the other pillow in front of you at chest height. Exhale as you rotate to the side and touch the pillow to the couch seat as far behind you as you can reach. Return to centre, as you inhale, then exhale and twist to the opposite side.

Couch-lying leg lift

This side-lying exercise covers the frontal plane and is great for strengthening your outer hip.

Lying on your side, lengthwise on your couch, bend your bottom leg while keeping the top leg straight, toes pointing forward. Hold yourself up on your bottom elbow while holding the front edge of the couch for support. Start by simply lifting your leg up as high as you can comfortably and then bring it back down toward the couch.

If you are OK doing so, increase the challenge and hip activation by moving your top leg farther out in front of you and lifting it up and down from that position. If you feel tension in the back of your top leg that causes your knee to bend, back off on the angle of your leg, going back to the starting alignment with your leg extended lengthwise down the couch. Repeat on the opposite side.

After any workout, it’s always a good idea to stretch, so once you’ve cycled through your exercises, stretch out on the couch and enjoy your time to relax.

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It’s the new year and millions of Australians are looking to focus on their health in 2024, with many of them taking up running as a simple way to stay fit.

9Honey Coach sat down with Keep It Cleaner (KIC) founder Steph Claire Smith to break down how to start running from scratch and not lose the motivation.

And yes, it turns out there is a way to make running “enjoyable” – at least according to her.

READ MORE: How to prevent stitches and other common pain points when running 

Setting realistic running goals

Smith’s biggest piece of advice for Aussies taking up running in 2024 is to be realistic with your goals and take it one step at a time (no pun intended).

“When you learn to slow down and listen to your body, your runs will be a lot more enjoyable, and you’ll be a lot more inclined to keep running towards your goal,” Smith adds.

Find a beginner’s program designed by experts online, like the KICRUN 0-5km program, and watch YouTube videos to get your form down first.

“Let’s say your goal is to run 5km – that’s amazing, go you!” she says.

“Even if it’s been years since you’ve gone for a run, this goal is achievable, you just need to allow yourself enough time to gradually increase your stamina.”

There are so many resources available online to help you find your pace without pushing you to the limit and ending up exhausted, injured and unmotivated.

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Check your running form

It’s always a good idea to check your running form before smashing out a 5km dash.

Smith’s most important pointers are to run tall but forward, almost as if you’re catching yourself from falling each step and focus on your breath.

While running, try to drop your shoulders and unclench your jaw, keep your pelvis neutral and don’t lean at the back or waist as you tire.

Equipment for running

The great thing about running is that you don’t have to spend a fortune on gear, all you really need is a good pair of shorts and a proper pair of runners.

“The one thing I’d recommend investing in is supportive runners, it’s the one tool you need to start your running journey,” Smith says.

“Recently I’ve been running in the New Balance Fresh Foam 1080v13, highly recommend getting these on your radar.”

A supportive sports bra is also important and about eight in 10 Aussie women wear the wrong size bra, so make sure to get fitted first.

READ MORE: The fastest ways to lose weight, build muscle and get fit

Running mistakes to avoid

Smith made plenty of rookie mistakes when she first started running, like forgetting to warm up and cool down.

“Or thinking I can run 5km off the bat without any training, then feeling down on myself because I didn’t hit the unrealistic goal I’d set for myself,” she adds.

Another big blunder was wearing ‘cool’ sneakers instead of runners that actually support her foot properly, putting her at risk of injuries.

Staying motivated to run

What’s the best way to stay motivated to run when you’re just starting out? 

“Know that if you need to slow down and take a walking break that doesn’t mean you’ve failed. Sometimes we just need to stop, take a breather, and get back out there,” Smith says.

“And you can’t beat an epic playlist to power you through a run!”

https://www.instagram.com/p/Cx32VWMSM6a/?hl=en

What to eat before/after running

Aussies aiming for weight loss may cut calories when they start running but Smith warns against it, saying, “Carbs are going to be your BFF!”

Kic’s dietitian Liv Morrison recommends eating a snack one to two hours before your run that’s high in quick-acting carbohydrates and low in protein, fibre and fat.

Dates, dried fruits, crumpets, toast or rice cakes with honey, creamed rice, flavoured milk and muesli bars are a few easy picks.

READ MORE: Dietitian reveals the best supermarket snacks that are high in protein 

Refuel with carbohydrates again an hour to 90 minutes after your run too, even if you don’t have much of an appetite.

“You want to refuel with carbohydrates because your body is best at replacing glycogen stores within this time frame to help repair our muscles,” Smith says.

“You can Opt for a snack like fruit toast with butter or a smoothie with banana and milk.”

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If the mercury is cranking but you still want to maintain your running fitness, there are some important things to be aware of before you lace up your trainers and hit the pavement.

Of course, running on a treadmill in the air-con is a much more comfortable move – but not always feasible. 

If you’re a runner, or getting into running, here’s what you need to know to help you perform without putting yourself at risk.

READ MORE: So you ate ‘too much’ during the silly season. Now what?

How your body responds to hot running

When we get hot, our body releases sweat, which helps us cool off as it evaporates from our skin. The hotter the weather, the more you’re likely to sweat and get dehydrated.

In hot, dry climates, the sweat evaporates really quickly, which can accelerate dehydration. Plus, as more blood pumps to the skin to try and release heat, the heart has to pump harder and you will likely find your heart is beating faster even though your intensity has stayed the same.

In humid climates, your body’s evaporation rate declines because there is already lots of water in the air, which can cause your body to overheat and force you to slow down.

On top of that, the heat and sun cause an elevation in your core body temperature, which makes running much harder.

READ MORE: How a flexologist made me feel the best I have in years

The risks of hot running

All of these elements combined can put your body at risk of overheating.

“Major signs of overheating are a dry mouth, headache and blurry vision. The first sign from the outside of the body is a red face,” Mark Howard from Running Coach Melbourne told 9Honey Coach.

“‘If any of these are present stop exercising and get some fluids in the body and apply an ice pack [to the armpit, neck, head and groin] to cool you down.”

Overheating can cause heat exhaustion, possible fainting, or muscle cramps that can lead to injuries if you push too hard.

“Older runners without a large fitness base could even be at risk of stroke,” Howard explains.  

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Prepping for a hot run

If you want to go for a run, then the obvious best idea would be to run first thing in the morning before the sun is high, or at night after the sun is setting.

“Wear a hat and sunscreen and stick to shaded areas as best as you can, especially on days that are over 35 degrees,” Howard says.

“Avoid eating salty foods that will dehydrate you. Fresh fruit is an ideal pre-run snack.”

If you go to the bathroom and your wee is dark yellow then you are dehydrated – for optimum hydration, you should have clear urine.

“It’s important you don’t run for long periods without hydration,” Howard points out.

“Drink plenty of water before, during and after a run, or drink an electrolyte sports drink during your run, which can assist with delivering fluid and fuel around your body to keep you running at an optimum level.”

Face it: You’ll have to run slower

If you’re going to run in the hot weather, then don’t aim for a PB because your body’s physiological processes are going to slow you down.

“On hot days, you might like to do shorter sessions, such as interval or speed training,” Howard suggests.

“Train somewhere with ample shade so when you are in recovery mode you can stand or sit in the shade.”

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While Howard says he never usually recommends treadmill running, he makes an exception on hot days.

“Running on treadmills is not recommended by professional running coaches because it puts too much impact on the body,” he says.

“But if the temperature is over 40 degrees then it would probably be best if people stayed in the air con and run on the treadmill.”

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