After a seemingly endless summer, winter is well and truly on its way in the UK. We've swapped shorts for workout leggings and hiking trousers, and dug raincoats out of wardrobes for the first time in a while.

Walking in summer, as a workout or for pleasure, is as simple as finding your headphones and heading out the door. In winter, it needs a little more planning. If you're anything like me, you've realised you're very unprepared for the change of seasons.

I've gathered a selection of simple upgrades for autumn and winter. Budget-friendly, comfort-boosting, waterproof buys to refresh your walking wardrobe.

Should the cold weather not appeal this winter, there are plenty of ways to reap the benefits of walking from your own home. I did 10,000 steps at home last year, making the most of my walking pad for a full-body workout in the warm.

As we age and go through menopause, we naturally lose more upper-body strength, muscle mass, and bone density. Strength training in the gym or with a simple pair of dumbbells can make all the difference.

One person helping women change the way we strength train as we get older is personal trainer Simone de la Rue. The former professional dancer has trained some huge names in the celebrity world, including Practical Magic star Sandra Bullock.

“I built my career on cardio. I thought more was more, more sweat, more classes, more calories burned,” the 51-year-old said. “But as I entered midlife, my body changed. And my training had to change with it.”

Simone says strength training is now her “foundation”. She lifts heavier weights and does short bursts of cardio, while also prioritising muscle recovery. “Because I’m not training to be smaller anymore. I’m training to be strong, capable and healthy for the next 30 years.”

The PT shared a 20-minute upper-body workout. It targets muscles in the shoulders, upper back, arms, and core using sets of 3.5 to 4.5kg dumbbells. Each exercise is done in a sequence, targeting a few muscles at once, so we recommend following along with the video.

1. Single arm shoulder press with rotation

Many people are surprised to learn that the shoulder contains almost 20 muscles. A shoulder press with added rotations targets many of them, but especially the outer three: front, rear, and side deltoids.

Doing this exercise one arm at a time, then two together, helps boost core stability and correct muscle imbalances when one side is stronger than the other.

Here's how to do it:

• Stand hip-width apart and hold the dumbbells at shoulder height, elbows slightly pushed forward and elbows turned out to 45 degrees.
• Make sure your core is braced, and your shoulder blades are retracted (pushed back and down).
• One arm at a time, push the weights towards the ceiling.
• Come back down to the starting position, then push the weights up together.
• Come back down. One arm at a time, rotate the weights forward while keeping your elbows bent.
• Complete eight to 12 repetitions of the sequence for three sets.

2. Single arm chest squeeze tricep pull down

This sequence works the triceps, which sit on the back of the arms, and the chest muscles. Simone does the exercise single-handed at the start, progressing onto a dual-handed move.

Here's how to do it:

• Stand hip-width apart and bring your dumbbells up to shoulder height again.
• Brace your core and retract your shoulder blades.
• One arm at a time, bring your elbow into the middle of your body. Push the weight towards the ceiling. Swap arms and repeat.
• Come back down, then repeat the movement with both arms together.
• Come back down and push up into a regular shoulder press.
• Do eight to 12 repetitions of the sequence for three sets.

3. Single arm frontal raise rotation

A front raise targets the anterior deltoid, the front part of the shoulder. The rotations encourage full shoulder mobility and stability, making it a great exercise for building strength.

Here's how to do it:

• Stand hip-width apart with a dumbbell in each hand. Make sure your core is braced and your shoulder blades are retracted.
• Rotate your arms so the round part of the dumbbell faces the ceiling, then complete a lateral raise, one arm at a time.
• At the top of the movement, when the dumbbell is level with your shoulders, rotate the weight so the back of your hand faces the ceiling.
• Lower the weight back down, one arm at a time.
• Come back down to the starting position, then repeat the movement with both arms at the same time.

4. Lateral and frontal raise

This second lateral raise sequence is the final push. The side lateral raise variation targets the shoulder's side muscles, while the front raises focus on the front.

Here's how to do it:

• Stand hip-width apart with your dumbbells, maintaining a tight core and retracted shoulder blades.
• Bring one arm in front of you so the weight rests on the front of your thighs. Bring the other arm slightly out to the side.
• At the same time, raise both weights. Then come back down.
• Repeat the movement but reverse the position of the weights.

Menopause supplements are a relatively new phenomenon - one that's found its captive audience in recent years. So much so, the UK's menopause supplement market is expected to reach $25 billion by 2030.

It's fair to say there's plenty of money to be made in the industry, especially by brands with good marketing. However, not all menopause supplements deserve their spot on your shelf.

Someone who knows this all too well is Dr Amir Khan, an NHS GP and woman&home's own resident doctor. He says that questions about the vitamins and supplements women should take in menopause are among the most common in his direct message box on Instagram.

Referring to the British Menopause Society's guide, he says: "You don't automatically need a special supplement just because you're menopausal."

The American Menopause Society also doesn't recommend supplements or herbal remedies for treating symptoms like hot flushes. "The evidence simply isn't reliable enough," he reads.

"Now, that doesn't mean nobody feels better after taking them," he adds. Dr Khan is keen to stress that this is just the evidence behind menopause supplements from leading health bodies. He's not telling women what they should or shouldn't be taking, especially if something is working.

The National Institute for Health and Care Excellence (NICE) has acknowledged some evidence that black cohosh and soya isoflavones may help hot flushes. "But this is really important: different preparations may vary, safety is uncertain, and they may interact with your medicines," he says.

For example, black cohosh contains plant estrogens that may not be suitable for those with liver problems or a history of breast cancer.

If in doubt, check with your pharmacist that a supplement or medication is suitable for you. "Pay for a supplement that meets your needs, rather than assuming a menopausal label makes it worth more," he says.

The doctor's alternative recommendation to menopause supplements

• Vitamin D: "Good, old-fashioned vitamin D for your bone health," he says. "We know falling oestrogen accelerates bone loss, and in the UK, 10 micrograms between autumn and winter is needed," he says. Inexpensive supplements are fine, and you don't need to buy them from any particular brand.
• Calcium: This mineral is also essential. "But I'd say get it from food - yoghurt, fortified milks, calcium-set tofu", unless you're deficient or you don't get enough in your diet, he says.
• Protein: "Don't underestimate good food and movement," he says. "Get protein into your meals: beans, lentils, tofu, fish, alongside vegetables, whole grains, and healthy fats."
• HRT and non-hormonal treatments: Ask for help, the doctor urges anyone struggling with menopause. Hormone replacement therapy (HRT) and HRT alternatives, CBT for menopause, and other options are all available via your GP.

The doctor also stresses the importance of regular exercise. "Aim towards 150 minutes of moderate activity a week, plus strength training twice a week, minimum," he says.

"All of these support your heart, bones, muscles, mood, and sleep, all of which are important in menopause," he says, though none will alleviate hot flushes as some menopause supplements claim to do. Hormone therapy and its alternatives are the answer to this.

The 2026 theme for Menopause Awareness Month as Chronic Pain in Midlife. The condition affects many women during and after the menopause transition in various ways, the International Menopause Society says, yet it remains underestimated in both research and care.

I was diagnosed with Myalgic Encephalomyelitis (ME), also known as Chronic Fatigue Syndrome (CFS), when I was 40. I’d had a bad bout of flu. I didn’t take time to recover because I was freelancing and mum to a toddler. It’s a virus I never fully recovered from.

The diagnosis came after months of exhaustion, joint pain, breathlessness, brain fog, dizziness, migraines, stomach ache, heat sensitivity and tinnitus, all of which I still experience on a near-daily basis, to varying degrees.

After numerous trips to specialists, I was told to do a type of physical rehab called Graded Exercise Therapy (which has since been debunked and isn't recommended anymore), and I was offered a strong opioid medication, which I quickly ditched as it made my symptoms worse.

That was twelve years ago. In the absence of medical support, I’ve spent hours searching for holistic ways to treat what’s now regarded as a serious neurological condition. Back then, it was poorly understood and often dismissed. To top it off, I was in the early stage of perimenopause, which shares some symptoms with ME/CFS. I’ve been in an on-off relationship with chronic fatigue and pain since.

I’ve slowly found a balance over the last decade. If I take an extended walk or travel, get overly stressed, or go to a party, I’ll need to factor in enough time to rest afterwards. While I need to lie down most days, I have mild-to-moderate ME/CFS, so I’ve recovered enough to manage most day-to-day activities: I work part-time, see friends, run a home.

I can’t manage long-term, full-time work, intense or prolonged exercise, or lots of socialising. Having chronic fatigue has affected my career, relationships and family plans. I didn’t try for another child because of it. Even so, I’m one of the lucky ones. About 25% of sufferers have ME/CFS so severe that it leaves them bedbound.

What is chronic fatigue syndrome?

The ME Association describes chronic fatigue as a complex, long-term condition that affects multiple body systems and varies greatly from person to person. Its cause is not fully understood, although it often develops after an infection.

It’s believed that ME/CFS disrupts the body’s energy production, resulting in a host of symptoms. The most common symptom is profound fatigue that doesn't ease with rest or sleep. This makes it very different from perimenopause fatigue.

Women’s health issues are notoriously underfunded and under-researched, and ME/CFS is no different. If you want to learn more, I recommend reading this BBC article, Elinor Cleghorn’s excellent book Unwell Women, and watching Davina McCall’s Sex, Myths and the Menopause.

Until recently, there was limited information or help available for chronic fatigue, even though 400,000 people in the UK have it. The same goes for menopause, even though it affects more than one billion women worldwide. It's no coincidence that both primarily affect women.

In some ways, the pandemic was a blessing for chronic fatigue sufferers. Thanks to Long Covid, which shares many similarities with ME/CFS, there's been more funding and research, such as the Rosetta Stone Study by Imperial College London.

Menopause and chronic fatigue syndrome

The ME Association states that the female-to-male ratio of chronic fatigue sufferers is around 70% female to 30% male, and that there’s an "interaction between immune-system responses and female hormones". In general, autoimmune diseases mainly affect women.

For women, peak onset periods for developing ME/CFS are puberty and their 30s to 40s, both periods of huge hormonal shifts. Some mothers-to-be with ME/CFS find their symptoms significantly improve during pregnancy, indicating that female hormones have a part to play in these conditions.

According to ME Research UK, a 2023 paper suggests that "hormonal changes during the menstrual cycle, particularly prior to menstruation, perimenopause, menopause and post-menopause, may all exacerbate [ME] symptoms, or act as a trigger for disease".

Going through menopause can definitely cause an exacerbation of ME/CFS, confirms Dr Charles Shepherd, an honorary medical adviser to the ME Association for more than 40 years. "A number of menopause symptoms – such as fatigue, night sweats, cognitive dysfunction and headaches – overlap," he says.

Yet, there’s very little research into ME/CFS and menopause, say Gabrielle Humphreys and Nilihan Sanal-Hayes, lecturers in Psychology at the University of Salford and the first author and project lead, respectively, of a study published in 2026.

“Our scoping review found very little research on the relationship between ME/CFS and menopause, with only three studies examining this topic,” confirms Gabrielle. “Importantly, none of these studies looked at how ME/CFS affects menopause symptoms, such as hot flushes or night sweats. Instead, they looked at how menopause affects ME/CFS.”

In a small 2019 study, Nilihan adds, 8% of female ME sufferers felt their symptoms improved during perimenopause, but 38% felt their symptoms worsened.

The lecturer's review found no studies addressing the link between taking HRT and the easing of ME/CFS symptoms. However, a 2025 article examining people with Long Covid found that, as women showed stronger inflammation and different hormone and immune changes from men (including lower testosterone), treatments tailored by sex (possibly including HRT) might be worth exploring, says Gabrielle.

When I started on HRT five years ago, I found it improved some perimenopause symptoms, such as mood swings, waking up at night, and hot flushes. But while it’s continued to help with those symptoms, it hasn’t made much of a dent in ME/CFS fatigue and flare-ups.

What helped my chronic fatigue

Chronic fatigue and perimenopausal symptoms are so varied and variable. Finding what works involves trial and error for women experiencing both. While the following have been useful for me, they may not work in the future, and they may not work for others. Consult your doctor for personalised advice.

Intermittent fasting (16:8)

Intermittent fasting was a game changer for me. I found that eating can trigger ME/CFS symptoms. Though there's some interesting research on the topic, including this study on Long Covid, the benefits are more anecdotal than scientific.

It's thought that fasting for at least 12 hours (preferably 16 or more) triggers the autophagy process, which can clear cellular waste and reduce inflammation.

Intermittent fasting isn't suitable for everyone, though, and it can make some sufferers feel worse. This is just my personal experience.

HRT

HRT hasn't eliminated my chronic fatigue symptoms, but it has prevented my perimenopause symptoms from intensifying them. For that reason alone, I think it's worth trying if you’re perimenopausal and have ME/CFS or Long Covid.

“HRT isn’t normally contraindicated if you have ME/CFS, so discuss this option, which can often help relieve a number of symptoms that overlap with ME/CFS, with your GP,” says Dr Shepherd.

“If you don't want to, or cannot, use HRT, there are other options that may help with symptom relief.”

Supplements

I’ve tried a plethora of supplements in an attempt to reduce symptoms, and found that only a few have been effective. Magnesium helps me with sleep and joint pain, and nicotinamide mononucleotide (NMD) or nicotinamide adenine dinucleotide (NAD+) have partially reduced my fatigue and energy crashes.

Coenzyme Q10 (CoQ10) can also support mitochondria (the parts of cells that turn food and oxygen into energy), so it may be a good choice for ME/CFS.

According to a 2022 study, NAD+ precursors such as nicotinamide mononucleotide (NMN) and nicotinamide riboside (NR) "could be used as potential treatments to correct anxiety disorders, fatigue, and social deficits", but these results are from animal, not human, studies.

However, "raising intracellular NAD⁺ levels can improve the quality of life by improving neurological function, promoting energy production, and lowering fatigue."

“The fall in oestrogen at menopause increases the risk of osteoporosis, and people with ME/CFS who are housebound are at increased risk of vitamin D deficiency, so vitamin D supplementation should also be discussed with your doctor,” adds Dr Shepherd.

This article is for general interest and is not intended to suggest a course of action that might be suitable for you. Always consult a licensed healthcare professional before making decisions concerning your health and wellbeing.

While lifestyle changes, mindset shifts, hormonal treatments, and supplements have gone some way to help my chronic fatigue, it's unlikely I'll ever fully recover. I hope it doesn't get worse when I'm post-menopausal, but with such limited research, only time will tell.

Having ME/CFS means it's harder to do things that support my health, such as exercising regularly, but I've adapted, and my fingers are crossed for better treatments in the future.

Spoon theory

Any activity comes with consequences when you have chronic fatigue. The Spoon Theory envisions units of energy as spoons. Healthy people have more spoons than people with chronic fatigue illnesses, who must limit their spoons to a certain number of tasks throughout the day. Some will be more demanding than others.

So, if I have 12 spoons a day and I’ve learned that going to the gym uses 4 spoons, cooking 2, and work 3, that leaves 3 spoons for all other activities. I've found this form of pacing can be very effective.

Visible band

I’ve been really pleased with my Visible band. This device tracks my heart rate and heart rate variability (HRV), so I can pace my daily activities. It also warns me to rest before a flare-up or crash.

The app generates a daily stability score to help me stay within my energy limits, and it acts like a journal for symptoms and triggers.

This year, woman&home's Menopause Awareness Month series explores women's experiences of developing health conditions during perimenopause, and the lasting impact they can have on their lives. From chronic pain and persistent UTIs, to brain fog and struggling to recognise themselves in it all, these experiences go to show that menopause is more than a life stage. It can extend far beyond, affecting women's health, wellbeing and sense of self for years to come.

Skincare mogul Liz Earle knows that the prospect of dating can feel daunting - even more so as you get older and contend with the changing landscape.

For people who didn’t grow up with mobile phones dictating every decision, the idea of online dating and apps after 50 might seem strange, but there are ways you can make it work. Liz knows this first-hand. She did it, and she found love - and she’s far from the only one. Stars including Trinny Woodall and Emilia Fox have talked about their experience embracing the apps.

Offering candid, open advice with her social media followers, Liz shared: “I know it can feel daunting, but we don't have to navigate it alone.” Her top tips for getting comfortable with online dating are practical, rooted in experience and a great starting point for anyone hesitating.

In her video, Liz starts with a simple, overall bit of advice. She says, "Online dating after 50. I've done it, and I found love. You know, my first tip: get comfortable with being single.

"A partner, I think, should add to an already fulfilling life, not kind of be there because you need your life completing."

Acknowledging that online dating can feel "unromantic" and not exactly the stuff of great romcoms, Liz reassures any sceptics that it’s “actually one of the most reliable ways to meet somebody new” while staying safe.

On staying safe, she shares some salient pointers for anyone unfamiliar with the experience of online profiles and dating.

She says, "Just use your first name initially. Meet somewhere in public. Keep that first date short. A cup of coffee is ideal.”

"Always have your own way home. Don't get into a car with somebody you don't know."

Notably, Liz’s advice goes beyond the practicalities. Safety first, of course, but it’s also important you remember to measure your expectations. She says in the video, "Remember, it's a numbers game. You know, not every date will lead anywhere.

"Try and enjoy the experience of just going out and meeting new people and be honest with yourself. What are you really looking for at this stage of life? You know, our priorities change."

Above all though, the skincare and wellbeing expert wants people to remember it’s never too late. Maybe one chapter didn’t end the way you expected, but there’s no reason to end the story there.

Shirley Ballas is no stranger to a challenge, having zip-lined, walked 700 feet above the ground, completed a skydive as part of the Skyathlon challenge, and climbed Mount Kilimanjaro. Yet it's the simple habit that she prioritises to stay fit and healthy in her 60s.

"I go to the gym, I get my 10,000 steps in before seven o'clock in the morning every day," she told The Daily Mail to prepare for her appearance on Netflix show Celebrity Bear Hunt.

There’s lots of research around whether you actually need to walk 10,000 steps a day, but the reason Shirley loves to walk early in the morning is that it gives you “a natural stimulation”.

Her 10,000-step habit is part of a roster of other workouts the judge does in the morning. “At home, I get up super early before I go to work. I do yoga, I do the Peloton bike, I do the running machine.

“You know, it's not easy… I'm not like a competitive dancer anymore, but I teach dancing on my feet every day for 12 hours. So, yes, I've done my bit, I think. I've done the best that I can for it,” she said.

The Strictly star, a huge fan of the cold, also swears by ice plunging, saying it gives her a dopamine hit.

“It’s all about how everything makes you feel throughout your day. I’m good if I eat well, I’m good if I sleep well, I’m good if I drink lots of water, I’m good if I have this excitement with [ice] plunging and walking on my walker and also incorporating my yoga.

"I’m a very challenging person for myself, particularly on the run-up to Strictly. I want to go on that show and give my best for all the people who tune in, and that takes sacrifice – because I love cookies and cake – and it takes mental wellbeing,’ she told Brass Monkey.

“That dopamine thrill it gives you, I’m looking for that all the time. So the plunge pool, the sauna, the exercising, the 10,000 steps – that’s giving you a natural stimulation through your whole mental wellbeing and body."

How to do more steps every day

• Spread out your steps: Rather than attempt to do all 10,000 steps in one go, spread them throughout the day. Walk some steps during the morning, a few thousand during your lunch break and then complete your steps in the evening
• Walk first thing in the morning: An easy way to stick to a habit is to do it when you won’t get any interruptions, so first thing in the morning when it’s quiet, less busy, and most people are asleep is a great way to achieve your goal
• Join a fitness club: Another way to get your 10,000 steps in without feeling like you’re doing 10,000 steps is joining an exercise class, like Zumba or a running club. Take a look at your fitness tracker, and you'll find you've hit your goal before you know it.
• Add movement to your current routine: Take the stairs instead of getting on the lift, walk up the escalators, or get off the bus or train a stop before you need to and walk the rest of the way.
• Habit stacking: Combining a habit you currently have with your 10,000 steps is an easy way to reach your goal. For example, while watching your favourite TV show, you can walk on a walking pad, or during a walk, you can listen to your favourite podcast.

Having three kids, two in the space of a year, it's fair to say my pelvic floor is not what it used to be. Weak muscles down below mean I have suffered from leaks, whether from laughing, sneezing or exercising, for years. It's not only affected my confidence, but it's stopped me from doing things I really enjoyed.

Until recently, I had never considered one of the best pelvic floor trainers. Honestly? I didn't know they existed. So when the chance to try Smile Makers Pelvic Partner came up, I felt apprehensive but intrigued (and hopeful) to see if it could really make a difference.

A Class I certified medical device, I put Smile Maker's Pelvic Partner to the test for four months...

Smile Makers Pelvic Partner review

Specifications

• Material: FDA-approved, phthalate-free, food-grade, vegan-friendly silicone
• Weight: 78g
• Size of insertable part: 1.3 in x 3.1 inches
• Charge time: 2 hours
• Battery: USB rechargeable
• Running time: Several weeks of use
• Warranty: 2 years
• Waterproof/Shower-friendly: Yes
• Storage: Comes with a small bag

Who does the Smile Makers pelvic floor trainer suit?

If, like me, you've downloaded apps for Kegel exercises over the years and never actually done them, or you've been frustrated as to whether you are doing them correctly, the Smile Makers Pelvic Partner is for you. If you struggle to really feel when you are engaging your muscles and/or releasing them, this is the tool for you.

This device is also completely analogue. You don't need an app to use it, unlike some other pelvic floor trainers, so there's also nothing to store your data. I love this. Your progress is measured by use and by the levels as you progress through them. Speaking of levels, these make the device suitable for anyone who wants to strengthen their pelvic floor, but particularly great for those who feel they need a lot of work or are new to Kegel exercises.

It's not something you have to use every day (unless you want to, of course). Smile Makers advise using it three times a week, for two to three sets, with 10 to 15 repetitions. This makes it very easy to fit into my busy weeks.

What is the Smile Makers pelvic floor trainer like to use?

The Smile Makers is super easy to use. The trickiest part is getting it in and comfortable. Even the smallest bit of the best lube makes all the difference. The device is covered in very soft silicone, which is fully waterproof and shower-friendly. It comes with a small storage bag, but nothing to easily identify the contents within.

When you insert the bulky side of the trainer, the 'tail' curls forward and sits comfortably on top of your pubic area. Once in, squeeze your pelvic floor muscles and the device gives you instant feedback via vibrations if it can feel it. When you fully release, the vibrations stop. Simple.

It features 360-degree squeeze sensors, so it vibrates when you contract your muscles enough for it to register. It turns off when you completely relax, which helps you learn to release your muscles properly and what a contraction actually feels like.

It has eight sensitivity levels. Depending on how strong your pelvic floor muscles are, you might need to work your way through a few levels to reach one that feels more challenging. Stop there for a while until it becomes easier and you can move on. A simple button on the end of the tail enables you to switch up a level.

Once done, you take it out, wash it with lukewarm water and body-safe soap, then, if possible, let it air-dry fully or use a clean, lint-free towel before storing it back in the bag.

I love the simplicity of this device. Nothing to download or calibrate before use. Just pop it in. A couple of minutes later, you are done. The biggest pull for me is how it helps me recognise when I am engaging my muscles and when I am releasing them. I have been shocked at how long the vibrations last when I thought my body was fully released. It's really helping to train my body to let go.

The levels also make it compelling to use. Not that I'm competitive, you understand, but my need to make it to level eight is stronger than I'm comfortable admitting.

What are noise and charging like with Pelvic Partner?

Charging is super simple with this device. Connect the USB charger when a small light blinks by the button on the tail. It was over three months of use before I had to charge mine, and two hours later it was good to go again.

The vibrations can be heard, no question about it, but they are very quiet. With a bathroom or bedroom door shut, you would be hard-pressed to hear it beyond that. But it isn't completely silent, so not the most discreet to use.

It's worth noting that because you feel them in your body, they may seem louder than they actually are, but I couldn't say for sure.

Is the Smile Makers Pelvic Partner worth it?

I'm reliably informed by our digital health editor that Smile Makers creates some of the best sex toys and vibrators, so perhaps it's no surprise that the tech company has designed such a good pelvic floor trainer. From effectiveness to comfort, I'd highly recommend the Smile Makers Pelvic Partner.

I have been on a few runs in the last few weeks, something I haven't done for years, and have really noticed how little leakage there is now. I am still working my way through the levels, but I think even when I reach level eight, I will keep using it to maintain my muscle strength.

It's affordable at under £60 and so helpful, with instant feedback you can feel within your body, rather than see on an app. It helps you understand your current strength level, but just as importantly, how to properly release those muscles. It's a device that can easily become a habit without it being a faff, and it really works. Take it from a complete beginner.

However, if you'd rather monitor your progress through an app, woman&home's other top pelvic floor trainer recommendations include the Elvie pelvic floor trainer and the Junofem Femfit pelvic floor trainer.

Recently, ultra-runner Elsey Davis told us that if she has to skip one workout during her training, it'll be her run, never her dumbbell session or gym time. "I'll never miss that. If I miss my strength training, I also miss my running, because I would just get injured," she said.

Reading that brought me back to mile 18 of the Brighton Marathon a year ago. It had all been going so well up until then, but after a searing pain developed in my hip, I had to switch from a light plod to an even lighter walk. Within a few more miles, I wanted to give up completely.

I had done almost everything right for marathon training. I had enough food and water, and I had followed pretty much every run on my plan for the last 12 weeks. However, I had fallen short in the strength training department. Now I was paying the price.

Like other runners in my position (of which there are many!), my excuses were time, energy, and motivation. Yet, skipping strength training as a runner almost guarantees you'll eventually end up with runner's knee, hip pain, and strains, and you'll be out of your running shoes for a while.

I asked PT Lotti Sorrell, a lead coach at House of Fitness, which specialises in group training and 1-on-1 coaching in London, how to do it as simply as possible. She gave me this five-move dumbbell workout to do at home.

1. Dumbbell B-stance deadlift

Deadlifts train the hamstrings, glutes, and lower back to work together, and that's vital for runners, says Lotti. "This b-stance variation also gives a nice bonus of being able to load up one leg more than the other, just as happens when you run. You'll also practice creating stability through the toes, ankles and knees."

Here's how to do it:

• Stand hip-width apart, holding your dumbbells.
• Take one step back, positioning the toes of your back foot just behind the heel of your front foot.
• Lift your back heel so you're resting on the balls of that foot. You should have most of your weight on the front foot, keeping your front knee slightly bent.
• Pull your shoulders back and down, and engage your core.
• Hinge at the hips by pushing them back as if your pressing a button on the wall behind you.
• Let the dumbbells come down the front of your front leg, keeping them close and your back straight.
• Keep going until you feel a deep stretch in your hamstring and glute of the front leg.
• Push through your front leg to return to the starting position, and repeat on both legs. Try eight repetitions on each for three sets.

2. Dumbbell floating front heel split squat

A traditional split squat builds strength, but Lotti's move also helps protect against common running injuries. "Your front heel is unsupported, so it gives some extra work to the Soleus muscle in your calf, which is crucial for force production and absorption as you run, and trains the foot and ankle muscles to stabilise under load," she says.

Holding the dumbbells in the front-rack position shifts your centre of gravity forward, meaning your trunk muscles have to work hard to resist being pulled forwards, she adds.

Here's how to do it:

• Step forward onto the ball of your front foot, leaving your heel floating just above the surface.
• Step back with your other leg, and balance on the ball of your back foot.
• Grab your dumbbells in each hand, holding them by your sides.
• Bend both knees and lower your body, allowing your front knee to track over your toes, keeping your front heel elevated.
• Press through the ball of your front foot and push up to the starting position.
• Repeat on both legs for at least eight repetitions for three sets.

3. Dumbbell single-leg glute bridge

The glute bridge is one of the best glute exercises for runners. "Running demands stability from your core, hips, and pelvis to protect your spine and keep good form. That's what this move develops very efficiently. It also works on your glute and hip flexor strength. Together, these make your running safer, smoother, and more powerful."

How to do it:

• Lie flat on your yoga mat, placing a dumbbell over your hip crease. Hold the ends to make sure it stays secure.
• Bend one knee and keep that foot on the mat while you extend and lift your other foot off the floor. Support yourself on one leg.
• Brace your core and drive through the heel of your grounded foot, lifting your hips towards the ceiling.
• Squeeze your glutes at the top and hold for a moment.
• Slowly, lower your hips and come down to the starting position.
• Repeat on both legs for at least eight repetitions, for three sets.

4. Goblet lateral lunge

While most runners will practice moving forwards (and maybe backwards), very few practice moving sideways. "Whether you’re trail running or simply sidestepping a pedestrian in the park, think of the last time you accidentally rolled your ankle and use that as a reminder to train and strengthen the body in multiple planes of motion," says Lotti. That's what the goblet lateral lunge works.

Here's how to do it:

• Stand with your feet hip-width apart, holding a dumbbell or kettlebell against your chest. Make sure to keep your elbows tucked in and brace your core.
• Take a wide step out to the side with one foot, making sure to keep your toes and hips pointing forwards.
• Hinge at the hips and bend the knee of your outside leg, lowering down until your thigh is parallel to the floor.
• Make sure your posture is upright and the other leg stays straight and that foot stays on the ground.
• To return to the starting position, push forcefully through the heel of your bent leg.
• Repeat the exercise on both sides for eight repetitions on each leg, and three sets.

5. Bear hold pull through

Core exercises are just as essential as glute or quadriceps exercises for runners, and this one helps build full-body stability. "I love this move because it’s efficient. Muscles all over the body have to work together to coordinate and create stability to move the weight from one side to another," says Lotti.

Here's how to do it:

• Come down onto your mat on your hands and knees, putting a dumbbell on the floor next to you. Position your wrists under your shoulders and knees under your hips.
• Tuck your toes and brace your core, then lift your knees just a couple of inches off the ground, keeping your back flat.
• Making sure your hips and shoulders stay facing the floor, reach for the dumbbell with the opposite hand.
• Drag the weight across the mat to the opposite side of your body.
• Stabilise your position, then repeat on the other side.
• Complete at least eight repetitions on each side for three sets.

While we know that we need to feel for any new lumps or obvious signs of breast cancer, a leading cancer expert is urging women to look closely for anything unusual.

Several visible changes to our breasts and nipples could be an indication of breast cancer. New research by the charity Breast Cancer Now has shown that almost one in three (29%) women in England who regularly check their breasts don’t feel confident noticing a change, and just over one in 10 (11%) check less than once a month because they don’t know what to look for.

While breast cancer survival rates have improved considerably, thanks to treatment advances and awareness campaigns, early diagnosis is still crucial. That's why experts want women to be aware of the lesser-known changes.

Dr Jiri Kubes, radiation oncologist and medical director at the Proton Therapy Center, says: “The biggest misconception is that breast cancer has to announce itself as a lump. It doesn’t. Sometimes the first sign is something you can see rather than something you can feel.”

Several factors can contribute to breast changes, including hormones, ageing and weight loss or gain. If in doubt, make an appointment with your GP.

Key changes to look for

• A new lump or swelling in the breast, chest or armpit.
• A change in the size, shape or feel of one or both breasts.
• Dimpling or puckering of the breast skin.
• A change in the colour or appearance of the breast skin.
• An inverted nipple or a change in the position or appearance of the nipple.
• Unusual nipple discharge, particularly if you are not pregnant or breastfeeding.
• A persistent rash or change around the nipple.
• A breast becoming noticeably harder or different from usual.

Dr Kubes says: “If one area suddenly looks puckered, pulled in or dimpled when it didn’t before, don’t simply put it down to getting older or a change in your weight.

“Knowing what is normal for you makes it much easier to spot something that has changed.”

One of the signs in the list above is a persistent nipple rash, which Dr Kubes says can be mistaken for eczema but could be a rare form of cancer called Paget’s disease of the breast. It can cause a red, scaly rash around the nipple and areola. It may also cause itching, pain, burning, discharge or bleeding. Breast Cancer Now says: “Paget’s disease also usually occurs in one breast, while most other skin conditions tend to affect both breasts.”

Dr Kubes says this symptom “shouldn’t simply be ignored” and to always “get it checked rather than assuming you already know what is causing it”.

How to check your breasts

The NHS has a complete guide on how to check your breasts. It suggests:

• Look at your breasts or chest in a mirror to spot any changes. Start with your arms by your sides and then raise them.
• Feel around each breast or side of your chest in a circular motion, all the way up to your collarbone and under each armpit. Use a mix of light and firmer pressure. Do not press so hard that it hurts.
• Feel around and over each nipple.

The guide also notes that you might find it easier to feel your breasts in the shower or when you're lying down. If you need help remembering to check your breasts regularly, why not set a reminder in your phone?

It’s important to remember that breast lumps are very common and can be caused by other conditions and our hormones. They are not always a sign of cancer. However, it’s always best to get checked by a GP, who may refer you to a specialist.

From soothing sleep essentials and clever wellness gadgets to fitness favourites and feel-good self-care treats, these health and wellness gifts are designed to make everyday life that little bit more enjoyable.

Whether you’re shopping for a wellness enthusiast, someone new to fitness or who deserves a little extra downtime, these thoughtful buys are well worth a spot on your Christmas list. And if a few catch your eye, consider it a little festive self-care.

Stocking Fillers - Gifts under £25

Gifts under £50

Gifts under £100

Little Luxuries... gifts over £100

Staying active is the key to longevity. Resistance training slows natural muscle loss and bone density loss. Single-leg exercises improve coordination to prevent falls and maintain independence as you age. But when you’re juggling training with a busy life, fitting in exercise can be more daunting than the workout itself.

An 11-year study of over 8,000 individuals, published in 2018, found that exercising just two to three times a week was linked to a nearly 30% reduction in overall mortality. That probably feels doable, but if your boss drops an unplanned meeting into your diary or your teenager needs help with last-minute homework, your well-laid gym plans can go up in smoke.

British ultra runner Elsey Davis knows this scenario all too well. Mother to a one-year-old son, Elsey is also a GP, accomplished marathon runner, and Garmin ambassador. She has raced cross-country for Team GB and last year made headlines with a new record for running a 400-mile lap of her home county, Cornwall, in six days. In her spare time, she helps care for her mum, who lives with Alzheimers. How does she make it all fit?

I recently caught up with her in Chamonix to get her best tips on squeezing her workouts in and staying on top of it all.

Get your steps in at home

Living close to the South West Coast Path, Elsey has easy access to one of the world’s most beautiful running trails, but sometimes the five minutes it takes to drive there feels too precious to spare. On those days, she says owning a treadmill at home is a “game changer” that lets her do short workouts during moments of downtime.

The advent of space-saving walking pads makes these handy pieces of gym equipment more affordable than ever. They don’t take up an entire room, and you can sneak in a session on your lunch break without losing time driving to the gym.

Anything is better than nothing

Long daily workouts might not be possible, but don’t let that hold you back. Bite-sized sessions still reap rewards, says Elsey, whose motto of “anything is better than nothing” keeps her from growing complacent when she’s time-poor.

For her, that can be splitting her workout into two sessions, with a short buggy run earlier in the day and a second short run when her wife gets home from work, to keep her mileage up without going out for hours.

Similarly, if you find you only have one or two days a week to work out, don’t despair. Known as the “weekend warrior” effect, research from Harvard Health suggests that concentrated exercise sessions may be just as effective as more frequent workouts at protecting against disease, as long as you meet the weekly target of 150 minutes.

Our ideas for exercise snacking can provide inspiration to keep moving whether your time or motivation is low.

Prioritise strength over distance

We all have different workout goals, and while Davis’ training can take her out on the trail for hours or days at a time, it’s actually strength workouts that she calls her “non-negotiable.”

“I’ll never miss that. If I miss my strength training, I also miss my running, because I would just get injured,” says Davis.

Davis does three strength sessions a week, even when she's travelling, focusing on key movements like single-leg balancing exercises with weights, overhead pulls, single-arm dumbbell rows, elbow planks and push-ups for upper-body strength.

We know that physical exercise is closely linked to how good we feel about ourselves mentally. If we’re feeling sad, stressed or overwhelmed, moving our body with strength training or a walking workout can make a huge difference to our mood and ability to cope with challenging times.

However, for many of us, life is becoming more sedentary. It means we’re not doing the recommended amount of exercise. Research by ASICS found that almost one in five UK adults (17%) do less than 30 minutes of exercise a week, a fifth of what the NHS suggests. Everyday habits, such as working and shopping from home, and communicating online instead of in person, could affect our long-term physical and mental health.

ASICS has created the Movement Conservation Status, which classifies people’s movement as Active (150+ minutes), At Risk (30 to 149 minutes) or Endangered (fewer than 30 minutes), similar to how we classify wildlife species. It predicts that by 2035 the proportion of UK adults with movement levels classified as At Risk or Endangered will reach 46%. This is equivalent to 27 million people in the UK.

The research also found that people whose movement was classified as Endangered were more likely to feel less composed, less focused and more stressed than those who were more active.

While ‘active ageing’ is discussed more these days, there are still big disparities in how much people exercise in their 40s and beyond. The 2022 Health Survey for England found that 20% of women aged 45 to 54 were physically inactive, rising to 43% for women aged 75 and older. As physical activity falls, feelings of isolation, low mood and loss of independence rise.

David Raichlen, Professor of Biology and Anthropology at the University of Southern California, says: “We’ve built a world that makes movement optional. We can work, shop, socialise and be entertained without ever really moving and, while  that’s convenient, our bodies and minds still depend on regular movement to stay healthy.” He says movement shouldn’t be seen as “an added extra” because it’s “fundamental to how we feel, think and function”.

The good news? 15 minutes of daily exercise makes a huge difference. A study produced by the brand last year found that participants who took a simple daily 15-minute movement break reported a 21% greater uplift in overall mental state - more so than a scheduled wellness holiday.

71% said daily exercise was more effective at reducing stress than their break, while 65% found it improved their mood more at home.

It could be a 15-minute Pilates workout, walk, run, bike ride, or 15-minute resistance band session. The most important thing is to move, not how you move.

You'll also see health benefits. Independent studies in The Lancet show that exercising for just 15 minutes every day can reduce all-cause early mortality by up to 18% and add three years to life expectancy. Switching your stroll for a run could also improve blood flow and increase neuroprotective compounds in the brain, potentially offering a 63% lower risk of dementia, according to another study released this year.

Tips for doing more exercise every day

• Try walking at home: It sounds silly, but if you don't have time to pull on your walking shoes and go outside, you can get your steps in at home. Try a 10-minute walking workout or pick up a walking pad.
• Pick up some weights: Wearing a weighted vest on a walk and during a quick bodyweight workout will add extra resistance, raising your heart rate.
• Take the long way home: If you normally take a bus or train to work, consider whether you can walk some of the way. Can you go up the stairs in your office instead of taking the lift? Simple adjustments make more difference than you might think.
• Use what you have: No time for strength workouts or walking? Try doing countertop press-ups while you wait for the kettle to boil or squats while you brush your teeth, dance in the kitchen, or enjoy some gardening.

Waking up at 3 am is common for millions of women. So much so, it happens almost regardless of age or sleep setup. Stress is the main reason, but don't worry, no one is going to tell you to 'just be less stressed before bed' to improve your sleep. We all know it's not that easy.

Dr Amir Khan is an NHS GP and woman&home's resident doctor. He's shared plenty of sleep tips with us over the years. Recently, he spoke about this particular problem and said there's a "biological reason" for early wake-ups.

"Around 2 to 4 am, your body is in a very particular phase of sleep. Cortisol, your natural stress hormone, starts to rise in preparation for waking up. It's completely normal, but if you're already stressed, anxious, or running on empty, that small hormonal shift can be enough to tip you into wakefulness," he said.

"At the same time, your brain is more vulnerable. During the night, especially in the early hours, blood sugar levels can dip slightly. If they drop too low, which is more likely if you've had alcohol, eaten very late, or are under chronic stress, your body releases adrenaline to compensate," he said.

"That surge can wake you up suddenly with a racing heart or a sense of alertness," he explained.

At 3 am, there are also fewer distractions. "It's just you and your thoughts, and your brain's threat system becomes louder. The amygdala, part of the brain that processes fear, is more reactive when we're sleep-deprived, so worries that feel manageable at 3 pm can feel catastrophic at 3 am."

Hormones also play a role, the doctor says, especially during perimenopause when they fluctuate, and changes in oestrogen levels affect temperature regulation, cortisol levels, and sleep.

"That's why so many women report early morning awakenings and poor sleep [during menopause]," he added.

When you've woken up at 3 am a few times, you'll probably worry about it happening again and disrupting your rest. That's when it becomes a vicious cycle, the doctor explained. "The more you worry about waking up, the more likely you are to wake up."

Dr Khan says it's a very normal problem. "We all cycle through lighter sleep every 90 minutes. The problem isn't waking up. It's the anxiety about being awake," he said.

How to stop waking up at 3am

• Relax: "The problem isn't waking up. It's the anxiety about being awake. The more you worry about waking up, the more likely you are to wake up," says the doctor.
• Gentle breathing: Once you're awake, don't panic and start clock-watching. Start some gentle breathing exercises to lower your cortisol levels and gently lull yourself back to sleep.
• Avoid looking at your phone: If you normally look at your phone before bed, it might be tempting to scroll until you feel tired again. Blue light from your phone may stop you from falling asleep again, as it inhibits the production of melatonin, the hormone we need for sleep.

Research and experts suggest that HRT and some alternatives to HRT can be helpful ways to manage difficult menopause symptoms, like night sweats, that could be playing havoc with your sleep.

It's important to know that your body isn't "broken" if you wake up every night and struggle to sleep, the doctor says. "It just means your biology is doing what biology does, and we just need to help it along a little bit."

If you're watching Celebrity Traitors this year, you'll know last night's episode was particularly eventful - but no spoilers here! Hannah Fry, mathematician and University of Cambridge professor, was at the centre of the drama, with her mind and strategic instincts put to the test.

The star revealed just how stressful the episode really was for her, sharing a view of her Oura Ring on Instagram. As one of the best smart rings, the Oura Ring sensors continually read your heart rate, skin temperature, heart rate variability (HRV), and activity. In the app, you'll see these complex metrics in readable graph formats and at the end of your day as a Stress Score.

Hannah's data shows she was particularly on edge at about 1 pm and just after 6 pm on the day she filmed the episode, with constant pressure in between, suggesting these were the challenging moments we saw last night.

"My smart ring during filming for that episode 📈📈📈," she wrote on Instagram under the graph.

Viewers flew into her comments after she posted, with one saying: "YOU READ MY MIND! I was thinking exactly that when I clocked that [Oura ring] on your finger 😂. Mine looked fairly similar watching it!"

Another said: "I bet you relished that one hour of restorative time tbh".

And another wrote: "We need to see the sleep score for that night".

The scientist wears the Oura Ring 4 in ceramic white, the second-latest model from the health tech brand. This one is thicker than the latest Oura Ring 5, but more durable, and it comes in exciting colourways.

What is the Oura Ring and what does it track?

The Oura Ring is a smart ring. It's a tracker that sits on the index or middle finger and measures essential vitals, including live heart rate, activity (daily and dedicated workouts), blood oxygen, body temperature, respiratory rate, and sleep activity.

In the Oura app, you can see these vitals in colourful and easy-to-read formats, such as your Readiness Score. This takes your activity and recovery together to determine how well-rested your body is.

Sleep Score is an overview of how long you slept, sleep stages (light, deep, REM, and awake), your sleep schedule, and breathing rate. It'll tell you how your night was, and even flag potential signs of sleep apnoea.

While the Oura Ring isn't specifically a fitness tracker, there is an Activity Score. This is out of 100, like the others, and it reveals how your everyday movement (whether that's simply moving around the house or dedicated workouts) impacts your body, heart health, and metabolic health.

The Stress Score is the one that Hannah was looking at. Not all stress is bad, and Oura knows that. So, you'll see an overview of your stress levels for the day across four labels: Stressed, Engaged, Relaxed, and Restored. You'll also get an overview of what that means for your body and be notified if your stress levels need adjusting.

Beyond these short-term metrics, Oura uniquely measures long-term health. No one bad day impacts your wellbeing. In the 'My Health' tab, you'll see an AI overview of your health over the past 90 days. Here, you can drill down into your sleep, stress, and heart health and see the impact (positive or negative) of small daily habits.

The Oura Ring is not a medical device, but it can be very useful for flagging potential early signs of key health issues that you can then speak to your doctor about.

Interest in supplements has come and gone over the years, but our interest in creatine for women has stayed, and for good reason. This is one of the most researched supplements in the world, and new studies show it can benefit ageing brains as much as muscles.

But each new study seems to come with a caveat: you need regular strength training (with challenging weights) to feel the difference, especially when it comes to building muscle.

However, a new study published in the Journal of the International Society of Sports Nutrition found that adults aged 45 to 65 who took creatine daily without following an exercise programme still increased muscle mass and strength.

Those who exercised regularly and took creatine daily saw even greater improvements.

The 12-week study, carried out by Texas A&M University, followed 64 healthy but sedentary adults. Participants were asked to choose whether to take part in a supervised training programme three times a week or not, and also asked to walk 10,000 steps on non-training days. In total, 38 people did the exercise routine, and 26 remained sedentary for the trial.

Each person was also randomly assigned either creatine or a placebo to take twice a day, but didn’t know which one they were taking.

The team found that the group taking creatine but not exercising gained around 2.4lbs (approx. 1 kg) of lean tissue by the end of the trial. They also increased their leg press and bench press strength. The exercising group saw an average increase of 3lbs (1.3kg) in lean tissue. They also improved their leg and bench press strength and increased time to exhaustion. The experts also found that this group lost body fat and reduced their body fat percentage.

Creatine was also associated with changes in some blood fats, glucose control and cognitive function. The authors say their results “may have important implications for middle-aged and older individuals seeking to reduce body fat while maintaining muscle mass and cognitive function”.

The study only used a small group of adults, but it was led by Dr Richard Kreider, who has studied creatine for more than three decades. Previous research indicates that creatine can offer health benefits for everyone, not just those who work out a lot.

Dr Kreider tells the website Medical News Today: “Creatine monohydrate increases energy in the muscle, and non-exercise physical activity and functional activities may increase correspondingly. If you feel better and daily activities are less demanding, you are more apt to do physical activity.”

However, the study was also limited, and more evidence suggests that doing regular strength training helps women reap the benefits of creatine. In this study, adults could choose whether or not to take part in the exercise programme. You could assume those who wanted to exercise might be healthier and more able to gain muscle and lose weight.

Dr Amir Khan is woman&home's resident GP. He's a big fan of the supplement. As well as being one of his go-to winter supplements, he says it's a "powerful ally for staying strong, independent, and sharp".

If you’re new to taking creatine, check with your doctor or pharmacist before incorporating it into your diet - especially if you have a history of kidney or liver disease.

The core is the body's foundation. It keeps us upright and stable, with good posture, and well-balanced. When I work out, I always make sure to do lots of core exercises at home, but all too often I fall into the habit of doing the same ones over and over.

One ab exercise many of us return to is a sit-up and its variations. While sit-ups definitely build abdominal strength, areas like your hip flexors and glutes, which are also important for full-body stability, don't feel the benefit. Yoga instructor at Yoga-Go, Melissa Leach, says one move can “outperform traditional exercises like sit-ups", and that research has shown it can be better than doing 100 sit-ups.

“Boat pose is one of the most efficient core exercises because it doesn’t just isolate the abs. It engages the hip flexors, glutes, pelvic muscles, and back all at once, helping build functional core strength rather than working one single muscle in isolation,” Melissa explains.

How to do boat pose

• Sit on the floor with your knees bent and feet flat on the floor.
• Lean your torso back slightly while keeping your spine long and your chest lifted.
• Engage your core and slowly lift your feet off the floor, bringing your calves parallel to the ground.
• Balance on your sit bones and try to avoid rolling onto your tailbone.
• Once stable, extend your arms in front of you, with your palms facing each other at shoulder height.
• If you feel comfortable, you can slowly extend your legs to create a ‘V’ shape with your body.
• Hold for 20 to 30 seconds, and repeat 2-4 times.

If you’re new to this pose, reduce the strain on your core by keeping your legs bent. Some people also find that lightly holding behind their thighs gives them extra support when trying to balance.

“If you struggle with balance and maintaining a straight spine, you can either sit on a folded blanket or cushion to help tilt the pelvis forward or sit with your back a few inches from the wall for reassurance,” says Melissa. “The most important thing is to get a hold of the technique first, so start slowly, only holding for as long as it's comfortable and slowly increasing the length as your core strength improves.”

I tried the boat pose for 2 weeks

There’s a big difference between doing boat pose once or twice a week in a Pilates home workout or class, and doing it every day. It’s not an easy pose, and it’s one that’s taken me years to feel comfortable doing. I was apprehensive about whether my core could cope, but I knew it would be a challenge I'd enjoy, having mastered the basics.

Boat pose shakes your core and feet, so I decided not to start too hard in the first few days. Yoga teacher Claire Linnell suggested I spend time making sure my posture was correct, with my chest lifted and back straight, then holding the position for three breaths. This was an adjustment from my Pilates class, where we're encouraged to hold a position for as long as we can. But in yoga, it’s not about reps or stamina. It’s about control, breathing and core engagement. This is how I wanted to start for the first week.

On days one to four, I did four sets of boat pose. Three breaths in position for each one. There was a lot of stomach quivering and my hips didn’t really like the position, but I could feel my abdominal muscles working hard. After a day of sitting at my desk, I looked forward to the pose to release tension in my lower back and hips. It also felt very mindful, just focusing on my breath and being still in the V shape. Doing a glute bridge, then a full-body stretch afterwards felt delicious.

From day five to 10, I decided to try doing the pose for 30 seconds in one go. I found that doing it in the evening gave me time to focus on my form, and it was nice to take a moment to move my body before bed. The 30-second hold felt quite brutal, and keeping my legs straight was a challenge, but I could feel my whole core switch on. When I finished, I focused on lowering my legs down slowly, rather than collapsing. This meant I engaged my abdominal muscles right up until the end.

For the final four days, I did low boat pose instead. This move is very similar to the regular boat pose, but it targets your abdominals more. Claire explains that it involves raising your legs just a few inches off the ground and hugging your inner legs towards each other. “Take the hands into prayer, thumbs to the breastbone and curl your upper back and shoulders off the ground,” she says.

This took the pose to another level and felt a lot more challenging. Again, I held it for 30 seconds, but the sigh of relief at the end was almost a cheer.

I was surprised at how much I needed to engage my upper body. Keeping my arms straight, shoulders down and back straight all took a lot of extra focus. My upper and lower abdominals felt tighter, and my hip flexors felt stronger. I had less hip pain when I spent a lot of time sitting down working, and I felt like my posture improved too.

I upped the intensity over the fortnight. Next, I'll add in some wrist and ankle weights or some light dumbbells to see what difference they make. I don’t think I’ll do it every day, but it’s one I’ll make sure I incorporate into my abs workouts.

Benefits of boat pose

Improves hip strength

The reason the boat pose is so effective is that it works so many different muscle groups around our core and lower body. Claire says that while many people will think of this exercise as being good for the core, “it is actually the hip flexors which bear the brunt of this posture”.

She says our hip flexors are a “key part of our locomotive system” and this hip-strengthening exercise can do wonders.

Boosts core strength

It can take a lot of core strength to stay upright in boat pose, especially if you’re going into the V-sit position too. It will give your upper and lower abdominals a great workout.

Melissa says: “Holding the position forces your deep core muscles, the ones that support your spine and pelvis, to switch on and stay engaged throughout. Over time, this can translate into better posture, a stronger lower back, and a core that supports your everyday movement.”

Boosts leg strength

Squeezing your legs together during the pose will switch on your inner-thigh muscles, says Linnell. “These muscles are often overlooked, but they play an important role in stabilising the hips and pelvis and supporting everyday movements such as walking, running and balancing.”

Improves balance and control

Boat pose takes some practice. There’s a lot to think about while you’re doing it. Balancing on your glutes with a straight back and legs out in front of you requires deep core engagement and breath control.

Mastering this move will help you with other yoga and Pilates exercises such as scissors, the Hundred, and others which require a strong core.

Improving and maintaining your balance will help keep you mobile and independent for longer and lower the risk of falling.

These days, walking shoes are as much a fashion statement as sensible footwear, whether you're taking on the trails or not. In autumn and winter, we can all benefit from the additional comfort, durability, and waterproofing this practical style offers.

Sophie, Duchess of Edinburgh, knows this all too well, having added a pair to her regular rotation over the last few months. During visits to farms in Cumbria and at the final meet of the Carriage Driving season, the Duchess was seen wearing the Meindl Philadelphia Lady GTX Walking Shoe.

Meindl is a German company founded in 1683, and famous for its high-quality footwear. It was among the very first to add GORE-TEX, a waterproof layer, to its shoes. The pair worn by the Duchess has brown waxed Nubuck leather uppers with the same waterproof layer, making it a great option for unpredictable Lake District weather in the colder seasons.

The cushioned insole is the brand's own Air-Active Wellness Sport footbed, so they are breathable and comfortable across all terrains and weather conditions.

These also have a wider fit at the front than most walking shoes and a heel grip at the back to prevent slipping, making them a truly practical buy for whatever strolls (or hikes) you have in mind.

The Duchess paired the shoes with white jeans on one private occasion, brown trousers and a coordinated jacket on another, and light chinos with a pastel shirt and dark blazer on another, showing just how versatile these walking shoes can be.

Sizes range from UK 3.5 to 8, and there's just one colour to choose from, but as Sophie proves, sandy brown goes with almost any autumnal wardrobe. When choosing your size, the brand recommends trying the boots on with a good pair of walking socks (or whatever you usually wear) to ensure they feel "comfortable both standing and moving".

Sophie isn't the only royal recently spotted in a hiking wardrobe. Catherine, Princess of Wales, completed the famous Three Peaks Challenge earlier this year wearing waterproof hiking boots from Italian brand Scarpa.

While the Princess chose high-ankle walking boots with more support for her mountainous trip, Sophie's shoe choice sits just below the ankle and has a distinctly low-profile look with light stitching details.

These discreet shoes would work just as well with hiking trousers or workout leggings on the trails as jeans in autumn and winter.

Over the summer in Chamonix, I spent dozens of hours running and hiking trails and mountain paths, testing the best trail running shoes and walking shoes. The Saucony Peregrine 16's improved grip and secure fit made them a pick of the bunch.

I tackled steep, rocky trails and long, muddy paths in these shoes, and I was really impressed with the traction and all-day comfort. The snug upper wrapped around my midfoot, giving me confidence on all terrains, and the foam underfoot offered spring without sacrificing ground feel.

The Saucony Peregrine 16 could use a little more toe protection, and the tapered toe box means I'd suggest sizing up if you have wider feet, but otherwise I'd give these top marks. It's a reliable, durable shoe for less-beaten paths, whether you're walking or running.

Saucony Peregrine 16 trail shoes review

Specifications

• Size range: 3 - 10
• Weight: 216g per shoe
• Stack height: 32 mm - 28 mm
• Heel-to-toe drop: 4 mm
• Lug depth: 3.5 mm
• Waterproof version available: Yes

What are the Saucony Peregrine 16 Trail shoes like for running?

As soon as I put these shoes on, I was impressed with how secure they felt. The last pair of shoes that really hugged my foot like this were the Hoka Speedgoat 6s, but these felt much more comfortable and less stiff.

I put this down to the moderate cushioning underfoot. It's definitely enough for running or walking for a few hours on the trails, but I could still feel the trail variations, which always helps me feel more connected to the ground when I'm on the move.

These shoes felt really comfortable thanks to the moderate amount of cushioning underfoot. It’s definitely enough for running or walking for a few hours on the trails. Once I got out in them, I liked how I could still feel the trail variations underfoot. It helps me feel more connected to what I’m running on, and I can respond better to the trail surface. The foam midsole is responsive too, and even though the shoe has a rock plate for protection, there’s enough flex that I felt like I was rolling along.

The mesh upper makes these fairly breathable, and even in warmer temperatures in Chamonix, I didn’t get overly hot feet. It also repels mud and dirt really well, so even though the ones I’m wearing have mostly white uppers, they still look good after a few muddy dashes.

The lace garage, which I think should be mandatory on all trail shoes, stopped the long grass from untying my laces. It's even more helpful now I’m back in Scotland, where the trails are more overgrown.

Striking a good balance between a maximalist shoe with superior cushioning and support and a barefoot shoe, it's hard for me to imagine someone who wouldn't enjoy running in the Saucony Peregrine 16 shoes. However, they may not be ideal for anyone with wider feet. For wider options, I'd recommend the Keen Seek trail shoe or my other budget-friendly favourite, the Merrell Morphlite running shoe.

What are the Saucony Peregrine 16 Trail shoes like for hiking?

The Saucony Peregrine 16 shoes aren’t as light as my Hoka Speedgoat 6s, but they are supremely comfortable and a great lightweight hiking shoe for when you don't want the bulk of traditional walking shoes, whether that's because it's the summer months, you're going for a stroll, or you're packing light for an active holiday.

The real selling point of this shoe for both hikers and runners is the amazing grip. This is the first time that Saucony has used a Vibram outsole on the Peregrines, and it fully covers the bottom of the shoe, leaving no foam exposed. The lugs have tiny fins for added traction. While you might want something more rugged for really sloppy trails, I’ve had no issues on crumbly rock, wet grass and a little mud. I can walk quite nimbly and confidently.

While they come in bright colourways, the shoe has a discreet profile and passes as a regular pair of trainers, making them a good option for a walking workout as much as a proper hike.

I do wish the toes had a little more protection, though. Moving on rocky trails increases the chance of stubbing my toes, and the tapered toe box does shave off some room. I think sizing up would be a good idea, as long as you can keep the lovely snug fit around the midfoot.

Who are the Saucony Peregrine 16 Trail shoes made for?

This shoe is a great all-rounder, balancing comfort with trail feel, and performance-ready traction with a nice, not-too-sporty aesthetic. I tested them in the White/Navy colourway. With its light splash of colour, it’s not too outrageous to wear with regular clothes or to the airport.

They’re pretty snappy, but not so stacked that I feel like I’m running on stilts as I find with some cushioned running shoes. For that reason, they work for long, slow plods and short, fast-paced jaunts. They’re highly capable on many types of terrain, but they won’t save your run in really muddy conditions.

I think they’re a great choice for anyone who wants one pair of shoes that will work for both hiking and trail running. The Peregrine 16s are priced right in line with other high-performing all-rounder trail shoes, including the Hoka Speedgoat 7 and 6, and the Brooks Cascadia 19.

If you're looking to upgrade your favourite Android-friendly smartwatch before the new year, you've likely heard of the new Google Pixel Watch 5 and Samsung Galaxy Watch 9.

Stuck choosing between the two? You're not alone. These are easily two of the best fitness trackers. You'll find everything you need to log, track, and improve your wellbeing with either, but a few key differences will decide which one is best for you.

I wore both for two weeks, logging at least 6,000 steps daily, multiple workouts, nights of sleep, and more, to weigh up the Google Pixel Watch 5 vs Samsung Galaxy Watch 9.

Google Pixel Watch 5 vs Samsung Galaxy Watch 9

Specifications

A quick overview

I tested these watches at the same time, and I was floored by how similar they were. Released only a few weeks apart, the Google Pixel Watch 5 and Samsung Galaxy Watch 9 focus on being everyday wellness companions. They provide data so you can pre-empt any problems and proactively look after your health, rather than log it and forget it.

Overall, I'd suggest buying the watch that matches your Android phone. If you use a Samsung Galaxy phone, the Watch 9 will be a better fit for smartwatch functions, connectivity, and integration, making sure you get full use of the £399 price tag. The same goes for Google Pixel users and the Google Pixel Watch, available for £369.

That said, if you don't have either of these phones, you have to decide. For me, the Google Pixel Watch 5 edges out the Samsung Galaxy Watch 9, thanks to better GPS, sleep features, and smartwatch functionality. You can also use the Google Health Premium platform for an extra cost, which I have loved since I tried it on the Google Fitbit Air.

Google Pixel Watch 5 vs Samsung Galaxy Watch 9: What are they like to wear?

The choice is between an architectural, square bezel with a round face (Samsung) and a futuristic, round one (Google). Both have an aluminium case and a thick, scratch-resistant glass screen, with a durable silicone band available in various colours. Both come in a larger and smaller size.

While I prefer the look and feel of the Google Pixel Watch 5, this comes down to personal preference. I liked how flush the Pixel Watch sat against my wrist, so it was barely noticeable while I walked and in my gym workouts. The screen has a default always-on mode, which I always turn off to save battery life. These days, you can just lift either device to wake the screen.

The Samsung Galaxy Watch 9 has a soft square-edged bezel housing the round screen. The screen is about the same size as the Google Pixel, so this extra bezel space feels unnecessary. However, it's a uniquely creative design element. The strap also has an air pocket for better breathability and, overall, it's lighter than the previous Samsung Galaxy Watches.

Both watches are comfortable and have bright (3,000 nits) screens that are easy to read at a glance, even on the move.

Winner: Google Pixel Watch 5

Fitness tracking on the Google Pixel Watch 5 vs Samsung Galaxy Watch 9

The Google Pixel Watch 5 and the Samsung Galaxy Watch 9 cover the essentials, like step count, heart rate, estimated calorie burn, and exercise profiles with equal options. At a glance, you can see your daily fitness data and manually start over 100 workouts, with sport-specific data (e.g. distance for running workouts) available on your wrist and clearly summarised in the respective apps. I've found both to be very accurate and reliable.

I've long been after a smartwatch that prioritises strength training as much as it does running, considering that it is one of the best exercises for longevity. Finally, the Google Pixel Watch 5 has it. You can log your individual reps and sets, and monitor your rest times. I'd love to see this feature on the Samsung Galaxy Watch 9 soon.

If you're looking for one of the best running watches, the Google Pixel Watch 5 is also a top pick. It connects to more satellite networks than Samsung (or Apple, for that matter) and matches some of the best Garmin watches for accuracy, especially in dense urban areas. That's according to Google, but I agree after wearing the watch on a recent 10km run through high-rise London.

I was very impressed that both the Google Pixel Watch 5 and Samsung Galaxy Watch 9 have built-in running coaches, too. Normally, you have to invest in one of the best running apps for this. Each has custom plans for various distances.

They also offer insights into your Cardio Load (how well your body is handling the exercise you're doing and whether you're doing too much) and Readiness (whether you've recovered from the exercise you're doing) in an easy-to-read graph.

Winner: Google Pixel Watch 5

Sleep tracking on the Google Pixel Watch 5 vs Samsung Galaxy Watch 9

On the Samsung Galaxy Watch 9 and Google Pixel Watch 5, you'll get basic sleep insights (duration and stages) and more advanced metrics. I monitor my sleep latency, overnight blood oxygen saturation, and skin temperature to spot any changes that might signal my body is under more stress than usual.

For example, if you're getting a cold, your skin temperature will be higher than normal. This feature can warn you that you're under the weather before any symptoms appear.

All the insights are laid out clearly and in detail in the respective apps, making it clear where your sleep could use some work - or where your sleep health is thriving.

One feature I love on the Google Pixel Watch 5 that the Samsung Galaxy Watch 9 doesn't have is the smart wake alarm. This wakes you up in your lightest sleep phase, within 30 minutes of your alarm, which I've found helps avoid grogginess some mornings.

Winner: Both are good options for sleep tracking, but the Google Pixel Watch 5 has more features

Health tracking

The list of similarities between the Google Pixel Watch 5 and Samsung Galaxy Watch 9 doesn't stop at sleep and exercise. Both have a suite of advanced health monitoring features, including ECG, blood oxygen saturation, skin temperature, and blood pressure monitoring. Whether you're keeping an eye on a specific condition or just want to play it safe, both have more advanced health metrics than most fitness trackers.

However, in the blood pressure monitoring feature, I found a difference between the two. The Galaxy Watch 9 requires periodic calibration with a traditional arm cuff alongside the sensor readings, which is a bit of a hassle but may be more reliable. You can, however, only use this feature if you have a Samsung phone.

The Google Pixel Watch 9 tracks blood pressure trends over time using on-wrist sensors and delivers a report every month - no need for a cuff and regardless of your connected phone.

Both watches have a 'vitals' page. Here, you'll see baseline metrics across key areas, including skin temperature, heart rate, blood oxygen, HRV, and respiratory rate. When one moves out of your normal range, you'll get notified - much like on the Oura Ring 5. This can help you spot signs that something's up, like an incoming cold.

Winner: Google Pixel Watch 5, but they are very similar

Smartwatch features on the Google Pixel Watch 5 vs Samsung Galaxy Watch 9

While the Pixel Watch has always had brilliant smartwatch features, with total Google integration so you can email, browse your calendar, or pay for coffee from your watch, the 5 has gone through some major upgrades. I noticed this most when I walked into a train station during testing, and my watch automatically brought up my train ticket on the screen. I could just tap through the gate.

I don't like when brands pack loads of AI functionality into watches, and it doesn't make life any easier. This upgrade to the Google Pixel Watch 5 genuinely feels like an on-wrist personal assistant who knows what I need before I do - and I never have to get my phone out.

I also made more use of the double-tap function on the Pixel Watch 5. This allows you to complete actions (like starting/stopping a timer or workout) with the tap of your forefinger and thumb. It was first released in the Google Pixel Watch 4, but I found it very useful.

The Samsung Galaxy Watch 9 has great smartwatch features, too, including partnerships with third-party apps like Spotify and WhatsApp and built-in payment systems, all so you can leave your phone at home. It also has Gemini integration, so simply by raising your wrist, you can send messages and emails, control other Samsung devices, get directions, check the weather, or start a playlist. However, you have to ask for what you need, whereas Google's Pixel Watch 5 does a very good job of guessing before you have to.

Winner: Google Pixel Watch 5

Google Pixel Watch 5 vs Samsung Galaxy Watch 9: Which one is better?

Overall, I found the Google Pixel Watch 5 has more to offer - from better GPS accuracy and a Smart Wake Alarm to smartwatch capabilities. Add Google Health's Premium insights, and you can turn up the volume on an already very capable and impressive fitness tracker.

That said, the Samsung Galaxy Watch 9 is also an excellent choice. If the competition weren't so great, it would be really impressive. However, many other fitness trackers have had features for years that are new to the Samsung Galaxy Watch 9.

While the Google Pixel Watch 5 is my favourite of the two, the best watch for you will be the same brand as your phone. At just under £400 each, these are premium products, and I'd advise getting the most for your money, which you can only do if you have a phone from the same brand as the watch.

Winner: Google Pixel Watch 5

Still stuck? If price is an issue, weigh up the Fitbit Air vs Google Pixel Watch 5. This screenless fitness tracker is under £100 and has many similar features.

The best smart rings are the next big thing in fitness trackers. Sleek and discreet, they sit on your finger like jewellery but contain advanced sensors that log everything from your step count to sleep quality.

When I first started testing these rings over five years ago, the Oura Ring was the only one worth talking about - and it's still my favourite today. But in recent years, both big-name and smaller independent brands have created their own. There's now one for everyone and every budget.

I've reviewed a selection to bring you the best smart rings of 2026 - the only ones worth investing in and wearing for tracking your fitness, sleep, and overall health. Over six months, I've worn each ring for at least two weeks, every day and night, and through countless workouts.

Note: Before buying any of the smart rings on this list, retailers suggest you order a size guide. This is a selection of plastic rings you wear temporarily to figure out your size.

The quick list

The best smart rings in 2026

The best smart ring overall

The Oura Ring 5 is slimmer than previous models, with a longer battery life, more colour options, and better sensors that read vital signs, no matter where the ring sits on your finger.

I've tried all versions, and the latest is undoubtedly the best design. Its noticeably thinner width (2.28mm) makes a huge difference. I barely notice the ring on my finger, which is a huge bonus for any smart ring, as you need to wear it almost 24/7 to make the most of the data.

Speaking of the data, it's also the most accurate of all the rings I tested. I have worn the Oura Ring in its iterations for over two years now and have been continually impressed by how accurately and reliably it records my sleep, stress, and activity data. The app brings these vitals together in a readable Readiness Score to signal how well your body has recovered from strain, with long-term insights in a separate tab.

The app has a pleasing design and offers AI overviews, making the data actually readable (without a degree in physiology) and pleasant to look at.

The only downside is the subscription - you need to pay £5.99 for all this data, on top of buying the ring, and if you stop, you'll only get the real basic data.

For more, read my full review of the Oura Ring 5 here

The best smart ring under £100

Like the best Garmin watches and Fitbits, smart rings have a range of price tags. Sekonda is the first reputable brand, with a history of reliable fitness tracking, to make one under £100.

I wore the Sekonda smart ring for two weeks, and while it lacked some of the sleep-tracking insights and finesse of the Oura Ring 5 and Ultrahuman Ring Pro, and it doesn't auto-start workouts, its health monitoring features and price tag (£80) blew me away.

On the home screen, you'll see your live heart rate, body temperature, blood oxygen levels, stress levels, HRV, respiratory rate, and mood, all of which I found to be in line with what my other trackers said. Taking heart rate, for example, you can tap into the details and see your current and average heart rates, where your resting heart rate sits on a scale, and if you're showing signs of tachycardia or bradycardia (a particularly high or low heart rate). You can also see the heart rate zones you've been in through the day, including fat-burning and aerobic. Smart rings triple the price struggle to convey this information so clearly.

It's comfortable to wear, and the small charging case makes it easy to carry this one around safely when it's not on your finger. There's also no subscription and no chance to spend and add more features, making your £80 go a very long way indeed.

For more, read my full review of the Sekonda Smart Ring here

The best advanced smart ring

The Ultrahuman Ring Pro offers just that: professional-level insights. It's certainly the most advanced ring on this list, with incredible insights into sleep, fitness, stress, and general health that surpass the Oura Ring 5.

Along with the core sleep-tracking essentials, this ring reveals how much extra rest you need to get back up to your baseline after a few disrupted nights (Sleep Debt), how often you moved during the night (Restfulness), and how much of your sleep was actually restorative (Restoration). So, even when I slept fewer hours than normal, I sometimes got all the rest I needed. To have nuances like this reflected in the data is impressive.

Fitness tracking on the Ultrahuman Ring Pro monitors everyday movement rather than dedicated workouts. If you're a keen runner, for example, the ring presumes you've got your running watch linked up for that data.

The Ultrahuman Ring Pro goes one step further and actively tells you how your day should look. The Oura Ring 5 does this to a very limited extent, but this ring is specific. Every morning, you can see how your rest scores should influence your caffeine intake. You'll be told when to start winding down for bed and when to step outside for some daylight, based on your body clock.

So why didn't this ring make the top spot? The design really lets it down. The 'pro' name doesn't fit with the chunky, cluttered design. While it's not the thickest on this list (that's the Sekonda), I would expect seamless wear from this ring, which is also the most expensive on my list. The shipping date for pre-orders has also been moved more than once and is currently set for October 10.

For more, read my full review of the Ultrahuman Ring Pro here

The best smart ring for Android users

All the rings on my list are compatible with Apple and Android phones, but for Samsung users, the Samsung Galaxy Smart Ring is a natural contender.

Much like the others, fitness tracking is low on this ring's priority list. Instead, it focuses on monitoring sleep, stress, general health, and movement to provide an overview of your wellbeing. Every morning, you'll get a Sleep Score, and your sleep, sleep heart rate, overnight HRV, and activity data come together to create an Energy Score out of 100. I always find these readiness and recovery scores to be a good indicator of how my body is doing, and whether to take it easy on my walking workout or dial it back.

The Samsung Galaxy Smart Ring's design is very different to others. It's concave to prevent scratches and wear and tear on the ring's surface. This is a major issue I've had with every smart ring when I've worn it in the gym, so while it doesn't prevent scratches entirely, it's a welcome attempt.

There's nothing revolutionary on this ring - and my Samsung product recommendation would be the Samsung Galaxy Watch 9 over the ring, but for Android users looking to switch out their watch, it's a great option.

For more, read the full review of the Samsung Galaxy Smart Ring here

The best smart ring for sleep

Leep Health is a small UK-based start-up taking on the likes of Oura and Samsung in the smart ring market - and doing a very good job. The Leep Ring costs just under £200 and is a reliably accurate sleep, stress, and activity tracker.

I wore the dark blue ring for just over two weeks and was very impressed. In the app, there are tabs at the bottom for sleep, stress and readiness (Leep calls it 'Balance'), and activity, with a home button that summarises them all, giving you the option to take the top-line information or dig further into insights.

While the Oura Ring 5 remains my overall favourite sleep tracker, the Leep Ring is my second choice for an overnight companion. It's comfortable to wear and easy to charge in the large case, with a good eight days' worth of battery life. The sleep insights mirror rings double the price, with metrics like overnight HRV, oxygen saturation, heart rate, and temperature, clearly laid out in the brightly-coloured and intuitively designed app. These are compared to your baseline so you can see if anything's amiss. In the future, I'm sure Leep will install notifications to let you know when there's a sign you may be under more strain than usual, as Oura does.

Totally unique to the Leep ring is the Insights and Tips section. While Ultrahuman and Oura might offer users AI bots to answer questions, Leep goes back to basics with simple expert-led information articles built within the app. These cover topics from sleep anxiety and supplements to burnout. While they are limited at the moment, I imagine more are on the way. This makes the Leep Ring a great choice for beginners.

Much like the Ultrahuman Ring Pro, the Leep Ring has a cut-out on the back to show you where to place it on your finger for the best connectivity. This won't be an issue for some, but it does tell others that you're wearing a smart ring - perhaps not the goal for everyone. Otherwise, the design is very similar to all others on this list, aside from the Oura Ring 5, which is much thinner.

The best alternative smart ring

The Oura Ring 4 deserves its own spot on my list of the best smart rings. While the latest model beats this one to the top spot with its slimline design, the features on this ring and the 5 are the same. The only difference is the design.

The ceramic casing on the 4 makes it a worthwhile choice if your fitness trackers tend to get thrown around. It makes the ring the strongest and most scratch-resistant on this list. I've worn it in the gym, holding dumbbells and barbells, with only a few black scuffs to show for it. In comparison, I take off every metal ring because the handgrips on these weights scratch the metal almost instantly.

The black marks buff easily with a cloth, and if you go for the darker blue colourway anyway, you'll never see them. The added toughness means this ring is the thickest on the finger on this list, and it does feel noticeable, but I got used to it quickly, and I think it's a worthwhile trade-off if you're concerned about metal scratching.

In the app, you'll get the same lowdown on your sleep, activity, stress, and readiness as you'll find in the 5, with AI overviews to read throughout the day on how your body is doing.

For more insights, read my full review of the Oura Ring 4 here

Testing the best smart rings in 2026

How I tested

• Accuracy and reliability: At a very basic level, a smart ring needs to work. I tested each ring every night and day, comparing data with my fitness tracker (which I know is reliable after wearing it for a year), to make sure only the reliably accurate smart rings made the list.
• Comfort: Largely, the best smart rings are all designed the same as they are made to look like jewellery. That said, I wore each for at least two weeks, day and night to determine whether it was a comfortable and discreet design.
• Durability: Being made from titanium or stainless steel, these rings are prone to scratching when they come into contact with metal. I'd always recommend taking them off when you go into the gym for this reason. However, I took each one through my gym workouts to test for durability.
• Battery life: Unlike smartwatches, smart rings tend to have quite a long battery life - normally up to about 10 days. I made sure to note the ones that lasted the longest, even when I started a GPS workout in the app.
• Price: Being new technology, smart rings are naturally pricier than classic fitness trackers, which you can pick for as little as £50. That said, I wanted to provide a selection of the best at a variety of price points.

How to choose the best smart ring for you

• Budget: As noted, smart rings are pricey, and I'd really recommend considering what budget you have before choosing a smart ring. The Sekonda Smart Ring is an excellent choice for a lower budget. If you have more to spend and you're seriously invested, I recommend the Oura Ring 5, but you have to pay a subscription on top of buying the ring to use it.
• Design: Are you someone who's used to wearing rings? If so, a chunky design like the Ultrahuman Ring Pro or Oura Ring 4 Ceramic may not be an issue for you - it might even be preferred. If not, then prioritise slimmer designs, like the Oura Ring 5 or the Leep Ring.
• Purpose: Why do you want a smart ring? How advanced do you want that data to be? The Sekonda Smart Ring and the Samsung Galaxy Smart Ring cover the basics with excellent detail in health tracking in particular. The Ultrahuman Ring Pro can dig deep into every element of your wellbeing, from the ideal time to drink a coffee in the morning to monitoring signs of sleep apnoea.
• Consider the limitations: If you want a device to log your steps and you're not too concerned about tracking your sleep or stress, you're in the wrong place. No smart ring has an accurate step count. It's always overestimated by at least 2,000 steps, after picking up hand gestures and typing. Try a basic fitness tracker like the Fitbit Inspire 3 or Charge 6 instead.
• Colour: Finally, once you've chosen your smart ring, think about the colour. If you normally wear silver rings and other jewellery, then I'd recommend sticking to this shade for your ring. The more it blends in with your style, the more likely you are to wear it.

Are smart rings worth buying?

Yes, the Oura Ring 5 is the only smart device I wear 24/7. I also wear a smartwatch for logging my workouts. At a basic level, I find its insights into my daily sleep, activity levels, and Readiness fascinating, and I like to compare my data over time, especially when I've tried to improve one element of my wellbeing. For example, I can see my Heart Age has gone down when I've started doing more cardio exercise. It's small, tangible improvements that help keep me motivated to exercise, sleep well, and stress less more than anything else.

At times, it's helped me actively change my weekly schedule. For example, Symptom Radar has flagged that my skin temperature and overnight heart rate is off. That's a sign I'm getting ill. It's too late to do anything about it, but I can stock up on zinc and push my girls' night to next week.

That said, smart rings are new technology. They differ in accuracy, and the Oura Ring 5 (which is also the most expensive when you factor in the monthly subscription) is the best of the bunch.

I have found similar insights with the same value on other devices. The difference is, a smart ring isn't a chunky, sporty-looking watch on your wrist. You can wear it 24/7 and for all occasions without anyone blinking an eye, offering a real chance to see how your health develops over time.

Also, a smart ring is not a specialist fitness tracker. While most do a good job at monitoring your workouts and daily activity levels, I wear a Coros Pace 4 alongside my Oura Ring 5 because the ring can't deliver the same insights into my workouts as this watch does. Firstly, it doesn't have a face to record my speed, distance, and timing for my running workouts. Secondly, smart rings prioritise showing how movement impacts your overall health, rather than the tiny details of your workout achievements, so the apps aren't set up to display this.

Overall verdict: Yes, but make sure you know what you're buying first

When trying to improve your health with regular exercise, it's important to do something you actually enjoy. There's little point in signing up for a month of Pilates if the thought of core exercises makes you shiver.

Actress, writer, director, and producer Sharon Horgan started running about six years ago. Since then, she has "pushed it up to two or three times a week" and says it's one of the "only things exercise-wise that I actually like", so now she takes her running shoes all over the world, whether for work or play.

"I pack my stinky trainers and my running bra, and I'm off!" she told Talkhouse. "It gives me the greatest pleasure, and it's also so unexpected."

The star ran cross-country at school and enjoyed it, but it still surprised her when she started again and found that she continued to "love it".

Running is "the best way" to get to know a new city - and Sharon counts spots in Norway, Spain, and Rome among her standouts, she told Television Academy. It's also helped her physically and mentally in the last few years.

After dealing with challenging menopause symptoms (including a "frozen f**king shoulder", per The i Paper), Sharon decided to swap GPs and "stop drinking, get fit, [and] sort [her] hormones out", which is when she started running more.

"I will go through phases of not doing it, but I generally feel better when I get out and do it," she said.

The star told Talkhouse her chosen distance is 5km - just enough to reap the benefits, but not so long that her "knees start shouting" or her hips become uncomfortable. If she's running with someone else, she may go a little further.

"But what running really does, even though I'm either listening to music or a podcast, is take me somewhere else mentally," she told the outlet. "It's not always about taking the most interesting routes; sometimes when you have to do something that takes you off on a tangent, it's exciting."

How to start running as a beginner

• Find comfortable kit: Good shoes, a comfortable sports bra, and some workout leggings that don't fall down are all you need to get started.
• Entertain yourself: One of the most common complaints from new runners is that it's "boring". Create a playlist, download an audiobook or new episodes of your favourite podcasts to play through your exercise headphones before you head out the door.
• Go slow: Most people run too fast. The key to running as a beginner is to go very, very slowly. Run comfortably enough to keep up a conversation. Known as zone 2, this builds your aerobic fitness.
• Run with others: Being accountable to head out the door helps, too. If you know you're meeting a friend in 20 minutes, you're less likely to cancel because it's early, raining, or you just don't fancy it.

It's that time of year again - the London Marathon ballot is soon to be released, putting a spring in the step of thousands of runners and making for a disappointing start to the day for others.

I've run two marathons with one of the best Garmin watches. It's often the first brand I will recommend to friends and family. The Garmin Forerunner is a collection of running watches, complete with all the metrics you'd need to ace your 5km, all the way through to an ultramarathon.

For my first marathon, I wore the Garmin Forerunner 945 (since discontinued), before switching to the Garmin Forerunner 265. I now wear the Garmin Forerunner 170, which was released a few months ago. All are excellent smartwatches. Like many Garmin types, they are packed with useful insights for runners, cyclists, and anyone else who enjoys cardio exercise with live readings and data in the app. But both times, there were features I paid more attention to than others.

1. Training Load

Training Load looks at the balance of base-building aerobic activity and harder anaerobic activity. Runners need a mix of both to improve their distance, speed, and overall performance, so this is a particularly useful metric for them. It is divided into three categories: Shortage (you're not doing enough of one exercise type), Balanced (you're exercising across different intensity levels), and Focus (you're focusing on one area of training).

When I tap into the metric, I can see which one I'm focusing too much or too little on and adjust my plan accordingly. If it's Balanced, then I continue on as normal. It's my preferred way of checking whether the type of training I'm doing is paying off.

2. Body Battery

Garmin has some of the most accurate and readable sleep, stress, and recovery data around, viewable on your watch and in the Garmin Connect app. I've spent many hours scrolling through mine. Overall, I've looked at my Body Battery Score the most.

This score takes heart rate variability (HRV), stress, sleep, and physical activity into account to give you a score out of 100, revealing your strain for the day. If my battery is low, I take it as a sign to go easy the next day or head to bed early.

I've sometimes found this more useful than looking at sleep or exercise recovery data alone. It takes all the metrics into account. For example, one night I may not have slept very well, but overall, my recovery might be fine because I didn't have a very active day.

I like how it focuses on the 'bigger picture' rather than small details, which are easy to get lost in and can be disheartening.

3. Garmin Coach

Not everyone can afford a running coach, and external running apps still require a subscription to follow a training plan. Garmin Coach delivers what many of these apps do, at no extra charge.

I like Garmin Run Coach, with its training plans for 5km, 10km, and half-marathon distances. All are suitable for beginners through to seasoned runners, and you can choose your coach from an Olympian, physiotherapist, or physiologist. You'll also get resistance training sessions to supplement your running, which is very important to avoid injury.

I used this feature to train for a 10km earlier this year, and was very impressed with my progress in improving my speed. I'd also recommend this feature to anyone confused about how to start running as a beginner or anyone who wants a starting point for weighted exercises.

I also like how it syncs and adapts to your watch, which no other running app does. For example, if you've not recovered well after a long run, the Coach will automatically edit your workouts for the following week to help you feel more energised before your next long run.

4. Training Status

While I always keep the Training Status feature ticking over on my watch and will check it occasionally, it is the one I tend to ignore. I look at Training Load instead. This shows my training balance and whether I need to do more of one than another. It's completely personal preference, though. Many people love the Training Status feature and find it very useful. Personally, I find it too changeable and often demotivating to look at.

There are eight labels, ranging from Peaking (you're ready to race) and Productive (your training is paying off and you're getting fitter) to Unproductive (your training and recovery aren't having a positive effect on your fitness) to Detraining (you've not done enough exercise to see progress).

When you get a positive label, suggesting it's all going great, it's motivating. But I've finished a slower long run or sat on the sofa for a day and started 'Detraining' too many times to have such a metric at the top of my screen.

Also, unlike Training Load, you don't get a deep dive on your watch into what needs improving to change your status. It feels like guesswork, and often, the label doesn't change for a few days.

It's officially that time of year again. We were spoilt for sunshine in the UK this year, but the start of October means autumn and winter are on the way. It's time to swap shorts for workout leggings and get your winter supplements out again.

Dr Amir Khan, NHS GP and woman&home's own resident doctor, took to Instagram this week with a reminder: it's also now the time to start taking vitamin D. "I know it's really sunny today, but we don't get enough vitamin D from sunlight between October and March, so start taking your supplement," he says.

400 IU (or 10 micrograms) is the NHS-recommended dose, he explains.

"Everyone should be doing that. You might need a higher dose if you're deficient or insufficient, but generally that is the dose," he says.

"Some people should also consider taking it all year round, including people with darker skin, people who spend very little time outdoors, are housebound or live in a care home, or usually cover most of their skin when outside," he adds.

Vitamin D is one of the most important nutrients, yet research suggests over 20% of women are deficient in the UK. We get it from sunlight, and as we all know, this is very limited for half of the year.

Taking a supplement will "really help keep you healthy through the winter", says the doctor. It's important for healthy bones, teeth and muscles, and helps to regulate calcium and phosphate in the body. These minerals help the body work normally and maintain its energy levels.

In winter, a vitamin D supplement can help maintain the immune system, ward off colds and flu viruses by protecting the barriers around your lungs, gut, and skin, and reduce harmful inflammation.

Any brand of vitamin supplement will work, the doctor told ITV's Lorraine programme last year. It doesn't have to be the most expensive, but it is worth knowing the difference between vitamin D2 and D3 before buying.

However, to properly absorb vitamin D, the body needs other nutrients. The most important one is magnesium. The doctor previously told us this was one of the "most underrated" supplements for women.

"Magnesium activates vitamin D. It turns it from its inactive form to an active form so it can do all of its jobs," he says.

You don't have to add a magnesium supplement to the list to do this, though. Simply eating more magnesium-rich foods, such as dark, leafy green vegetables, nuts, seeds, and wholegrains, is enough for most people.

Vitamin K2 is also important. "One of the jobs of vitamin D is to absorb calcium and take it to the bones and teeth and make them nice and strong. What you don't want is calcium building up in arteries and organs. Vitamin K2 directs it away from them into your bones and teeth," he explains.

"But again, get it from foods rather than supplements, so things like eggs, cheese, liver, and fermented foods have vitamin K2 in them," he says. That way, you get all the benefits of those foods as well as the vitamins.

I'm known for being fairly placid, and not much rattles me. At least, this was true until menopause hit a few years ago. So, the idea of punching and kicking as exercise never appealed to me more than my yoga, Pilates and rowing workouts. My partner, however, loves boxing. He has a punching bag and (multiple!) pairs of gloves at home. Recently, he suggested I join him for a kickboxing class.

Reluctant as I was, I decided it couldn't hurt to try it out. I started running at 50 as a total beginner - how hard could this be? Well, it turned out the class wasn't for me, but I did enjoy the workout, and since all the equipment was sitting in my house anyway, I decided to try it again at home.

To get on the right track, I spoke to Kerry Fox, an instructor at Paul Roberts Modern Martial Arts in the High Peak, not far from where I live. She told me the sport is an "incredibly effective full-body workout, combining cardiovascular conditioning with repeated resistance training", so it's a great one to try.

My kickboxing workout

I start with a five-minute warm-up. This includes marching in place, lifting the knees as high as possible, star jumps, and heel digs.

My main workout follows the format from my class and lasts for 20 minutes. It consists of a jab with your lead hand, a straight punch, and a hook, repeated for two minutes, then switching sides. It’s important to move your feet while you’re doing this and not just stand in one place. Then punch the bag with alternating hands, as quickly as you can.

The next part is the kicks. Start with front kicks, which are all about getting the knee up high and kicking out with your toes pointed. I struggled with this because I have mild arthritis in the top of my feet, meaning any impact on that area is painful. But as long as I make sure my foot isn’t hitting the bag, I’m fine.

The last part of the workout is push kicks, my favourite part. This is basically driving the heel of your foot into the bag to push it away from you. You can really put some force into this - a benefit for the mind, as well as the body.

The workout ends with a five-minute cool down. This starts with stepping from side to side slowly, with a focus on deep breathing. Then hamstring and calf stretches. Finally, to finish, there are a few rounds of deep breathing, standing up tall and raising my arms above my head.

Benefits of kickboxing as a workout

1. Helps build muscle and strength

It's fair to say that I felt every muscle in my body after my first kickboxing workout. Jabs, hooks, and crosses engage the shoulders, upper back, arms, and chest, while kicks work the glutes (buttocks), quadriceps (thighs), hamstrings (back of thighs), and calves.

I found I was moving more than I thought in my kickboxing workout as well. My core was working hard. As you bring your knees up high and twist, the abdominal muscles engage. Over 20 minutes, this is a serious core workout.

2. Relieves stress

Although I'm usually a pretty calm person, there's something very therapeutic about getting all your frustrations out on the punching bag. For me, it’s less about imagining someone you want to punch, and more about relieving pent-up stress through these power movements.

"Intense exercise releases endorphins and other mood-regulating chemicals,” says Kerry. “Training regularly can also help regulate cortisol (stress), and the concentration required to learn combinations disrupts rumination, so the benefits of kickboxing really go beyond the physical and into the psychological."

Though the class didn't work out for me, there are plenty around the country, and the added mental health benefits of being part of a community shouldn't be ignored. Try out your local one.

I also found a great sense of achievement in mastering this new skill and the various techniques needed to successfully take part in a kickboxing workout.

3. Boosts balance

I thought I was pretty good at standing on one leg, as I do this regularly in yoga, but shifting your weight to one leg while kicking forcefully with the other is a whole other matter.

Part of kickboxing training is getting faster while executing these single-leg movements. I found this really engaged my core, and after a few weeks, better balance became second nature.

"In kickboxing, the brain and body must work together continuously, so it develops balance, spatial awareness, coordination and reaction speed," says Kerry.

It also helps improve proprioception, says Samantha Charlwood, a sports therapist and British champion powerlifter. "This is the brain's ability to know where parts of the body are without looking at them. It's a key part of staying independent as we age, and since many kickboxing exercises focus on unilateral, one-sided movements, it helps with this."

4. May help with weight loss

I didn't take up kickboxing to lose weight, but it makes sense that a joint cardio and strength workout like this one burns a lot of calories. As you build muscle, your metabolic rate speeds up, which also helps burn more calories at rest.

If you were looking to lose weight, kickboxing could be a good workout to help you get there, alongside dietary changes.

"The strength training associated with kickboxing will bring out the look of holding more muscle, so it can be a great way to change the composition of the body," says Samantha. This is otherwise known as 'toning'.

5. It's a form of self defence

Hopefully, neither you nor I will need to defend ourselves, but this skill is an insurance policy. I saw teenage girls at the class I went to who were there for this very purpose.

But it’s not only about knowing the moves. “There are two parts to this,” says Samantha. “First, through the training you may develop skills that will help if you need to defend yourself. Second, and perhaps more importantly, knowing you can defend yourself gives you more confidence to go about in the world. That confidence may deter someone from targeting you in the first place, and it enables you to live a life without fear.”

For Kerry Fox, this confidence comes through training. “Learning to strike effectively, move with purpose and intention and respond under pressure builds confidence based on tangible evidence. Your progression physically and mentally can be felt but also measured as you improve.”

Kickboxing workouts to try at home

Learn the techniques

10-minute kickboxing

Cardio kickboxing for 30 minutes

Many people think you have to spend hours in the gym to see progress in key fitness markers like strength, stability, and coordination. Jennifer Aniston, who has become one of the loudest advocates for strength training for women in recent years, proves it's not true.

She told Today.com that she started doing Pvolve workouts as a "secret streamer" while recovering from a back injury. She then reached out for personal training sessions, and shortly after, became a public partner for the brand.

The platform hosts expert-led, follow-along sessions and uses a combination of weights, like dumbbells, resistance bands, and Pilates ball-like accessories, to build full-body strength and challenge the "little tiny micro muscles that are hiding underneath the big muscles", says the star. Here's her latest 30-minute workout.

1. Chest press and glute bridge

The chest press and glute bridge are both compound movements, meaning they work multiple muscles at once. Jennifer does this exercise using the p.ball - but a regular Pilates ball would work, too.

Holding this ball between the knees helps align the legs throughout the movement and fire up the muscles on the inner thighs.

Here's how to do it:

• Come down onto your yoga mat, bringing your feet towards your body.
• Place the ball between your knees and grab your dumbbells.
• Bring your arms out to the sides, slightly less than a full right angle.
• Push your arms up into a press, bringing the dumbbells over your chest. As you do so, push through your feet and bring your hips up.
• Pause for a moment at the top, then lower back down.
• Repeat this for 12 to 15 repetitions, for 3 sets.

2. Tricep skill crushers and toe taps

While the 'skull crusher' exercise works the triceps (muscles on the back of the arms), toe taps recruit the core muscles and hip flexors.

Jennifer uses light ankle weights to add resistance to her toe taps.

Here's how to do it:

• Lie flat on your mat, bring your knees up and off the floor so they form a right angle, and your shins sit parallel to the ceiling. Raise your arms up straight, holding one dumbbell between them.
• Keeping your arm straight, bend at the elbow and slowly bring the weight towards your forehead. At the same time, extend your leg at the hip and touch your toe to the floor.
• Bring both arms and leg up to the starting position and repeat 12 to 15 times for three sets, making sure to switch legs.

3. Staggered stance to stand

The staggered stance is similar to a split squat, but you keep your legs slightly closer together. It's great for building single-leg strength, balance, and coordination, as most of your body weight remains on your front foot.

Here's how to do it:

• Holding onto dumbbells, stand with your feet hip-width apart. Step forward slightly with one leg. If you struggle to balance, bring your foot out wider as you step forwards.
• Bend both knees, dropping down until your back shin is parallel to the ground, if you can.
• Pause for a moment at the bottom, then push through your front foot to return to standing.
• Repeat 12 to 15 times, for 3 sets, making sure to switch front legs halfway through.

5. Bicep curl in open step to stand

Think of the open step like a wide squat. While the bicep curl targets the upper body, the open step is a quadriceps-strengthening exercise that also recruits the smaller muscles in the lower body around the knees and hips.

Here's how to do it:

• Stand with a dumbbell in each hand. Take a large step out to the side, turning your feet out to sit in line with the direction of your knees.
• Sit back in the gentle squat.
• Bring the dumbbells up into a bicep curl, making sure to keep your elbows tight to your body. Pause at the top.
• Repeat 12 to 15 times for 3 sets.

6. Standing fire hydrant

The fire hydrant is a glute exercise. It targets the muscles in the buttocks. While it's normally done from the comfort of a yoga mat, Jennifer does it standing. This boosts strength as well as balance and stability, as you have to take one foot off the floor and out to the side.

Here's how to do it:

• Stand hip-width apart, holding one dumbbell between your hands.
• Hinge forward slightly at your hips and brace your core.
• Take one leg off the floor, bend at the knee, and bring it out to the side, extending from your hip.
• Make sure you don't wobble or twist your body. Keep it facing forward.
• Pause your leg at the top of the movement, then slowly bring it back down.
• Repeat 12 to 15 times, making sure to switch legs halfway through. Do this 3 times.

You’ll see plenty of teenagers hanging out at skateparks or gliding down pavements on their boards, but look closely. You may see a grown woman behind the hoodie having the time of her life.

Ever since skateboarding made its Olympic debut in 2021, interest in the sport has grown. Its governing body, Skateboard GB, reported a post-Olympics bump and now estimates that 750,000 people skate regularly, 22% of whom are women and girls. Although young men and boys dominate skate culture, University of Exeter research has discovered rising participation among older age groups.

For the growing cohort of women, skateboarding in 'midlife' isn’t about reclaiming youth, but about improving balance, coordination, and the mental agility to learn new tricks. Skills that become increasingly important as we age.

The benefits go further than that. Practising and finally nailing skills and tricks, such as dropping in (tipping over the edge down a slope), carving (skating a long curved arc), performing an ollie (pulling the board into the air with your feet) or a kick turn (twisting from the tail of the board), are big confidence boosters. And at a time when menopause and life’s responsibilities may dominate, gliding around on a skateboard can offer freedom and sheer joy.

Caroline Keylock, 49, Worthing, Sussex

Caroline never had the urge to skateboard as a kid, having put it firmly in the ‘for boys’ box. But when her son wanted to learn to skate, she realised she didn’t want a life of watching from the sidelines while everyone else had fun. So, she joined him on his first lesson, just before her 45^th birthday.

“That first experience was fantastically scary, but also fantastically fun,” she recalls. “My son was a natural, I wasn’t, but I was so proud of myself and was hooked from the off.”

After a quick stop at a Brighton skate shop for a skateboard (“my only brief was ‘no skulls’”), Caroline started joining beginner skateboarding nights. She struggled to find other like-minded women her age in person, but online, she noticed small groups of female skateboarders over 40 popping up around the country. It inspired her to start Board Women, a community of almost 13,000 midlife women interested in board sports. The group, which also covers surfing and snowboarding, produces a regular podcast and runs meet-ups and culture days.

“The events we run are amazing and help overcome the barrier of turning up on your own,” assures Caroline, who knows from personal experience that it can feel intimidating to turn up at a skatepark as a beginner.

“I remember approaching an indoor park, hearing the clattering of skateboards and realising that there were going to be good skateboarders there. I almost walked out.” However, a few skaters rallied round and made her feel welcome. “It made me realise that so much of these fears of not fitting in are actually in your head. The skateboarding community is incredibly welcoming - whatever your age, gender or background - it’s what makes it beautiful.”

Now a few years on from that first lesson, Caroline says: “I’m still a scaredy cat skateboarder. I learn to do new tricks holding hands with my instructor, then holding a finger, then just having him there, as so much of it is about overcoming the mental barriers. I don’t have a big bag of tricks, but I can do pretty big drop-ins, and I’m gradually conquering pump tracks [a loop with bumps and banked corners] and bowls, which are super fun.”

Caroline finds that skating every week clears her mind. "You can’t possibly think about anything else when you’re skateboarding. To have an hour without any mental noise is incredibly alluring.”

Her weekly lessons also push her out of her comfort zone. “Skateboarding is a good reminder that we can do hard things. Mostly though, it just gives me a huge amount of joy. I know my son is quite proud that his mum still does things that are fun and exciting.”

Rebecca Hornblower, 52, London

A recent health scare was the wake-up call Rebecca needed to try new things in life, and so this year marked the start of her skateboarding journey. Alongside friends, who were renewing their old love for skating, Rebecca hit the skatepark in January.

Her first time skating wasn’t as terrifying as she feared. “At first I was embarrassed, but my friends are total legends. They gave me the basics and explained that everyone is always learning in skating. Everyone slams at some point. That totally changed my mindset.”

She credits her supportive friends and the community she’s discovered as the reason she’s kept skating. “I’ve never felt like I don’t fit in. We go to the skatepark on a weekday morning when there aren’t any kids around, so we meet older skaters. It blows me away how many older people skate. Everyone is always ready with advice and help if they see you struggling. It’s wonderful and completely judgement-free.”

Rebecca started attending adult lessons at London-based Skate Hub where she learnt to drop in, kick turn and do fakies (riding backwards). She highly recommends lessons for beginners as “it can take a little longer to master something because with age comes fear, and we have to overcome that too.” She now keeps her skateboarding kit in her van so she can whip it out anywhere, sometimes to indulge in her favourite pastime of cruising along a seafront promenade.

She credits skateboarding with making her more fearless. “Although I’m extremely conscious of breaking my wrists - I’m into water sports, but hitting concrete is something else – skating has made me realise I can try anything I want to,” she says.

“It’s also made me acknowledge that I don’t have to be brilliant at everything. I just have to enjoy it.” As for her grown-up kids, “they just roll their eyes at me: it’s another reason to do what I want to do!” For any midlife women keen but unsure whether they should skateboard at this age, she says, “Remember, it’s not a midlife crisis, it’s just living your best life.”

Samantha Metcalfe, 62, Saltburn-by-the-Sea, North Yorkshire

Inspired by “badass women in California, skateboarding in cut-off denim”, Sam was a keen and fearless skateboarder as a teen. “Sadly, I gave it up after a couple of summers because I was the only girl, and it wasn’t really what girls did back then,” she says. But decades later, at 56, she traded a wetsuit for a longboard skateboard and returned to it.

On that first skate as a 50-something, Sam says, “I felt like I’d found an old friend again. Suddenly I was transported back to my youth: the feeling of freedom and playing out, it never gets old.”

Now 62, Sam knows she’s not your average skateboarder and is used to getting funny looks when she’s out and about. “Sometimes I wonder what people think, but as soon as I go out [and skate], this all fades away. I don’t care what anyone thinks. Most smile and I’ve learnt to ignore the naysayers.”

Wherever she goes, the response from the skateboarding community has been incredible. Turning up to skateparks across the UK and Europe, what starts with sceptical looks often ends in “young people holding my hand, clapping and hollering.”

She has happy memories of skating with her own sons when they were in their 20s: “I never saw that coming. They’re super proud of their mum and were the ones who encouraged me to document my skate journey on Instagram.”

Her social media presence (@justolderskate.sam) has even led to famous skaters like Tony Hawk messaging her.

She credits her active life of skateboarding, surfing, sea swimming, weights, yoga and jogging for keeping her fit, strong and happy. However, tackling tricks like big drop-ins does come with risks. “I've fallen on my head about four times, had a concussion about three times, split my lip, had black eyes, a swollen face, really hurt my arm, bruised my bottom and hips, despite all the padding.”

It was in February this year that a particularly nasty fall resulted in a fractured pelvis, humerus and another concussion. She admits that this time, it has made her nervous to return to the skatepark, for now. As she slowly builds her confidence again, she’s more than happy cruising along the seafront on her board.

For Sam, the sport is about much more than being a daredevil. “Skating is great therapy and has helped me get through many things, like the loss of my lovely mum. Once I have my feet near my skateboard, everything else peels away, and I’m in the moment.”

She loves seeing girls and women getting into the sport now, and encourages anyone to give it a go. “I never imagined such a brilliant, active life in my 60s: it’s proving to be a prime time for me,” says Sam. “Instead of slowing down, I feel like I’m actually speeding up! I’d just love to see how long I can keep doing this stuff.”

Julia Kurzeja, 65, London

At the age of 61, when she was looking for a new challenge in life, Julia stumbled across a BBC clip of Lena Salmi, one of Finland’s oldest skateboarders (who’s still skating in her 70s). Watching her was enough to inspire Julia to give it a go.

She bought a longboard as it's considered an easier board for beginners to manoeuvre and took her first lesson along a river path. “I was absolutely terrified and just couldn’t turn at all,” she remembers. “I was frightened by the smallest thing, including a terrifying pigeon that got in the way!” However, she persevered, got better and now has no problem executing classic moves such as dropping in and carving a bowl.

At skateparks, she often realises she’s the only woman among a throng of teenage boys, but she’s never embarrassed or bothered by it. “If you do it often enough, you don’t worry about it. I don’t even care anymore.”

Teenagers aside, she has connected with other older women and believes that the community is one of the best things about skateboarding. “There are lots of midlife men and women, and we all support each other and have a really good time.”

But it hasn’t always been plain sailing. She almost gave up after suffering a serious injury after just four months of skating. She came back, yet then broke her wrist doing a drop-in, an experience she describes as “horrible”. But like a boomerang, she came back again and continues to skate, chronicling her progress on Instagram (@julesbikerskater).

Julia believes skateboarding is fantastic for both her physical and mental health. “I imagine it’s something to do with the adrenaline. Also, it’s a group activity, as well as something you can do solo. You really can’t go wrong.” She adds, “My advice for midlife women, or indeed men, is you’ve just got to try it. You’ll be amazed.”

Tips for skateboarding as a beginner

Aga Wood, 52, founder of the non-profit Everyone on Boards and the London Skate Mums Collective, only started skateboarding in her mid-40s. Here, she offers sound advice for other women inspired to step onto a board later in life.

• Think ‘attitude over age’: “You’re never too old to start; it’s about the approach,” explains Aga. “[At our meet-ups] we welcome beginners and believe that age shouldn’t be a barrier. Our oldest participant is in her 70s, and seeing how much joy and confidence she gets from skating is incredibly inspiring.”
• Try a lesson: Learn the basics and build your confidence in one-to-one sessions with a skate coach if you’re nervous about going it alone. Everyone on Boards runs London-based sessions for all ages, or Skateboard GB lists skate schools and coach-led sessions for beginners across the UK.
• Find your community: Aga believes connection with supportive and like-minded people can help you take that first step. “Having somewhere you feel welcome, with other women around you, and coaches who understand that everyone starts at a different level, can make a huge difference,” she says. “Our skate jams and community events are also designed to be welcoming and inclusive, with different ages and abilities taking part.”
• Wear protective kit: Falls are inevitable, so pull on a helmet, wrist protectors, knee and elbow pads to protect you, especially when you’re just starting. Protective kit will also give you a bit more confidence to move.

Want to train your core without endless crunches and plank variations? You’re in the right place. The appeal of a strong and stable mid-section is going nowhere fast (and rightly so). I'm constantly looking for accessible and effective moves to help build mine.

With this in mind, I asked top PT and coach of over 25 years, Caroline Idiens (aka Caroline's Circuits), to share the one move she wishes she’d taught clients sooner. The one at the very top of her list? The dead bug exercise.

"While it's not a 'new' exercise per se, it is definitely one which I teach a lot more now for the core than I did 25 years ago," says Caroline. "It used to be that we only focused on moves like crunches and bicycles to target the abdominals, but things have moved on, and the dead bug is one of my favourite moves for building deep core strength.”

How to do the dead bug exercise

• Lie with your back on the mat, legs in tabletop position at a 90-degree angle.
• Engage your core and press your lower back into the mat (focus on the waistband of your leggings remaining in contact with the floor).
• Slowly extend the opposite arm and leg until they are straight, without dropping too low or arching the back.
• Come back to the centre position with knees above hips, wrists above shoulders.
• Repeat on the other side.

Expert tip: “The key to the dead bug is to keep your lower back flat down on the mat, and focus on control rather than speed,” says Caroline. “However, you can reduce this movement by keeping your legs high if you find your back arching and build up your core strength gradually.”

Deadbug exercise benefits

1. Trains core strength and stability

The dead bug is excellent for activating the deep core as well as the superficial abdominals (what we traditionally think of as the abs).

The deep core comprises four muscles: the transverse abdominis (the deepest core muscle, which wraps horizontally around our midsection to stabilise and support the spine), the multifidus (smaller, but no less crucial stabilising muscles that allow us to bend, twist, reach and so on), the diaphragm and the pelvic floor.

To achieve full core strength, it’s important to focus on these as much as (if not more than) the more obvious (and aesthetically tempting) abs.

“In my view, the deadbug is superior to standard crunches for building deep core strength,” says Caroline. “It recruits the deep abdominal muscles, including the transverse abdominis, for core stability and strength. Additionally, it helps to protect your lower back by teaching your spine to stay stable while your arms and legs move.”

2. Boosts coordination and posture

A strong core and improved posture go hand in hand, and you’ll notice you'll hold yourself straighter with consistent work.

“The dead bug helps not only with coordination (mirroring everyday movements such as walking) but also can help improve posture too,” says Caroline. “Since you’re working to control your pelvic position and resist your lower back arching as the arms and legs move contralaterally, it engages and supports the muscles that keep your spine aligned.”

3. Very accessible

One of our favourite dead bug benefits? It’s suitable for pretty much everyone. “The dead bug appeals to many of us as it is low impact, joint-friendly, and easy to modify for beginners or more advanced exercisers,” says Caroline.

If you want to make it harder, you can do this exercise with a light pair of dumbbells.

4. Builds functional strength

It’s easy to think that being strong means lifting heavy and exclusively strength training, but true strength is about more than this. For midlife women in particular, our focus is best placed on what’s known as functional strength. By this, we mean being able to easily move in everyday life, whether that’s reaching, lifting, twisting, bending or carrying.

According to a study conducted by physiologist Dr Kirstie Elliot-Sale, more than half (59%) of women said being able to move through daily life comfortably and confidently is a more meaningful measure of strength than lifting maximum weight.

The deadbug is a great way to build functional strength, as it not only builds core strength but also strengthens the hip flexors and trains one of our most basic movement patterns: the hip hinge.

Tips for doing the dead bug exercise

The deadbug can easily be modified or advanced, depending on experience and ability. “You can make the move more challenging by adding in dumbbells,” says Caroline. “But be sure to start light. Try to progressively straighten the legs as long and low as possible without arching through the back.

“If you’re a beginner, I would start with bodyweight only and tap the heel to the floor, keeping your knees bent. You can also use a Swiss ball to challenge yourself further or train one side at a time to test how strong you are unilaterally.”

Not quite ready for a weighted dead bug? Work up to it by looping a resistance band around your ankles to add extra tension to the move, or pop on some ankle weights for even more spice.

Everyone starts somewhere in Pilates, and that's at the very beginning. While you might see women stretching effortlessly through a Pilates workout at home or a Reformer class today, they likely started on the mat just like everyone else.

Master Pilates Instructor Risa Sheppard has been teaching beginner Pilates classes for decades. There are a few movements she prioritises to build a good base for the practice.

"Pilates is especially beneficial because it teaches the body to work as an integrated whole, rather than focusing on strengthening isolated muscles," she tells woman&home, and it all starts with the core.

"Pilates trains the abdominal muscles to create what I call 'the centre'. Think of the centre as a 'girdle of strength' that wraps around the lower abdominals, back muscles, and buttocks. It is from where all movement flows, allowing limbs to move freely and directly."

1. Moving from your centre

Risa says beginners should prioritise movements which teach core control and how to move from your centre. “The precise, controlled movements of Pilates improve your awareness of where your body is in space. This is extremely important for balance, coordination, and overall body control.”

• Lie on your back with your knees bent. Feel your spine connected to the floor or mat.
• Lift your arms toward the ceiling, keeping your shoulders relaxed and connected to the mat, with your fingers pointing toward the ceiling.
• Focus on the area between your tailbone and pelvis and imagine a large white light at the centre of your body.
• Inhale as you slowly lower your arms out to the sides. Think of using your centre as the fulcrum from which you lower your arms. Bring your fingers back toward the ceiling as you exhale.
• Repeat 8–10 times.

2. Bird dog

The bird dog exercise builds spinal stability while introducing balance and body coordination. It’s a great exercise for beginners who are starting to improve their core strength. It also works all of the posterior chain muscles in your back without putting too much pressure on your lower back.

Resistance bands, wrist or ankle weights and dumbbells can all be added once you’ve mastered the basics.

Here's how to do it:

• Start on your hands and knees.
• Extend one leg and the opposite arm.
• Keep your pelvis level and your spine stable.
• Hold for 3–5 seconds, then switch sides.
• Repeat 5–8 times per side.

3. Pelvic press

The pelvic press, also known as a shoulder or glute bridge, is one of the most common and popular Pilates exercises. Risa explains that it “connects the abdominals with the glutes and hamstrings while teaching you to maintain pelvic control”.

Make sure you don’t arch your back while you’re doing this exercise. The core should be engaged, spine neutral, and pelvis slightly tucked under.

Here's how to do it:

• Lie on your back with your knees bent and parallel.
• Inhale. Tilt your pelvis toward the ceiling and slowly roll up, one vertebra at a time, until you reach approximately your waist level.
• Focus on feeling each vertebra roll up sequentially.
• Hold for a moment or two, then exhale and slowly lower back down, one vertebra at a time.
• Repeat 5 - 6 times.

Our buttocks are made for more than sitting on. Three muscles make up this area, and one of them, the gluteus maximus, is the largest in the body. We need it to be strong for everything from standing up from a chair and climbing stairs to supporting full-body stability.

Trinny Woodall has been a fitness fan for decades. She often shares her home workouts online, joined by friends and trainers. This time, she's revealed her go-to 15-minute set of glute exercises, alongside PT Nathalie Hayward.

“We need to keep [our glutes] strong and supple,” says Nathalie in the video, shared on Instagram. “So we need to do release work and stretching as well."

The warm up

Many people are prone to skiping a good warm-up in favour of getting to the workout faster, but Nathalie says that warming up muscles is "absolutely crucial".

"It prevents injury and gets your muscles prepped for movement," she says.

Here's her go-to warm up for the glutes:

• Windscreen Wipers
• Glute Bridges
• Cat-Cow Stretch
• All-Fours Leg Lifts

Once they’re fully warmed up, Trinny and Nathalie stand up on their yoga mat to begin their glute and leg exercises. The trainer suggests doing a few sets of the five-move routine to create an effective 15-minute workout.

The workout

1. Squats

Squats are a compound movement, meaning they work many muscles at the same time. In this classic squat stance, Nathalie stresses that your body weight should be "evenly balanced between both feet" to avoid doing a side lunge.

Here's how to do it:

• Stand with your legs together.
• Step out with one leg and squat deeply.
• Bring your legs back together and step out with the other leg.
• Continue for a minute.

2. Hamstring hinges

You'll be familiar with the hip hinge if you normally do deadlifts or RDLs in the gym. Trinny does this one with a set of dumbbells to increase the intensity but Nathalie sticks with bodyweight. It works the back of your legs and the glutes.

Here's how to do it:

• Inhale and push your hips back, keeping a soft bend in your knees.
• Pretend you're trying to hit a button on the wall behind you.
• Push back until you can feel a deep stretch through your hamstrings on the back of your legs.
• Push through your feet to return to standing.

3. Side-lying leg lifts

As well as focusing on the glutes, the side-lying leg lift recruits muscles in the upper-body as well. It's a great one for improving stability in the shoulders and back as well as you rest on one arm.

Here's how to do it:

• Lie on your side with your knees bent.
• Rest on one straight arm and keep the other arm on your hip.
• The easier variation is to just raise the top bent knee and then lower it down again.
• The harder version is to lift both hips off the mat and then raise your top leg.

4. Frog bridges

A frog bridge is very similar to a glute bridge but bringing your feet together "isolates the gluteus maximus", says Nathalie.

Here's how to do it:

• Start with the soles of your feet together and your knees bent.
• Lift the hips and gently squeeze the glutes.
• Hold the pose at the top for a few seconds before lowering back down again.

5. Reverse lunges

The final exercise in Trinny and Nathalie's workout is the reverse lunge. This one works muscles in the inner thigh, the quadriceps, and the calves, says the PT.

Here's how to do it:

• Start with both feet together.
• Step back with one leg and bend the knee as close to the mat as possible.
• Bring the leg back in and swap to the other side.

While Nathalie demonstrates the reverse lunges, Trinny demonstrates a ski squat against the wall. This is better for people who have knee issues, says the trainer, so feel free to swap out the lunges for this variation.

A ski squat is the same as a wall sit. You use the wall for stability but stay in a squat position for as long as you can.

The supplement industry is booming, with new companies appearing on social media every day to tell us what new ingredient we suddenly need to add to our routines for better sleep, nutrition, brain health, and so on.

There's something to be said for taking a supplement to shorten a winter cold, or if you have a diagnosed deficiency, but Dr Amir Khan says routines have been overcomplicated.

"Food first, supplements second," he tells woman&home. "Most people don't need a cupboard full of pills, but there are a few that genuinely have good evidence behind them."

3 winter supplements worth taking

1. Vitamin D

"At the top of my list is vitamin D," says Dr Khan. "In the UK, we make vitamin D from sunlight, but from October to early March, there simply isn't enough UVB (high-energy radiation from the sun) for this to happen. That's why the NHS recommends everyone consider taking 10 micrograms (400 IU) daily during autumn and winter."

Vitamin D is essential for healthy bones, muscles, and immune function, he adds. It's important to take it before any signs of a winter cold, though. Like vitamin C, once symptoms appear, it doesn't help get rid of a cold faster.

Some foods, such as mushrooms, fatty fish, and egg yolks, contain vitamin D, but only in small amounts, which is why the supplement is needed.

2. Omega-3 fatty acids

If you don't regularly eat oily fish at least two or three times a week, then the doctor recommends adding an omega-3 fatty acid supplement to your diet.

"Look for a supplement that provides around 250 to 500 milligrams of combined EPA and DHA daily," he says.

2. Protein

Protein isn't a vitamin or a supplement, but it's the nutrient the doctor recommends we all focus on as we age.

"We naturally lose muscle as we age, and maintaining muscle is one of the best ways to protect against frailty, falls, Type 2 diabetes and even cognitive decline. It keeps us stronger and more independent," says the doctor.

Women are becoming more aware of the benefits of protein in midlife, but getting enough doesn't have to be complicated. Greek yoghurt or eggs for breakfast, or a good portion of lean meat or fish with your meals should help.

“Most people can meet their needs through food, but a good-quality protein powder can be a practical option if you’re struggling to eat enough," he says.

High-protein products are everywhere in supermarkets now, but some also contain a lot of sugar or other additives. Check the label and protein content before you choose one.

3. Creatine

Creatine may have made a name for itself in bodybuilding, but more women should be taking it, says Dr Khan. Found in capsules, powders, and even gummies (although the dosage is less reliable in these), it's easy to take and the most widely researched supplement in the world.

In menopause, we naturally lose muscle mass and strength, says the doctor. "Research shows that creatine, especially when combined with resistance exercise, can improve muscle strength and physical function. There's also growing evidence that it may benefit brain health."

The ones to avoid

Detox products, green powders, and "countless immunity boosters that don't have enough high-quality evidence" aren't worth your money this season.

While many green powders will cite ingredients that look good, like vitamin C, they often don't contain enough to meaningfully contribute to your daily recommended intake. Yet, they are among the most expensive supplements you can buy.

"Keep it simple. Stick to what the evidence supports, and save your money for good food, regular exercise, and looking after yourself this winter."

If the Romanian deadlift isn't in your strength training rotation, it’s time to consider it. It's a real powerhouse for strengthening the back line of the body, from glutes to hamstrings and the muscles in the lower back. It also targets the core and boosts grip strength.

Known as the RDL, this strength-training exercise is a personal trainer's firm favourite. It's perfect for gym or home-based workouts for women in their 40s and beyond, as it boosts all-important functional fitness. All you need is a set of dumbbells. PT Edwina Jenner explains: “The Romanian deadlift is one of my favourite exercises for women in midlife because it strengthens the muscles along the back. These play an important part in how well we move, lift and remain physically capable as we age."

The Romanian deadlift is a hip-hinge exercise, so most of the movement comes from pushing your hips backwards rather than bending at your knees, as you would in a squat, she explains.

How to do a Romanian deadlift

While the move is fairly straightforward, performing it with good form is key to maximising its benefits and keeping you free from injury.

• Stand with your feet approximately hip-width apart and hold a dumbbell in each hand in front of your thighs.
• Soften your knees slightly, brace through your middle and draw your shoulders back and down.
• Standing with the weights in your hands, lower them with control, keeping your core braced and shoulders stable, and then return to standing. If it helps, imagine shutting a car door with your bottom.
• Keep the dumbbells close to your legs as you lower them.
• Lower the dumbbells only as far as you can while maintaining this position. As you push your hips backwards, you will start to feel tension building in your hamstrings.
• Stop when you feel a strong hamstring stretch or when you can no longer maintain the position.
• Push your feet through the floor and then drive your hips forwards to return to standing. Finish tall. Avoid leaning backwards or thrusting your hips excessively at the top.

Expert tip: “Depth is not the goal here,” Edwina cautions. “You should be aiming to feel the tension in the back of your thighs. The dumbbells may reach around the middle of your shins as the tension builds, though this will vary depending on your mobility and body proportions.

"If you can lower the dumbbells further, check that you are not gaining extra range by rounding your back or allowing your shoulders to fall forward.”

Benefits of the Romanian deadlift

1. Strengthens the posterior chain

The Romanian deadlift is great for strengthening the back of the whole body, known as the posterior chain. This includes the calves, hamstrings, glutes, lower- and upper-back muscles.

“The RDL is particularly effective for strengthening the hamstrings and glutes, while also challenging the muscles that stabilise and support the spine,” says the PT. “These muscles support the hips and knees and help us to maintain the strength we need for everyday life.”

2. Improves posture and stability

Good posture is a challenge for many of us living increasingly sedentary lifestyles. The RDL strengthens the muscles around the spine, so it boosts alignment and helps stabilise the trunk.

Science backs this up, too. Research shows the move effectively strengthens both hip and back muscles.

3. Enhances functional strength and mobility

A strong and healthy spine is (sorry) quite literally the backbone of functional strength, and you’ll notice moves such as the RDL garner you gains not just in the gym, but throughout everyday life, too.

“Once you understand the hip hinge, tasks such as picking up heavy shopping bags, moving furniture or awkward objects or lifting something off the floor can feel much easier and more controlled,” says Jenner. “It helps us to maintain the strength we need for everyday life.”

Once you've mastered the hip-hinge, you can transfer the movement to other glute exercises, too, like the good morning and bent-over rows, making it a must-know for anyone doing weighted workouts.

4. Boosts balance

Alongside functional strength, balance becomes increasingly important as we age, supporting longevity and independence. Studies show that the ability to stand on one leg correlates with reduced all-cause mortality, and the RDL is an excellent way to challenge and improve balance.

You can also do the RDL as a single-leg exercise, raising the intensity and increasing pressure on your bones and muscles. Bring one leg back and push through your front leg only.

5. Improves hip function and mobility

Declining oestrogen levels in menopause contribute to pain, stiffness and declining mobility as we get older. The RDL is a low-impact way to strengthen and mobilise the joint to keep it moving freely.

“This move teaches us to bend and lift by moving through the hips, while keeping the trunk stable,” says Jenner. “Mastering a hip hinge becomes increasingly important as we age.”

Standard deadlift vs Romanian deadlift

A regular or 'conventional' deadlift usually starts with the weight on the floor. It also often uses a barbell, says personal trainer and women's fitness specialist Kate Rowe-Ham. “You bend your knees more and lift the weight from the ground, whereas a Romanian deadlift starts from standing. You keep a slight bend in your knees and focus more on pushing your hips back."

If you want to focus on your glutes and the backs of your legs, Kate recommends the Romanian deadlift, and the regular deadlift for those who want to focus more on the functional movement of lifting items from the floor.

“While neither exercise is specifically better, the Romanian deadlift is often a great place to start if you work out at home, because the movement is slower and easier to control," she says. "That being said, both are excellent strength exercises, and the best choice is the one that matches your goal and feels comfortable for your body.”

Forget using a watch to track your steps, workouts, sleep and stress. Smart rings are the discreet, jewellery-like wearable replacing them for millions of women around the world. Sekonda is the latest brand to create one, retailing for just £80.

Known for affordable fitness trackers to record the basics of health and fitness, Sekonda's ring is the cheapest I've seen yet from a brand with reliable sensors. Along with the essentials, it promises to deliver HRV, stress, blood oxygen and other advanced metrics into the purpose-built app.

As woman&home's resident tech expert and digital health editor, I've had all the best smart rings over the years, from the very first to the latest Oura Ring 5 and everything in between. Most retail for at least £300, so this affordable option immediately sparked my interest.

Sekonda smart ring review

Specifications

• Size: 3mm thick, 7mm wide (diameter will vary by size)
• Weight: 3.5g - 4.3g (depending on size)
• Size range: 7 - 12
• Battery life: Up to 7 days
• Waterproof: Up to 5ATM (50 metres)

What is the Sekonda smart ring like to wear?

The Sekonda smart ring packs its sensors into a plastic ring with a metallic casing, available in multiple colours. I went for the gold to match my other jewellery. Its seamless design truly blends into my other rings in both design and colour.

It's similar to other rings I've tried, so fairly chunky. You can feel it on your hand when you bring your fingers together. The only one I've tried that's thinner and effortlessly lives on my hand is the Oura Ring 5. It's a noticeable difference.

Otherwise, it's easy to wear. Charging happens in a small plastic case with a USB-C charger. While the case doesn't feel particularly premium compared to the Ultrahuman Ring Pro, for example, it's very lightweight and small, making it easy to travel with and have on the nightstand.

Fitness tracking on the Sekonda smart ring

If you're new to smart rings, the first thing to know is that they are not step counters. I've never had an accurate step count from any smart ring I've tried. While testing the Sekonda smart ring, I wore the Oura Ring and my regular fitness tracker, the Coros Pace 4, and they all gave different readings. I'd say the watch was the most accurate of the bunch. However, it's still a good way to track your movement throughout the day.

The Sekonda smart ring doesn't auto-recognise activity, so it'll pick up on your steps automatically, but to do a dedicated workout, you'll need to start it in the app.

The profiles are very specific and include exercises, like burpees and crunches, as well as workouts from walking and cycling to Zumba and wrestling. Each comes with the same three on-screen metrics: heart rate, calories, and time. For strength training, a simple improvement would be to see how many reps or sets I had done.

The data is more detailed for cardio exercises like outdoor running. Here, you'll see your duration, kilometres, heart rate, average pace, average speed, and GPS route through your phone's native maps app, which is more impressive.

The information is basic. It covers the essentials, logs that data so you can see how your fitness patterns look over time, and it does this all on a clearly readable screen. If you're looking for a smart ring to help improve your fitness and stick to an exercise routine, you can't go too far wrong with this one, especially at this price.

Health tracking on the Sekonda smart ring

The Sekonda smart ring really shines in the health tracking features, offering insights well beyond what I'd expect. On the home screen, you'll see your heart rate, body temperature, blood oxygen, stress level, HRV, respiratory rate, and mood.

Take heart rate as an example. Tap into the details, and you can see your current and average heart rates, and where your resting heart rate sits on a scale. If you're showing signs of tachy- or bradycardia (a particularly high or low heart rate), the scale will flag this, and you can bring the information to your doctor. You can also see the heart rate zones you've been in through the day, including fat-burning and aerobic.

Similar insights are available for all the health tracking features, which I was very impressed by. This is advanced data that smart rings triple the price struggle to display in a clear, understandable format that the Sekonda ring does.

The only way to improve this would be to have a notification on the homepage when this data drops below average. Other smart rings use AI to monitor your health data and flag when you might be getting ill. A cold infection tends to increase your body's temperature before you even have symptoms.

Sleep tracking on the Sekonda smart ring

The sleep data on the Sekonda smart ring isn't as advanced as you'll find on others, but there's enough there to see whether you've had a good night's sleep or need to take it a little easy the following day. It covers the duration and sleep stages (deep, light, REM and awake time), how that compares to your daily goal, average heart rate, HRV, and blood oxygen through the night.

Delving deeper, you'll be able to see how this compares to your baseline, which is useful for detecting any anomalies. For example, those with sleep apnoea tend to find overnight dips in their blood oxygen and irregular breathing patterns, which the Sekona smart ring could pick up.

However, you will need to know what each of the metrics means, be able to read the graphs, and note yourself whether something looks out of range. My light sleep was flagged as being 'High' one night, but there was no additional information about what this meant. I know that means my sleep perhaps wasn't as restful as it is normally, but if you're new to the world of sleep tracking, you might not.

These days, we are all spoilt for sleep data and I am comparing metrics on the Sekonda to those rings that have in-built AI function that takes all the data and reveals what it all means in written summaries. If this ring had that capacity, I can guarantee you it wouldn't be the price it is. So, given that, it's an impressive range of sleep features. To make the most of them, you'd need to do some background work, though.

Price and availability

The Sekonda smart ring is £79.99 and available to buy directly from the Sekonda website starting today.

It is significantly cheaper than most fitness trackers, whether that be watches or smart rings. The second-cheapest tracker I'd recommend based on reliability and metrics available is the Fitbit Inspire 3, which is £84.99 at full price.

No other smart ring from a well-known brand offers reliable data like this at this price, making it an absolute steal and well worth the spend.

Is the Sekonda smart ring worth buying?

Is the Sekonda smart ring the most advanced or the most premium? No, but it offers seven days of battery life between charges and covers the essentials of fitness, health, sleep, and stress data well, even comparing daily data against a day-one baseline.

For the price tag, the features are impressive. The app is also very easy to read and understand, free to use, and the brand promises that updates are on the way, which could mean more features in the future.

It's a great choice for beginners, people new to fitness trackers, and those trading in a sporty-looking Garmin watch or Fitbit for a smart ring, thanks to its discreet design and seamless health tracking.

If you're looking to buy an Apple Watch, now's the time. Series 12 is the most accurate wearable yet, with new sleep and daily health tracking features and the introduction of a Readiness Score.

It's an impressive upgrade, but battery life remains at 24 hours with constant use, only rising to 38 hours in Low Battery Mode. Turning this mode on saves power, but I don't do it. It limits some health-tracking features, and I use the watch as a fitness tracker above anything else.

That's the same battery life as the Apple Watch Series 11, released last year. I took this older watch out for a second spin ahead of the new release, testing it again for all its fitness, sleep, and health-tracking benefits. Straight away, I turned off five features I knew were running in the background.

These were the biggest drains on my battery life, and ones I felt I could turn off with little effect on my everyday watch use. For example, I'm never going to turn off the GPS function for my workouts. It uses up a lot of battery, but I love running and walking, and I need this feature for those activities.

How to improve battery on Apple Watch

1. Turn off the Always On display

By default, the Apple Watch has an always-on display. This means it stays dimly lit throughout the day so you can look at the time without having to wake up the watch.

It's useful, but newer watches have improved gesture sensitivity, and the Series 9 and beyond have Raise to Wake. This feature immediately turns the screen on when you lift your wrist. A deliberate flick of your wrist will do the job, too. Like most people, I tend to do this when I'm checking the time anyway.

You can also just tap the screen or the crown on the side.

To turn off the always-on display:

• Open the Settings app on your Apple Watch.
• Tap through to Display and Brightness.
• Toggle the Always On option off.

2. Turn off Background App Refresh and Automatic Downloads

It's useful to have the latest data from your favourite apps, so you see new emails in Mail and know if it's time to bring the washing inside from the Weather app, but it drains battery life on the Apple Watch when they are all refreshing constantly in the background. I turned off this setting so only my most-used apps refresh.

The same goes for automatic downloads from the App Store. I don't have this feature on my phone, and I don't notice the difference. When an app needs updating, I just go manually into the store and update it.

Here's how to turn off background refresh on your Apple Watch:

• Press the crown on the side of the watch. This takes you to your app screen.
• Tap Settings and go to General.
• Tap Background App Refresh.
• Turn off the switch, or scroll down and turn off individual apps you don't use very often.

3. Stop Sleep Apnoea detection

Now, this is really a personal choice. One of the key health features on the Apple Watch is sensors to detect sleep apnoea overnight. However, if you know you don't struggle with your breathing when asleep or aren't concerned about this, it's one feature to turn off to save your battery life.

Some forums suggest it can save up to 25% of your battery while you're asleep, which is a serious saving.

How to turn off sleep apnoea detection:

• Open the Health app on your iPhone.
• Tap your icon in the top right corner.
• Go to Health Checklist and then to Sleep Apnoea Notifications.
• Toggle them off.

4. Stop streaming music from the Watch

These days, you can play music through your fitness tracker straight to your exercise headphones with most good smartwatches. The Apple Watch Series 11 and 12 are two of them. While it's a huge benefit for anyone with a cellular-enabled device, as they can leave their phone at home when out exercising, playing music this way is a big battery drain.

When I go on my running or walking workouts, I tend to bring my phone with me anyway. More out of habit than anything else. So I switched to playing music through the app on my phone rather than through my watch, and I did find my battery life lasted longer.

You could also download certain playlists or albums to your Apple Watch to listen to, but this would still use more battery than playing it through your phone.

5. Limit cellular use

There are two versions of the Apple Watch: Cellular and Non-Cellular. The first is more expensive, and you can use it as a near-replacement for your phone, since it can take and receive phone calls, access apps, and more over its own connection.

It's always worth opting for this model if you have the cash, but I try to use the Cellular connection as little as possible since it's one of the biggest ways to save battery life.

So, I rarely go out without my phone. The cellular connection is automatic. If your watch can use the connection from your phone nearby then it will do this over using its own and save you a few hours of battery.

What is quick charge on the Apple Watch?

Quick Charge gives the Apple Watch a few more hours of life with only a few minutes on the charger. For example, if you run out of battery before going to sleep, you can get eight hours of sleep tracking with just five minutes on the charger.

30 minutes on the charger will get you up to 80% battery, and 15 minutes on the charger will give you eight hours.

You have to use the charger included with your Apple Watch to get the quick charge feature, and results will vary with the adaptor you use and other environmental factors, but this simple habit was so useful for me.

Helen Mirren is working as hard as ever, and that also applies to her fitness regime. The actress has been busy promoting the second series of Mobland and her new film, A Talent for Murder, but off set she’s keeping just as active.

The Hollywood star recently revealed she’s a fan of a 12-minute bodyweight workout and has been doing it for years. It might sound quite unusual, but the workout was developed in the 1950s for women in the Royal Canadian Air Force (RCAF). Helen says following this program has meant she’s never needed to join a gym. It's a strength training workout anyone can do with a yoga mat, from anywhere in the world.

Dr Bill Orban, an academic and pioneer in health and fitness, created the XBX (10 basic exercises) format to encourage RCAF women to improve their fitness. It features four charts and 10 exercises, arranged in order of difficulty. The 10 exercises should always be done in the same order and for the same amount of time: 12 minutes.

A pamphlet, published in the 1960s, explaining the regime states: “The ten exercises in this booklet have been carefully selected and their manner of use has been designed to enable women to achieve physical wellbeing for optimum living.” It says the exercises have been designed to improve muscle tone, strength and endurance, as well as flexibility and heart health.

Speaking to Woman’s Weekly, Helen says: "It's an exercise regime that starts from very low and easy, then if you follow it through, it can become quite difficult. I've never gotten past the second level, but it's a nice exercise program."

How to do the XBX routine

Try it for yourself

• CHART ONE:
  • Exercises 1 to 6: toe touches, knee raises, lateral (side) raises, arm circles
  • Exercise 5: Partial sit-ups
  • Exercise 6: Chest and leg raises
  • Exercise 7: Side leg raises
  • Exercise 8: Knee push-ups
  • Exercise 9: Leg lifts
  • Exercise 10: Run and hop
• CHART TWO:
  • Chart two is the same as chart one with some substitutions.
  • Exercise 5: Rocking sit-ups
  • Exercise 9: Leg overs (side rotation back stretch)
  • Exercise 10: Run and stride jumps

What do each of the exercises mean?

You can find a detailed explanation and diagram of each exercise in the booklet, but each exercise focuses on one of the programme's goals (muscle strength, endurance, flexibility, and heart efficiency).

All four charts follow the same format:

• Exercises 1 to 6: Flexibility and mobility, warm-up
  • Time: 2 minutes (30 seconds for each exercise)
• Exercise 5: Strengthening "the abdominal region and the muscles at the front of the thighs"
  • Time: 2 minutes
• Exercise 6: Strengthening the muscles in the "back, the buttocks, and the backs of the thighs".
  • Time: 1 minute
• Exercise 7: Concentrates on the "muscles of the sides of the thighs".
  • Time: 1 minute
• Exercise 8: For the "arms, shoulders, and chest".
  • Time: 2 minutes
• Exercise 9: For "flexibility in the waist and for strengthening the muscles of the hips and sides".
  • Time: 1 minute
• Exercise 10: Concentrates on the "conditioning of the heart and lungs", i.e. cardiovascular or aerobic fitness.
  • Time: 3 minutes

Starting at level one, you move through the levels until you can do the last one "without excessive strain or fatigue". Exercise time remains the same, but the number of repetitions increases with the level. This makes the exercise harder.

As Helen says she's never progressed past the second level, she'll finish her workouts on chart two, which is page 13 of the booklet.

If you're stuck for how to do the workout, you can also follow the video demonstration that appeared on Lorraine with expert personal trainer Shakira Akabusi, below.

Benefits of Helen’s XBX workout

1. It's quick

This workout takes just 12 minutes out of your day. Research in The Lancet shows that adding 10 minutes of physical activity a day could prevent up to 15% of deaths in the general population.

We can all find 10-15 minutes a day to move our bodies.

2. Anyone can do it

This 12-minute workout suits anyone, whether you’re new to exercise or you’ve been strength training for years.

Once you’ve mastered each move, you’ll be able to up the reps and perhaps add in equipment like light dumbbells.

Helen Mirren has been doing this routine for decades, showing that the fundamentals of exercising for health and longevity have not changed over the years. While she only does the first two levels, you can progress to through all four charts.

3. Improves your heart health

Regular exercise is essential for our cardiovascular health and for lowering the risk of heart disease, stroke and high blood pressure.

Dr Bill Orban chose these exercises for military personnel, but they will be effective for all of us. The running, hopping and stride jumps will raise your heart rate and get your blood pumping, which is great for heart health.

4. Improves your strength

Each chart is a great full-body workout and includes compound moves. These work multiple muscles at the same time. The sit-ups and leg lifts will improve your core strength, while the push-ups are essential in any upper-body workout.

Strengthening your muscles and joints may prevent injuries, help you maintain independence, and keep you mobile and flexible with age. It will also improve your bone strength, which is essential for women who are menopausal or postmenopausal. As oestrogen levels fall, it can impact bone density and lead to health issues, such as osteoporosis.

5. Helps with weight management

Regular strength training is important for weight management, especially for women.

Moderate to vigorous exercise will burn more calories and help you lose weight, if that’s your goal.

A compound movement uses multiple muscles at once, like a squat or a lunge. If you want to get stronger, focusing on these while you're strength training is the most practical and time-efficient way to do it.

Jill Brown is a 59-year-old board-certified health and wellness coach who works primarily with women in their 40s to improve functional strength.

Her "favourite" exercise is the stiff-leg deadlift, followed by a single-leg stiff-leg deadlift, otherwise known as the Romanian deadlift. This pair of dumbbell or barbell exercises boosts lower-body strength, stability, and mobility, and teaches useful movement patterns for other exercises.

How to do Jill's deadlift duo

How to do a stiff-leg deadlift

• Stand with your feet hip-width apart, holding your dumbbells or barbell over the middle of your feet, shoulder-width apart.
• Keep a very soft bend in your knee, but make sure not to bend them further as you move through the lift, and keep your shins vertical.
• Push your hips towards the back of the room until you feel a deep stretch through your hamstrings (behind your thighs).
• Make sure to keep your back straight.
• Push through your heels and bring your hips forward to return to the starting position.

How to do a single-leg Romanian deadlift

• Stand with your feet hip-width apart, holding the dumbbell in the hand opposite to the leg going first. A kettlebell is also suitable for this exercise.
• Move your weight onto one leg, keeping a soft bend in your knee.
• Push your hips towards the back of the room while extending your non-working leg straight behind you.
• Make sure your pelvis stays facing the floor to avoid rotating and that your back stays straight.
• Lower until your chest is close to parallel with the floor as possible, keeping the weight close to your body.
• Push through the front foot and bring your hips forward to return to the start position.

Benefits of the duo

1. Reduces risk of bone and muscle loss

Resistance training is key for women in their 40s, 50s, and 60s, more so than in any other period of life. "Age-related muscle loss (sarcopenia) begins by our mid-30s, and the only way to slow it down or reverse it is by lifting weights," she says.

Exercises like the stiff-leg and Romanian deadlift put physical stress on the bones, triggering the production of new, bone-forming cells and increasing bone density. The same goes for muscle. Lifting weights creates tiny tears in the muscle. When these tears repair and grow, muscle grows with it.

2. Superset exercise

Doing exercises back-to-back without rest between them is known as a superset. This is a time-efficient and more intense way to lift weights. With fewer sets and more high-intensity work, your heart rate stays higher for longer, which has cardiovascular benefits.

A superset increases the time the muscle works, which means it also boosts muscle growth and endurance.

3. Great for beginners

These deadlifts teach the hinge movement. As well as being an essential one for everyday life - when you have to pick something off the floor, for example - this is used in other strength training exercises.

"It teaches you how to hinge back at the hips properly rather than bend at the spine, which protects the lower back and strengthens the glutes," she says. "It's also the first part of a squat and how we sit and stand up."

4. Helps improve balance and posture

The spinal erectors are muscles on either side of the spine. They run from the hips to the neck and are vital for maintaining good posture and full-body stability.

In this deadlift duo, you have to keep your spine level and work against gravity, which engages these muscles and forces them to get stronger.

In the single-leg Romanian deadlift, you have to balance on one leg, requiring good balance and core engagement.

5. Improves mobility and flexibility

This deadlift duo requires you to keep your legs straight as you lower the weight. Moving through this deep hinge movement stretches the muscles on the back of the body, making it a great lower-body and back exercise.

It stretches the muscles, improving mobility for other exercises and daily life, as well as flexibility.

Trinny Woodall, 62, leads a very active life but she knows how you start the day makes all the difference, and often shares videos of her routines on Instagram. Recently, she picked up a set of resistance bands.

“As we get older, we sometimes have to work a bit harder to shake off that morning stiffness and tell our bodies it's time to move,” she says. As well as working her joints and muscles, Trinny also likes to make sure she taps out any tension and “gets the lymph moving” by gently rubbing her skin. Lymph is the fluid in our bodies which removes waste from our cells and delivers nutrients.

These light, cheap, and stretchy bands might not look like much, but studies say they can be just as effective as dumbbells for building strength, muscle, and mobility, provided you make the exercise continously harder. This is known as progressive overload. Luckily, resistance bands come in different tensions, making it easy to level up when you're ready.

Trinny calls this session her "favourite travel-friendly morning workout to do" when she's away from her usual strength training and Pilates routine. "All you need are a couple of bands and around 10 minutes," she says.

1. Arm pulses

Straight out of a Pilates home workout, arm pulses not only work the arms but also the shoulders and upper back.

Here's how to do it:

• Wrap the resistance band around your wrists and hold your arms straight out in front of you.
• Pulse your arms outwards so the band becomes loose, then taut, repeatedly.
• At the same time, raise your arms up and down as you might in a lateral raise.
• Repeat the movement 10 times.

2. Side steps with Y and T

Trinny says she curls up "like a ball" when she's asleep, so she does this exercise to open up her back in the morning and strengthen her muscles. It also helps to improve hand-eye coordination, she says.

How to do it:

• Wrap the resistance band around your calves and stand with a gentle bend in your knees, legs hip-width apart.
• Step to the side as you might in a crab walk, making sure to keep the steps small.
• As you move along, combine the steps with shoulder raises, raising your arms up together (as if forming the letter 'Y') and to the sides (as if forming the letter 'T').
• Keep the band taut as you move and alternate between the Y and T positions.

3. Leg raises

Leg raises are another classic Pilates quadriceps exercise that Trinny does "every morning", with a cup of lemon tea in hand.

Here's how to do it:

• Wrap your resistance band around the bottom of your calves.
• Sit down on a chair and position your legs so they are parallel to the ground.
• Lift one leg at a time, extending at the knee. Make sure to keep the other leg on the floor and your core braced.
• Complete the exercise 10 times on each leg, then swap over.

4. Shoulder opener

Switching to a long resistance band, Trinny demonstrates a move for improving posture “at any age”, but she admits that it's "not my favourite".

"It reminds us to take breaths because we’ve opened up our chests,” she adds. "When I first do it, I'm like, oh God, help me."

Here's how to do it:

• Hold a longer resistance band, with one end in each hand.
• Stretch the band out so it's taut, and bring it in front of you so your hands are resting on your thighs.
• Raise your arms up and over your head, pulling the band as far behind your back as you can.
• With control, repeat the movement, lifting the band up and over your head 10 times.

5. Around the world

This 'around the world move' opens up your back while also stretching your hamstrings and triceps. Use the same resistance band as above.

Here's how to do it:

• Keep hold of the long band. Stand with your arms and legs totally straight.
• With control, imagine you’re drawing a circle with the band as you take it down to the side, then to your toes and back up the other side.

Following a busy summer spent with family and exploring the great outdoors, Helen Skelton is back to work - and back in her running shoes. Over the weekend, she took on the Great North Run, a 21km race, raising money and awareness for Breast Cancer Now.

"I've been lucky enough to do quite a few of these mass participation events. [You see] the best of people, the best of humanity. It makes you smile, makes you cry. It's an absolute privilege to be here. I love this event," she said.

The Morning Live and Countryfile presenter is no stranger to long-distance running, having completed an ultra-marathon and the London Marathon several times.

For this road race, she chose the Asics Superblast 3 running trainers. Having worn them myself for a recent event, I can see why. It's a bouncy shoe, designed to be comfortable enough for the pavements, but it keeps a spring in your step as the miles rack up.

Quick review

The Asics Superblast 3 is a comfortable running shoe that does what few others can, blending speed potential with real support. I trained for a 10km race in these shoes, racking up at least 30km per week to prepare for an attempt at a personal best. Pulling them on, I immediately noticed how soft the soles were, with the wedge of lightweight cushioning making it feel like I was running on clouds.

The cushioning has multiple layers, which is how it manages to blend speed with support. FF Leap foam, taken from the brand's line of proper racing shoes and so built to be lightweight with lots of energy return, makes up the top layer. FF Blast Plus foam is at the bottom. This is more supportive. Together, they hold the foot in a natural rocker shape that pushes you forward with every step.

The combination meant it was easy to pick up the pace (and I ran my fastest 10km time ever), but not so easy to run very slowly. They aren't hybrid running/walking shoes either - unlike the Asics Gel Nimbus 28. This shoe is for those who want to get faster running while minimising road impact on their joints, making them a good choice for those who've been running for a while.

The lightweight upper also keeps the shoe breathable. As I tested these in the middle of the last heatwave, it was a real advantage.

The Asics Superblast 3 is a unisex shoe, so the toe box is naturally wider than you'll find in lots of running shoes (including Helen's other favourite, the Asics Gel Kayano 33). My regular size felt a little roomier than usual, but not too big. There's also support along the shoe's sides that prevents any ankle rolling. For an overpronator like myself, this is a win.

In the race, Helen paired her Asics Superblast 3 running shoes with a pair of black running shorts, a running belt to store her nutrition and essentials for the event, a pair of bone-conduction exercise headphones, and sunglasses.

Shop Helen's look

To build strength, it's important to make an exercise continuously harder, whether that's doing more repetitions, moving on to a heavier weight, or simply doing the exercise for longer. Many people think you always have to lift heavy weights to see progress in strength training.

Jill Brown is a Level 2 Master Health Coach, fitness instructor, and nutrition expert with over 30 years of experience as a personal trainer. She says: "If you listen to many of the new midlife influencers, you think you have to lift heavy, or you're wasting your time. But there's plenty of research to show that moderate weight builds just as much muscle, and maybe more, if you do enough sets and reps to fatigue."

The key is choosing dumbbells where 8 to 12 repetitions leave you fatigued by the final few reps, she says. This is where the muscles grow.

Wondering where to start as a total beginner? Jill reveals her five go-to exercises to do at home or in the gym.

1. Stiff leg deadlift

The stiff-leg deadlift is Jill's favourite lower-body exercise. "It teaches you how to hinge back at the hips properly rather than bend at the spine, which protects the lower back and strengthens the glutes," she says.

Here's how to do it:

• Stand shoulder-width apart with a dumbbell in each hand. Rest the dumbbells on the front of your legs.
• Keeping your legs straight, push your hips to the back of the room.
• Stop when you feel a deep stretch in your hamstrings (back of your thighs).
• Push through your feet to return to standing.