If your ankles feel more like water balloons than joints, you’re not alone. Swollen ankles—known medically as peripheral edema—can result from everything from sitting too long, standing all day, or even after intense workouts. They can also be a warning sign that your circulation or lymphatic system isn’t operating at full power. The good news? You don’t have to train like a pro athlete to get relief. A few simple, lazy-friendly exercises and affordable supports can do wonders.
Let’s dig into what causes swollen ankles and how movement, muscle support, and a few smart tools can help you feel lighter on your feet again.
What Causes Swollen Ankles?
Swelling in the ankles typically comes from fluid retention in the tissues. This can be caused by:
Poor blood circulation
Weak calf muscles
Inactivity or prolonged sitting/standing
Injury or strain
Lymphatic fluid buildup
Certain medications or medical conditions
The calf muscles—particularly the gastrocnemius and soleus—act like a “second heart,” helping pump blood and lymph fluid back up toward your chest. If these muscles are weak or inactive, blood can pool around your ankles, leading to puffiness and discomfort.
A study published in The Journal of Applied Physiology showed that active movement of the calf muscles significantly boosts venous return (the flow of blood back to the heart), reducing fluid buildup in the lower legs. In other words, even a little movement can make a big difference.
Five Gentle Exercises to Reduce Ankle Swelling
These exercises are designed for lazy athletes—you can do most of them sitting down or lying on a couch. Aim for 5–10 minutes, twice daily.
1. Ankle Pumps
Sit or lie down with your legs extended. Flex your foot so your toes point toward your head, then slowly point your toes away. Repeat 20 times per leg.
Why it works: This activates the calf muscles and improves blood flow without putting stress on the joints.
2. Seated Calf Raises
Sit on a chair with your feet flat. Slowly lift your heels while keeping your toes on the floor, then lower them. Repeat 20 times.
Bonus: Place a small weight or water bottle on your thighs for extra resistance.
3. Leg Elevation with Ankle Rolls
Lie on your back and place your legs up on a wall or on a pillow (higher than heart level). While elevated, make small circles with your ankles in both directions.
Why it works: Elevation helps fluid drain, and the ankle movement prevents stiffness.
4. Foot Alphabet
While sitting or lying down, “write” the alphabet in the air with your toes. Try uppercase and lowercase letters for variety.
Fun fact: This improves ankle mobility and activates small stabilizing muscles.
5. Toe Taps
Sit with both feet on the floor. Tap your toes up and down while keeping your heels planted. Do this for 1–2 minutes straight.
Why it works: This targets the tibialis anterior muscle, which supports ankle flexion and circulation.
These socks offer graduated compression (20–30 mmHg), which means they’re tighter at the ankle and looser up the calf—helping to “squeeze” blood and fluid upward.
Why compression socks work: Studies from The Journal of Vascular Surgery confirm that graduated compression helps reduce venous pressure and swelling by increasing return blood flow.
Bonus tip: Wear them during long workdays, flights, or even during light workouts. They come in many colors and last through multiple washes.
While occasional swelling is common, especially after a day on your feet or a salty meal, persistent swelling could be a sign of deeper issues like:
Heart or kidney problems
Venous insufficiency
Deep vein thrombosis (DVT)
Infection or injury
If your swelling comes with pain, heat, redness, or shortness of breath, seek medical advice ASAP.
Small Steps, Big Relief
You don’t need a gym membership or a complicated fitness plan to reduce ankle swelling. Just a little daily movement, the right gear, and some self-care can do wonders. The exercises above are light, easy, and effective—even if you’re lounging on the couch while watching Netflix.
The key? Consistency. Swollen ankles may seem minor, but they’re often your body’s way of telling you it needs a circulation tune-up.
So take a few minutes each day to stretch, elevate, and support your feet—you’ll be walking on clouds before you know it.
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Want more lazy-friendly fitness and recovery tips? Don’t forget to check out our other posts and subscribe to our YouTube channel for demos, gear reviews, and more: TheLazyAthlete YouTube Channel.
Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.
There will be no extra cost to you and, you could actually save money. Read our full affiliate disclosure here.
References.
Delis, K.T., et al. (2004). Improving venous hemodynamics by calf muscle activation: A controlled trial. Journal of Applied Physiology, 97(1), 35–42.
Partsch, H., & Mosti, G. (2008). Comparison of compression stockings with different pressure gradients and materials in reducing lower leg edema in volunteers. Journal of Vascular Surgery, 48(4), 1010–1017.
Whelan, A.M., et al. (2015). The effects of magnesium sulfate baths on muscle soreness and inflammation. Magnesium Research, 28(4), 158–164.
In today’s fast-paced world, more and more people are turning to yoga as a way to reconnect with their bodies, calm their minds, and restore their sense of well-being.
Among the many forms of yoga, Hatha Yoga stands out as one of the most accessible and well-rounded styles, especially for beginners. With a gentle pace and a strong focus on breath, posture, and mindfulness,
Hatha Yoga offers an excellent foundation for anyone looking to start or deepen their yoga journey.
Whether you’re looking to improve flexibility, relieve stress, or build strength, Hatha Yoga provides a balanced, holistic approach that unites breath and movement.
What is Hatha Yoga?
Hatha Yoga is a traditional form of yoga that combines asanas (physical postures), pranayama (breathing techniques), and meditation to create harmony between the body and mind.
The word “Hatha” can be translated as “sun” (ha) and “moon” (tha), symbolizing the balance of opposing energies—strength and flexibility, effort and ease, activity and relaxation.
Unlike more vigorous styles like Vinyasa or Ashtanga, Hatha Yoga typically involves slower movements and longer-held poses, making it ideal for beginners or those who prefer a more mindful, gentle practice.
The Power of Breath.
How to Practice Hatha Yoga Breathing Techniques
One of the cornerstones of Hatha Yoga is pranayama, or controlled breathing. These breathing exercises help increase oxygen flow, reduce stress, and bring awareness to the present moment. Here are two common Hatha Yoga breathing techniques you can start with:
1. Diaphragmatic Breathing (Abdominal Breathing)
This technique helps relax your nervous system and improve focus.
How to do it:
Sit comfortably or lie flat on your back.
Place one hand on your chest and the other on your abdomen.
Inhale slowly through your nose, allowing your belly to rise while keeping your chest still.
Exhale through your nose or mouth, letting your belly fall naturally.
Continue for 3–5 minutes, maintaining a slow, steady rhythm.
2. Nadi Shodhana (Alternate Nostril Breathing)
This cleansing breath balances the left and right sides of the brain, promoting calmness and clarity.
How to do it:
Sit in a comfortable position with your spine straight.
Using your right thumb, close your right nostril.
Inhale deeply through your left nostril.
Close your left nostril with your ring finger, and release your right nostril.
Exhale through the right nostril.
Inhale through the right nostril, then close it and exhale through the left.
This completes one round. Repeat for 5–10 rounds.
Breathing should always be smooth and gentle. Avoid straining and take breaks if you feel dizzy or uncomfortable.
Five Essential Hatha Yoga Poses for Daily Practice
If you’re new to yoga, Hatha offers a great place to begin with foundational poses that can be adapted for all fitness levels. Here are five classic Hatha Yoga asanas you can incorporate into your routine:
1. Tadasana (Mountain Pose)
This is the starting point for all standing poses. It helps improve posture and body awareness.
How to do it:
Stand tall with feet together or hip-width apart.
Distribute your weight evenly across both feet.
Roll your shoulders back and let your arms rest by your sides.
Engage your thighs, lift your chest, and reach the crown of your head toward the ceiling.
Breathe deeply and hold for 5–10 breaths.
2. Adho Mukha Svanasana (Downward-Facing Dog)
A rejuvenating stretch that lengthens the spine and strengthens the upper body.
How to do it:
Start on all fours with hands under shoulders and knees under hips.
Spread your fingers wide and press into your palms.
Tuck your toes and lift your hips toward the ceiling, forming an inverted V-shape.
Keep your knees slightly bent if your hamstrings are tight.
Hold for 5–8 breaths.
3. Bhujangasana (Cobra Pose)
This gentle backbend opens the chest and strengthens the lower back.
How to do it:
Lie face down with your hands under your shoulders.
Press the tops of your feet into the mat.
Inhale and lift your chest using your back muscles, keeping elbows close to your sides.
Avoid pushing too hard with your hands; keep the movement gentle.
Hold for 5 breaths.
4. Balasana (Child’s Pose)
A resting posture that gently stretches the hips, thighs, and ankles while calming the mind.
How to do it:
Kneel on the floor and sit back on your heels.
Separate your knees slightly and fold forward, bringing your forehead to the mat.
Extend your arms forward or let them rest beside your body.
Breathe deeply and stay as long as you need.
5. Setu Bandhasana (Bridge Pose)
This pose strengthens the glutes and lower back, and opens the chest and spine.
How to do it:
Lie on your back with knees bent and feet flat on the ground, hip-width apart.
Place your arms by your sides, palms facing down.
Inhale and lift your hips toward the ceiling while pressing your feet and arms into the mat.
Keep your knees aligned and avoid over-arching the back.
Hold for 5–7 breaths, then slowly lower down.
What to Expect in a Hatha Yoga Class
A typical Hatha Yoga session includes:
Centering and breath awareness
Warm-up stretches
Core postures held for 30 seconds to a minute
Breathing techniques (pranayama)
Final relaxation (Savasana)
Classes usually last 45–75 minutes and are ideal for all ages and fitness levels. If you’re dealing with health issues or injuries, be sure to inform your instructor beforehand so they can offer modifications.
Benefits of Hatha Yoga
Regular Hatha Yoga practice offers a wide range of physical, mental, and emotional benefits, including:
Increased flexibility and joint mobility
Improved posture and balance
Reduced stress and anxiety
Enhanced respiratory function
Better sleep and energy levels
A stronger mind-body connection
Scientific studies have also shown that yoga can help reduce blood pressure, support heart health, and alleviate symptoms of depression and chronic pain.
Final Thoughts: Start Slow, Stay Consistent
Hatha Yoga is more than just a physical workout—it’s a lifestyle that promotes mindfulness, balance, and self-awareness. You don’t need to be flexible or athletic to begin. All you need is a little time, a quiet space, and the willingness to connect with your body and breath.
Start slow with 15–20 minutes a day and gradually increase your practice. Pair your sessions with mindful breathing, and always end with a few minutes of relaxation or meditation.
If you’re looking for a way to relieve stress, improve your flexibility, and feel more centered in your daily life, Hatha Yoga is a beautiful and accessible path to start walking today.
At The Lazy Athlete, we’re all about finding the simplest ways to stay fit and healthy. And guess what? One of the best (and most enjoyable) forms of exercise might be right outside your door—or just a short drive away. We’re talking about swimming, but not just any swimming—natural swimming in lakes, rivers, oceans, and other wild water spots.
Swimming in natural water bodies not only boosts your physical fitness, but it also helps your mind reset and your immune system thrive. It’s the perfect combination of movement and mindfulness, and it’s a disease-prevention powerhouse hiding in plain sight.
The Physical Benefits of Swimming
Swimming is one of the most complete exercises out there. It works nearly every muscle group without putting stress on your joints, making it perfect for lazy athletes who want low-impact workouts with big results. Regular swimming:
Improves cardiovascular health
Builds strength and endurance
Increases flexibility
Burns serious calories without feeling like a chore
Even if you’re not Michael Phelps, just floating around or doing a few laps is enough to activate your core, arms, legs, and lungs.
The Mental Reset We All Need
Let’s not forget about your brain. When you swim outdoors—especially in natural bodies of water—your brain gets a much-needed reset. Studies have shown that being in or near water helps reduce anxiety, lower blood pressure, and even enhance mood by triggering dopamine and serotonin release.
Swimming in cold or natural water can also boost your mental resilience. That initial chill forces your body to adapt, and over time, it helps build tolerance to stress. It’s nature’s way of toughening you up—gently.
Nature Is the Original Healer
Connecting with nature isn’t just about good vibes—it’s backed by science. Exposure to natural environments has been linked to a stronger immune system, reduced inflammation, and faster recovery times from illness. One theory, called the “Old Friends Hypothesis,” suggests that contact with natural microorganisms can help balance our immune system and prevent inflammatory diseases like asthma, allergies, and even depression.
When you combine swimming with natural exposure—what you get is a full-body and full-mind tune-up. Nature becomes the gym, the spa, and the therapist, all in one.
Dive Deeper with the Right Gear
Want to get the most out of your outdoor swimming adventures? Whether you’re exploring coral reefs, cruising through lakes, or just snorkeling at the beach, having the right gear makes all the difference. Check out these two awesome products featured in our YouTube Shorts:
🔹Underwater Scooter Adventure
This compact, portable scooter lets you glide through the water like a pro. It’s great for lazy swimmers who want to explore without tiring themselves out. Plus, it adds a dose of fun to your workouts. Underwater exploration never looked so cool.
Ready to take your holiday adventures to the next level? This baby is perfect for ocean lovers and travelers alike. Attach it to your arm, leg, or tank, and even add a GoPro or light for epic underwater shots.
Built tough with aluminum alloy and rated for depths up to 197 feet.
With tools like these, swimming and connecting with nature becomes not just easy—but irresistible.
Start Small, Float Far
You don’t need to be an athlete to swim. And you certainly don’t need a high-end gym membership. All you need is some water, a little curiosity, and maybe a snorkel mask or scooter to spice things up.
Start by finding a local lake, ocean spot, or river pool. Dip your toes in. Float for five minutes. Let your body move naturally. Let nature do the rest.
When you’re ready to upgrade your experience, check out the gear we’ve highlighted in our YouTube Shorts. They’re game-changers for lazy athletes looking to turn water play into real health gains.
Stay fit. Stay wild. Stay crazy.
Want more tips on lazy workouts and wellness hacks? Don’t forget to subscribe to ourYouTube Channel for shorts, gear reviews, and more!
Steve
Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.
There will be no extra cost to you and, you could actually save money. Read our full affiliate disclosure here.
If you’re looking for a new way to bring excitement to your water adventures while sneaking in some exercise, the Subnado Underwater Scooter might just be the perfect addition to your gear.
Lightweight, powerful, and compact, this futuristic gadget makes swimming and diving more fun while offering health benefits, making travel easier, and creating amazing opportunities for content creation.
What Is the Subnado Underwater Scooter?
The Subnado is a sleek, compact sea scooter that fits right into your carry-on. Measuring just under 15 inches and weighing only 3 lbs, it’s incredibly easy to bring along on holiday, and its 98Wh battery is airline-approved—a big plus for jet-setters.
This underwater scooter is designed for recreational use, but it delivers serious performance: with 14.33 lbs of thrust, it can pull you through the water with minimal effort.
You can hold it with a handgrip or attach it to your arm, leg, or even your diving tank using its smart mounting accessories.
It comes with a 3-speed gear system, cruise mode, and up to 56 minutes of runtime on a full charge. And speaking of charging, it features fast 100W charging, reaching full battery in just over an hour.
At first glance, the Subnado might seem like a gadget purely for fun. But it’s much more than that—it can also play a role in your fitness routine.
While the scooter does a lot of the heavy lifting, using it still engages your core, arms, and legs as you control your movements and stabilize your body in the water.
Swimming with a scooter helps build endurance, improve cardiovascular health, and increase muscle tone. Due to the low-impact nature of water exercise, it also reduces stress on joints.
Whether you’re snorkeling, diving, or swimming at the surface, the Subnado can be a great companion for getting active in a fun and engaging way—ideal for all ages and fitness levels, including kids.
A Fun Way to Explore the Underwater World
One of the greatest joys of using the Subnado is the sheer fun it brings. Whether you’re exploring coral reefs, zooming through a lagoon, or playing underwater games, it adds a layer of excitement that traditional swimming can’t match.
The Subnado is safe for use up to 197 feet deep, thanks to its durable aluminum-alloy body and thoughtful safety features like a detachable finger safeguard.
It’s designed for everyone from casual swimmers to more serious divers. Plus, its quiet motor lets you get closer to marine life without startling them—a big win for nature lovers.
Travel-Friendly and Hassle-Free
Most underwater scooters are bulky and inconvenient to travel with, but not the Subnado. Its compact size and airline-compliant battery make it one of the few sea scooters you can confidently pack in your carry-on without worrying about airline restrictions.
This makes it perfect for vacations, cruises, or weekend getaways to the lake.
Just check with your airline before flying, but in most cases, you’ll breeze through security without any trouble. And because it’s so light, it won’t weigh you down—literally or figuratively.
If you’re into creating content, especially travel vlogs or underwater photography, the Subnado shines. It supports up to three extra accessories, including action cameras like a GoPro or underwater lights. Its smooth and steady propulsion allows for stable, cinematic underwater shots that would be hard to achieve while swimming alone.
The included finger-ring controller makes operating the Subnado intuitive, letting you focus on capturing the moment instead of fussing with controls. Whether you’re documenting your snorkeling trip, filming a gear review, or making fun TikToks at the pool, the Subnado can help you stand out.
Built to Last – With Warranty Coverage
Despite its light weight and compact build, the Subnado is made to last. Its robust design resists corrosion and impact, and it comes with a generous warranty: one year on the main unit and six months on accessories. If anything goes wrong under the warranty terms, repairs or replacements are handled at no cost.
Final Thoughts
The Subnado Underwater Scooter is more than just a toy—it’s a health-boosting, travel-ready, content-creating machine. Whether you’re a fitness enthusiast, a parent looking for family-friendly activities, or a travel vlogger wanting to capture the ocean’s magic, the Subnado delivers.
It’s easy to use, fun for all ages, and durable enough to go wherever your adventures take you. So next time you pack your bags for a beach trip or vacation, consider bringing along this powerful little scooter. You’ll not only have more fun—you’ll stay active, make memories, and maybe even go viral while you’re at it.
Also, check out our YouTube channel for more tutorials and motivation:
The Lazy Athlete’s Guide to Leg Strength and Longevity
When people talk about fitness and aging, the conversation usually circles around diet, heart health, or maybe staying mentally active. But what if we told you that your legs play one of the biggest roles in how long and how well you live?
It turns out that maintaining strong legs, including your ankles and stabilizing muscles, isn’t just about looking good in shorts. It’s about living longer, staying independent, and reducing the risk of falls as you age.
Whether you’re 30 or 70, if you’re a self-proclaimed “lazy athlete,” it’s time to put your legs to work in the easiest, smartest ways possible.
Why Leg Strength Is So Important for Longevity
Studies show that leg strength is closely tied to lifespan and health-span. One study published in the European Journal of Preventive Cardiology found that individuals with better lower body strength had significantly better outcomes in terms of mortality, cardiovascular health, and independence in old age.
Why? Because your legs are your foundation. They get you out of bed, help you climb stairs, and give you the mobility to live life on your terms. Stronger legs help you avoid injury, stay active, and maintain muscle mass—which naturally declines with age.
The Hidden Power of Ankle Strength
When it comes to balance and mobility, we often overlook the ankles. But ankle flexibility and strength are key to preventing trips and falls, especially for older adults. Weak ankles make it harder to recover from stumbles or adjust your footing on uneven ground.
Ankle exercises also increase proprioception (your body’s ability to sense where it is in space), which boosts balance and coordination.
Falls are a Real Threat to Aging Gracefully
Falls are the leading cause of injury and injury-related death in adults over 65, according to the CDC. Strengthening your legs and stabilizing muscles like glutes, hamstrings, calves, and ankles significantly reduces fall risk.
Stronger legs = better reaction time, balance, and joint control.
5 Exercises for Stability and Strength
These exercises are perfect for lazy athletes of all ages. Do them 3–5 times a week to keep your legs strong and your balance sharp.
1. Chair Squats
What it helps: Quads, glutes, hamstrings, balance How to do it:
Stand in front of a sturdy chair.
Slowly lower your body to sit, keeping knees over toes.
Pause, then stand back up using your legs.
2. Heel Raises
What it helps: Calf strength, ankle stability, balance How to do it:
Stand near a wall for balance.
Rise onto your toes, hold, then lower.
Repeat 15–20 times.
3. Single-Leg Stand
What it helps: Ankle strength, core stability, balance How to do it:
Lift one foot off the ground and balance on the other for 10–30 seconds.
Switch sides and repeat.
Try it with your eyes closed as you improve.
4. Side Leg Raises
What it helps: Glutes, hip abductors, lateral stability How to do it:
Stand behind a chair.
Lift one leg straight out to the side.
Hold, lower slowly, repeat 10–15 times per leg.
5. Ankle Alphabet
What it helps: Ankle mobility, proprioception How to do it:
Sit and lift one foot off the ground.
Use your big toe to draw the alphabet.
Switch feet and repeat.
How to Stay Consistent
You don’t need long workouts to see benefits. Just a few minutes a day goes a long way. Try doing these while watching TV or brushing your teeth. Set a phone reminder or post a sticky note.
“Legs today, freedom tomorrow.”
Bonus Tips for Healthy Legs
Stretch regularly to maintain flexibility.
Stay hydrated to help joints and muscles function.
Building strong legs is about much more than fitness. It’s about independence, safety, and longevity. Even a lazy athlete can build strength with just a few simple movements a week.
In today’s fast-paced world, where supermarket shelves are lined with thousands of products, understanding what we’re really putting into our bodies has never been more important.
That’s where Yuka comes in. Founded in France, Yuka is a mobile app that analyzes food and cosmetic products to help consumers make healthier, more informed choices.
What makes Yuka truly stand out is its honesty, transparency, and complete independence from the industries it evaluates.
What Is Yuka?
Yuka is a free app available on both iOS and Android. It allows users to scan barcodes on food and cosmetic products to see how healthy or harmful they are. With a quick scan, Yuka gives a product a health rating and offers clear explanations about what’s inside—from additives to nutritional value to potentially toxic ingredients in cosmetics.
This simple but powerful concept has taken off. Yuka now has over 40 million users worldwide and continues to grow thanks to its user-first design and commitment to independence. It’s more than just a barcode scanner—it’s a movement toward smarter consumer choices.
How Does It Work?
When you scan a food item, Yuka analyzes three major factors: nutritional quality, the presence of additives, and whether the product is organic. The app then gives the item a score out of 100 and offers alternative recommendations if the product is considered poor or mediocre.
For cosmetics, Yuka focuses on controversial or potentially harmful ingredients. It evaluates health risks such as hormone disruptors, allergens, and carcinogens. You won’t need a chemistry degree to understand the results either—Yuka uses easy-to-read icons and simple language to explain everything.
One of the most impressive features is how unbiased and transparent the app is. Yuka does not accept advertising or sponsorships from brands or manufacturers. This means the evaluations are based solely on public health data and scientific research, not on who’s paying to be seen.
Built on Trust and Science
Yuka’s scoring system is based on reliable sources like the European Food Safety Authority (EFSA), WHO, and other publicly recognized research bodies.
For cosmetics, the app draws on toxicological data and recent studies that are available in the public domain. This scientific foundation adds an extra layer of credibility to every scan.
Perhaps the most refreshing thing about Yuka is how honest it is. The app doesn’t try to scare users into throwing everything away, but it gently educates. You won’t feel overwhelmed or judged for your choices. Instead, Yuka encourages better habits, one step at a time.
User-Friendly and Empowering
Yuka’s clean, intuitive interface makes it incredibly easy to use. You just scan and read. No ads, no clutter, no upsells.
Even though the app is free, users can choose to support the project with a small donation or subscribe to the premium version, which includes added features like an offline mode and the ability to search for products manually.
What truly sets Yuka apart is its commitment to public health over profit. In a world full of greenwashing and misleading packaging, it’s empowering to have a tool that cuts through the noise with honesty and clarity.
More Than an App—It’s a Lifestyle Shift
Yuka isn’t just changing what we buy—it’s changing how we think. The more people understand what’s in their food and skincare products, the more they demand better from brands and manufacturers.
This ripple effect is already having an impact. Some companies are reformulating their products after receiving poor Yuka scores.
That’s the power of knowledge. That’s the power of Yuka.
Final Thoughts
Yuka is one of those rare tools that feels both modern and morally grounded. It’s practical, user-friendly, and rooted in science. More importantly, it respects the user.
By staying completely independent and transparent, Yuka earns the trust of millions—and rightfully so.
If you’re looking to take control of your health in a simple, meaningful way, give Yuka a try. One scan at a time, it might just change your life.
Liposomal NAD (NMN) is suitable for adults who want to improve their overall health, anti-aging, boost energy, improve memory, and work performance. In particular, the product is very useful for middle-aged people, the elderly and those who have a stressful and tired lifestyle.
The Science Behind it.
NMN is clearly a murine fountain of youth. But what about humans? Shin-ichiro Imai has said that NMN may improve adult human metabolism, rendering it more like that of someone ten or twenty years younger. His team is now studying NMN in humans. David Sinclair, Harvard University’s noted anti-aging researcher, whose research on resveratrol, NAD+ and sirtuins is world renowned, is also conducting human trials. He is taking NMN himself; he has said his lipid profile has improved dramatically and he feels more energetic and that his blood markers, at nearly 60 years old, are closer to those of a 31-year-old. Source IMJC
Does Liposomal NMN have side effects?
Liposomal NMN is generally considered safe and has no serious side effects if used in the right dosage. A small number of people may experience difficulty sleeping or a mild feeling of irritation when they first start using it. If there are any unwanted reactions, the dose should be reduced or a doctor should be consulted.
Does liposomal NMN cause weight gain?
NMN does not cause weight gain. On the contrary, it also supports metabolism, helping the body burn energy more efficiently, thereby supporting weight control.
Does liposomal NMN help enhance memory?
NMN helps improve brain function, protect neurons, and support memory enhancement. Many studies show that NMN can slow cognitive decline and support brain activity.
When is it best to take Liposomal NMN?
The product should be taken best 30-60 minutes before breakfast.
Let’s face it—hitting the gym isn’t for everyone. But what if getting fit felt more like a game than a chore? Welcome to the world of fitness video games. Whether you love dancing, slashing beats, or throwing punches in rhythm, there’s a game out there that’ll get your heart racing and your muscles moving—without ever leaving the house.
Here are five of the best video games that cleverly disguise exercise as fun.
Ring Fit Adventure is more than a game—it’s a full-body RPG that turns exercise into a fantastical quest. With a custom ring-shaped controller and a leg strap, you’ll run, squat, press, and flex your way through beautiful worlds while battling monsters.
The best part? It adjusts to your fitness level. Whether you’re a beginner or seasoned gym-goer, the game scales workouts to meet you where you are. From squats to yoga poses, every movement helps your character level up—while helping you improve your stamina and strength in real life.
Players rave about real fitness results, including weight loss and better endurance. One person even credited Ring Fit Adventure with breaking their quarantine slump and reigniting their love for movement.
And because it’s story-driven, you’ll want to keep coming back—not for the burn, but for the next chapter in your adventure.
Ready to dance like nobody’s watching—or like everyone’s watching at a virtual dance-off? Just Dance transforms your living room into a high-energy dance floor, complete with pop hits and flashy moves.
No dance skills required. Just mimic the on-screen dancers to score points. The routines cover a wide range of styles, from hip-hop and salsa to classic pop and techno, making for a varied full-body workout.
It’s not just about burning calories—it’s about having a blast. Dance solo or invite friends and family for a friendly competition. Online multiplayer adds a social twist that keeps things motivating and fun.
Pro tip: try tracking your progress over time with the in-game stats. You’ll be amazed at how much your rhythm, balance, and endurance improve—even if you still can’t moonwalk.
🎮 Platform: Nintendo Switch, PS4/PS5, Xbox, PC 💃 Target Areas: Full-body workout
If Jedi training and dance-offs had a baby, it would be Beat Saber. In this VR rhythm game, you slice glowing blocks in time with music while dodging obstacles. It’s fast, intense, and seriously fun.
The gameplay is simple—yet addictive. The better your timing, the higher your score. But here’s the kicker: while you’re having a blast, you’re working your arms, shoulders, and core hard. Some fast-paced songs can feel like an upper-body cardio session.
With thousands of custom tracks created by fans, you’ll never run out of new challenges. Start slow or jump into expert mode if you’re brave. Either way, it’s a killer combo of fitness, rhythm, and adrenaline.
Users often describe Beat Saber as a great stress reliever and even a meditative experience—if meditation involved lightsabers and EDM beats.
Don’t want to dance but still want to move? Fitness Boxing packs a punch—literally. This rhythm-based workout game teaches you jabs, hooks, and uppercuts set to upbeat music. Each session feels like a mini boxing class in your living room.
A virtual trainer leads you through workouts that emphasize proper form, timing, and intensity. You can choose the duration and difficulty of each session, so it’s easy to fit into a busy schedule. It’s a surprisingly solid cardio routine, especially for your arms and core.
Daily workouts change things up, and you can track your progress in calories burned and punches thrown. The combo of boxing with music helps release tension and build confidence while keeping your heart rate up.
🎮 Platform: Nintendo Switch 🥊 Target Areas: Arms, abs, cardio
Want to get moving outdoors? Zombies, Run! is an immersive audio game that turns jogging into a survival mission. Strap on your earbuds and start running—the zombie apocalypse is here.
With each mission, you collect supplies, complete story objectives, and avoid getting caught by the undead. The app uses GPS to track your pace and distance. If zombies are nearby, you’ll need to speed up to avoid them.
The storytelling is top-notch, and the thrill of being chased keeps your adrenaline high—perfect for pushing your limits. Whether you’re walking, jogging, or sprinting, it adapts to your pace and builds fitness through interval training.
Great for solo runners who want an extra dose of motivation—or anyone who just likes pretending they’re in a sci-fi thriller while getting in shape.
These games prove that exercise can be exciting, immersive, and even addictive (in a good way). Whether you’re dancing, boxing, slicing beats, or escaping zombies, there’s a game out there that matches your style—and keeps you moving.
Fire up your console, stretch a little, and press “Start.” Your new fitness routine just became a whole lot more fun.
What’s your favorite exercise game?
Steve
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There will be no extra cost to you and, you could actually save money. Read our full affiliate disclosure here.
Ensuring access to clean, safe water is essential for health and well-being. While bottled water is convenient, it can be costly and environmentally unfriendly. By constructing your own water filtration systems, you can have a sustainable and cost-effective solution for both indoor and outdoor use.
🏠 Indoor Water Filtration Systems
1. Basic DIY Bottle Filter
Ideal for emergency situations or educational purposes, this simple filter uses readily available materials.
Materials:
Empty plastic bottle (1.5L)
Scissors
Coffee filter or clean cloth
Activated charcoal
Fine sand
Coarse sand
Gravel or small stones
Steps:
Cut the bottom off the bottle.
Place a coffee filter or cloth over the mouth of the bottle and secure it.
Invert the bottle and layer the materials: gravel, coarse sand, fine sand, and activated charcoal.
Pour water through the top and collect the filtered water from the bottom.
Note: This filter removes particles but not pathogens. Boil or chemically treat water after filtration.
2. Under-Sink Filtration System
For daily household use, installing an under-sink filter provides clean water directly from the tap.
Allow water to settle, letting heavy particles sink.(Instructables)
Sand and Gravel Filter Barrel:
Layer gravel at the bottom, followed by coarse sand and then fine sand.
Water from the sedimentation barrel flows into this barrel.
Activated Charcoal Barrel:
Fill with activated charcoal to remove odors and chemicals.
Connect the outlet to your water storage or distribution system.
Regular maintenance is essential. Replace filtering materials periodically to ensure effectiveness.
🔍 Additional Tips
Safety First: Always test filtered water for contaminants, especially if used for drinking.
Maintenance: Regularly clean and replace filter media to prevent clogging and bacterial growth.
Legal Considerations: Check local regulations regarding rainwater harvesting and filtration system installations. (The Spruce)
For a visual guide on building a durable and efficient water filtration system, consider watching the following video:
Last Forever Water Filter
This video provides step-by-step instructions and insights into creating a long-lasting filtration system suitable for various needs.
By implementing these DIY filtration systems, you can ensure access to clean water while promoting sustainability and self-reliance.
If You Just Want to Buy One…
I think this is one of the best. It’s made of glass so you don’t get plastic leaching into your water and it is gravity fed so it’s easy to use, just pour the water in from the top. And it reduces 99% of heavy metals in our tap water. Have a look at this short video.
Buy at Amazon for about $235 and save on individual water purchases.
Steve
Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.
There will be no extra cost to you and, you could actually save money. Read our full affiliate disclosure here.
Walking might seem simple, but the way you walk can impact your comfort, posture, and overall health way more than most people realize. Even if you already walk a lot, a few small tweaks in how you move can help prevent soreness, boost your mood, and make every step feel lighter. Whether your goal is to keep active, lose belly fat, or simply feel better on your feet, knowing how to walk properly really pays off.
If you ever deal with sore feet, stiff joints, or even back pain after a stroll, you’re not alone. A lot of these aches come down to habits, like slouched shoulders, poor shoe choices, or just not paying attention to your stride. The great news is that learning to walk with better technique is totally doable. You don’t need special gear or expensive trainers to get started.
This guide breaks down practical, easy-to-follow tips and proven techniques for walking properly. You’ll get a full picture, from the basics of posture to different ways to turn walking into a super useful workout. It’s time to jump in and track down everything you need to know about moving better, feeling lighter, and making each walk count.
Good walking form starts with just a few simple adjustments, but those little changes can really add up over time. Here’s what works for me and plenty of others who walk for fitness, fun, or daily commutes.
Focus on Posture
Keep your head up, eyes forward (about 10-20 feet ahead, not at your shoes).
Relax your shoulders, letting them drop away from your ears.
Pull your stomach in gently and keep your back straight, not arched or hunched.
Let your arms swing naturally. A 90-degree bend at the elbows works well, and swinging opposite arm with opposite leg helps keep everything balanced.
Watch Your Step
Roll your foot from heel to toe with each step, not slapping your whole foot down flat.
Keep your steps soft and quiet. This cuts down on impact, which your joints will thank you for, especially after long walks.
Avoid walking with stiff knees or locked joints. Keeping things loose feels better and works the leg muscles more evenly.
Some small changes, like pulling your chin in and lengthening your neck, or checking that you aren’t slouching, can really affect how you feel—even after a short walk.
Types of Walking Styles for Better Results
Switching up how you walk can make a huge difference in fitness, fat loss, and even core strength. Here are a few walking methods that I find pretty handy:
Brisk Walking – Just picking up the pace bumps up calorie burn and gets your heart going. It’s great for anyone short on time or not into running.
Power Walking – Walking fast with your elbows bent and pumping arms. It stays lowimpact but challenges your heart and muscles more than a slow stroll.
Rucking – This means walking while carrying extra weight, like a backpack loaded with books or sandbags. It’s worth a try if you’re looking to build muscle and burn more calories.
Nordic Walking – Uses walking poles to push off as you go. You use more upperbody muscles, so it’s great for an allbody workout.
Interval Walking – Mix short bursts of faster walking with regularpace walking. This is great for burning belly fat and waking up your metabolism.
Chi Walking – Focuses on posture and smooth movement (inspired by Tai Chi). It’s lowimpact and super helpful if you’re recovering from an injury. You pay a lot more attention to your core and stay relaxed through your whole walk.
Reverse Walking – Walking backward feels odd at first, but it uses different muscles and sometimes burns more calories. If you have a safe space, like a track or empty field, it’s a fun way to mix things up.
You don’t have to stick to just one style—trying out different methods keeps things fun and helps you work various muscle groups.
Choosing the Right Shoes and Gear
Selecting shoes with comfy support and the right fit truly makes all the difference. Wearing shoes designed for walking or running keeps your feet happy and helps prevent blisters, calluses, or sore arches.
Look for shoes that feel snug but not tight, with plenty of room in the toebox.
Pick out shoes with good arch support and cushioning.
If you’re into rucking or Nordic walking, just make sure your shoes have reliable grip and support.
A light backpack, water bottle, and weather-appropriate clothes make even long walks more pleasant, especially in changing seasons.
Cheap flipflops or super-flat sneakers usually aren’t a great idea for regular walking. Your feet will notice the difference when you go with good shoes.
Spending a couple of minutes warming up can prevent stiffness and make your walk smoother. Start with gentle ankle and hip circles. Swing your arms, breathe deep, and take a minute for calf or hamstring stretches if you feel tight.
Start slow, then pick up your pace once your body feels ready.
After your walk, cool down for a couple minutes at a slow pace. Stretch calves, hamstrings, quads, and hips.
I’ve noticed that walks feel better—it’s a lot easier on the knees—when I don’t skip these steps.
Making Walking a Healthy Habit
Making walking part of your routine doesn’t have to be a massive life change. Try these ideas to keep things interesting and sustainable:
Set small, doable goals like walking a new distance or time each week.
Listen to music, podcasts, or audiobooks while walking for extra motivation.
Try new routes around parks, neighborhoods, or lakes to give a boost to your routine.
Track your steps or use a simple app. Watching your progress build up is actually pretty eye-catching and rewarding.
If you like company, invite friends along, or join a community walking group.
Building a habit is all about feeling good after your walk and actually wanting to go out again. That takes off a lot of the pressure.
Common Walking Problems & Fixes
My feet hurt after walking. What can I do?
Check your shoes. Worn-out soles or weak arch support are common culprits.
Try thicker socks for extra cushion.
If sore spots keep popping up, see if you’re walking with a weird stride—some folks roll their ankles in or out without noticing.
How do I stay interested?
Mix up your routine; alternate between brisk, power, or interval walking.
Explore new parks, city streets, or even the inside of a shopping mall if the weather’s bad.
Take your camera along or make a playlist you only listen to while walking.
What’s a healthy walking pace?
A brisk walk feels like you can talk but not sing. For most people, that’s around 3-4 miles per hour. Power walking is a bit faster, and any pace where you break a light sweat is doing good things for your heart. If you notice you’re out of breath but can still talk, you’re in the right zone. Use a fitness tracker or wristwatch to measure your speed if you want more specifics.
Next Steps: Making Walking Work for You
The right approach to walking is about comfort, enjoyment, and small improvements. You don’t have to chase perfection. Adjust your posture, try different walking styles, and pick gear that feels good. You can start slow, work it into your daily schedule, and genuinely start looking forward to each walk. Over time, the positive effects add up—not just physically, but mentally too.
Simple Action Plan:
Pick one walking tip or style from this guide and try it out this week.
Check your shoes and replace them if they feel worn out or don’t fit well.
Map out a new route or set a weekly walking goal—anything that keeps things interesting for you.
Walking properly really pays off in how you feel each day. Got a technique or shoe recommendation that’s worked for you? Share it below! If you stick with it, you might be surprised by how much your mood and energy get a boost too. Keep walking and keep it fun—it’s a simple change that makes a lasting impact.
