Far from just a trendy buzzword in the wellness community, inflammation is actually your immune system’s response to a stressor, whether that’s a pathogen, an injury, actual mental stress, or just something that “does not sit well with our body, such as alcohol,” registered dietitian Emily Maus of Live Well Dietitian tells SheKnows. Inflammation isn’t always a bad thing; if you’re sick, inflammation is a sign that your body is working to get rid of the virus or bacteria. But if you’re experiencing chronic inflammation as a result of lifestyle factors, “it can mean the body is living in hyper-drive,” Maus explains. That can cause a wide range of physical and mental difficulties, from acne and painful periods to increased risk of diabetes, heart disease, and cancer.

So what does that have to do with inflammation? Well, most of us know that alcohol — as nice as it feels going down! — isn’t great for our physical or mental health. With sober curiosity and dry January trends on the rise, it’s natural to wonder if alcohol is connected to this harmful kind of inflammation — and the answer is yes.

Does alcohol cause inflammation?

Alcohol does lead to inflammation in the body. How does it happen? As our body works to process alcohol, it creates “byproducts that can irritate and damage our gut and other organs, like the liver,” Romane Guerot, a registered dietitian and sports nutritionist at Foodvisor, tells SheKnows. “This irritation triggers an inflammatory response, similar to how your body fights off a scrape or a cold.”

Your body deals with alcohol via the liver, which is the organ responsible for filtering and ridding the body of poisonous substances like drugs and alcohol. You probably know that frequent consumption of alcohol can lead to liver damage, and that connection plays a part in inflammation as well. Chronic alcohol use impairs your body’s anti-inflammation defenses, which are not only connected to your liver but also your gut and brain, scientists say. In other words, Maus explains, “the more frequently alcohol is consumed, the more sluggish the liver becomes, which can decrease production of anti-inflammatory cells.”

That inflammation can make itself known in a few different ways. Post-drinking inflammation might make you feel achy and sore, like after a big workout, Guerot explains. You might feel joint stiffness, fatigue, or an upset stomach as well. Sounds like a hangover to us.

What kinds of alcohol are worse for inflammation?

We’ll be the bearers of bad news here: unfortunately, all types of alcohol can cause an inflammatory response. In fact, “the type of alcohol doesn’t significantly impact how much inflammation it causes,” Guerot says. “It’s more about the amount you consume.” In other words, the more alcohol you drink and the more frequently you drink it, the more inflammation you’ll experience.

But if you’ve noticed that your hangovers are worse after a night of sugary cocktails, well, there’s a reason for that. Sugary alcoholic drinks may result in more inflammation, as sugar on its own is a known inflammatory product. You’re basically combining two inflammatory ingredients, alcohol and sugar, so “limiting sugar heavy alcoholic beverages can be a better choice” for those looking to reduce inflammation, Maus explains.

Can I drink alcohol without experiencing inflammation?

Any amount of alcohol can cause inflammation, so if you really want to avoid inflammation and its unpleasant side effects, the solution is to not drink at all. But if you do want to imbibe every once in a while, moderation is key, Maus says — both in terms of how much you’re drinking and how frequently. It’s also best to drink after a meal. “Drinking on an empty stomach can spike blood sugar, which could also increase inflammation and reduce insulin response,” per a 2019 study, Maus noted.

Of course, treating inflammation isn’t just about alcohol. What you eat also plays a huge role, which is where an anti-inflammatory diet can help. Exercising regularly is a key component as well.

When it comes to alcohol, we know it’s not exactly easy to stop on a dime, even if you’re feeling those sluggish, uncomfortable symptoms of inflammation. Pay attention to how your body feels when you’re drinking and look for ways you can enjoy your favorite activities without leaning on alcohol. Try swapping out your cocktail for an anti-inflammatory mocktail every once in a while (Maus recommends using ingredients like tart cherry, berries, or green tea) and see the changes it makes to your body and mind.

Before you go, check out our favorite bedtime products to help you catch some shut-eye:

It’s hard to miss the shiny, non-alcoholic, adaptogen-infused drinks that have taken over wellness Instagram the last few years. They’re popular among the sober, sober-curious, dry January adherents, and anyone else drawn in by the relaxing, stress-relieving promises made on the labels. You might think it all sounds too good to be true, but there’s legit science and thousands of years of tradition behind the use of adaptogens, so if you thought these products are nothing more than a buzzy trend with pretty packaging, well, it might be time to reconsider.

While they’ve only recently become Instagram famous, adaptogens have been around for thousands of years, studies say — you’ve probably consumed them without even knowing it. Do names like ashwagandha, ginseng, and Reishi look familiar? Those are some common adaptogens. They can come in the form of plants or fungi and are packed with a ton of physical and mental benefits (which we’ll get into in a second).

We’ve found adaptogen drinks that range from hot lattes to sparkling water to ready-to-drink mocktails in a can, and a few have even become a staple in our editor’s fridges — the Oprah-loved Clevr Blends superfood lattes are a favorite. Adaptogen drinks are also super-versatile; one might give you your caffeine fix, another will keep you hydrated, yet another might give you the fun, fizzy feel of a cocktail minus the hangover tomorrow morning. But before we share our favorites, let’s explain what you’ll actually be drinking when you pop open one of these pretty cans.

What are adaptogens?

Adaptogens are plants or fungi that “help our bodies adapt to physical, emotional and environmental stress,” herbalist Vanessa Chakour tells SheKnows. They do this by regulating our hypothalamic-pituatary-adrenal axis (HPA-axis), which is basically your body’s stress response system: “the messaging between the brain centers that register a stress reaction and subsequently release hormones and neurochemicals to respond to that reaction,” naturopathic doctor Jannine Krause explains.

Different adaptogens have different effects, but broadly speaking, both experts say, adaptogens can:

• increase antioxidant concentration and decrease inflammation, both of which occur when you’re under prolonged stress
• help you feel calm and focused
• increase your energy and stimulate hormone production
• support your immune system

In short, “adaptogens help you regulate your response to stress,” Krause says, “whether it’s a state of being amped up, mind racing and not sleeping, or fatigued, lack of motivation with a depressed mood.” Essentially, adaptogens can help you restore your body’s balance.

Benefits of common adaptogens

There are lots of adaptogens out there, but some are more popular and commonly-found than others. Note that for adaptogens that have been studied, research suggests that you may need to take it consistently for six to 12 weeks before you start to notice the benefits, Chakour says. A small sampling of adaptogens you’ll see in the adaptogenic drinks ahead include:

Reishi mushrooms: Reishi is a mushroom found throughout the world, shown to “support our immune systems, help us respond to stress with more ease, aid digestion, and may have benefits for fighting cancer,” per studies, Chakour says. In traditional Chinese medicine, she adds, Reishi is used to treat chest tightness and improve memory, among other benefits.

Tulsi (aka Holy Basil): This herb is a “powerful corticosteroid modulator, meaning it has the ability to reduce circulating stress hormones in the body,” Chakour says. In studies, she adds, it’s been shown to be a “powerful anti-inflammatory, antioxidant, and immune system modulator, as well as a promising treatment for conditions ranging from liver disease to arthritis, to diabetes and cancer.”

Astragalus root: This sweet, nourishing root can is all about helping out the immune system, studies say. It “can bolster immunity through white blood cell production, potentially shortening colds and flu, while combating fatigue by regulating cortisol and boosting energy,” Chakour says.

Ashwagandha: This shrub helps to “lower elevated cortisol and DHEA levels that cause anxiety and insomnia,” Krause says. (DHEA is a hormone that helps produce other hormones, including testosterone and estrogen, per Mayo Clinic.) In other words, it can help relieve stress in a major way, studies say.

Rhodiola: Rhodiola is an herb that’s “amazing for helping with recovery from a hard day at the office or in the gym,” Krause says. In studies, it’s been found to increase the body’s resilience to stresses while normalizing body functions, falling right in line with its traditional reputation of decreasing symptoms of depression and fatigue.

Schisandra Berry: Schisandra is “excellent for irritability, agitation and being quick to anger, especially in cases of PMS” and premenstrual dysphoric disorder (aka a more serious version of PMS), Krause says. Research has supported its these brain benefits, with studies highlighting Schisandra’s “neuroprotective and cognitive enhancement properties.”

Panax ginseng: This herb can boost energy, Krause says, and studies have found that it may improve “psychologic function, immune function, and conditions associated diabetes,” according to American Family Physician. Other research has even found it effective at preventing cardiovascular disease.

Moringa: “Moringa is an energy boosting adaptogenic herb with antioxidant properties,” Krause says, and studies suggest that the plant helps to fight inflammation.

Maca: You may have heard of or tried maca powder before — it’s popular for a good reason. Typically used as a root powder, maca “is well known as the hormone regulating and energy boosting adaptogenic herb,” Krause says, with studies showing that it’s effective at treating sexual dysfunctions, increasing fertility, and boosting memory and learning abilities.

Lion’s Mane: In studies, scientists have found that this mushroom can “significantly improve cognitive function and may even help to prevent dementia.

Are adaptogens safe?

Adaptogens have been used for thousands of years and generally considered quite safe, Chakour says. However, as with all medicinal substances, it’s important to talk to your doctor before you add adaptogens to your diet. Some adaptogens can interact with medications, Chakour says; Reishi, for example, may lower blood sugar levels, so taking it along with medications that do the same “might cause the blood sugar to drop too low.” Overall, she says, “it’s important to start with small quantities when trying any new herb or mushroom,” including the ones infused in these adaptogen drinks.

Best adaptogen drinks

Now that you know a bit more about what adaptogens actually are, let’s get to our favorite adaptogenic drinks. Ahead, we’ve rounded up the best adaptogen beverages you’ll want to stock up on so you can feel your best, whether you’re mixing up your hydration rotation or cutting back on alcohol. And once again, if you’re looking to add these non-alcoholic beverages to your self-care routine, make sure to check the label, see what adaptogens are included, and (once again) check with your doctor before sipping.

A version of this post was originally published in 2022.

Hurley visited the resort, VIVAMAYR Maria Wörth, with a number of health-focused goals in mind, she wrote on Instagram. “I went to give my digestion a reboot, attempt to learn how to better deal with stress and be kinder to my body’s various injuries (all of which I sustained filming — movies are not for the faint of heart),” wrote Hurley. After a week “back in the real world,” Hurley says she feels more energized and has a renewed commitment to be her “healthiest self,” which for the actress, means “swigging less coffee, stretching more and chewing my food.” That first one definitely seems to have worked — the photo Hurley posted to commemorate her visit shows the Austin Powers star showing off her flexibility with a full, straight-legged hamstring stretch, which (trust us) is way harder than she makes it look.

Then again, it’s no real surprise to see Hurley excited about stretching. She’s previously posted about trying Watsu, a massage practice for pain relief where a physical therapist stretches and massages your muscles in warm water; Hurley called it “one of the best stretches I’ve ever had.”

It’s also an aspect Hurley loves about one of her favorite hobbies: gardening. “When I’m working in the yard, I’m stretching, I’m bending and I find that’s good for both my mind and body,” Hurley told E! News in 2022, describing the hobby as “the most relaxed I can ever be.”

And while Hurley is passionate about health and wellness, you won’t find her in the gym anytime soon. “I don’t like so much to go to the gym, but I like to go for really long walks,” she explained, citing the important of simply “going outside” and getting moving. In a 2022 Women’s Health interview, the British star added that she likes to combine exercise with other activities, like housework. “I’d rather scrub a mirror [than go to the gym] — it does just as much,” she said.

On the topic of stress, which was another reason behind Hurley’s visit to the luxurious Austrian resort, Hurley also has some areas she wants to improve. The forced pause that came with the pandemic, Hurley told Women’s Health, showed her she’d been in “fight or flight mode for 30-odd years,” she said. “I really valued making myself sit still for a bit.” Hurley also limits screen time, especially before bed, preferring to read physical books instead.

Diet-wise, Hurley is all about limiting sugar and processed foods while prioritizing fruits and vegetables. “One of the most transformative things that I’ve done is making 50 percent of what I eat vegetable matter,” she told The Sunday Times in 2021, per Eat This, Not That.

It’s a wellness routine we can get behind — the low-pressure fitness, healthy eating, and stress-reducing screen reduction, at least. The vacation at the Austrian health resort may not be in the cards for most of us, though Hurley signed off her post by promising she’d be back for another visit. We’ll look forward to living vicariously through her Instagram feed!

Before you go, read more about these stars who’ve talked openly about their health struggles:

You need a pair of leggings that is warm and comfortable enough to keep your legs nice and cozy, but aren’t too thick or bulky that they’ll sag. This is a big one, considering that regular, thin, non-insulated leggings already have sagging issues; add some nice warm fabric to those and the problem gets even worse. You also want your winter running leggings to have solid storage pockets, reflective accents so cars and other pedestrians can see you after those early winter sunsets, and to be stretchy and flexible enough to keep up with you on your longest, chilliest runs. It’s a long checklist, we know. Zero judgment if you’ve been known to throw caution to the (icy cold) wind and just opt for a regular pair of leggings on your winter runs. I’ve done it too (and suffered from numb thighs the whole time).

Whether you’re a dedicated runner or just starting to log your first miles, investing in a pair or two of warm winter running leggings is a worthwhile investment, trust us. Running is hard enough as it is — anything that can make it a little more comfortable is worth the effort! Ahead, we’ve rounded up the best pairs of winter leggings for running to keep you cozy and warm the next time you hit the pavement.

If you’re tired of living in sweatpants and sweatshirts, it’s time to refresh your wardrobe for the months ahead. Unfortunately, good-quality athleisure doesn’t come cheap. Thankfully, there’s a way to get Lululemon’s coveted sculpting leggings (along with a bunch of other clothes from the brand) at a major discount, and it’s all thanks to this low-key sale that’s happening this Presidents’ Day.

The company’s We Made Too Much sale is filled to the brim with sales you never would’ve known existed on the site. Whether you’re a fan of Lulu or just desperately need to swap out some 8-year-old leggings, Presidents’ Day weekend is the time to take advantage of these deals, because, if we’re honest, the upcoming spring season will be so much more fun if you have new comfortable and fashionable clothes. So, while a Lululemon Presidents’ Day sale isn’t exactly an official thing, the deals are so good, it might as well be!

Right now, a number of items — ranging from leggings to tank tops — are majorly discounted. We’re talking deals up to 70% off! That’s seriously amazing considering the brand rarely ever goes on sale, with the exception of Black Friday, of course. So those famous leggings and scuba hoodies you see everywhere or those crisp short sleeve shirts you’ll want to stock up on, are much cheaper than they normally are. We found $100+ athletic wear that’s been slashed down to the more justifiable $19-60 range. It’s a little steep, but Lululemon has developed a cult following for a reason. Hurry, though, because sizes are running out fast in so many of its most-loved styles.

Lululemon’s clothing is great for wearing around the house or running errands. It doesn’t exclusively have to be reserved for your workout classes or routines. The website is also very transparent about the sizes of its models and what each piece of clothing is meant for — like running or yoga, so you won’t accidentally order some low-impact sports bras for your high-impact workout.

We don’t know how long these amazing Lululemon deals will last, so you better start adding to your cart before these deep discounts disappear. There are also deals on menswear and accessories, like gym bags, crossbody bags, and water bottles. Check out a few Lululemon Presidents’ Day deals you can score this weekend below.

PRESIDENTS' DAY DEAL

Scuba Oversized Half-Zip Hoodie

$89 $118 25% off

Buy Now

While there are a TON of dupes out other of Lululemon’s scuba half-zips, nothing compares to the original. Right now, you can snag the Scuba Oversized Half-Zip Hoodie for 25% off in three colors, including this cool leopard print.

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PRESIDENTS' DAY DEAL

Scuba Oversized Funnel-Neck Half Zip

$89 $118 25% off

Buy Now

If you’d rather get the sweatshirt without the hoodie, you’re in luck. This pretty and perfect-for-spring funnel-neck half-zip in pink is on sale for 25% off as well.

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PRESIDENTS' DAY DEAL

Wunder Train High-Rise Tight with Pockets 25"

$89 $128 30% off

Buy Now

Looking for some high-quality and heavy-duty exercise leggings? Look no further than Lululemon’s Wunder Train High-Rise Tights. This shopper-loved pair typically costs between $128, but it’s marked down by 30% this Presidents’ Day weekend. Hurry though, because sizes are selling fast!

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PRESIDENTS' DAY DEAL

Dance Studio Mid-Rise Jogger Full Length

$29 $98 70% off

Buy Now

These are one of our favorite going out joggers, ever. They’re super comfy and easy to move in, not to mention, they have a cool, unique look to them that make these a little more “dressed up” than normal joggers. In fact, one fellow shopper wrote, that these are perfect for anything and everything. “I wear these to work, out to run errands, and even wore them to a recent job interview,” they said. “They are soft and the mid-rise waistband looks cute with any top. The ribbed looking design of the fabric makes these pants look professional and I get a ton of compliments while wearing them!” Right now, you can snag a pair for 70% off.

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PRESIDENTS' DAY DEAL

Everywhere Belt Bag 1L

$29 $38 24% off

Buy Now

Believe it or not, but yes, the famous Lululemon Everywhere Belt Bag is included in their We Made Too Much Section. We love the bright yellow that’s perfect for spring. Plus, it’s on sale for less than $30. Such a great buy!

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PRESIDENTS' DAY SALE

Restfeel Women's Slide

$39 $58 33% off

Buy Now

Lululemon’s Restfeel Slides feature a simple yet chic look, while being ultra-comfortable to wear all day. One shopper even called them a “comfy, post-workout treat.” This Presidents’ Day, you can snag these slides in either pale yellow or pale green (both of which are super pretty!) for over 30% off.

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PRESIDENTS' DAY DEAL

Hotty Hot Low-Rise Lined Short 2.5"

$29 $68 57% off

Buy Now

Whether you’re somebody who loves walks, jogs, hikes or even just lounging outside, this pair of lightweight shorts will help you stay cool on even the hottest days. Designed for running, the sweat-wicking fabric has a four-way stretch that makes wearing them as comfy as possible — even when you’re on the go. Plus, during the Lululemon Presidents’ Day sale, you can find deals nearly 60% off! There are tons of colors to choose from, so you’re sure to find one you love.

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PRESIDENTS' DAY DEAL

Align Tank Top

$39 $68 43% off

Buy Now

Treat yourself to Lululemon’s best-selling Align fitted, cropped tank top. It’s built for yoga and designed to give you the support you need with its soft, flexible fabric. It’s marked down to $39, so snag one today.

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Before you go, check out the slideshow below.

If you’re someone who isn’t necessarily up and at the gym at 5 a.m., don’t worry. That’s not everyone’s cup of tea (though if it is, more power to you!). Some people may only have a select amount of time to get some healthy movement in before getting the kids up for school, making breakfast, or heading to work. And if you have trouble not hitting the snooze button during that time that you might sneak in a workout, we get it.

TikTokers have a solution to those early morning (or late evening) workouts that they’re calling “cozy cardio.” First originated by TikTok creator Hope Zuckerbrow (@hope_zuckerbrow), the trend involves treating your cardio workout like a sanctuary: making sure you’re well-hydrated and have your morning coffee, smoothie, or supplements in tow, you’re wearing your softest leggings or joggers, and have soft mood lighting, lit candles, and your favorite Netflix show on in the background before you hop on the treadmill. Zuckerbrow’s workouts mainly feature a treadmill, but theoretically the “cozy cardio” concept could be applied to any type of workout, from Pilates to a dance cardio or bodyweight workout. It’s mainly about infusing the element of self-care into your workout, making it pleasurable rather than punishing.

When you’re working out, it may benefit you to switch it up and get a bit more intense with your workouts (longer runs, heavier lifts in the gym, and HIIT sessions are a welcome challenge), Matthew C. Harling, CPT, CSC, a Master Trainer at Crunch Fitness tells SheKnows. But it’s also totally acceptable — and in fact, a good idea — to have a light, more comfy fitness day every once in a while to give your body a break while still getting in some movement. Want to embrace the cozy cardio mentality for a couple days out of your week? Keep on scrolling for some cozy cardio workout essentials you’ll need.

A version of this article was originally published in 2023.

I’d heard that somatic exercise can be helpful for “this time of life” but honestly, I didn’t even know what “somatic” meant. Natalie Kuhn, co-CEO and founding teacher at The Class, filled me in.

In my 20s and 30s I did regular cardio exercise along with yoga, admittedly doing yoga more for flexibility and stretching than for the meditative part. My practice, such as it was, shifted through my 40s and now in my 50s I am one of those people who counts walking as exercise. (My primary-care doctor disagrees, saying my long walks are “movement” unless I get my heart rate up). Anyway, as I ride out menopausal symptoms that can last for ten years such as hot flashes and night sweats, I’m looking for new exercises that will help.

I’d heard about somatic exercise from a friend but wasn’t clear what it is, or if it’s something that I’d want to do. A quick search showed that somatic therapy combines mind and body, which sounded promising and yoga-like. But for a real explanation I turned to Natalie Kuhn, co-CEO and founding teacher at The Class which offers somatic exercise via an online studio open to everyone plus in-person classes in New York City and Los Angeles.

“Let’s start with the word itself,” Kuhn said. “It comes from the Greek word “soma” which means body, or more poetically, body in wholeness. When people use the term ‘somatic practices’ they are referring to a variety of methods that bring awareness to your body.”

What is somatic exercise?

Somatic exercise involves a focus and awareness of both body and mind. Whenever someone starts talking about being more present in their thoughts and feelings, my Midwestern self, ironically, starts to check out. There’s only so much woo-woo talk that I can take. But Kuhn reassured me that somatic exercise is something I’ve probably already done.

“You probably already engage in somatic practices without realizing it,” Kuhn told me. “Have you ever wiggled your toes in your shoes and become aware of the feeling of your socks? Or rubbed your hands together and noticed the heat that it generates? Have you ever laid in bed just before getting up in the morning and noticed the aliveness or dullness in your body? All of these are moments of somatic awareness. It isn’t as wild and far out as you might think.”

At The Class, Kuhn said, “We use a variety of movements, some that resemble traditional fitness, some that borrow from ancient somatic practices like Qi Gong, to tap into the mind-body connection,” she said. The sessions are music-driven, kind of like a Spin class might be, and mat-based, kind of like a Yoga class might be. 

What happens in a somatic exercise class

So what does somatic exercise look like in a class? Here’s an example: “A teacher at The Class may guide you to tapping your heels on the beat of the music. Not too crazy, right? That moment isn’t that big of a deal and isn’t awkward at all, but it has a big effect,” Kuhn said. “The heels striking the floor send sensation through your joints and that helps your mind locate your body.”

That makes me laugh, but I get what she means. Menopausal brain fog is real, made more noticeable by how busy we are in our perimenopause and menopause years: Work, child-rearing and caring for older relatives all collide. Kuhn said, “Most of the time, we’re so stuck in our heads, in our recurring or troubling thoughts, that we forget about that thing underneath our neck, called the body. Returning to the body brings us back into our full sense of being a human. And little micro exercises that we call somatic practices can help us get there without too much effort or strain.”

You might hear about somatic exercise to release trauma — but that’s a tangential benefits

My friend who first told me about somatic exercise was using EMDR (Eye Movement Desensitization and Reprocessing) with her therapist. But that form of somatic practice is different from The Class, Kuhn said. EMDR is a therapeutic approach done with a trained professional rather than a somatic exercise led by a teacher to heighten body awareness.

That said, somatic exercise can also be used for emotional healing, but it doesn’t have to be as dramatic as it might sound. “We often hear about somatic practices tied with trauma processing and that sometimes creates a barrier for some people who find that scary or intimidating,” Kuhn said. “Yes, it’s super helpful as a processing tool for trauma and it’s also helpful for just being able to manage the day-to-day in a better way.”

She further explained: “Somatics is about returning the busy mind back to the rest of you. These practices are just as useful to help you slough off a challenging meeting or to enhance positive emotions like joy.”

I liked the sound of that, as someone who sometimes feels so burdened by daily details that it’s hard to stop and appreciate milestone moments and simple joys. Kuhn stressed that somatic exercise can help make you more present for yourself, your loved ones, and the greater world around you. 

How somatic exercise can help during perimenopause and menopause

The Class Digital Studio recently launched a set of mindful movement classes called The Menopause Series led by Aimee Cox. Kuhn’s reasoning behind it totally resonates with me.

“As women go through menopause, their body might stop responding to the exercises they are used to doing. There are many reasons for this but the most common is muscle loss. This series helps women exercise in a slightly different way to create new stimuli to get their muscles strong again and includes short bursts of cardio and time for rest and repair to calm down the nervous system. We encourage students to take what works for them and leave what doesn’t in an effort to find what fits them best at this time in their lives.”

The exercises also target specific perimenopause and menopause symptoms. “Symptoms can be distressing because the sensations are foreign, the body is changing, hormones are all in a state of flux,” Kuhn said. “Each class within this series addresses a particular symptom and curates the movement to support that particular healing.” An example: Using gentle stretching for deep relaxation for a good night’s sleep. “It was important that we use a wide variety of somatic practices to address a wide variety of experiences,” Kuhn said.

I tried The Menopause Series somatic exercises with The Class

First a bit about The Class: You can try it free for 30 days, then pay either $40 a month for access to everything on the Digital Studio (it is vast and constantly updated), or $110 for three months, or $400 for a full year. You can stream classes from your phone or laptop or TV. A single in-studio Classes is $35 in New York and $30 in Los Angeles, with discounted packages available if you’ll go more often. 

I logged into The Class and searched for “Menopause Series” and watched the 7-minute intro video before choosing a 57-minute class targeted to my hot flashes. It turned out to similar to flow-style yoga, and I was glad I had enough familiarity with yoga poses to know what the teacher was calling out — lots of downward dog, some triangles and some planks, child’s pose and seated twists. It had been so long since I had done yoga that I was clunky and sweaty but could do everything except for the half-moon. I just didn’t have the balance or the high blocks for that one! It’s also worth noting that I could perform the moves without a yoga mat, just a beach towel and some pillows did the trick.

It was interesting to me to learn that getting back to regular yoga practice might help my hot flashes, so it got me to recommit to the idea. I also really loved how Aimee began and ended with some positive words about the menopause journey — it being a gift and a chance to drop some baggage and move joyfully. I ended the hour to find a bunch of texts from my college kid so I don’t know that I dropped my baggage completely but it was, indeed, a nice treat to take that time for myself before returning to mom-mode.

“Somatic practice at The Class can honestly feel more like a rock concert than it does therapy, but you still get the therapeutic effects,” Kuhn said. For the record, my Cooling class did not have rock music but it was upbeat. But I definitely agree with Kuhn on this final point: She said, “For a world that is constantly asking us to change, these practices make it easy and inviting to feel more like you, as you are right now.”

If you’re rolling your eyes, let us explain. Walking backwards, also called retrograde walking or retro walking, is done either outside or on a treadmill, and it’s exactly what it sounds like: walking while facing the opposite direction that you’re moving. TikTok creator @Kali.ot, an occupational therapist, calls walking backwards “the best thing you can do to make your knees stronger,” saying, “I add a few minutes of this to my workout and it makes a huge difference.”

MMA fighter @kaytlinkatnissmma is a fan for similar reasons. “I had two knee surgeries within a year period,” she explains in one video. “I’ve seen a huge difference in my knees ever since I’ve started walking backwards. I love it.”

Sounds promising, but we wanted to ask a few experts to make sure walking backwards can actually benefit our knees before we hop on the treadmill.

Walking backwards: benefits for knee pain

“Backwards walking can be beneficial for individuals with knee pain,” physical therapist Dody Deavours of AICA Orthopedics tells SheKnows, because it actually reduces stress on your knee joints. “Backwards walking emphasizes the posterior muscle groups, such as the hamstrings and glutes, rather than the quadriceps, which are typically overused in traditional forward walking,” Deavours explains. That shift in muscle engagement can lead to “a more balanced muscle strength around the knee, potentially reducing pain and improving joint function.” Plus, backwards walking can help you “enhance gait mechanics and hamstring flexibility,” physiotherapist Louise Hateley of In Stride Clinic tells SheKnows.

Decreasing the impact on your knees like this can have some surprisingly effective results. Deavours notes that it can help people suffering from conditions like patellofemoral pain syndrome (pain in the front of the knee or around the kneecap) or knee osteoarthritis (a degenerative joint disease usually caused by cartilage wear and tear, per Cleveland Clinic). And the science backs it up, with 2019 study finding that a six-week backwards walking program helped reduce pain and disability while strengthening quad muscle strength in patients with knee osteoarthritis.

How to walk backwards safely

Walking backwards sounds simple, but it’s important to start slowly, Hateley cautions. “Utilize the handrails [on the treadmill] to help you balance and start with five- to 10-minute sessions,” she suggests. “As your comfort and stamina increase, you can progressively extend the duration.” Deavours recommends doing two to three of these short sessions per week to start, as long as it doesn’t worsen any existing knee pain.

You can walk backwards on a treadmill or outside. While walking outside is more accessible, using a treadmill is typically safer because “it provides a predictable, flat surface and handrails for balance,” Deavours says. “If opting for outdoor walking, choose a familiar, flat path and have a companion for safety.” You should also make sure to wear comfortable, supportive shoes, keep your posture straight, and prioritize safety (no trips, slips, or falls here).

And while walking backwards can definitely help with knee pain within a larger strengthening or rehab program, “it shouldn’t take the place of other necessary exercises,” Hateley notes. If knee pain is something you struggle with, Deavours adds, other ways to find relief include strengthening the muscles around your knees (quads, hamstrings, glutes), stretching your lower body muscles, and doing low-impact activities like swimming and cycling to relieve stress on the knee.

As with any new exercise routine, you should also make sure to talk to your doctor before trying backwards walking, and stop if you continue to feel knee pain. Once you’ve gotten the green light, though, grab those handrails and give this funny-looking but seriously effective trend a chance.

Before you go, check out these essential gym items for rest and recovery:

One fun thing about me is that I don’t need a calendar to know when winter hits — I can just look at my daily step counts, because they fall off a cliff every November. I like working out (no really, I do!) it’s just that when the temperature starts to dip, there are about a thousand things I’d rather do than go for a run or walk. Yes, I could layer on my winter running clothes and go freeze my toes off for a couple miles, or I could bask on the couch in front of the heater, Netflix on, tea mug in hand, cookies within arm’s reach.

Luckily it’s 2024, and long gone are the days when leaving the house was your only option for getting your cardio in. We’re big proponents of cozy cardio here at SheKnows, which (for the uninitiated) basically means treating your cardio like self-care: turning on your favorite show, pulling on your softest leggings, sipping your favorite sports drink straight out of the prettiest Stanley cup you own. And if you don’t have the room or budget for a full treadmill or Peloton bike in your living room, never fear. We just stumbled upon a tiny stair stepper that TikTok loves, and it’s on sale on Amazon as we speak.

Sunny Health & Fitness 2-in-1 Stepper Machine

$62.99 $87.99 28% off

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And yes, we’re talking about stair steppers, not the Stairmaster machine you might be used to seeing at the gym, which is much bigger and bulkier. A stair stepper, and specifically the two-in-one stepper machine from Sunny Health & Fitness that TikTok loves, is just over a foot tall about 16 inches wide. (It does weight about 16 pounds, FYI.) It consists of two foot pedals, a digital monitor to track your steps, time, and calories burned, and adjustable screws so you can change the height or intensity of your workout at any time.

The size alone is a big selling point. Unlike a treadmill or exercise bike, you can quickly move this stair stepper from room to room, whether you want to work out in front of the TV, in the kitchen while your kids have breakfast, or while working at your standing desk. When you’re done, it’s small enough to stash under the couch or bed. We also love that the stepper comes with detachable resistance bands for upper-body moves like rows or bicep curls. The stepper by itself will work your legs and increase your heart rate, so adding the bands makes it a seriously efficient full-body workout.

These stair steppers first started to go viral on TikTok back in November, with creators like @lagaelle02 popularizing them with short, dance-inspired full-body workouts. Now that we’re fully in thick of winter, it’s seems everyone wants to get their hands on a stair stepper. “It looks easy, but it is a workout,” said creator @asiajae24. “I’m sore as hell, but baby, this thing works, and all I’ve been doing is 10 minutes a day,” she elaborated in a later video. “Don’t underestimate this! I feel it in my legs, my booty.”

Other creators like @janessadanielle29 tried the stepper while doing squats (my thighs are burning just thinking about it) and curls, while others simply set it up in front of the TV and pounded out 10K steps(!). One thing to note: the Sunny Health & Fitness stepper lists a max weight of 220 pounds, but another brand that creators tried out, the Niceday stepper, goes up to 300. (And, coincidentally, is also on sale on Amazon.) And if you’re the kind of person who likes to work out in a class setting or with an instructor, Sunny Health & Fitness and other creators offer free videos on YouTube.

Niceday Stair Stepper with Resistance Bands

$79.99 $99.99 20% off

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We all have our preferences when it comes to cardio (and workouts in general), but if your main concern is convenience and not having to leave your house — again, so key in the winter — this affordable, mini-sized stepper is a good place to start.

Before you go, build out your full home gym with these essentials:

First, Hudson started prioritizing strength training — something Hudson says she “never did” prior to working with her trainer Brian Nguyen. “That was something I never realized was a huge part missing,” she said.

When she started really listening to what her body needed — what Hudson calls “tuning in” to her body — she realized, “I don’t feel strong. I feel long and I love my Pilates but as I get older… am I doing enough [strength] exercises?”

Hudson still loves Pilates and dance workouts, but functional strength exercises like glute bridges, planks, bodyweight squats, and lunges are all key parts of her routine now. “As you get older, building a little more muscle is nice,” Hudson told Women’s Health in 2022. She also told the outlet that she’s also a fan of yoga, Tracy Anderson workouts, and running — so variety is clearly a priority.

Diet is also an important part of Hudson’s health and wellness. Protein, specifically, has become a priority for the How to Lose a Guy in 10 Days star. “We, especially women, should really be eating more protein, especially in the morning,” Hudson told Today.

ICDYK, protein is the macronutrient responsible for repairing and rebuilding your body’s tissue (aka helping you grow muscle or recover from a tough workout) among other jobs, like boosting your immune system and maintaining your body’s fluid balance. Per Mayo Clinic, the current recommended dietary allowance for protein is about 0.8 grams per kilogram of body weight. For a 150-pound adult, that comes out to about 54 grams of protein a day. But as we get older, some studies say that we should actually consume more protein, because our bodies don’t synthesize it as well. The National Institute on Aging says strength training is also important for maintaining muscle mass and bone density as our bodies age and change.

Of course, both strength training and healthy protein intake are crucial for health at pretty much any age. Hudson said she first started tracking her foods — and realizing how protein-deficient she was — back in 2011, while working on the movie Something Borrowed. She’d started a raw-food diet, which she said was “trendy” at the time, but ended up gaining weight.

“I didn’t understand what was happening because I thought I was eating so healthy and I cut out meat,” Hudson remembers. After she started logging her food intake, she realized her diet was lacking in balance. “I was eating about 3,000 calories of just nuts,” Hudson says. Realizing she had to make a change, the actor started eating more whole, plant-based foods and sources of lean protein (think: chicken, fish, tofu, Greek yogurt).

When it comes to staying healthy as we age, Hudson’s priorities of strength training and eating more protein are good ones — and so is her habit of “tuning in” to her body to figure out what she needs. “We’re constantly shifting, we’re constantly changing and we need to be nice to ourselves,” Hudson explained. “You’re always going to have regressions in life … but be kind to yourself and do not judge it. Just experience the things as they’re happening.”

Inspired to jump into a fitness routine? These essentials will help you build out your home gym: