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There are so many benefits of building endurance, and increasing your cardio can help you get there. When you hear “cardio” or aerobic exercise, what’s the first workout that comes to your mind? For many, it’s running. But there are so many other exercises that challenge your cardiovascular system—many of which are considered low-impact movements. Whether you’re a long-distance runner looking to swap mileage for cross-training or a recreational hiker searching for different ways to train indoors, your options for improving endurance are vast. Why is cardio essential for building endurance? According to George Eldayrie, MD, a sports medicine physician at Orlando Health Jewett Orthopedic Institute, improving your cardiovascular fitness is essential for building endurance. That’s because doing cardio regularly promotes positive physical adaptations in your muscles as well as your cardiovascular and pulmonary systems, which can boost your athletic performance, he says.…

Picture this: You and your partner are finally getting in some sexy time (or you’re having a solo session) when all of a sudden, you feel an intense pain that can only be described as a stabbing feeling up inside your vagina. What gives? You don't have your period, you’re not ovulating, and you don’t typically have pain during sex. Turns out, it’s quite possible that some rough sex caused you to bruise your cervix—the narrow, lower part of the uterus. A "bruised cervix" refers to an injury to that part of your reproductive system, though the name itself isn’t entirely accurate. “When you think of a bruise, you see this visible, bluish mark after some kind of hit or trauma,” says Dr. Rebecca Keith, a board-certified OB/GYN with Pediatrix Medical Group in Elizabethtown, Kentucky. “The cervix doesn’t necessarily bruise, but it can…

Around mile 10 of the Every Woman’s Marathon (EWM) in Savannah, Georgia, in November, my goal shifted from racing to the finish line to racing to the nearest porta potty. And then the next porta potty. It was the third marathon I’ve recently run where my stomach rebelled on me. But instead of stressing over the demise of my race pace—like I had the previous two times—I found myself embracing “party pace.” I high-fived as many kids as I could. I pulled out some dance moves at a neighborhood DJ station. I might have even downed a shot of beer in the final mile. (Hey, carbonation can soothe an upset tummy, right?) What made the difference this time around: I had a luxurious 7 hours and 45 minutes to get to the end and still be counted as an official finisher. Even if…

Welcome to the age of Aquarius. From January 19 to February 18, our lovably eccentric air signs are in the limelight. If you’re blessed to have an Aquarian in your life, you probably know that the sign of the water bearer beats to the rhythms of their own drum, whether it be with their desire to challenge the status quo or their futuristic style. Difficult as it might be to fully understand their unique vibe, thinking like the sign (or, in other words, outside the box) is a solid starting point as you shop for gifts for Aquarius. Known for being the most forward-minded zodiac sign, Aquarians look toward the future and have a keen eye for the next big thing. (They’re natural-born trendsetters!) Aquarians embrace innovation, thanks to their ruling planet Uranus, aka the planet of surprises and sudden changes. Uranus is…

Your daily horoscope brings a unique vibe. The sun just entered rebellious Aquarius and the moon is in charming Libra today, putting intellectual air signs in charge of the cosmos. When we put our thinking caps on and deal with problems through the lens of reason (rather than raw emotion), we can better navigate challenging changes. Socializing could feel edgy and enlightening at the same moment, as the people around us introduce new ideas that might help us see the world and our role in it in a whole new way. It’s empowering AF, and can show us what we’re truly capable of. Looking for even more astrology insights? Read your January 2025 horoscope and your full 2025 romance horoscope. Aries March 21–April 19 Relationships take center stage with the moon hanging out in your seventh house of partnership, Aries; you’re feeling quite…

Hot take: One of the best perks of being a runner is the built-in excuse to treat your feet to fresh kicks on the regular. (Seriously—experts recommend swapping out running shoes every 300 to 500 miles or about every six months, whichever comes first.) But if you have flat feet, style takes a backseat to comfort and support when choosing your next pair. Flat feet often lead to overpronation (when your feet roll inward too much while walking or running), which can cause aches, pains, and even injuries in your feet, knees, hips, and lower back. Therefore, the right sneakers can significantly impact providing support and stability for your arches. “It’s important to identify whether you have a flat, normal, or high arch because shoes designed to compensate for the impact of your feet can help prevent injuries and improve structural alignment and…

I’m a big fan of foam rolling to release muscle tension, but I find it’s usually more effective for my lower body than my chronically tight upper back and shoulders. That’s mainly because the sore muscles in those areas, especially around the shoulder blades, can be hard to hit in just the right spots. Flat foam rollers don’t always reach those upper-body nooks and crannies, while the raised points on grid rollers can be too intense or put pressure on the wrong places (ouch!). But as a fitness writer, I know there’s a wealth of research showing using a foam roller can improve muscle soreness, flexibility, and performance. For instance, 20 minutes of foam rolling on a high-density roller immediately and 24, 48, and 72 hours post-exercise was found to enhance recovery and reduce muscle tenderness due to delayed onset muscle soreness, according…

Your weekly horoscope for January 19 to 25, 2025, brings passion and drama. The week starts on a more positive note when Mercury in Capricorn connects with Venus in Pisces on January 19. Conversations go smoothly, and people understand one another better. You could also commit to a plan or a lover, or sign a contract. This bodes well for thinking long-term about your desires. On the same day, January 19, the sun moves into Aquarius. When the sun moves through Aquarius, you might find yourself in a more social mood. This is a beautiful time to focus on your sense of belonging and cultivating community with people you care about. Aquarius is often associated with the collective, so this is a great time to come together and give back through mutual aid or show up for your community. Consider volunteering in ways…

Season with salt and pepper. Salt your cooking water. Season to taste. If you’ve ever encountered a written recipe, you’re probably somewhat familiar with these phrases. Salt is omnipresent in cooking, and in food at large as well. Though it’s everywhere, there’s also a ton of conflicting advice when it comes to how much salt to use, which salt is best, and how much salt you should *actually* be having daily. The Food and Drug Administration (FDA) suggests no more than 2,300 milligrams of sodium per day. This equates to about one teaspoon of table salt (or iodized salt). But here’s the thing: Table salt is just one of many salts Americans use on a daily basis to flavor their foods, and those salts all vary on crystal size and how “salty” they taste. For example, coarse Kosher salt has 1,920 milligrams of…

In a world increasingly focused on external appearance, the notion of 'hotness' has historically been defined by societal standards and cultural benchmarks. However, a new social media sensation, the '75 Hotter' challenge, seeks to redefine this term by shifting the focus to self-care and personal well-being. This innovative challenge encourages participants to prioritize their physical, mental, and emotional health, encompassing a broader understanding of what it means to feel attractive.Originally inspired by the rigorous 75 Hard challenge that emphasizes strict dieting and intense physical workouts, the '75 Hotter' initiative, crafted by Austin-based content creator Jade Brandt, was launched in Fall 2023. Brandt’s reimagined approach embraces daily goals involving hydration, exercise, nutritious food intake, and positive self-talk, all aimed at fostering a healthier self-image.What is the 75 Hotter Challenge?The '75 Hotter' challenge encourages participants to adopt a series of wellness habits rather than a…