As we age, it’s vital to take care of our mental health just as much as our physical health. However, mental health can often be overlooked or dismissed in the context of aging.
This is especially true given the unique challenges that come with aging, such as retirement, health issues, and changes in social support systems.
As a result, many older adults may struggle with mental health issues such as depression, anxiety, and loneliness.
The World Health Organization stated that people aged 60 and over may double by 2050. However, there is a difference between aging and aging healthy. You might be aging but not healthy, and you can be aging but remain healthy and happy.
Research over the years has focused on physical factors that ensure healthy aging. But here in this article, we will explore some of the best mental health tips for healthy aging.
These mental health tips for healthy aging are meant help you maintain a positive outlook and improve your overall well-being.
7 Essential Mental Health Tips For Healthy Aging
Maintaining good mental health is crucial for healthy aging. Here are some tips to promote mental well-being as you age:
1. Stay socially engaged
One of the ways to ways to age healthy is to maintain strong social connections with family, friends, and community.
Social isolation has dire consequences that can affect your old age. The National Institute on Aging stated that social isolation and loneliness are linked to higher risks for anxiety, depression, cognitive decline, heart disease, obesity, and Alzheimer’s disease.
Being socially active is essential for older adults who want to live happily in their old age.
Building and engaging in social interaction activities, such as joining clubs, volunteering, or attending community events, can boost your physical health.
For instance, stress can lead to overeating, alcoholism, painkiller abuse, smoking, or gambling, which is unhealthy.
As an aged or aging person, find healthy ways to manage stress, such as practicing relaxation techniques (deep breathing, meditation), engaging in enjoyable activities, or seeking support from loved ones or professionals.
You can nap during the day, but this isn’t compulsory and is as crucial as a night’s sleep.
Establish a bedtime routine and create a comfortable sleep environment to allow you to achieve your seven to eight hours of uninterrupted bed rest.
Also, limit caffeine and electronic device use before bed. At least all electronic gadgets should be dropped off one hour before bedtime.
4. Practice mindfulness and self-care
Mindfulness and self-care play a significant role in promoting healthy aging. Incorporate mindfulness techniques into your daily routine to reduce anxiety and promote well-being.
Also, ensure to engage in self-care activities that you enjoy. It can be taking walks in nature, listening to music, practicing yoga, knitting, dancing, or engaging in creative pursuits.
Also, self-care means creating the “me” time to relax and escape from the bustle and tussle of urban life and adult struggle.
5. Stay mentally active
One of the mental health tips for healthy aging is to stay mentally active. Engage in activities that challenge your cognitive abilities.
It could be learning new skills, playing strategy games, doing crossword puzzles, or taking online courses.
Stimulating your cognition helps to keep your brain active and will slow down the cognition decline that comes with old age.
Furthermore, when you engage in mentally stimulating activities, it can also help improve memory, attention, and processing speed.
It is important to challenge your brain regularly with new and varied activities to keep it active and healthy as you age.
6. Maintain a positive outlook
One mental health tip you must obey to age healthily is to keep a positive outlook. Cultivate a positive mindset and focus on the good things in life.
Surround yourself with positive influences, practice gratitude, and engage in activities that bring you joy and fulfillment.
Ingratitude and a negative mindset can birth undesirable conditions in your body, which can shorten your life span.
8. Seek social support
Finally, seeking social support is my list’s last mental health tip for healthy aging. Don’t hesitate to contact loved ones or mental health professionals when you need support.
Sharing your feelings, concerns, and experiences can help alleviate stress and improve your mental health.
Remember, if you’re experiencing persistent sadness, hopelessness, or other concerning symptoms, seeking professional help from a healthcare provider or mental health specialist is essential.
Conclusion
Physical health tips cannot guarantee perfect aging, but when it is observed with healthy mental health tips, you will age healthily and happily. If you do your best to prioritize mental health as you age, you can enjoy your golden years with a greater sense of purpose, fulfillment, and joy.
If you’re anything like me, yogurt is a staple in your fridge—whether it’s for a quick breakfast, a snack, or even as an ingredient in recipes. But recently, I came across something I hadn’t paid much attention to before: grass-fed yogurt. It’s not the kind of thing you see in every supermarket (at least not where I shop), but it piqued my curiosity enough to dig deeper.
What exactly is grass-fed yogurt, and is it really better for you than the regular kind? From nutrition to potential health benefits, I found plenty of reasons why this lesser-known yogurt option might be worth seeking out. So, let’s explore what makes grass-fed yogurt different and whether it’s something you should add to your shopping list.
What Makes Grass-Fed Yogurt Different?
Grass-fed yogurt stands out because it’s made from the milk of cows that eat a grass-based diet instead of grains. This simple difference impacts the milk’s quality—and the yogurt’s nutrition.
Grass-Fed vs. Regular Yogurt: What’s the Big Difference?
The main difference is in the nutrients. Milk from grass-fed cows has higher levels of omega-3 fatty acids and conjugated linoleic acid (CLA), which are linked to heart and brain health. Regular yogurt, made from grain-fed cows’ milk, doesn’t offer as much of these benefits.
There’s also an ethical and environmental side. Grass-fed dairy often comes from cows that graze on pastures, which many people see as more humane and eco-friendly.
Is Grass-Fed Yogurt Healthier Than Regular?
Nutritionally, yes! Grass-fed yogurt typically has more omega-3s, CLA, and certain vitamins like A and E. These nutrients help support heart health, reduce inflammation, and provide an overall boost.
While it won’t transform your health overnight, grass-fed yogurt gives you more nutrients than regular yogurt and comes from a more natural farming process. It’s a simple swap with added benefits.
The Main Health Benefits of Grass-Fed Yogurt
Here’s a closer look at the key health benefits of grass-fed yogurt:
Rich in Omega-3 Fatty Acids Grass-fed yogurt is a good source of omega-3s, which support brain health, heart health, and reduce inflammation. These healthy fats are more abundant in grass-fed dairy because cows eating fresh grass produce milk with higher omega-3 content.
High in Conjugated Linoleic Acid (CLA) CLA, a fat found in higher levels in grass-fed dairy, has been linked to improved metabolism, reduced body fat, and even anti-cancer properties. This nutrient is unique to animal products and is especially potent in grass-fed options.
Packed with Essential Vitamins Grass-fed milk naturally contains more fat-soluble vitamins like A and E. These vitamins are crucial for maintaining healthy skin, vision, and immune function. Vitamin E, in particular, acts as a powerful antioxidant that protects your cells from damage.
Probiotic Powerhouse Like all yogurts, grass-fed varieties are loaded with probiotics. These beneficial bacteria support digestion, improve gut health, and even strengthen your immune system. A healthy gut microbiome can also positively influence mood and overall well-being.
Anti-Inflammatory Benefits The nutrient-dense profile of grass-fed yogurt—including omega-3s, CLA, and antioxidants—helps combat inflammation in the body. Chronic inflammation is linked to many diseases, and grass-fed yogurt may help reduce these risks over time.
Trace Phytonutrients Grass-fed yogurt may contain small amounts of phytonutrients like carotenoids and flavonoids, thanks to the cows’ grass-based diet. These compounds, which act as antioxidants, can provide added cellular protection and enhance the yogurt’s overall nutritional profile. However, their levels in yogurt are minimal compared to other grass-fed dairy products like butter or milk.
Making the switch to grass-fed yogurt not only enhances your diet with these added health benefits but also supports more sustainable and humane farming practices. It’s a win-win!
The Nutrition Breakdown
Grass-fed yogurt has a reputation for being healthier, but what does that really mean? To find out, I compared a few popular grass-fed yogurt brands with a regular, non-organic option. Here’s what I discovered.
Nutrition Comparison of Grass-Fed and Regular Yogurts
What Stands Out in Grass-Fed Yogurt?
Grass-fed yogurt, especially Greek-style options, often packs more protein and healthy fats. But not all grass-fed yogurts are the same, and the type (Greek vs. natural) plays a big role in their nutrition.
Protein Content: Why Greek Grass-Fed Wins
If protein is your priority, Greek-style grass-fed yogurts like Brown Cow Organics lead the pack with 7.8g per 100g. Even Manor Farm Natural Yogurt, while not Greek, holds its own at 7g—outshining regular Tesco Natural Yogurt with 5.2g.
However, grass-fed doesn’t always mean higher protein. Take Yeo Valley Natural Yogurt (at least 60% grass-fed): it only delivers 4.2g of protein, less than Tesco’s regular yogurt. This shows that grass-fed alone doesn’t guarantee superior protein levels—type matters too.
What About A2 Protein?
You may have heard of A2 protein, often highlighted in grass-fed yogurts. A2 beta-casein protein is believed to be easier to digest for some people, especially those who struggle with regular dairy. While not all grass-fed yogurts contain A2 protein, brands that use milk from heritage breeds or pasture-raised cows are more likely to include it.
If you’ve noticed better digestion with grass-fed options, A2 protein might be a factor, but it’s not guaranteed unless the yogurt is labelled as such.
Naturally Occurring Sugars: What’s the Deal?
The sugars in plain yogurt are naturally occurring, coming from lactose, the sugar found in milk. For example, Daylesford Organic Natural Yogurt lists 7.8g of sugars per 100g, while Greek-style yogurts like Brown Cow Organics are slightly lower at 6.1g.
These sugars are part of what makes yogurt creamy and satisfying, but the key is to avoid added sugars in flavoured varieties. If you’re sticking with plain yogurt, the sugar content is purely from milk’s natural goodness.
Fat Content: Creamier Isn’t Always Heavier
Grass-fed yogurts like Manor Farm Natural Yogurt are rich in fat (8g per 100g), giving them a luxurious texture. Regular yogurts like Tesco Natural Yogurt are lighter at 3.8g, making them a better option if you’re looking for something leaner.
Calories: The Role of Greek-Style Yogurt
Greek-style yogurts like Brown Cow Organics are more calorie-dense because they’re strained, which concentrates nutrients. At 104 kcal per 100g, they’re higher than natural options like Yeo Valley, which has just 72 kcal.
Organic vs. Grass-Fed: Which One Should You Choose?
This can get a little confusing because while both organic and grass-fed yogurts are excellent options, they aren’t the same thing. Here’s how they differ:
Organic Yogurt Organic yogurt comes from cows raised without synthetic pesticides, antibiotics, or hormones. Their feed is also organic, but it may include organic grains rather than grass. This means organic yogurt doesn’t always have the same boost in omega-3 or CLA levels as grass-fed yogurt.
Grass-Fed Yogurt Grass-fed yogurt focuses on what the cows eat: primarily or exclusively grass. This diet contributes to the higher levels of omega-3 fatty acids, CLA, and other nutrients we’ve discussed. However, grass-fed yogurt might not always meet organic standards unless explicitly certified.
The Verdict: If you want the best of both worlds, look for yogurt labelled organic and grass-fed. If you have to choose, grass-fed yogurt typically offers greater nutritional benefits due to the cows’ diet.
Where to Buy Grass-Fed Yogurt
Finding grass-fed yogurt in the UK can be a bit tricky, as it’s not widely available in regular supermarkets. However, there are still plenty of options if you know where to look.
Your Go-To Options for Grass-Fed Yogurt
Supermarkets: Yeo Valley organic yogurts, available in Tesco, Sainsbury’s, and Asda, are at least 60% grass-fed. While not fully grass-fed, they’re a decent compromise when other options are hard to find. Waitrose also stocks higher-quality yogurt, so it’s worth checking there too.
Local Farm Shops and Butchers: Many farm shops and butchers carry locally made grass-fed yogurt, often from smaller, regional producers.
Independent Health Shops: Health food stores and independent grocery shops are more likely to carry grass-fed or organic yogurts from specialty brands.
Milk Delivery Services: Services like The Modern Milkman or other local milk delivery services may stock grass-fed yogurt alongside other dairy products.
Online Options: Websites like Abel & Cole offer a selection of organic and grass-fed yogurts for delivery straight to your door.
For the best options, check out local farm shops or specialty retailers, as they’re more likely to stock fully grass-fed yogurt from smaller producers. If convenience is key, Yeo Valley is a reliable option available in major supermarkets.
Final Thoughts
Grass-fed yogurt is more than just a label—it’s a step toward healthier eating and more sustainable food choices. With its higher protein content, healthier fats, and ethical farming practices, it stands out as a smarter option for those looking to make more conscious decisions about their diet.
While it may be a bit pricier or harder to find than regular yogurt, the benefits to both your health and the environment make it worth the effort. Whether you’re after better nutrition or simply want to support more natural farming, grass-fed yogurt is a choice you can feel good about.
If fully grass-fed isn’t available, partially grass-fed options like Yeo Valley are a good compromise. Either way, incorporating this nutrient-rich yogurt into your routine is a small change with meaningful benefits.
Before becoming a FIT4MOM franchise owner, Dana worked as a Health & Wellness Coordinator and Personal Trainer. Once she became a mom, her career took an unexpected turn. “When I went back to work after maternity leave, my job didn’t respect my journey as a new mother,” she explains. “They completely changed my position and hours, and expected me to work long hours that kept me away from my newborn son. That’s when I knew I had to make a change.”
It was during that challenging time that she realized what she truly wanted: the flexibility to spend more time with her son and the opportunity to contribute to her family in a way that didn’t sacrifice her well-being. “I felt lost, lonely, and anxious during the fourth trimester,” she says. “I lost my identity, and I poured everything into my son.”
When the opportunity to become a FIT4MOM instructor came up, she knew it was a chance to not only rediscover her identity but also help other moms find their own balance. “When I was offered the chance to purchase the franchise, it felt like the door to everything I’d ever wanted opened wide,” she says.
Owning a FIT4MOM franchise allows Dana to create her own schedule, prioritize her health and wellness, and be present for her family. “It gives me the flexibility to spend time with my son, attend school events, and still contribute to my family,” she explains. “And I get to snuggle all the babies and fill my cup every day!”
No matter what so-called gurus tell you on Instagram, struggling with motivation is normal.
It’s part of the process. We all experience days and weeks when it’s hard to get your butt in gear, especially when it comes to fat loss.
Overcoming Low Motivation: Key to Sustainable Fat Loss
When it’s been a struggle to start your workouts lately, it doesn’t mean you failed or don’t “want it” bad enough. It means you’re human.
Welcome to the club.
As we share with our coaching clients, what separates people who build long-term healthy habits for successful fat loss from ones who don’t isn’t motivation. The difference is finding inspiration when low motivation slows you down.
The Secret to Motivation in Your Fat Loss Journey
The “secret” to motivation is that it follows actions.
Most people wait to feel motivated to take on the challenges of becoming better and losing fat. In reality, you have to push yourself through some tough days when you don’t feel like it, and—if you can—that’s when the motivation will increase.
People who build long-term exercise habits for effective fat loss know you don’t wait for motivation; you create it.
As habit expert James Clear says, “Getting started, even in very small ways, is a form of active inspiration that naturally produces momentum.”
When our clients reach out to us for help “getting motivated” again for their fat loss goals, we usually don’t give them rah-rah speeches. Instead, we work together to discover small action steps they can take today.
The 2-Minute Rule: Jumpstarting Your Fat Loss Workouts
A fantastic way to create a small action step is the 2-minute rule.
Popularized by the previously mentioned James Clear, the Two-Minute Rule is a proven strategy: ‘When you start a new habit, it should take less than two minutes to do.’ This rule is a reliable way to eliminate obstacles andkickstart action.
If checking off workouts consistently is challenging, the 2-minute rule is about finding ways to get your workout process started quickly.
Ourcoaching client Tony was struggling to make his fat loss workouts happen:
“I just am not feeling motivated to train. I wake up in the morning, get my pre-workout, and suddenly just say to myself, nope – not doing it today. Then I mentally have a little tug of war for 5 minutes or so before I commit to skipping out.”
To help him regain momentum for his fat loss journey, I suggested a 2-minute approach: drink his pre-workout, put on his shoes, and get in the car.
That’s it.
What happens after his 2-minute rule habit might be challenging (the workout), but your 2-minute rule action step should be easy. The idea is to make it easy to start. Once you’ve started, it’s easier to continue.
Outside of your workout, here are a few more fat loss-specific examples of how to apply the 2-minute rule:
Meal prep: Spend 2 minutes chopping vegetables or portioning out snacks.
Hydration: Fill a large water bottle and place it somewhere visible.
Mindfulness: Do a 2-minute breathing exercise to reduce stress-related cravings.
Movement: Do 2 minutes of bodyweight exercises like squats or push-ups.
Planning: Spend 2 minutes writing down your goals for the next day.
These small, 2-minute actions might seem insignificant, but they’re powerful momentum builders. They bypass the need for motivation and create a pathway to consistent action.
Remember, motivation isn’t a prerequisite for action—it’s often a result of it. By focusing on these small, manageable steps, you’re not just waiting for motivation to strike; you’re actively creating it.
So, if you’re feeling stuck in your fat loss journey, don’t wait for the perfect moment or burst of inspiration. Instead, ask yourself: What small action step can I take today to help build momentum?
Choose one 2-minute action and commit to it right now. Your future self will thank you for taking that first step, no matter how small it might seem.
B.J. holds a B.S. in Health and Human Performance and multiple certifications, including Precision Nutrition Level 1 and BioForce Certified Conditioning Coach. Over his 14-year coaching career, he’s been fortunate enough to coach a wide range of clients. From online clients looking to get in great shape to CEO Nate Checketts (Rhone) and CEO Marcelo Claure (Softbank), and professional skateboarder Sean Malto. Before beginning his training career, he was a sports science lab research assistant.
Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work.
Wearable fitness technology has come a long way in recent years, transforming from simple step counters into powerful tools that guide, track, and optimise our health journeys. In 2025, wearables are no longer just accessories—they’re personal trainers, health coaches, and motivators wrapped around our wrists. By leveraging real-time analytics, customised workout plans, and advanced health monitoring, they are redefining how we set, track, and achieve our personal fitness goals.
Real-Time Analytics: Immediate Feedback For Smarter Workouts
One of the most significant advancements in wearables is their ability to provide real-time analytics. Whether you’re running, cycling, or lifting weights, your wearable offers instant feedback to keep you on track and help you optimise performance.
Take pacing and heart rate monitoring, for example. For runners, this data ensures you stay in the ideal zone to achieve maximum efficiency without burning out too soon. If you’re lifting weights, calorie burn tracking and heart rate variability allow you to tweak your intensity mid-session to align with your goals, whether it’s fat loss or muscle gain.
Real-time alerts also act as virtual coaches. If your heart rate rises too high, you’ll get a reminder to slow down. If you’re falling short of your calorie target, you’ll know to push a little harder. This immediate feedback ensures every session is tailored to what your body needs in the moment.
Imagine finishing a workout and seeing not just how many calories you burned, but also how well you stayed in your target zones. That kind of insight keeps you motivated and ensures every step, rep, or pedal stroke gets you closer to your fitness goals. A well-fitted tracker like the Fitbit Charge 5 Strap can make all the difference in providing accurate and consistent feedback throughout your day.
Customised Workout Plans: Your Personal Trainer In A Wearable
Gone are the days of generic workout programs that don’t fit your lifestyle. Modern wearables harness AI-driven technology to design customised plans tailored to your fitness level, goals, and preferences.
For example, a running plan can gradually increase distance or speed based on your performance data, helping you train efficiently without risking injury. If you’re into strength training, wearables monitor fatigue and muscle recovery to adjust your plan, ensuring you maximise gains while giving your body the rest it needs.
The beauty of customised plans is their adaptability. If you’re recovering from an intense workout or a poor night’s sleep, your wearable might suggest a lighter day of yoga or active recovery. On the flip side, if you’re smashing your targets, it may push you to the next level.
With AI-powered wearables, your workout plan isn’t a one-size-fits-all approach—it evolves with you, acting like a personal trainer that’s accessible 24/7.
Health Monitoring: The Future Of Fitness And Preventive Care
Wearables are no longer limited to tracking workouts. They now provide advanced health monitoring, enabling users to take a more proactive approach to their overall wellbeing.
Metrics like heart rate variability, blood oxygen levels, and sleep quality offer a deeper understanding of your body’s needs. For instance, tracking sleep patterns allows you to improve recovery and energy levels, directly enhancing your workout performance. Similarly, monitoring stress levels and recovery times ensures you don’t overtrain or risk burnout.
This preventive approach helps users spot trends before they turn into problems. If your wearable detects signs of fatigue or elevated stress, it can recommend adjustments—whether that means swapping an intense workout for rest or focusing on mindfulness and hydration.
By connecting fitness and health monitoring, wearables empower users to achieve better results while safeguarding their overall wellness.
In 2025, wearable fitness technology is more advanced and user-friendly than ever, redefining how individuals set and achieve their personal goals. Through real-time analytics, customised workout plans, and health monitoring, wearables don’t just track progress—they optimise it.
Whether you’re a seasoned athlete or someone just starting their fitness journey, wearables offer the tools and insights to help you succeed. By making data actionable, they ensure that every effort counts toward achieving your best self.
With the right wearable, like a well-fitted Fitbit Charge 5 Strap, you’re not just staying active—you’re staying ahead and hitting all those personal fitness goals in 2025 and beyond.
Are greens powders actually worth it? The truth is, that depends. What does it depend on? Dosing. When I say dosing, I’m referring to the actual amounts per ingredient, not the micronutrients or vitamins derived from those ingredients. We’re going to dig into whether or not greens powder supplements are worth the squeeze.
Greens powders are dietary supplements, created from real foods, typically derived from fruit and vegetables, as well as superfoods, and highly nutritious green-blue algae, like spirulina.
Here are the facts.
Most greens powders are under dosed. What does that mean? It means, that greens powders do not contain enough, or high enough amounts of the ingredients included, to have any health, or performance benefit.
So how do you know, what is enough? The easiest way is to compare nutrition labels when you’re getting ready to purchase a greens supplement. Look at serving size, as well as the ingredients included, and how much of each ingredient it has. If the greens powder uses proprietary blends, unfortunately, you will not know the amount of each ingredient, and you can only rely on the total amount.
For example, Swolverine’s Greens+Reds contains 15.2G of greens per serving. That is quite the hefty amount. What that means, is that it packs more greens per serving, than most greens supplements created.
Let’s compare that to the most popular greens supplement out there, Athletic Greens, or AG1. AG1 contains 12g per serving. That means, it has less of the proven greens ingredients you need to derive vitamins and minerals from whole foods.
Ok, then WHY does AG1 have over 100% the daily recommended value of most vitamins and nutrients, and Swolverine’s Greens does not?
AG1 adds synthetic vitamins and minerals. The fact of the matter, is that dehydrated greens ingredients, do not yield nearly the number of vitamins and minerals you would think. The dehydration and drying process strips a ton of micronutrients from these ingredients when they are manufactured. Therefore, to get 100% of your daily value of recommended vitamins and minerals, you must add those ingredients into a greens powder.
If you look at the label closely, AG1 only has just over 10g of greens, per serving. The rest is comprised of added synthetic vitamins, probiotics, and digestive enzymes. This is the reason for the insane price tag, because really, AG1 is a multivitamin and greens powder combined.
Is AG1 a bad product? No absolutely not. However, the point here, is that dosing, is important when you are looking for a greens powder, that yields vitamins and minerals from whole foods, not synthetic vitamins.
Another example of a greens powder, is Transparent labs. The dosing is spot on at 15.5g per serving, yielding high amounts of spirulina, and chlorella. However, it doesn’t do well on the vitamins and nutrients side. That’s because it only has 6 total ingredients, half of which are fiber and prebiotics.
Thus, you won’t derive the vitamins and minerals you need from a greens powder like this, even though the ingredients are clinically dosed. You need a more diverse set of ingredients, to get more vitamins and nutrients.
Here’s what you need to look for when you’re getting ready to make a buy a greens powder.
Make sure it is proprietary blend free. If it’s not, you’ll never know the true dosages, making your choice, completely based on, well nothing.
Does it have enough ingredients to yield a good number of vitamins and minerals. Make sure your greens powder has a good mix of ingredients. Most greens powders do a good job of this, however this leads us into the third point.
Even though most greens powders add a great variety of ingredients, they are all under dosed meaning you get little to no vitamins or minerals from the natural ingredients, therefore making it a waste of money. Best just stick to the raw broccoli and kale.
If your greens powder is dosed correctly and has a great mix of ingredients, then it can be an extremely beneficial supplement to your overall health and wellness. A well formulated greens powder, can help improve energy levels, increase workout performance, and provide tons of beneficial antioxidants, to fight inflammation and keep you healthy. Just make sure, you do your research before clicking buy now.
Looking for an amazing proprietary blend free greens powder to help power your active lifestyle?
Greens+Reds is a high-quality, proprietary blend-free combination of Organic super greens and antioxidant-rich reds. Greens + Reds contains powerfully rich organic super greens from land and sea like Spirulina, Chlorella, Wheat Grass, and reds including Organic beets, Pomegranate, Bilberry, Blueberry and Organic Turmeric to improve your energy levels, bridge the gaps in your daily diet, and promote overall health and wellness.
SWOLVERINE IS AN ENDURANCE ATHLETE AND ACTIVE LIFESTYLE BRAND. MADE FOR THE ELITE ATHLETE, AND THE STRONG-WILLED OUR PRODUCTS WERE DESIGNED TO FUEL YOUR ATHLETIC PERFORMANCE. WE PERFORM WHEN YOU PERFORM.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
The health, fitness, and wellness world is rapidly evolving with lots of big advancements predicted for this upcoming year. In 2025, we’ll see exciting shifts that reflect our growing desire for holistic, personalized care and technology-driven solutions. Whether you’re a personal trainer, health coach, or nutritionist, understanding these trends will help you stay ahead and offer your clients the best possible service.
“2025 is going to be a year of big growth in the wellness industry. With technology and a holistic approach to health leading the way, we’re excited to see the impact it will have on our profession and the clients we serve.” – Diane Vives, Senior Director, Health & Wellness Professional Education
Let’s jump into the top health, fitness, and wellness trends for 2025 and how you can stay ahead in this dynamic industry.
Top 2025 Health and Wellness Trends and Takeaways
1. Holistic Health Approaches Take Center Stage
As people continue to focus on overall well-being, 2025 will see a rise in holistic health practices that include physical, mental, and emotional wellness, and more. Holistic approaches are becoming central to how people approach their health.
AFPA embraces The Seven Dimensions of Wellness—physical, emotional, social, intellectual, spiritual, environmental, and occupational wellness—in our certifications. This ensures our students graduate with a comprehensive view of wellness, ready to address and honor all aspects of a person’s health.
“As a personal trainer, I’ve learned that true success comes from guiding clients to thrive- not just in the moment for a short-term goal but for a lifetime. By embracing a holistic approach, we can address their physical, mental, and emotional well-being, building a foundation for sustainable health and inspiring an active lifestyle that supports their immediate goals and long-term vision of wellness.” – Diane Vives, Senior Director, Health & Wellness Professional Education
How to Adapt: Are you already considering the whole person in your coaching approach? If not, examine how it might enhance the way you train, coach, or educate and improve client results. You could also consider expanding your education to include holistic approaches, such as stress management and mindfulness training.
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2. Tech-Driven Personalization in Fitness and Health
Technology is revolutionizing fitness like never before, with AI-driven tools and wearables creating hyper-personalized fitness and health experiences in real-time. Consumers now want fitness programs tailored to their unique needs and goals with recommendations to positively impact their health.
From AI-powered platforms like Future to advanced wearables like WHOOP, the Oura Ring, and the Apple Watch, technology is shaping customized health and fitness journeys, providing more data than ever. Fitness professionals can use these tools to provide real-time insights and optimize client performance.
How to Adapt: Embrace wearable technology in your coaching strategy. Learn to interpret data from fitness apps and wearables to offer personalized insights and recommendations.
3. Functional Fitness and Longevity Workouts
Functional fitness focuses on exercises that improve mobility, stability, and endurance, critical for aging well and maintaining an active lifestyle. In 2025, this trend will grow as people seek long-term solutions for aging gracefully and avoiding injury.
How to Adapt: Create programs that incorporate functional exercises for mobility, balance, and strength. Use tools like kettlebells and resistance bands in your programs, and offer workshops on avoiding injury.
4. Mental Fitness and Resilience Training
Mental health is now recognized as equally vital to overall well-being as physical health. As awareness of mental well-being continues to grow, practices like mindfulness, meditation, and resilience training are emerging as essential tools for maintaining a balanced and healthy lifestyle.
How to Adapt: Personal trainers, health coaches, and nutritionists are not trained mental health professionals and cannot offer counseling services.However, it is important to remember that your clients may want to also improve their mental fitness in addition to their physical health. Consider partnering with a licensed psychologist, mental health counselor (LMHC), or another type of therapist to refer clients for counseling.
5. Corporate Wellness Expansions
Corporate wellness is becoming a major focus in 2025. Companies are increasingly recognizing the link between employee well-being and workplace productivity. Expect to see more businesses offering holistic wellness programs that address physical, mental, and emotional health.
How to Adapt: Offer workplace wellness services, such as fitness classes, nutrition workshops, and wellness challenges.
6. Personalized Nutrition Through AI
AI is transforming how we approach nutrition, offering highly personalized diet plans based on an individual’s unique health data. This trend empowers people to make data-driven decisions about their nutrition for better health.
Tools like EatLove or Nutrino analyze dietary preferences, allergies, and health goals to create customized meal plans, and platforms like Lumen offer metabolic analysis to help users understand how their body processes carbs, fats, and proteins.
How to Adapt: Be aware of the latest and most used AI-powered nutrition apps your clients may ask you about. Help clients interpret their health data and educate them on health and nutrition fundamentals to support their success.
7. Hormone Health Awareness
Hormone health is gaining attention in 2025, as people learn about its critical role in metabolism, energy, mood, and sleep. There’s an increasing interest in optimizing hormonal balance through nutrition, fitness, and lifestyle changes.
How to Adapt: Stay educated about hormone health and its impact on overall wellness. AFPA offers a Hormones and Women’s Health course for continuing education. Integrate hormone-balancing practices into your coaching, and educate your clients on nutrition and lifestyle strategies to support hormonal balance.
Conclusion
By staying informed and adapting to these trends, health and wellness professionals can offer better, more personalized services to clients in 2025. Let’s embrace these changes and continue to lead the way in helping people achieve their healthiest selves.
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I’m sharing with you 9 of the best cardio workouts for weight loss as a fitness expert with decades of experience who has trained thousands of women. Get fit, feel great, and boost energy without any running!
Cardio exercise is a fantastic way to lose weight while improving your overall health. While strength training is important to boost your metabolism (and you will hear me on my soap box talk about how important it is for middle-aged women), you also need cardio workouts for weight loss. (I have some sneaky weight loss hacks to include with your cardio, too!)
It drives me nuts when women tell me their fitness trainer told them they don’t need cardio. If you have a heart, then you need cardiovascular exercise!
The biggest issue is that most women think about running as the best cardio for weight loss. There is nothing wrong with running, but as we age, for many of us, it is a daunting, joint-pounding option that sounds horrible. And if it sounds horrible, you aren’t going to do it.
So whether you’re a beginner, fitness enthusiast, or even looking to lose 10 pounds in a month, I’ve got you covered. From walking to swimming to dancing and low-intensity to high-impact, there is something for everyone.
Most importantly, just remember, the best physical activity is something you LIKE to do so you stick with it. Consistent cardio is an important stepping stone in your health and weight loss journey.
So, which type of cardio are you going to try first?
1. Walking [Burns 300-400 calories/hour]
Yes, walking! Perhaps the most straightforward, most available exercise around, walking is not only a great way to burn calories, but it’s also a low-impact workout that most people can do.
However, a leisurely evening stroll won’t make the cardio cut. For burning more calories and fat, you need a brisk, moderately fast pace. According to the Mayo Clinic, regular brisk walking can help you:
Maintain a healthy weight
Prevent or manage various conditions, including heart disease, high blood pressure, and type 2 diabetes
Strengthen your bones and muscles
Improve your mood
Improve your balance and coordination
The faster, farther, and more frequently you walk, the greater the benefits. You can walk outdoors on the sidewalk, go for a hike, give rucking a try, hit the treadmill at the gym, or even use a walking pad under your desk during the workday!
Tip: If you’re using a treadmill, try adding an incline to torch more calories and tone your glutes and thighs.
2. Climbing Stairs [Burns 500-800 calories/hour]
Are you looking for an efficient cardio workout for weight loss that engages your lower body muscles and elevates your heart rate? Look no further than stair climbing.
This challenging exercise can be done at home, in a gym, on a stair climber, or even on outdoor stadium steps, making it a versatile option for any fitness routine.
Here are a few tips to help you get started with climbing stairs for cardio exercise:
Proper Form and Techniques
When stair climbing, it’s essential to maintain proper form to maximize the benefits and prevent injuries. Keep your back straight, engage your core muscles, and step up one stair at a time.
Avoid using the railing for support and try to push off with your toes to engage your calf muscles. As you progress, you can increase your speed, step height or try skipping one or two stairs.
Progressive Overload
Just like with other exercises, it’s crucial to gradually increase the workload to keep challenging your body and avoid plateauing. Start with a few flights of stairs and gradually increase the duration and intensity of your workout.
You can also add weight by wearing a backpack or carrying dumbbells to make the climb more challenging.
3. Kettlebells [Burns 500-800 calories/hour]
A kettlebell is a cannonball-shaped weight that produces a powerful, effective workout. Kettlebell workouts combine strength training with cardio and can help you burn up to 20 calories per minute (the equivalent of running a 6-minute mile.)
Now that’s getting the most from your workout time!
According to the American Council on Exercise, kettlebells can provide a higher intensity workout than the usual strength training routine in a shorter amount of time. This is because kettlebell training simultaneously works your cardio endurance while building muscle strength, balance, and flexibility.
Try this 10-minute kettlebell workout for a great introduction to how to use kettlebells, as well as a powerful 10-minute workout.
4. Jumping Rope [Burns 600 calories/hour]
Aside from being a fun pastime, jumping rope is an effective cardio workout that can help you lose weight. By engaging your whole body, it burns a significant amount of calories and improves coordination, balance, and agility.
One of the best cardio exercises for weight loss is jumping rope. It’s not only a calorie blaster but helps build bone density, strengthens your legs, makes your heart stronger, and improves coordination, balance, and agility.
Moreover, it is a low-cost activity that can be done almost anywhere.
Fun fact: you’d have to run an eight-minute mile to work off more calories than you can burn jumping rope. An additional bonus is that, if done correctly, this exercise is a lower impact than running.
Jumping rope is also a great form of plyometric workout, where both feet are off the ground. Plyometrics get your heart pumping and burn calories quickly and effectively.
Other forms of plyometrics include exercises like:
5. High-Intensity Interval Training (HIIT) [Burns 500-800 calories/hour]
If you’re short on time but still want to burn calories with intense exercise and get in shape (and get rid of any stubborn belly fat), HIIT is the way to go. This popular cardio workout technique involves short bursts of high-intensity exercise followed by brief rest periods.
These workouts can be done in as little as 20 minutes and are known for their ability to burn calories not just during the workout, but even after, thanks to the “afterburn effect.” HIIT workouts also trains and conditions both your aerobic and anaerobic energy systems.
HIIT exercises can range from bodyweight movements, such as burpees and jump squats, to using equipment such as kettlebells and resistance bands. The training can also be done with treadmills, outdoor walking, swimming, cycling, and elliptical machines.
Most programs will have you push hard for a work session (between 20-30 seconds), with a short 10-20 second rest in between. The key is to push yourself to your maximum effort during the high-intensity work portion and then allow your body to recover during the rest periods.
With HIIT, a lack of time is no excuse: a 20-minute HIIT session is more effective at burning calories and fat overall than a 60-minute jog.
Cycling is a low-impact exercise that increases your heart health, strengthens your leg muscles, and burns some serious calories.
If you’re looking for an effective workout that can help you lose weight while being gentle on your joints, cycling might be the perfect fit for you. This low-impact cardio exercise can be done indoors or outdoors, and it’s suitable for different fitness levels.
When cycling, you target your lower body muscles, such as your glutes, quads, and hamstrings, and you also improve your cardiovascular health. According to Harvard Health Publishing, the average person burns between 250-300 calories per 30 minute session of cycling exercise.
*Calorie burning varies depending on factors such as body weight, intensity, and duration of the workout.
Indoor Cycling
If you prefer working out indoors, you can try spinning or indoor cycling classes, which simulate outdoor biking. These classes typically last 45-60 minutes and can be adjusted to your fitness level.
You can also invest in a stationary bike and exercise at home while watching TV or listening to music. Just make sure to adjust the seat and handlebars correctly to prevent injuries and maximize your potential.
Outdoor Biking
If you enjoy being in nature, outdoor biking can be a fun and challenging way to lose weight. You can explore different terrains and routes, challenge yourself with hills and sprints, and enjoy the fresh air.
Outdoor cycling also fills your need for fresh air and vitamin D.
7. Rowing [Burns 500-600 calories/hour]
Rowing is a full-body exercise that builds muscle mass by working the biceps, triceps, shoulders, back, glutes, quads, and hamstrings. In addition to all this strength training, keep in mind that the cardio benefits of rowing are intense!
Indoor rowing machines, also called “ergs” or “ergometers,” have long been used by crew teams who want to maintain their training during the winter months. But over the years, they’ve also gained popularity with other people—anyone who wants a total-body workout that’s low-impact and gets your heart rate up.
Benefits of Rowing for Cardio Exercise
Low impact
Full body workouts
Meditative
Simple
High calorie burn
Most gyms have a rowing machine section, and there are even some group fitness rowing classes you can take.
According to Harvard Health Studies, rowing burns between 250-300 calories in a 30-minute session.
8. Dancing [Burns 300-600 calories/hour]
Are you tired of the usual workouts and looking for a fun and engaging way to get your heart rate up and shed those extra pounds? Look no further than dance workouts!
Dancing not only burns calories but also helps improve endurance, coordination, and flexibility. Some popular dance styles for weight loss include Zumba, hip-hop, and salsa.
You don’t need to be a professional dancer to benefit from dance workouts. Many classes cater to beginners and offer modifications to suit different fitness levels. You can also do these cardio sessions right in the comfort of your own home!
The amount of calories you’ll burn depends on the intensity of your workout, and the type of dance:
Zumba (460-920 calories/hour)
Hip Hop (500-1,000 calories/hour)
Salsa (400-800 calories/hour)
*Calorie burning varies depending on factors such as body weight, intensity, and duration of the workout.
In addition to being an effective workout, dance workouts are also a great way to have fun and socialize while achieving your weight loss goals. Grab a friend or join a class to add some excitement to your fitness routine.
So, put on your dancing shoes and start burning those calories!
9. Swimming [Burns 250-900 calories/hour]
Swimming is an excellent low-impact cardio workout that provides a full-body workout without putting stress on your joints. With the resistance of the water, swimming works nearly every major muscle group in your body, which can lead to improved muscle tone and overall fitness levels.
Additionally, swimming helps to improve your cardiovascular endurance, making it a great form of aerobic exercise that can aid in weight loss.
There are several different swimming strokes that you can try, including:
Freestyle (400-700 calories/hour)
Breaststroke (400-600 calories/hour)
Backstroke (250-400 calories/hour)
Butterfly (600-900 calories/hour)
*Calories burned per hour are based on an average weight of 155 pounds (70 kg) and vary depending on several factors, including body weight, swimming intensity, and stroke.
Each stroke targets a different set of muscles, allowing you to vary your workout and keep things interesting. For beginners, starting with the freestyle stroke is often the easiest to learn and most effective for burning calories.
If laps aren’t you’re thing, I recommend trying my 30 minute pool workout with simple but effective exercises for any age.
Swimming is a fun and effective way to burn calories, improve endurance, and tone your muscles.
Whether you prefer swimming laps in a pool or splashing around in the ocean, make sure to incorporate this low-impact cardio workout into your fitness routine for maximum weight loss results.
The Bottom Line
Now that I’ve shared my favorite types of cardio workouts for weight loss, it’s time to take action and start incorporating them into your fitness routine.
Remember that consistency is key, and small changes can lead to significant results. Whether you prefer walking, cycling, or dancing, choose an activity that you enjoy and stick to it.
Cardio workouts can be challenging, but they are also rewarding.
They not only help you lose weight and improve your physical health but also boost your mental well-being. So take the first step today and embark on a journey towards a healthier, fitter you.
Forget about the number of calories you’re burning, and find something you enjoy!
Frequently Asked Questions
Can I combine cardio with strength training for better results?
Yes! Combining cardio and strength training is one of the best ways to burn more calories, build muscle, and lose body fat. In addition to cardio, at least 2-3 strength training sessions per week are ideal. Check out this guide to see whether you should start with cardio vs. strength and how to decide between HIIT or low-intensity cardio!
How can I stay motivated to do cardio regularly?
The key to staying motivated is to choose a cardio workout you truly enjoy. Running is not the only cardio option! Activities like walking, swimming, and dancing are just as effective. Choose any activity that gets your heart rate pumping!
How can I avoid overtraining and injuries with cardio workouts?
How do I know if I’m working out at the right intensity for weight loss?
The right workout intensity can vary from person to person based on fitness level, goals, and preferences, so experimenting with different intensities while listening to your body will help you determine what works best. A target heart rate zone calculator can help.
