Finally, a workout you can do lying down! For those who abhor sweating it out at the gym or braving the intimidation of blaring trainers, there is some good news—fitness exercises now available that allow you to shape your body with little effort while remaining comfortably reclined.

For people who detest rigorous exercise but still desire to remain in shape, this is the epitome of the lazy workout. Whether you are on a mat, lounging on your bed, or binging on a Netflix show, these exercises will keep you getting fitter—without the illusion that you're exercising.

The effectiveness of passive fitness devices, ranging from vibrating belt machines to electronic ab stimulators, has been a topic of debate among experts for years. Yet the most recent lazy exercise methods, based on pilates and resistance training, have proved to be a real winner. The exercises build up underused muscles, burn subtle fat, and can easily be integrated into your daily lifestyle.

Side-Lying Series

One of the best exercises for couch potatoes is the side-lying series, a pilates-based routine that works several muscle groups at once. Fitness experts can suggest this exercise, especially when done with a resistance band.

"Side-lying acts primarily on the outer thighs but also recruits the abs and back muscles to hold the torso steady. It's a fantastic set of movements for gently building core strength, particularly for those with back pain issues in standard exercises," Wilson says.

The side-lying series features a selection of movements such as:

Leg lifts – Acts on the thighs and glutes and activates the core

Clams – Tightens the hip abductors and stabilizes the pelvis

Circles – Improves mobility and flexibility of the hip joint

Bicycle kicks – Tones legs and enhances coordination

How to Do Leg Lifts with a Resistance Band?

To attempt leg lifts, wrap a resistance band around both ankles and lie on your right side with your back straight, hips stacked, legs together, and knees bent at 90 degrees. Slowly lift your top leg while keeping tension in the band, then let it lower slightly before lifting again. Repeat several times before repeating on the opposite side.

For an even more intense burn, Wilson recommends adding ankle weights. This exercise can be done on a pilates reformer, a specialized machine to enhance strength and flexibility while allowing for stability.

Hip Extensions

If you want a low-effort exercise that is sure to give you results, then hip extensions are the way to go. Quadruped hip extensions mainly target the glutes and hamstrings but do engage the abs, back, and arms to stabilize the body.

How to Do Hip Extensions at Home

• Start on all fours, making sure your shoulders are directly over your hands and hips directly over your knees.
• Straighten your spine and activate your core.
• Squeeze your left glute and lift your left leg, keeping the knee bent at a 90-degree angle.
• Suspend yourself in this position for a moment before letting your legs fall back down.
• Do it several times, and then repeat using the right leg.

To increase this exercise, Wilson recommends a resistance band (often called a "booty band") or a reformer machine with a resistance strap. Ankle weights can be added to increase the impact, and you should be feeling the burn on every repetition.

For variety, you can attempt opening the lifted leg out to the side while still keeping it straight, which activates other stabilizing muscles in the thighs and hips.

Why These Exercises Really Work?

Most conventional exercise regimens emphasize high-level workouts that are tough on beginners or mobility-impaired individuals. The side-lying series and hip extensions offer a leaner and more efficient alternative with no sacrifice in effectiveness.

"Personal trainers tend to over-choreograph workouts, but that gets away from what we're supposed to be focusing on. We're not here to invent the wheel—we just want to get the job done," Wilson explains.

One of the greatest benefits of these exercises is that they are effective in attacking visceral fat, or "hidden fat." In contrast to subcutaneous fat, which is located close to the surface of the skin, visceral fat gathers around the organs and has been associated with disease risk, including heart disease, diabetes, and inflammation.

By contracting core muscles, bracing the body, and including controlled movements, these exercises turn on deep-tissue fat-burning mechanisms that standard cardio routines tend to ignore. They also enhance posture, flexibility, and muscle endurance in the long term.

How to Add Lazy Workouts into Your Daily Routine

If it's difficult for you to commit to a fitness routine, the side-lying series and hip extensions can be easily integrated into your daily life. Here's how:

• Wake up your body with a five-minute leg-lift and clam session in bed.
• Do hip extensions on the ground during TV time.
• Cap off your night with some low-key bicycle kicks to get your blood flowing and loosen up the muscles.

So, couch potatoes, rejoice! Your fitness journey doesn't have to include sweat-inducing, heart-pumping workouts. Just lie down, move purposefully, and let your body change—one rep at a time.

If you have made exercise a regular part of your life, you have probably wondered when the ideal time to work out really is. Should you lace up your shoes first thing in the morning, hit the gym after work, or mix it up depending on your schedule?

According to the American Heart Association, adults should aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity each week, ideally split across several days. Adding resistance or strength training three times a week can provide even greater benefits. But what do fitness experts say about the best time to get moving?

Should I Work Out in the Morning or at Night?

Both morning and evening workouts come with their own advantages, but what matters most is consistency. The best workout time is simply the one that fits into your daily routine and keeps you moving regularly.

The Centers for Disease Control and Prevention (CDC) also recommends getting 150 minutes of aerobic exercise per week—activities like brisk walking, cycling, or jogging all count. It’s more effective to work out four evenings a week than to squeeze in only two early morning sessions.

Working Out in the Morning

Exercising early has a clear advantage, you can get it done before the rest of the day begins. Research also suggests that morning workouts can improve sleep patterns, regulate mood, and even support weight management.

Boosts Your Mood

Exercise releases endorphins, the body’s natural “feel-good” chemicals. Studies show that even short sessions of regular physical activity can lift your mood and lower cortisol, the stress hormone. Starting the day with lower stress levels can help you feel more focused and positive throughout the day.

Improves Sleep Quality

Morning exercisers often enjoy deeper, more restful sleep. One study found that those who worked out early tended to fall asleep faster, spend more time in deep sleep, and wake up less during the night.

May Lower Blood Pressure

Morning workouts can help stabilize blood pressure, particularly in women. Research suggests that women who exercised early in the day experienced lower post-exercise blood pressure, while men saw similar results when exercising in the afternoon.

Might Help You Lose Weight

Timing might play a role in how your body responds to exercise. One study found that people who worked out before noon lost more weight than those who exercised later in the day. Early exercisers were also more active overall, taking more daily steps. However, more research is needed to confirm these findings.

Downsides Of Morning Workout

Despite the perks, morning workouts aren’t without drawbacks:

• Higher injury risk: Your body temperature is lowest right after waking up, which means less blood flow and muscle flexibility. This can increase your risk of strains or sprains. A proper warm-up can help prevent this.
• Low energy: Exercising on an empty stomach can make you feel weak or tired. Eating a small, protein-rich snack the night before or before your workout can help.

Working Out in the Afternoon or at Night

While early workouts offer plenty of advantages, exercising later in the day has its own set of benefits that may suit your body and lifestyle better.

Benefits Of Working Out in the Afternoon or at Night

• Better sleep quality: Moderate evening workouts can promote deeper, more restorative sleep and improve mental clarity and energy levels.
• Increased strength: Muscles follow a natural circadian rhythm, peaking in strength and flexibility in the afternoon or evening. This can enhance performance and help you lift heavier or move more efficiently.
• Stress relief: Evening workouts can be an excellent way to unwind after a long day. Physical activity triggers endorphins that improve mood and reduce tension.
• Social motivation: Friends and family are often more available later in the day, making evening workouts a good opportunity for shared fitness goals and accountability.
• Lower injury risk: Your body temperature is naturally higher in the evening, which helps muscles warm up faster and reduces stiffness.

Downsides Of Working Out in the Afternoon or at Night

• Sleep disruption: High-intensity exercise close to bedtime can leave you too energized to fall asleep easily. If you prefer nighttime workouts, stick to moderate activities like yoga or a brisk walk.
• Limited class options: Some gyms or studios may offer more morning classes than evening ones.
• Inconsistency: Evening schedules can get crowded with social plans or work commitments, making it harder to maintain a regular exercise routine.

How To Create a Workout Routine?

No matter the time of day, staying consistent is what truly makes the difference. Creating a set routine can help you build momentum and stick to your fitness goals long-term.

Morning and evening workouts both offer unique benefits and a few drawbacks. Some studies suggest morning exercise may deliver slightly better results overall, but the best time to work out is the time that fits your life. What counts is showing up for yourself and keeping the habit steady.

Walking is said to be one of the best exercises. Not only is it an easy and accessible exercise, but it can be done anywhere and also does not need a lot of equipment. Many people aim for 10,000 steps a day as a sign of good health. But should you take one long walk, or multiple short ones? A new study has answered this question.

New research suggests that a single, longer walk each day is better for your heart than breaking up your steps into many short strolls, especially if you don't exercise regularly.

The study, published in Annals of Internal Medicine, found that walking for at least 15 minutes without stopping is ideal. This longer, steady pace, which is about 1,500 continuous steps gives your heart a much better workout.

Longer Vs Shorter Walks: Which is Better?

Researchers tracked the walking habits of over 33,500 adults in the UK who walked less than 8,000 steps a day. After tracking their health for eight years, the findings were clear:

Lower Heart Risk

People who consistently walked in longer, uninterrupted stretches had a lower risk of heart problems compared to those who only took short, quick bursts of steps.

Why Are Longer Walks Better For Health?

Even among the least active group (those walking under 5,000 steps daily), taking longer walks made a major difference. Their risk of heart disease and early death dropped significantly.

The researchers explain that most people focus only on the number of steps they take, but not the patterns. They suggests that even inactive people can boost heart health by changing their habits to walk for at least 10–15 minutes at a time.

Should People Focus More On How They Walk Or How Much?

Many people aim for 10,000 steps a day, but that number actually came from an old pedometer advertisement, not science. While experts agree more steps are generally good, this study emphasizes that how you walk matters more than just the total step count.

The researchers suggest that simple changes, like setting aside time specifically for a long walk, could make a big impact on heart health.

The NHS still recommends getting 150 minutes of moderate activity like brisk walking, each week, and ideally it should be spread out. For older adults, moving every day, even with light activity around the house, is key.

It's important to know that while the study shows a strong link between longer walks and better health, it doesn't definitively prove that walking directly causes the improvement.

However, health experts agree exercise is vital. They explain that you might find it hard at first, but it will get easier as your body adjusts. Even small improvements contribute to a healthy heart.

What Are Some Safety Tips for Walkers?

While walking is generally a safe activity, accidents can happen, especially if you like to walk alone. To stay safe while walking,

Be Visible

Wear bright, reflective clothing or carry a flashlight after dark or in dim light so drivers and others can easily spot you.

Stay Alert

Focus on your immediate surroundings; avoid distractions like your phone or headphones to always know what's happening around you, especially traffic.

Use Paths

Walk or bike only on marked paths, lanes, or sidewalks, and cross streets at designated crosswalks where vehicles are expecting pedestrians.

Donald Trump health has become a heated topic of debate and the concerns around his health has resurfaced after a photo from his Kuala Lumpur visit on Sunday, October 26, went viral. He was spotted with swollen ankles. The photo that went viral is from a meting of the Association of Southeast Asian Nations (ASEAN), which kicked off his six-day trip.

The pictures of his swollen ankle have flooded on social media and people are saying that his ankle is seen to be extremely swollen. As per experts, this happens due to chronic venous insufficiency, which is a condition Trump had earlier announced to be suffering from.

Chronic venous insufficiency occurs when the veins in the legs have trouble sending back to the heart. This causes blood to pool and creating high pressure. This is usually caused by damaged or weakened valves in the veins and is characterized by symptoms like leg swelling, aching, and heaviness, which improves with elevation. Risk factors include age, a history of deep vein thrombosis, and prolonged periods of sitting or standing.

However, Trump's latest physical test says something else. The White House physician Sean P Barbabella declared that the president "remains in exceptional health, exhibiting strong cardiovascular, pulmonary, neurological, and physical performance". Barbabella also stated that his "cardiac age was found to be approximately 14 years younger than his chronological age".

Trump's Legs Could Also Reveal That He Had A Stroke

As per a "Physical Therapist", who posts videos on Instagram by the username @epistemiccrisis with 74.2k followers, Trump also had his peroneal nerve paralyzed. He explains, "The deep branch of common peroneal nerve, which supplies a muscle known as the tibialis anterior, which blends your foot up toward your head when you walk. This is known as dorsiflexion. If this nerve is paralyzed, you would get a foot drop."

However, he notes that this can be easily remedied with a brace, called ankle foot orthosis or AFO. He said that the president was most likely wearing it as the outline of the posterior portion of "what looks like an AFO" could be seen through his pants.

Concerns On Trump's Health

Previously, the same "Physical Therapist" claimed that President Trump had a stroke. This is because he had difficulty walking in a straight line. In fact, a 2021 study published in journal Healthcare notes that stroke is a major cause of disability worldwide and balance impairments are common disabling factors in patients with stroke, which could lead to falls.

However, as per the official medical records of the president, no such strokes were mentioned. His medical report pronounced him in "excellent health". The examination was done at Walter Reed National Military Medical Center. The report also emphasized that Trump maintains a "demanding daily schedule without restriction". Not only that, the report has gone so far to declare Trump's cardiac age as 14 years younger than his actual age after an electrocardiogram.