Crushing your summer workout isn’t just about mental fortitude or a high heat tolerance—what you wear can seriously impact performance, too. Clothing that wicks moisture, shields harsh rays, and provides ample ventilation can spell the difference between a workout high and a full-on sufferfest.

We spent over 200 hours testing nearly 50 products in conditions as hot as 100 degrees. Our goal: identify the best women’s summer workout clothing to elevate your exercise game. Here are the tops and shorts to shop now.

At a Glance

Tops

Shorts

How to Choose Workout Apparel
How We Test
Meet Our Lead Testers

All gear in this guide was tested by multiple reviewers. When you buy through our links, we may earn an affiliate commission. This supports our mission to get more people active and outside. Learn more.

Summer Workout Tops

Vuori Pose Plyo Tank

Sizes: łĘłĘł§â€“XłĘłą

Pros and Cons
⊕ Stylish design
⊕ Soft, comfortable fabric
⊗ Not enough support for running
⊗ Crop cut and bust support may not be comfortable for some

This cropped tank earned top style points, with three testers scoring it a 10 out of 10 for aesthetics. The high neck and racerback design created a sleek, sporty look that lead tester Jenny McCoy enjoyed wearing both during and outside of workouts; it quickly became her go-to option for running errands and lounging at home. Colorado-based tester Megan Giehl described the rayon-elastane fabric as soft, comfortable, and breathable for barre, indoor cycling, and outdoor walks in conditions as warm at 95 degrees.

The built-in bra secured Jenny’s chest as she performed a variety of movements in HIIT and strength workouts, including jumping jacks and squat jumps, but she noted it didn’t provide enough support for longer-duration high-impact activities, like running. Lastly, not everyone was a fan of the trendy, cropped style: Jenny only felt comfortable wearing the shirt with high-waisted bottoms, and another tester found it too short for any occasion.

Helly Hansen Tech Split Back Tank 2.0

Sizes: łĘł§â€“Xłą

Pros and Cons
⊕ Silky fabric
⊕ Split back design provides ventilation
⊕ Versatile adaptability
⊗ Minimalist style may not appeal to all

The split-back design of this top kept testers cool during a variety of workouts, including hiking, HIIT workouts, strength sessions, and walks in 90-degree heat. Though two testers found the loose, billowy style to be ill-suited for moves like pikes and yoga inversions, NYC tester Elle Brunsdale discovered that by tying the two back ends together, the shirt transformed into a more secure, form-fitting garment. “I like having the back open while I’m running or otherwise moving around vertically for the extra air flow to keep me cool,” she said. “For horizontal movements, like pendulum push-ups, I like having the back tied together for a tighter style.” Another tester praised the recycled polyester-elastane fabric for its breathability, and called it, “very smooth,” and “silky to the touch,” while a third tester enjoyed the shirt’s generous length, which covered her crotch and the top of her thighs so she felt confident wearing it with tight shorts.

Fabletics Dry-Flex Muscle Tank

Sizes: łĘłĘł§â€“4łĘ

Pros and Cons
⊕ Butter-soft fabric
⊕ Loose, comfortable styling
⊕ Wide range of inclusive sizes
⊗ Cropped, flowing design not suitable for activities like yoga or Pilates

Testers loved the soft, lightweight fabric of this shirt; Jenny described it as “velvety” and “buttery” and even slept in the top several times—because it was that comfortable. Beyond its luxe feel, the flowy, loose style proved functional as testers wore it on long hikes and during cardio and resistance classes without overheating. Jenny appreciated that the cropped bottom was longer in length than some that she says feel “inappropriately short,” and liked that the high neck provided sun protection for her chest, such as on a 90-minute hike in 60-degree weather. Another tester raved about the overall aesthetic, saying the barely-there feel and muscle top style made her feel “strong and confident.” Though the cropped, loose style was a hit for cardio workouts, testers warned that it may not be suitable for activities like yoga or Pilates where the excess fabric could be distracting.

Nathan SportsWomen’s Sprinter Sleeveless Shirt

Sizes: łĘł§â€“Xłą

Pros and Cons
⊕ Quick drying fabric
⊕ Flowy design boosts ventilation
⊕ High neck adds sun protection
⊗ Boxy design more functional than stylish

This mesh fabric top is marketed as having “superior moisture management,” and Jenny discovered that claim to be spot on. During a sunny 6-mile high alpine hike, an unexpected downpour soaked Jenny but this lightweight, water-wicking top didn’t get saturated, helping her avoid hypothermia as her temperature dropped. In less extreme conditions, one tester said the loose, crop-style top provided ample breathability on sweaty outdoor runs and didn’t stick to her skin.

Jenny said the arm holes—which were a “nice balance between loose but not too baggy”—prevented sweat from pooling during a 60-minute indoor strength workout. One tester appreciated how the high neck design helped shield her chest from the sun, but docked the top’s style. “It’s not as cute as I’d typically want,” she said, describing the boxy style as “more utilitarian.” And, given the loose cut, she wouldn’t recommend the top for any activity involving inversions.

Nathan Dash 2.0 Short Sleeve Shirt

Sizes: łĘł§â€“Xłą

Pros and Cons
⊕ Soft, stretchy, and sweat-wicking fabric
⊕ Flattering, stylish cut
⊕ Versatile for any type of workout
⊗ Limited sizing range

By far our testers’ favorite pick in 2023, this minimalist t-shirt is functional, comfortable, and stylish. Made with a polyester-nylon-elastane performance blend that’s oh-so-soft and stretchy, this top wicked away our testers’ sweat during a variety of workouts, including a walk in 80-degree weather and a 30-minute indoor strength session. The flattering, relaxed fit, which Elle described as “loose in a good way,” provided ample ventilation and breathability, and, she said, remained comfortable as she busted out burpees. The top even performed well in an impromptu workout: Jenny was wearing it when she had to sprint a mile through the airport and arrived at her gate with zero chafing or obvious sweat stains.

Workout Shorts

Alder Roots x alder Cargo Short

Sizes: łĘłĘł§â€“4łĘ

Pros and Cons
⊕ Thick, supportive waistband
⊕ Durable fabric
⊕ Wide range of inclusive sizes
⊗ Too bulky for high-intensity activities like running and yoga

A favorite of all three testers who tried them, these high-waisted, cargo-style shorts ranked high in fit and comfort. Jenny enjoyed the “snug but not constricting” waistband and Megan appreciated the inner drawstring that she called “comfortable” and “not bulky.” The fabric, a water-resistant nylon-spandex blend, felt “very practical and durable,” said Megan, who tested the shorts during hiking, biking, and walking workouts.

The 5-inch inseam and loose fit through the legs provided ventilation that helped Jenny avoid a sweaty crotch as she taught a 45-minute fitness class in 81-degree weather and walked outside for an hour in 90-degree heat. The short’s pockets were another plus: two deep, open pockets on the side and one zip pocket in the back provided generous storage options for necessities like a phone, keys, and wallet. Testers loved these shorts for strength training as well outdoor activities like hiking and walking, but noted they would be too bulky for running, yoga, Pilates, and barre workouts.

Alo Yoga Ivy League Dolphin Short

Sizes: łĘłĘł§â€“L

Pros and Cons
⊕ Thick, supportive waistband
⊕ Lightweight, soft fabric
⊕ Functional pockets
⊗ Limited sizing for folks with bigger bodies
⊗ 2.5-inch length may feel too short for some

These flowy, lightweight bottoms ticked all the boxes Megan looks for in shorts: “They had pockets, a thick waistband, were stylish, cool/breathable, and had built-in underwear support,” she said. Another tester raved about the soft, quick-drying fabric, which kept her dry and comfortable during indoor strength workouts as well as outdoor walks and hikes. That same tester noted the loose cut around the legs also made them an easy choice for running, and especially loved the bright coral color, which differed from many bottoms in her closet.

The downside: Both Jenny and Megan found the retro, high-cut, billowy style to be too high for comfort in some settings. While doing on-the-floor exercises in an indoor strength class, like bicycle crunches and leg pulses, Jenny worried about indecent exposure. Also, though Megan liked the coverage provided by the built-in underwear, she found it a smidge small and prone to wedgies.

Nike Universa Women’s Medium-Support High-Waisted 8″ Biker Short

Sizes: łĘłĘł§â€“XłĘłą

Pros and Cons
⊕ Supportive high-waist design
⊕ Breathable fabric
⊕ Chic style
⊗ Skin-tight fit may not be comfortable for some
⊗ Lack of drawstring can cause waistband to roll down

As someone who typically prefers loose-fitting shorts, Jenny found these body-hugging bottoms to be the best biker shorts she’s tried to date—out of about a dozen. The 8-inch inseam length–longer than most styles–didn’t bunch as she squatted, lunged, and jumped during strength classes, and the medium-support style felt tight but not constricting. Another tester reported the nylon-spandex fabric was “surprisingly breathable” given the form-fitting design, and loved how the high waist provided support around her core as she completed Pilates, cardio, and physical therapy workouts.

A bonus: The bottoms made her feel “athletic and chic,” like “Kim Kardashian on a coffee run.” Unfortunately, the seamless design and lack of drawstring meant the waistband occasionally rolled down annoyingly on one tester.

Vuori Clementine Short 2.0

Sizes: łĘłĘł§â€“XłĘłą

Pros and Cons
⊕ Breathable, soft fabric
⊕ Flowy fit provides good ventilation
⊕ Supportive waistband with thick drawstring
⊗ Only one small pocket; low-cut waist uncomfortable for some

These flowy, low-waisted shorts ticked a lot of boxes: lightweight, breathable, comfortable, and stylish. The fabric—a blend of polyester (50 percent recycled) and elastane—was soft and breezy, while tough enough for 90-minute strength sessions, one tester reported. They kept Jenny cool and free from crotch sweat on a summer run with temps pushing 70 degrees.

The waistband struck the ideal balance between supportive and too tight, and the drawstring allowed for easy adjustments. The thickness of the drawstring cord was a particular plus since it meant minimal risk of the string getting lost inside the shorts. A single small zip pocket in the front provided a secure place to stash a key, but wasn’t large enough to store anything else. In sum, testers named this a standout, lightweight and breathable short for running, hiking, or HIIT.

Smartwool Women’s Active Lined 4” Short

Sizes: łĘł§â€“Xłą

Pros and Cons
⊕ Lightweight, breathable fabric
⊕ Supportive and easy-to-adjust waistband
⊕ Soft, odor-resistant merino-blend liner
⊗ Thick waistband can get sweaty
⊗ Rides up thighs in inversions

Testers felt comfortable and supported in these shorts thanks to the thick elastic waistband and sturdy drawstring that allowed for easy adjustments. The lightweight polyester-elastane body fabric with a liner of merino blended with Tencel Lyocell was also a plus: during indoor cardio and strength training sessions, Elle said, “It felt like I was wearing nothing.” Another tester, based in sunny Colorado, described the fabric as “super light and breezy,” noting that it prevented her from getting too sweaty as she hiked and played with her grandkids outside on warm days. In fact, the quick-drying shorts became her “go-to” for hot hiking workouts.

One negative: They’re not ideal for any upside-down movements–like handstands or yoga inversions–as the loose style exposes your upper thigh, noted Elle. Another ding: One tester found the thick elastic waistband got slightly soaked during really sweaty workouts.

How To Choose Workout Apparel

First consider a garment’s material: You want breathable, moisture-wicking fabric that allows ample airflow and prevents sweat from pooling on your skin. Steer clear of cotton, which tends to absorb and retain moisture, and instead reach for synthetic, technical blends.

Then, evaluate how the clothing fits and feels on your body. Walk around and do squats and jumping jacks to ensure it’s comfortable, stays in place, and doesn’t chafe as you move. Notice how tight or loose it feels against your skin, and consider how functional the fit is for your preferred workouts. For example, you may want body-hugging attire for activities like yoga, cycling, and barre, since extra fabric could impede your movements. In contrast, you may prefer looser garments for ventures like hiking and running where ample ventilation is key.

Next, consider how much sun protection the clothing offers. The recommends attire with a UPF rating of at least 30, noting that a UPF of 50+ is “excellent.” They also suggest looser-fitting clothes in dark or bright shades as well as garments that cover as much skin as possible.

Lastly, look in the mirror and take stock of how you feel wearing a given item. Does a shirt elevate your confidence, giving you mojo to crush your workout? That’s the type of attire worth spending your bucks on.

How We Test

• Number of testers: 8
• Number of products tested: 42 tops, 33 shorts
• Number of workouts: 351
• Number of miles: 369
• Hottest workout: 100 degrees
• Number of minutes exercising: 19,690
• Number of workout types: 18

We enlisted eight testers of varying ages, sizes, body shapes, and workout preferences. They lived in differing climates across the U.S.–including the high Colorado desert, the muggy Midwest, and coastal Northeast–and tested gear at home and in vacation spots that included British Columbia, the Bavarian Alps, the suburbs of Detroit, and Big Sur, California.

In most cases, three different testers evaluated each piece of clothing, trying it in at least two workouts–everything from running, walking, hiking, and biking to yoga, HIIT, Pilates, and weightlifting. During the testing process, reviewers scrutinized fit, style, comfort, and price, as well as a garment’s ability to breathe and wick sweat. The products listed here scored highest in these categories.

Meet Our Lead Testers

is a freelance journalist and fitness instructor in Louisville, Colorado. She stays active with trail running, gravel biking, hiking, swimming, strength training, and neighborhood walks with her dog, Lucy. For this review, Jenny tested 21 tops and 14 shorts, logging 2,905 total exercise minutes. Her most memorable test experience: a sunny hike at 10,000 feet that unexpectedly morphed into a torrential downpour. Luckily, she avoided hypothermia thanks to moisture-wicking, quick-drying garb.

is a sustainable infrastructure investor in New York City. An avid outdoorswoman and former Division 1 collegiate athlete, Elle maintains her fitness with track workouts, HIIT sessions, strength training, and swimming. She also enjoys fly fishing, horseback riding, and skiing. Elle tested the gear in contrasting climates–from the deserts of southern Utah to the temperate forests of Germany to the humid coast of New York. All in, over two testing seasons, she logged 1620 minutes assessing 15 tops and 11 shorts. Her hottest workout? A tempo run in Central Park in 85-degree weather.

is a licensed couples therapist in Westminster, Colorado. Her fitness routine includes a mix of cycling, barre, yoga, hiking, and weight training. A lover of summer weather, Megan recorded the hottest workout of all the testers: a 45-minute walk in 100 degree heat. She evaluated eight tops and five bottoms for this review, taking 300,500 total steps and completing 46 workouts in the process.

Rebecca Kay is a Chicago-based writer. Her fitness routine includes a mix of yoga, running, barre, and cycling workouts. In the summer, you can find her dodging tourists while biking the lakefront path. She spent a total of 1,050 minutes testing 5 tops and 5 bottoms for this review, logging 23,412 steps and discovering a new appreciation for biker shorts in the process.

The post The Best Summer Workout Apparel for Women appeared first on șÚÁÏłÔčÏÍű Online.

We’ve all heard it before: hydration is good for your health and athletic performance. The thing is, maintaining adequate water levels is easier said than done. Registered dietitian nutritionist says her patients report water as one of the hardest things to consume. “They either find it not desirable,” says Feller, “or they forget.”

, a registered dietitian, nutritionist, and running coach, says that skimping on water can lead to a host of negative effects, including zapped energy, elevated heart rate, GI distress, diminished blood flow to your organs and muscles, decreased lubrication around your joints, and increased muscle fatigue and soreness.ÌęOr, as Feller puts it: “Without proper hydration, the body just does not function optimally.”

How Much Water Should You Drink a Day?

The right amount of hydration depends on a , including your activity level, overall health, and even the climate where you live. Generally, men should 3.7 liters (15.5 cups) of water per day, while women should drink about 2.7 liters (11.5 cups). But these recommendations include water intake from all beverage types, as well as foods.

Do This to Figure Out How Much Water You Need Each Day

When determining how many ounces of water you need, Scott says to drink half your body weight in ounces. For example, a 160-pound person would shoot for 80 ounces (or ten 8-ounce cups).

However, she tells active folks, like endurance athletes, to drink additional fluid. Scott recommends sipping on two extra cups (16 ounces) before a workout, two cups after, and half a cup for every 30 minutes of exercise.

Don’t Forget Electrolytes

For athletes, hydration should include not just water but electrolyte replenishment, too, says Scott and Feller. Electrolytes are minerals such as calcium, potassium, and sodium that you lose when you sweat. Because electrolytes impact a number of bodily processes, including muscle function, it’s important to replenish lost stores through fluids like sports drinks, milk, coconut water, mineral water, and hydration aids. (Plain old water doesn’t have electrolytes.)

Your Pee Color Indicates Your Hydration Level

You’re likely well hydrated if you don’t often feel thirsty and your urine is . That said, Feller recommends athletes work with a dietitian to come up with a fueling and hydration plan that works for them. “It needs to be individualized,” she says.

5 Easy Ways to Drink More Water

If you’re struggling to take in enough liquids, here are five simple, expert-backed ways to boost your hydration.

1. Brew a Pot of Herbal Tea

Feller is a big fan of herbal teas–either warm or iced. “It doesn’t have to all be [plain] water to meet your fluid needs,” says Scott. Tea, in particular, may deliver additional health benefits.

Sipping two to three cups a day is linked with reduced risk of total mortality, cardiac death, coronary artery disease, stroke, and type 2 diabetes, according to a 2019 review published in . According to the review, the only caveat is that very hot tea (think: 131 to 140 degrees) is associated with esophageal and gastric cancers. So, it’s wise to let your mug cool before drinking.

2. Make Your Own Infused Water or Ice Cubes

Some people just don’t like the taste of water. If that’s you, Scott recommends freshening things up by squeezing lemon juice into your water or adding a splash of fruit juice.

Another option is to make your own infused water: add your favorite fruits, veggies, or herbs to the bottom of a pitcher. Then, pour water on top and let the flavor soak in. Feller is a fan of water infused with frozen berries and lime, cucumber, basil, and mint.

You can also level up your water by making flavored ice cubes. Simply add a favorite ingredient or two to an empty , then pour water over it and let it freeze. Feller recommends kiwi-lemon flavoring for a “tangy” taste. You can also try for raspberry-lemon ice cubes.

3. Lean On Hydrating Foods

About 20 percent of your hydration comes from food sources, says Feller. “So really embracing plant-rich food sources is a great way to add to your hydration while still thinking about flavor and texture,” she says.

Scott recommends nibbling on fruits and vegetables with a high water content, like melons, oranges, grapefruit, grapes, celery, lettuce, tomatoes, cucumbers, and bell peppers. “Those things can all help boost your hydration,” she says. “Every little bit helps.”

4. Make Your Favorite Soup

Soups can be a warming, filling, and healthy meal choice. Broth-based soups, in particular, can help contribute to your hydration. As a bonus, soups can provide a dose of sodium, which is helpful for athletes who need to replenish those electrolytes, says Scott.

5. Find a Motivating Water Bottle

It sounds simple, but picking the right container for your water can make a difference. “I have some patients that have a lot of success with water bottles that have demarcations () on them so they can see how much they consumed,” says Feller. One patient, she adds, finds motivation from drinking from a clear water bottle, since she can easily track her progress throughout the day.

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The best athletes don’t just train hard—they also recover smart. And a big part of effective recovery is the post-workout meal.

A good after-exercise nutrition plan can help an athlete replace the energy they burned during a workout, repair and rebuild muscles, and provide the fuel they need to crush their next training session, according to a Colorado-based registered dietitian and certified specialist in sports dietetics with. The resulting gains can be significant.

Just ask . When the two-time Olympic mountain biker worked with a nutritionist some 10 years ago to dial in her post-workout fueling plan, she “really noticed the difference,” describing a reduction in rabid hunger and a feeling of being “stronger all around.”

When curating a post-workout snack or meal, folks should look for two main things: carbs and protein, says Hill. Carbs help reduce inflammation, boost immunity, and stimulate the release of insulin, a muscle-building hormone that also helps refill your body’s glycogen stores (your musclesÌę energy source). Protein helps refill your glycogen stores as well, and also halts muscle breakdown and promotes the growth of new muscle, Hill explains. Moreover, when combined, carbs and protein reduce cortisol, a hormone that causes muscle breakdown.

Athletes should consider foods rich in antioxidants like fruits and vegetables, and omega-3s like nuts, seeds, and fish, as they tamp down inflammation and further assist in the recovery process, Hill explains. It’s also important to keep in mind hydration and electrolyte replenishment, especially sodium and potassium.

When it comes to carbs and protein, the amount you consume matters. After an intense workout, look for a three-to-one ratio of carbs to protein, or closer to a two-to-one ratio if your goal is weight loss, says Hill. You can calculate your target amount of protein in grams by dividing your bodyweight in kilograms in half. Then, multiple that figure by two or three to get your carbohydrate value in grams, Hill explains.

For example, with the three-to-one ratio, someone who weighs 150 pounds (68 kilograms) would have a target protein goal of 30 to 35 grams and a target carbohydrate goal of 90 to 105 grams. Keep in mind this guidance applies only to intense workouts—the type that leave you sweaty, tired, and potentially sore the next day. Following a gentler workout—say, a yoga session or quick 20-minute strength routine—these specific ratios aren’t as important, says Hill, who recommends folks in those scenarios just follow their general eating patterns for the day.

Last tip: Pay attention to timing. Women should aim to eat their protein amount within 30 minutes of a workout. That’s because certain hormone fluctuations that occur in women post training can accelerate muscle breakdown, explains Hill, and getting in protein quickly can help combat that. Women can eat their carbs alongside the protein, or eat the carbs separately up to two hours after the workout. The guidance is a little less strict for men: so long as they eat both the protein and carbs within two hours of exercising, they’ll reap the benefits.

Need some inspiration for your next post workout meal? We tapped two-time Olympic mountain biker Davison and four other elite athletes to learn what they typically feast on after a tough training session.

1. Fruit Smoothie

Pro snowboarder and Olympic silver medalist usually gravitates towards a smoothie with a mixture of frozen fruit, coconut milk, yogurt, and protein powder. “It’s not too heavy,” says Marino of her go-to snack. “When I’m done working out and pretty warm, I’m craving something light and colder that’s easily digestible.”

, a pro climber and American Ninja Warrior women’s champion, is also a fan of the post workout smoothie. Her concoction often features a mix of frozen fruits and veggies (like banana, pineapple, blueberries and spinach), along with cinnamon, chia seeds, almond milk, almond butter, and sometimes whey protein. “I have this after any workout,” says Martin. “Whether it’s a climbing session or a cardio workout, it’s just the thing my body needs.”

Hill, the nutritionist, endorses these types of smoothies as a great way to get antioxidants, hydration, and protein following a workout. Just be sure to pay attention to portion sizes to ensure you’re hitting a good ratio of carbs to protein, she advises.

2. Strawberry Lemonade Slushie

During cold months, Davison frequently refuels with a fruit smoothie, similar to the ones described above. But after a long ride on hot days, she favors a DIY slushie: She blends a scoop of unflavored protein powder with lemonade and frozen, locally-picked strawberries.“It’s easy to drink,” she says, adding that the tartness of the lemonade helps counterbalance the sweet chews, bars, and gummies she consumes during her ride. If her workout concludes at home, she’ll quickly whip this up within the 30-minute recovery window, or, if she’s ending a ride at a trailhead, she’ll make it in advance and stash it in a Yeti cooler so it stays chilled.

This concoction, says Hill, offers “great hydration” and electrolytes in addition to protein. The strawberries and lemonade (so long as it’s sugared) provide carbs, she adds. If you’re making this at home, Hill recommends monitoring the portion size to ensure the carb to protein ratio is sufficient.

3. Burrito Bowl

Adidas-sponsored athlete , who in October became the first person with Down syndrome to finish the Ironman World Championship, is a Chipotle devotee. The 23-year-old athlete’s favorite food is rice, and every day for lunch he orders a heaping burrito bowl with all the fixings: brown and white rice, brown and black beans, chicken, veggies, corn, cheese, and guacamole. The end result is “a four-pound bowl,” says Nikic, who is currently training for the Tokyo Marathon and notes the meal tastes best after a run.

Nikic’s go-to is a “great option,” says Hill. It provides protein, lots of carbs—including both easy-to-digest simple carbs from the white rice and satiating fiber-rich carbs from the brown rice—as well as antioxidants from the veggies.

4. Eggs, Greens, and Toast

When it comes to post exercise fueling, is a creature of habit. For years now, the professional trail runner has consumed the same recovery meal pretty much every day. He’ll scramble two eggs with greens and onions and then “liberally” butter two pieces of bread. Sometimes, he adds avocado if he’s feeling extra hungry. “I love it because it’s simple and quick,” Bowman explains. “I can get it in quickly and get the recovery process started before I begin the work day.”

This meal hits the big components, says Hill: protein with the eggs, healthy fat with the avocado, and carbohydrates with the toast. If you need more calories depending on the intensity of your workout, Hill recommends either increasing the portion sizes or pairing the meal alongside something else, like oatmeal with berries and honey.

5. Breakfast Tacos

When Davison is craving “real” food (i.e. something she can chew, not just sip) she whips up eggs fried over medium with toast, or concocts egg tacos with cheddar cheese, salsa, scrambled eggs, and corn tortillas. “Eggs are my go-to for lunch mostly,” she says.

The breakfast taco option is really similar to Bowman’s staple and provides carbs from the tortillas plus protein from the eggs. The salsa adds antioxidants. Depending on the intensity of the workout, Hill might recommend adding extra carbs to properly refuel—things like orange juice, chocolate milk, or a small cup of fruit.

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You’re halfway through a workout and crushing it. Then, your stomach starts churning. You keep moving, figuring the discomfort will pass—but soon you’re doubled over in pain, desperately scanning for the nearest bathroom.

Experiencing this type of GI distress during exercise is “more common than people realize,” says sports dietitian Angie Asche, MS, RD, CSSD, founder of Eleat Sports Nutrition and author of . There are a number of reasons why your stomach or bowels may misbehave mid-workout, including dehydration and eating too much protein, fat, and fiber shortly before you break a sweat, according to , RDN, LD, a Road Runners Club of America running coach.

Having a carb-rich snack before or during your workout can decrease your chances of an upset stomach, while also giving your body the energy it needs to perform its best. That’s because your body digests carbs and metabolizes them into glucose–the energy source for your muscles–more quickly than it does protein, fat, and fiber.

Quick caveat: Nutrition isn’t one-size-fits-all. Scott, for instance, has worked with hundreds of runners and says that people’s fueling plans differ from one person to the next. Factors including individual food intolerances and conditions like irritable bowel syndrome, Crohn’s disease, and celiac disease can impact what sits well for you. That said, “your gut is highly adaptable, and there is evidence you can actually ‘train the gut’ to better tolerate food and drinks around exercise,” Asche says. So just because you can’t stomach a mid-workout snack right now doesn’t mean you can’t gradually work your way up to it.

Below are five expert-recommended foods to eat during or within 60 minutes of starting a workout. For many, these foods will provide the quick energy you need without upsetting your system.

Oatmeal

Oatmeal is a great source of carbs, offering 27 grams per serving with only 4 grams of fiber. Eating it before exercise can tame rowdy bowels, since the fiber in oatmeal is a soluble fiber called beta-glucan that attracts water, forms like a gel-like substance within your gut, and reduces your chances of diarrhea, explains Scott. Just be sure to use instant or traditional oats instead of the steel-cut variety, since the latter is higher in slow-to-digest fiber. Also, keep toppings simple (think: brown sugar, maple syrup, or bananas). “When you start adding things like seeds or nuts, you might get into that territory where it’s a little too much fat or protein,” Scott says.

Potatoes

Boiled, peeled, and salted potatoes are great exercise fuel. Peeling makes them low in fiber (a small potato has less than 3 grams) and salting helps replenish sodium lost through sweat, Scott says. In addition, potatoes contain resistant starch, a type of fiber that helps feed the good bacteria in your gut and can improve digestive health, Scott adds. Most athletes rely on potatoes as a pre-workout snack, but “I have seen runners pull them out of their pockets in marathons and eat them too,” Scott says.

Maple Syrup

Maple syrup can be a great fuel source and alternate to sports gels during an endurance event, Scott says. It’s a carbohydrate that is mostly sucrose, which is a disaccharide, meaning that it’s made up of two monosaccharides–in this case, glucose and fructose. Research shows that we have limited absorption sites in our intestines for monosaccharides, but multiple sources of monosaccharides are more easily absorbed, Scott says. That makes maple syrup a solid fueling choice before or during exercise. Companies like Endurance Tap and UnTapped sell it in drinkable packets.

Bananas

Bananas are rich in carbohydrates (about 27 grams per serving) and somewhat low in fiber (3 grams per serving), making them an easily digestible option. “When I have runners that seem to have more sensitive stomachs, we’ll look at bananas,” Scott says. Another plus: They come in their own package, making them a convenient snack to tote with you. For even easier mid-workout fueling, consider baby food pouches with bananas, suggests Scott.

Dates

Dates are a portable and quickly digestible snack. Just two Medjool dates have 35 grams of carbohydrates and only 3 grams of fiber, Scott says. Any type of date can be good fuel, but opting for larger-size Medjools means you don’t have to carry as many with you–ideal if you’re eating on the go.

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How’s your posture? Chances are it’s not great. All that slouching isn’t just a bad look; it drags down athletic performance, too. “How we move in daily life directly crosses over to patterns in sports,” says Heidi Greenwood, a certified strength and conditioning specialist.

Building strength and mobility in key areas (shoulders, hips, the back) boosts efficiency and can reduce injury risk in many activities. Reap those benefits with this workout, which Greenwood developed for șÚÁÏłÔčÏÍű. Perform each move, then rest 30 to 60 seconds before moving on to the next. After you complete all four, rest one to three minutes, then repeat the circuit once or twice. Do this two times a week to see results.

T-Spine Mobility

How to do it: Lie flat on your back, with your knees bent and your feet planted on the ground. Place a foam roller beneath your shoulder blades, keeping your tailbone on the ground. Clasp your hands behind your head, elbows wide. This is the starting position. Exhale as you push your shoulders toward the ground; try to touch your elbows to the floor. Hold for five seconds, then return to the starting position. That’s one rep. Do five.

Why: Boosts upper-back mobility.

Overhead Broomstick Squat

How to do it: Stand tall, your feet in line with your hips. Hold a broomstick overhead so your arms form a wide V shape. Pinch your shoulder blades together, then slowly bend your knees down into a squat. Pause for a second when your thighs are parallel with the floor, then push through your heels and slowly return to the standing position. That’s one rep. Do eight.

Why: Improves both shoulder and hip mobility.

Cobra Press-Up

How to do it: Lie on your stomach, with your palms on the ground, arms slightly wider than your shoulders, and your elbows bent and pointing outward. Inhale, then exhale and press through your palms to straighten your arms as much as you can. Relax your glutes as you press up. Hold for five to ten seconds, then release. That’s one rep. Do eight.

Why: Lengthens the spine and hip flexors.

Split-Squat Row

How to do it: There are three parts to this move—do ten reps each, with some rest in between. Start by wrapping a handled resistance band around an anchor point at hip height. Grab the handles and step far enough back that you feel tension in the band. From here, lower into a split-squat position: legs bent to 90 degrees, one foot in front of your body and the other behind. Keep this position for each movement. First, grip the handles with your thumbs pointing up and your knuckles facing out. Extend your arms in front of you, then slowly pull the handles to your hips, elbows close to your torso. Next, form 45-degree angles with your elbows as you pull the handles to chest level. Finally, keep your palms down, forming 90-degree angles with your elbows as you pull the handles to shoulder level.

Why: Strengthens shoulder-blade extensor muscles, the core, and legs.

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Searching for the next great fitness tool? Look no further than your feet. Adding a staircase to your exercise routine can build muscle and decrease your risk of injury, says Chris Lee, a strength coach and the owner of in Boulder, Colorado. Compared with on-the-ground body-weight workouts, stairs amp up the difficulty (thanks, gravity) and better mimic the undulating terrain you encounter outdoors. In turn, you become a more dynamic, resilient athlete.

Lee developed the following workout expressly for șÚÁÏłÔčÏÍű. ­Perform each exercise as instructed, then rest 30 to 45 seconds before moving on to the next. After you’ve completed all five, rest for two minutes, then repeat the circuit. Do this two or three times a week for noticeable results.

1. Copenhagen Plank

How: Get into a side plank, with one foot atop the first or second step, forearm on the ground beneath you, and your shoulders aligned vertically. (Bend your other leg along the width of the stair.) Tighten your core and squeeze your legs together so your body forms a straight line from torso to feet. Hold that position for a count, then lower your hips to the ground. That’s one rep. Do 10 to 15 reps, switch sides, and repeat.

Why: Strengthens the adductors, undertrained muscles that control knee alignment and aid in hip extension.

2. Squat Jump

How: Stand tall on the first or second step, facing away from the stairs, with your feet hip width apart. Bend your knees 45 degrees and push your hips back into a quarter squat, then jump up and out, landing lightly on the ground in a quarter squat. Without pausing, jump straight up as high as you can and land lightly again, knees slightly bent. That’s one rep. Do five reps.

Why: Improves muscle and tendon elasticity.

3. Lateral Hop

How: Facing the stairs, stand on the ground toward the right side of the first step, feet hip width apart. Lift your left foot and slightly bend your right knee. Jump up to the left side of the first step, landing on your left foot, knee slightly bent. Keep your right foot raised and pause for two counts, then jump up to the right side of the second step, landing on just your right foot, with that knee slightly bent. Pause for two counts. That’s one rep. Do ten reps.

Why: Trains power, con­trol, and precision in side-to-side movements.

4. Deficit Reverse Lunge

How: Stand on the first step, facing the stairs. Lift your left leg until your quad is parallel to the ground, your knee bent. This is the starting position. Step back and downÌęwith your left leg, placing your toes on the ground. Bend both knees to sink into a lunge, keeping 70 percent of your weight on your right leg. Pause for one second, then press through your right footÌęto return to the starting position. That’s one rep. Do 10 to 15 reps, then switch sides and repeat.

Why: Strengthens the soleus, a calf muscle that helps power a variety of movements.

5. Mountain Climber Push-Up

How: Start in a high plank, with your hands on the first step, slightly wider than shoulder distance apart and fingers angled out, and your feet on the ground, hip width apart. Activate your core, glutes, and quads, bend your elbows to lower into a push-up, then press through your palms to return to the start position. At the top, drive your right knee up toward your chest. Repeat with your left knee. That’s one rep. Do 10 to 15 reps.

Why: Strengthens the upper body and trains core stability.

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No matter how invincible you feel today, your athletic skills and strength will diminish with age. Fortunately, the right training can help you slow that decline and maintain good fitness for a lifetime. The key is to choose exercises that challenge balance, strengthen the core, and mimic complex movements performed in day-to-day life. Focus on these areas, and you can decrease your risk of injury andÌęexercise pain-freeÌęwell into your golden years.

We tapped Jeff Horowitz, certified running, cycling, and triathlon coach in Washington, D.C., and author of , to develop the following six-move workout for aging athletes. Though these exercises are intended for most folks, it’s always wise to check with a professional before starting a new training plan if you have a history of injury, pain, or an existing health condition.

As you do this workout, stay mindful of how your body feels throughout. Back off if any unusual pain or discomfort crops up. “It’s a matter of learning how to work in partnership with your body,” Horowitz explains. That means knowing when to push yourself—and when to press pause.

Do each exercise for the designated number of reps, then move on to the next exercise in the sequence without resting. After you’ve done all six exercises, rest if needed. Then repeat the entire sequence one more time. Do this workout two to three times a week. You’ll need a set of light dumbbells.

The Moves

Push-Up

What it does: Targets the core and strengthens the chest, shoulders, glutes, hips, and legs.

How to do it: Start in a high plank position with your hands and feet slightly wider than shoulder-distance apart. Your hands should be rotated slightly in and elbows rotated slightly out. Squeeze your glutes, brace your core, and look straight down to the floor so your body forms one long line from your heels to the top of your head. From here, bend your elbows to slowly lower your body until you are almost able to touch your nose to the ground. Pause at the bottom, then slowly straighten your elbows to reverse the movement. Don’t lock your arms at the top. This is one rep. Make it easier by dropping to your knees. Make it harder by placing your hands several inches in front of your shoulders.

Volume: Do reps to the point of temporary muscle failure, meaning you cannot perform another rep with correct form.

Squat

What it does: Targets the glutes, quads, and spine through complex functional movement involving the hip, knee, and ankle joints and challenges your balance.

How to do it: Stand with your feet slightly wider than shoulder-width apart. Clasp your hands in front of your chest, on your hips, or let them hang straight at your sides—whatever feels most comfortable. Bend your knees andÌępush your butt back to sink into a squat, keeping the weight in your heels. As you squat, allow your back to naturally arch, keep your chest up, and gaze facing forward. Pause when your legs form 90-degree angles. Make it harder by holding a dumbbell in front of your chest with both hands. Squat with your eyes closed to increase the balance challenge.

Volume: 8 to 12 reps.

Discus Throw

What it does: Engages your glutes, quads, hips, and core; strengthens your rotator cuff through external rotation of the arm; and challenges your balance.

How to do it: Stand with your feet about shoulder-width apart, with your right foot forward andÌęleft foot back. Bend both knees to lower into a lunge. Rotate your torso to the right and place your left hand on the outside of your right knee. Your right arm should be positioned slightly behind your body, elbow slightly bent and pointed up and fingers pointing down. From here, stand up. AsÌęyou stand, rotate your torso to the left, swing your right arm in front of you to about shoulder height and your left armÌębehind you. Your left hand should be pointed up and slightly to the left of your head, elbow slightly bent. Pause, then reverse the movement. This is one rep. Make it harder by holding a light dumbbell in your left hand.

Volume: Do 8 to 12 reps, then switch sides and repeat.

Deadlift to Front Raise

What it does: Strengthens your glutes, back, and shoulders with a functional movement that teaches correct form for many day-to-day activities, like lifting a heavy box or picking up a child.

How to do it: Stand with your feet slightly wider than shoulder-width apart, knees slightly bent, and arms at your sides. This is the starting position. Hinge forward at your hips and lower your torso until it’s nearly parallel to the floor, keeping your back straight or slightly arched. Let your arms hang down straight, hands clasped. Squeeze your glutes and, in one explosive movement, shove your hips forward to stand up, throwing your arms straight up as you do so. Pause at the top, then lower your arms back to your sides to return to the starting position. This is one rep. Make it harder by holding a dumbbell in each hand.

Volume: 8 to 12 reps.

Diagonal Swing

What it does: Targets your core and engages your hips, shoulders, arms, and back.

How to do it: Stand with your feet shoulder-width apart. Clasp your hands together and position them at your right hip. Bend your knees to lower into a half squat. From here, stand up and swing your arms up and across your bodyÌęuntil they are above your head and slightly to the left side of your body. Let your eyes follow your hands. Pause for a moment, then reverse the movement. This is one rep. Make it harder by holding a dumbbell between your hands.

Volume: Do 8 to 12 reps, then switch sides and repeat.

Bent-Over Twisting Row

What it does: Builds strength in your upper back, arms, and shoulders and engages the core.

How to do it: Hold a dumbbell in your right hand and stand with your feet about two to three feet apart. Step your left foot forward and right foot back. Bend your knees slightly and engage your abs to tip your torso forward until it’s nearly parallel to the ground. YourÌępelvis should be tilted, back slightly arched, and eyes looking forward. Let your right hand hang straight down. Bend your left arm so your left elbow is pointed straight up, left fingers pointed straight down. Pull the dumbbell toward your ribs as you straighten your left arm down toward the ground. Pause, then reverse the movement. This is one rep.

Volume: Do 8 to 12 reps, then switch sides and repeat.

Ageless Strength is published by VeloPress, which is part of șÚÁÏłÔčÏÍű Inc., the same company that owns șÚÁÏłÔčÏÍű magazine and șÚÁÏłÔčÏÍű Online. If you join the șÚÁÏłÔčÏÍű+ membership program, you’ll gain unlimited access to all of our stories and two VeloPress books a year. Learn more about șÚÁÏłÔčÏÍű+ .

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There’s a lot to love about sliders. The versatile disc-shaped exercise tools that you place under your hands or feet during bodyweight movesÌęadd dynamic movement to your strength workout. This increases core engagement and amps up the difficulty of basic exercises like planksÌęby activating more muscles at once.

Sliders are small, portable, and work well on a number of surfaces, including wood, carpet, and linoleum,Ìęmaking them an easy addition to your at-home gym or travel workout kit. Plus, they’re affordable, at about $8Ìę.

Below, , a Boulder, Colorado–based strength and conditioning specialist, running coach, and elite marathoner, shares a six-move slider workout for outdoor athletes. She incorporates sliders into her workouts about once a weekÌęand designed the below routine to activate the glutes and core, two major muscle groups that are critical for everything from hiking to swimming. The routine also targets the hamstrings, inner thighs, and shoulders andÌęincorporates some stability work. Do this workout before or after your main workout as supplemental strength training, or try itÌęon its ownÌęfor a standalone burst of strength work.

The Workout

You’ll break the following six moves into three sets of two exercises. Perform each set three times, resting as much as you need between each round to maintainÌęgood form. After three rounds, rest for two minutes before moving on to the next set.

Set 1: 20 single-leg reverse lunges (10 each side),Ìę10 body saws

Set 2: 20 single-leg squatsÌę(10 each side),Ìę10 pikes

Set 3: 10 double-leg eccentric hamstring bridges, 20 mountain climbers

The Moves

Single-Leg Reverse Lunge

What it does: Instead of stepping your leg back into a lunge, you slide it, which allows you to better focus on engaging the standing glute. The slow-fast tempo—you lower into the lunge with control, then explode back up—builds both strength and power in your lower half.

How to do it: Stand up tall with your feet hip-distance apart and your hands clasped in front of your chest. Place one footÌęon the slider. This is the starting position. Over the course of two to three seconds, push the slider backward and bend your knee to lower into a lunge. Make sure your standing leg doesn’t cave inward: keep your hips, knees, and ankles all in one line. Pause when your leg forms a 90-degree angle. Squeeze your standing glute and quickly reverse the movement to return to the starting position—this should take about a second. This is one rep. Make it harder by holding a or Ìęat your chest.

Volume: 10 reps, then switch sides and repeat

Body Saw

What it does: Works the stabilizer muscles in the core and shoulders by adding dynamic movement to a plank.

How to do it: Lower into a forearm plank with your feet on the sliders. Your chest, hips, and ankles should be in one long, straight line. Engage your glutes and brace your core. Staying in plank position, shift your body weight as far forward as you can over the course of two seconds, bending deeper into the elbows and moving forward through the shoulders. Pause, then slowly shift your body weightÌęback as far as you can over the course of two seconds. That’s one rep. Make sure your hips stay elevated as you shift back and forth. Increase the challenge by slowing the tempo.

Volume: 10 reps

Single-Leg Lateral SquatÌę

What it does: Targets the gluteus medius—a small, important stabilizer towardÌęthe side of your butt—by emphasizing controlled yet explosive lateral movements.

How to do it: Stand up tall with your feet hip-distance apart and your hands clasped in front of your chest. Place one footÌęatop the slider. Bend your standing knee—the leg that is notÌęon the slider—and drop your hips back into a squat as you keep your other leg straight and slide it out sideways. Squat down slowly over the course of two to three seconds, lowering as far as you can without letting the heel of the standing foot leave the ground. Pause at the bottom of the squat. Squeeze your standing glute to quickly reverse the movement over the course of one second. That’s one rep.

Volume: 10 reps onÌęeach side

Pike

What it does: Engages deep midsection muscles by requiring the core to drive the entire movement.

How to do it: Get into a forearm plank position with your feet on the sliders and chest, hips, and ankles in one long, straight line. Squeeze your glutes and brace your core. This is the starting position. Keeping your legs straight, slowly raise your hips as high as you can over the course of two seconds,ÌęusingÌęyour core to bring your feet towardÌęyour hands.ÌęPause, then slowly reverse the movement to return to the starting position over the course of two seconds. When you come back to the starting position, make sure your hips stay in line with your chest and ankles. Up the challengeÌęby placing both feet on the same slider.

Volume: 10 reps

Double-Leg Eccentric Hamstring Bridge

What it does: Strengthens the hamstrings. This eccentric move—meaning the muscle is lengthening under load—is especially important for anyone who hikes or runs downhill,Ìęsince it mimics the way the hamstrings engage duringÌędownward movement.

How to do it: LieÌęon your back with your knees bent and yourÌęfeet about hip-width distance apart and flat on the ground about six to eight inches from your hips. Let your arms rest at your sides. Place a slider under each foot so that the center of the slider is under your heel. This is the starting position. Press through your heels to lift your hips until they are in a straight line with your quads. From here, slowly straighten your legs over the course of six to eightÌęseconds,Ìęso that you wind up with your heels on the ground, legs fully extended, and pelvis still lifted off the ground. Keep your hips as high as possible. Once your legs are fully straight, lower your hips to the ground. That’s one rep. Make it harder by lifting both arms straight up.

Volume: 10 reps

Mountain Climber

What it does: Strengthens the shoulders and builds core stability and strength.

How to do it: Get into a high plank position with your feet on the sliders and your chest, hips, and ankles in one long, straight line. Squeeze your glutes and brace your core. This is the starting position. Keeping your upper body still and your core engaged, quickly slide one knee straight up towardÌęyour chest and back out. Repeat with the other knee. That’s one rep. To target your obliques—the muscles on the sides of your stomach—slide your knee into your chest diagonally.

Volume: 20 reps

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When it comes to muscles, small can be mighty. Glutes and quads may seem like the MVPs of running, skiing, and cycling, but stabilizers—the tiny muscles that support your joints—play an important role, too. According to Chris Dellasega, strength coach for the USA Cycling men’s track program, treat­ing them as an afterthought can increase your chance of injury. “A chain is only as strong as its weakest link, and many times that weak link is a stabilizer,” he says. Here, Dellasega shares a five-move routine that targets these underappreciated workers.

External Rotation

Why:ÌęTo correct shoulder-muscle imbalances and prevent rotator-cuff injury, important for climbers and swimmers.

How:ÌęLie on your side with one arm folded under your head, knees bent 90 degrees, shoulders and hips stacked. Holding a light to medium-heavy weight in your top hand at belly-button level, bend your elbow 90 de­grees and pull your shoulders back and down. Brace your core. Keeping your wrist straight, el­bow bent, and upper arm close to your side (but not touching), raise the weight for one count, aiming for your fist to be pointed straight up to the ceiling. Slowly lower it back down for four counts. Do three sets of 10 to 12 reps on each side.

Powell Raise

Why:ÌęTo stabilize the scapula, which will improve running posture and your ability to hold Ìęin cycling.

How:ÌęLie on your side with your arm folded under your head, knees bent 90 degrees, shoulders and hips stacked. Pull your shoulders back and down. Grab a light to medium-heavy weight and hold it just above the ground in line with your face, arm mostly straight and wrist neutral. Raise the weight for one count until your arm is pointed straight up to the ceiling. Lower for four counts until your arm is parallel to the floor. Do three sets of 10 to 12 reps on each side.

Standing Calf Raise

Why:ÌęTo strengthen the calves and reduce knee and ankle injuries. Crucial for runners.

How:ÌęPlace the balls of your feet on a platform, ideally four inches tall or higher. Slightly bend your standing leg. Hold a medium-heavy to heavy weight in your standing-leg hand and grab onto a fixed object like a railing or the back of a chair with your other hand. Drop your standing heel below the top of the platform for one count; pause at the bottom for two counts. Press through your big toe to raise your foot up as high as you can for one count. Do three sets of 12 to 15 reps on each leg.

Single-Leg Curl

Why:ÌęTo strengthen the hamstrings and help reduce the risk of knee injury.

How:ÌęLie on your back with your arms at your sides. Place one heel on top of an exercise ball and raise your other leg straight up, slightly bending your knee. Raise your hips while keeping them parallel to the floor, dig your heel into the ball, and roll it toward your butt for two counts. Reverse the movement for three counts. Do three to five sets of six to eight reps on each leg.

Stir the Pot

Why:ÌęTo strengthen the smaller trunk muscles that stabilize the spine, helpful for protecting the lower back from injury.

How:ÌęGet in a straight plank position with your forearms on top of an exercise ball, feet shoulder-width apart. Tense your entire body, dig your forearms into the ball, and use them to roll the ball clockwise for 20 to 40 seconds while holding the rest of your body as still as possible. Rest for 10 to 15 seconds, then repeat for another 20 to 40 seconds, rolling the ball counterclockwise. Do three sets.

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You exercise a ton, eat well, and have managed to stay injury-free for years. An annual physical may seem pointless. But if you ask your doctor the right questions, you can get the information you need to boost athletic performance, decrease your risk of injury and disease, and generally feel better as you get older.

Twenties and Thirties

It’s easy to feel invincible during these years, but your bone density starts declining around 30, says Brad Abrahamson, a Colorado-based sports-medicine physician. Vitamin D3 can help mitigate these losses and reduce risk of stress fractures, but many of us struggle to get enough through diet and sun exposure alone. Ask your doctor to test your D3 level; if it falls below 50 micrograms per milliliter, they can recommend a high-quality supplement. You should also order a ferritin test if you avoid meat, says , a sports-medicine doctor and team physician at the University of Washington. This measures your stores of iron, an essential mineral found primarily in meat that supports muscle recovery and bone health.

Forties and Fifties

This is the age when aches and pains can settle in. But as , a sports-medicine doctor at the Hospital for Special Surgery in New York City, puts it: “We don’t need to accept the fact that we’re going to feel worse as we get older.” Describe your diet and exercise routine to your doctor, and ask if there are any modifications they recommend. Research suggests that certain foods—including those that are high in healthy fats, such as avocados and nuts—can decrease inflammation and slow arthritis. You should also flag any musculoskeletal pain (discomfort in bones, muscles, tendons, ligaments, or nerves), no matter how minor, says Abrahamson. Doing so gives you a chance to address the issue now, through physical therapy and other treatments, rather than undergoing joint replacement later. Lastly, if you are menopausal, discuss your calcium and D3 intake. Make sure you’re getting enough to reduce your risk of bone-health issues like osteoporosis (brittle bones) and osteopenia (thin bones), advises Austin.

Sixties and EarlyÌęSeventies

By now your joints are likely worn down from years of high-impact activity. Incorporating resistance bands into your exercise routine can strengthen your muscles and bones without stressing your joints, says Austin. Not familiar with resistance bands? Ask your doctor or get a referral to a physical therapist. (And click here for a good all-around routine.) Now is also the time to understand how any medication you take might impact your athletic performance and overall wellness. For example, a certain class of acid-reflux medicine known as proton pump inhibitors can deteriorate bone health, explains Austin. Finally, map out your fitness goals for the next 30 years. Say you want to road bike deep into your retirement. Ask what steps you can take now that can help you achieve this goal, such as tweaking your routine to reduce impact on bones and joints.

Seventy-Five and Beyond

Muscle mass declines with age. If you don’t practice strength and conditioning exercises, you will become weaker and more prone to falls, Austin says. This is where assistive devices—hiking poles, knee braces—and supportive, well-cushioned footwear, which can protect arthritic joints as you move, come in. Ask your doctor what they recommend. It’s also important during these years to lift light weights, so you can maintain the strength you need to safely perform everyday tasks. Discuss which preventive exercises you should be doing and how to incorporate them into your routine. Austin, for example, recommends chair squats, leg lifts, and biceps curls; she also points to data that shows regularly practicing tai chi can reduce your risk of falls.

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