Fit&Well

Fit&Well offers expert advice to help you reach your fitness goals and improve your health

26/07/2025

Want to know how many steps you should really be taking a day? 👇

According to Milica McDowell, a doctor of physical therapy, exercise physiologist, and the VP of operations at Gait Happens, you need to get at least 2,500.

“2,500 is the utter basement. If you’re lower than that, you are at risk for all sorts of horrible things,” she says.

Head to the link in comments to see the benefits of walking 3,000, 5,000 and 6,000 steps instead.

25/07/2025

This one small change had a big impact

Earlier this year, I discovered a that instantly relieved the tension in my , and months later, I’m still doing it daily. It sounds too good to be true but it's so simple, and it works.

It’s called the seated sunbathing stretch and it is a massive relief if you’ve been hunched over a desk all day.

"Placing the hands behind the head and opening the elbows wide encourages the upper back to straighten up out of the hunched position we can adopt whilst sitting, so it's really good to counteract the effects of sitting for long periods," says physical therapist Helen O’Leary from

Give it a go for yourself the next time you’re stuck at a desk all day!

22/07/2025

This might be the difference between moving with ease at 70 or not 👇

It’s natural to experience some stiffness and balance issues as we get age, but we can offset some of these changes by staying active 🏋️

Pilates is a low-impact way to maintain balance, strength, mobility and posture.

If you want three beginner-friendly moves that will help your joints stay supple and keep your mid-body strong, try these three moves from

1 Glute bridge
2 Roll down to plank
3 Seated twists

Head to fitandwell.com to see full exercise explainers or drop a question in the comments!

17/07/2025

A pregnancy-friendly core workout that could help with lower back ache! 🤰

Expert trainer Jenny Francis from the RWL app has designed this pregnancy-safe core workout that you can do from home without any equipment.

Do each exercise for 30 seconds with a 20-second rest and three rounds. Take as much rest as you need between sets.

The four moves are:
Glute bridge with arm extension
Bear holds with pelvic tilt
Reverse plank leg lifts
Knee hover tap backs

Head to fitandwell.com to see detailed exercise explainers

11/07/2025

Not sure what to do with the Bosu ball? Start with these 3 core exercises 🔥

My Bosu ball has been gathering dust for too long—until now! I’ve recently progressed my core workouts and can recommend these beginner-friendly core moves.

✅ Slow mountain climber x 6-8 each side
✅ Walking plank x 8-10
✅ Shoulder tap x 8-10

Great for core control, stability and endurance – whether you’re recovering from an injury, like me, training for a sport or just want to mix up your workouts.

Give the Bosu ball a go and let us know what you think!

10/07/2025

HIT SAVE on this core-strengthening Pilates ball workout that is a great alternative to crunches and planks. What I love about this circuit is that it really switches on the tummy muscles and you can feel them working hard.

The moves:
🔵 Ball sit-up
🔵 Ball pass with leg extension
🔵 Glute bridge with pulse
🔵 Glute bridge with leg extension
🔵 Bear plank with pulse

Complete 10 repetitions with 10-15 seconds of rest in between exercises. Repeat the circuit as many rounds as you like!

24/06/2025

HIT SAVE to try this fun low-impact cardio workout that has NO JUMPING! That’s right, you don’t have to jump to get a decent cardio session in, and these moves will help to boost your heart health, energy levels and mood!

The moves
1️⃣ Walkout to Spider-Man steps
2️⃣ Up downs
3️⃣ Squat with toe taps
4️⃣ Thruster
5️⃣ Squat to curtsy lunge

🏋️ You can do this with just your bodyweight, or add weights for an extra challenge.
💓 Aim for 20 reps of each move with very little rest between to keep the heart rate up.
⌚ Do three rounds with one minute recovery time in between rounds.

23/05/2025

Can 30 days fix your achy back?

Writer Megan Milstead followed a month-long stretching routine to find out.

Head to the comments to read the full story.

21/05/2025

Yoga and Pilates instructor Britt Turpack is a firm believer in the phrase “movement is medicine”, saying we would all feel a little better if we stretched more consistently.

“I’ve seen how much tension we carry in our hips, how often we move from high-intensity workouts straight into stillness, and how many of us sit for long hours,” she says.

Click the story in comments to see her gentle, breath-leg yoga flow.

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Fit & Well is a a monthly magazine for smart, strong and sassy women who enjoying reading about health, fitness, wellbeing, beauty and food. Relaunched in January 2019.