When I asked real people why they post their workouts online, I received well over a hundred replies, many of them filled with venting about body image issues and unattainable beauty standards. That's didn't surprise me. What did surprise me was that the majority of these responses came from men. 

Carefully measured chicken and rice, obsessive tracking of macros, the guilt when a workout is missed: On social media, these behaviors are framed in the language of performance and strength. The same rituals that would be clear indications of disordered behavior for women are redefined as “discipline” and “optimization” for men. How many men suffer in silence because eating disorders are coded as a women's issue? How many cases go unrecognized when they're framed as "clean eating" or "serious training"? When eating disorders and body dysmorphia get rebranded as "fitness goals," a lot of men are left struggling in plain sight. 

Men can have eating disorders, too

Boys and men now make up about a third of those diagnosed with eating disorders, and that figure likely understates the crisis. In particular, muscle dysmorphia—sometimes called "bigorexia"—is characterized by excessive and compulsive exercise, a persistent belief that one is insufficiently muscular, and an obsession with muscle mass, size, and leanness. 

Unfortunately, much of fitness culture allows men to engage in disordered behaviors by wrapping them in performance language. "Bulking" and "shredding" cycles can mask seriously problematic eating patterns. Without giving certain men in my life an armchair diagnosis, I can confidently say I’ve seen the mental fallout when someone’s extreme caloric restriction becomes "cutting" or compulsive exercise becomes "staying on track."

Unsurprisingly, social media amplifies these harmful messages. Mason Boudrye, who describes himself as "someone known to post gratuitous thirst traps," shared with me the mental fallout of always trying to look a certain way. “Even if people don't admit that the obsessive tracking and strict adherence to diet qualifies as disordered eating, I know it’s true for me,” he says. The social media of it all makes these feelings even more public and persistent. 

We all scroll through feeds of chemically enhanced physiques presented as natural and achievable. This naturally breeds more self-scrutiny, more comparison, more perceived inadequacy. Matthew Singer, a yoga teacher, says most “fitspo” (fitness inspiration) “is as helpful for fitness as previous winning lottery numbers are for winning millions. Fitspo cannot take into account genetics, job and family circumstances, health history, or any of the other countless factors that influence health outcomes." Our bodies are treated like projects always in need of correction, devoid of much-needed context.

What’s most troubling to me is the way men don’t get to call out disordered behaviors by name. There is both a misconception around who eating disorders affect, and a deep reluctance among affected men to seek help for a problem they've been socialized to handle alone. Society has constructed a masculine ideal that equates vulnerability with weakness, making it nearly impossible for some men to admit they're struggling with their relationship to food and their bodies.

Unattainable beauty standards stay unattainable

Botox injections in men may get called “Brotox," but a cheeky nickname shouldn't shroud the fact that unattainable beauty standards are leading men to take more extreme measures. Dr. Claudia Kim of New Look New Life Cosmetic Surgery says she's seen a rise in men turning to beauty treatments: jawline contouring, under-eye correction, hair restoration, skin rejuvenation. “These approaches offer noticeable yet discreet results with little downtime,” says Kim, fitting neatly into lives that were never supposed to include these concerns.

What's telling, Kim adds, is that her male patients are usually entering the aesthetic realm for the first time. In this sense, men are catching up to beauty regimens women have been undertaking for generations, and slowly learning what women have long understood: Namely, that appearance affects professional success, social capital, and romantic prospects—and the goalposts are always moving. At the same time, the masculine ideal demands stoic self-sufficiency, even as it requires costly and constant aesthetic labor. 

What does all this mean for the average person with an average budget? The treatments Kim describes—jawline contouring, hair restoration, aesthetic procedures—aren't cheap. Nor are supplements, meal prep services, personal trainers, specialized equipment, and so on. Beauty standards increasingly require you to spend more money, meaning your appearance is yet another health arena where class determines outcomes. And if they can’t afford to look the way they feel pressured to look, men are uniquely left behind to suffer in silence.

As a woman, I’ve spent most of my life jealous of how men were allowed to age, or gain weight, or simply be in their bodies without constant intervention. Now I have a more sympathetic gaze, especially after hearing so many men admit they were never given the language to articulate aesthetic concerns without shame.

The bottom line

There’s a big difference between healthy self-care and the sense that your body is never good enough. Meticulously tracking every calorie, every rep, every perceived flaw—why should one woman’s obvious eating disorder be another man’s enviable achievement? 

Women have been battling body image issues and unattainable beauty standards since birth, but a lot of men were never taught how to fight this particular war. To me, the takeaway is that we all need to be on the same side. To fight this war, we need a more honest conversation about what we're doing to men's relationships with their bodies. Until we acknowledge that, all this talk of "cutting" and "discipline" will allow dangerous behaviors to keep hiding in plain sight.

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When Owala water bottles started appearing in every influencer's "daily essentials" video and cluttering my Instagram feed, I rolled my eyes. I assumed this was another overhyped product that people would forget about in three months, just the latest in a long line of Stanley Cup successors.

One of my biggest personality quirks (or "flaws," according to some) is that I'm a major spiller. The Stanley Cup's open straw is a non-starter for me. In fact, no water bottle technology has been stronger than my ability to spill its contents. After watching my latest bottle create yet another puddle in my bag, I caved and bought an Owala. And now, I have to admit this water bottle is officially an upgrade in my life.

Why the Owala water bottle is the best

I'm a huge fan of the FreeSip lid—yes, that's what they call it, and yes, it lives up to the name—is genuinely brilliant in its simplicity. There's a built-in straw for when you want to sip without tilting (perfect for walking, driving, or my personal use case: lying horizontally on the couch). Flip it open a bit more, and there's a wide-mouth spout for when you want to chug. One lid, two drinking options, and crucially, a push-button lock that has saved my laptop, my physical planner, and my dignity. Seriously, I cannot emphasize this enough: I am a world-class spiller. The Owala's lock mechanism is the only thing standing between me and constant catastrophe.

At 24 ounces, it's the perfect size—big enough that I'm not refilling it every hour, small enough that it actually fits in my bag's side pocket and doesn't make me look like I'm headed out for a weekend camping trip when I'm just going to run errands. It's become my constant companion without feeling like I'm lugging around gym equipment.

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Sometimes the influencers are onto something. And now I'm part of the problem, becoming the exact person who won't shut up about their water bottle. But when you find something that solves multiple persistent problems at once, when a product actually delivers on its promises instead of just looking good in photos, it's hard not to evangelize a little. The Owala works. I'm staying hydrated, my bag is staying dry, and I'm sipping with ease wherever I go.

I love a five-minute workout video. What I don’t love is when the clickbait YouTube title promises this video will “transform my body.” Can’t I work out for five minutes just for the sake of moving my body? Why is fitness culture always so “all-or-nothing?”

Before I started running marathons, I was someone who simply worked a few squats into my day here and there. These brief bursts of movement—call it "exercise snacking" or "micro-movement"—are a great way to get into more consistent physical activity. Even if you don’t have bigger fitness goals, performing exercise “snacks” are valuable in their own right. Because when it comes to physical activity, something is always better than nothing.

What is exercise snacking?

When I say “exercise snacking,” I’m referring to short bouts of physical activity scattered throughout your day, typically lasting anywhere from 30 seconds to 10 minutes. Unlike traditional workouts that require dedicated time, special equipment, or a trip to the gym, exercise snacks fit seamlessly into your existing routine. They might include a set of squats while your coffee brews, wall push-ups during a work break, or calf raises while standing in line.

The concept challenges the conventional wisdom that exercise must be sustained and structured to really “count.” Instead, it embraces the reality of modern life: Most people struggle to find 30 consecutive minutes for fitness, but nearly everyone has scattered pockets of time they're already spending on routine tasks.

The science behind short bursts of activity

Research increasingly supports the effectiveness of these brief movement sessions. Studies have demonstrated that exercise snacks improve glucose control, helping regulate blood sugar levels throughout the day. They've also been shown to reduce blood pressure, enhance strength when performed consistently, and boost cognitive function across adult populations.

"Short bouts of movement throughout the day can improve energy, circulation, and blood sugar regulation, and they're especially powerful when paired with habit stacking to build consistency, " says Nora Minno, Registered Dietitian at Wip.

Perhaps most importantly, these micro-workouts are highly accessible. Research shows they're well-tolerated across different fitness levels and age groups, making them an inclusive approach to fitness. Participants in various studies consistently report improved mood and energy levels, even from sessions lasting just a few minutes.

Can micro-workouts deliver real results?

The honest answer depends on what you mean by “results.” Exercise snacking is a proven strategy for reducing sedentary behavior and improving overall health markers. If your goal is to feel better, move more, regulate blood sugar, or simply establish a foundation of physical activity, micro-workouts can absolutely deliver tangible results.

However, if you’re imagining a dramatic weight loss transformation, it’s important to adjust your expectations. "While micro-workouts alone won't replace longer training sessions for specific performance goals,” Minno says, “they can deliver real health benefits and can create momentum toward a more active lifestyle."

If you're training for a marathon, building significant muscle mass, or pursuing sport-specific performance, you'll still need dedicated, longer training sessions. But for general health—namely breaking the cycle of sedentary living—exercise snacks are a great way to approach your fitness journey.

How to use habit stacking with exercise snacking

"One of the biggest barriers I see is the belief that a workout requires a lot of time or preparation to be worthwhile,” Minno says. “As a result, people miss the short windows they already have because they don't feel ready to start." It’s a major mental barrier, the feeling like you wouldn’t even know how to start incorporating exercise snacks into your daily routine. One of the most effective strategies for making exercise snacking work is habit stacking, which boils down to attaching new behaviors to existing routines. 

"Habit stacking is all about linking a new action with something you already do, making it easier to stay on track," says Lannay Dale-Tooze, a personal trainer at Gymshark. "We all have daily habits, like brushing our teeth, putting on shoes before heading out, or watching TV after dinner. If you attach a new habit to something you're already doing, it's easier to make it stick." I know that for me, habit stacking is like a sneaky workaround to always have endless willpower or motivation. Instead, you only need to create a little space for movement in your existing routines. 

Practical exercise snacks you can start today

Whatever your fitness levels, there are plenty of ways movement can be woven into your life:

• Stretch while watching TV. A mini-stretching routine is a great way to improve and protect your mobility. A few years ago my colleague Beth Skwarecki took us on her journey to get into stretching, and I highly recommend the routine she settled on here.

• Posture work while listening to your favorite podcast. Roll your shoulders up and back five times, tuck your chin in and down, or rest your forearm on the doorframe at a 90-degree angle to stretch tight chest muscles against a doorframe. 

• Squat while your food heats up. Next time you boil the kettle or microwave leftovers, take the opportunity to fire up your glutes with a quick set of 10 body weight squats. This will activate your quads and hamstrings, boosting blood flow and reducing stiffness from sitting.

Pacing on work calls, following a five-minute pilates video, doing lunges on your way to the restroom—a little something is better than nothing. 

Exercise snacking certainly can’t replace traditional workouts entirely. But for anyone intimated by the gym or struggling to find the time to work out, this is a way to make physical activity more accessible and sustainable. The research is clear: these brief bouts of activity can improve your strength, mood, and energy. They're time-efficient, require minimal equipment, and can be performed almost anywhere. Most importantly, exercise snacking challenges the harmful narrative that fitness is all-or-nothing. It recognizes that movement exists on a spectrum, and every bit counts.

Planning to express your love with flowers this Valentine's Day? While the gesture is timeless, the pricing certainly isn't: While you might think flowers are something you have to get fresh that day, waiting until Feb. 14 to buy that perfect bouquet means fewer options and higher prices.

Here's the case for ordering your Valentine's flowers as soon as possible.

Why you should order Valentine's Day flowers right now

The sooner you order, the less likely you are to pay the top-dollar prices the last-minute shoppers will shoulder. As the big date approaches and inventory dwindles, prices skyrocket. A dozen roses that might cost $50 a week before Valentine's Day could easily jump to $90 or more come Feb. 14.

Especially if you're planning to have flowers delivered, early ordering is a must. Florists are absolutely slammed on Valentine's Day, and delivery slots fill up fast. Last-minute orders often can't be guaranteed for same-day delivery, meaning your romantic gesture might arrive a day late—which rather defeats the purpose.

When you order early, you can schedule delivery for exactly when you want them to arrive, whether that's first thing in the morning to start your partner's day off right, or perfectly timed during the workday to make all their jealous coworkers. In short, Valentine's Day is about showing someone you care, and nothing shows you care like putting real thought and planning into your gesture.

How to keep Valentine's Day flowers healthy until Valentine's Day

The good news: When properly cared for, roses can stay healthy for five to seven days after purchase. And for even more value and longevity, consider alternatives to traditional roses. Carnations and orchids are beautiful and tasteful while lasting up to two weeks. Not only will you be choosing something more economical, but also, you'll be showing your valentine that they're more special and unique than a boring old rose. (At least, you should be prepared with a little speech in case your lover actually really wanted roses.)

To maximize the lifespan of your roses (and most bouquets):

• Keep them in clean water.

• Trim the stems at an angle every few days.

• Remove any leaves below the waterline.

• Store them away from direct sunlight and heat sources.

• Add flower food to the water.

Remember, Valentine's Day is about expressing your feelings, not emptying your wallet. When you plan ahead, you have time to think about what your partner would really love. You can browse different options, read reviews, compare florists, and make a thoughtful choice rather than panic-buying whatever's available. (And if you're looking for gift ideas that aren't a bouquet, check out my alternative Valentine's Day gift ideas.)

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Valentine's Day is just around the corner, and if you're reading this, chances are you haven't quite nailed down the perfect gift yet. Don't panic—”thoughtful” doesn't have to mean “expensive.” Whether you forgot to plan ahead, you're on a tight budget, or you simply want to show someone you care without breaking the bank, there are plenty of creative and meaningful options that cost less than $30.

Best custom Valentine's Day "kits" you can create yourself on a budget

You don't have to shell out for a pricey pre-packaged themed for whatever your partner loves. With a little thought, you can pull together your own thoughtful kit they'll enjoy just as much. Here are a few ideas:

• A themed cooking "adventure" kit: Even if you don't time to snag a, say, complete sushi-making kit, you can still get creative. Build a themed cooking kit around your beloved's favorite food. For Italian night, include pasta, a special sauce ingredient, herbs, and a handwritten recipe. For movie night, compile unique popcorn seasonings, candy, and hot chocolate mix. The key is packaging it beautifully with suggestions for how to use everything.

• A handcrafted self-care package: Assemble a spa day in a box using affordable but luxurious items: a sweet-smelling candle (I recommend Boy Smells for quality on a budget), some skincare goodies (I love the brand Youth To The People), and some essential oils. Package everything in a basket from a dollar store, adding a personal touch with handwritten self-care "recipes" for relaxation. You'll notice a pattern here is some kind of handwritten note to really drill home how much thought you put into this gift. Embrace the corny.

• A plant parent "starter kit" with a decorative pot: Visit a garden center (or click one-day shipping for an Amazon version here) for a small, low-maintenance plant (like herbs or succulents), pair it with a decorative pot, and include basic care instructions. This gift keeps growing long after Valentine's Day. Lean into that metaphor, if you're feeling oh-so bold.

• Your own hand-selected gourmet chocolate box: My top tip is to skip the cheap heart-shaped box and create a unique chocolate tasting experience. See if you can visit a local specialty shop or gourmet market to select four or five high-end chocolate bars in different flavors and percentages. Arrange them on a simple plate or in a decorative bag with handwritten tasting notes for an educational and delicious adventure you can enjoy together. Otherwise, hey, you still have time to get a heart-shaped box of Godiva chocolates on Amazon.

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Best Valentine’s Day gifts to make (or preserve) memories

Documenting your favorite memories together—or creating opportunities to make new memories—is the perfect way to celebrate Valentine's Day. Here are a few suggestions:

• A personalized photo gift of a special memory: When we’re used to having all our photos inside our phones, taking the time to print out your photos and get them custom framed is a thoughtful way to show how much your memories mean to you. I've also seen this custom photo book from Papier bring tears to the gift recipient's eyes (in a good way). You simply upload your own photos and captions, and you'll receive a professional-looking, elevated scrapbook before Valentine's Day. You could also create custom photo magnets, prints, or small photo books featuring your favorite moments together. Many stores offer same-day pickup, making this an ideal last-minute option that feels anything but rushed.

• A memory journal: Snag a blank journal and fill the first few pages with your favorite memories, photos, ticket stubs, and personal notes. Leave the rest blank with prompts for future memories you'll create together. This combines sentimentality with the promise of future adventures. If you have time, you can buy a journal that already has loving prompts inside.

• Vouchers to do local activities together: Create handmade "tickets" for future dates based on local free or low-cost activities. Include a coffee shop gift card, passes to a museum's free day, or a picnic plan with a small bottle of wine or sparkling cider. The focus here is on quality time together rather than material items.

More tips for buying last-minute Valentine's gifts

Many of these gifts can be assembled in under an hour using items from local stores. When you're in a pinch, focus on presentation: Simple ribbon, craft paper, or even newspaper can create beautiful wrapping. And again: Most important of all is to include a heartfelt card explaining the thought behind your gift. Remember, Valentine's Day is about expressing your feelings, not emptying your wallet.

When Google acquired Fitbit in 2021, it announced that all users would eventually need to link their devices to a Google account to continue using Fitbit's features and services. Google initially set a deadline sometime in 2025 for the mandatory migration, then pushed it to February 2, 2026—a date that seemed final at the time. Now, Google has granted yet another extension.

Now, if you're still using a legacy Fitbit account (an account from before 2021), Google has extended the deadline for migrating Fitbit accounts to Google accounts for the second time, giving users until May 19, 2026, to make the switch.

How to switch over to a Google account

For those who've been procrastinating, the migration process itself is straightforward and should only take a few minutes. Google provides step-by-step instructions on the Fitbit support page that walk users through linking their existing Fitbit data to a Google account.

To move your Fitbit account to a Google Account:

1. Open the Fitbit app.

2. Sign in to your Fitbit account.

3. Tap Settings and select Move account.

4. Follow the on-screen instructions.

During the migration, you can review and make changes to your Fitbit data and setup. After that, you can then manage your Fitbit data from your Google Account settings and the Fitbit app. And if you change your mind, you can cancel until the final step. Again, you have until May 19, 2026, to complete the transition.

It's worth noting that anyone who created a new Fitbit account or purchased a device in roughly the last two years is already using the Google-based system. The migration requirement only affects users with older, pre-acquisition accounts.

What this means for you

From the start, this news didn't sit well with everyone, and it still doesn't sit well now. Many long-time Fitbit aren't exactly eager to tie their health data to Google's ecosystem.

For users who refuse to migrate, there's still an option to preserve or erase your data. Google has set July 15, 2026, as the final date to download or delete your Fitbit account and all associated health information. And if you're choosing to leave the platform entirely, keep in mind that deleting your data is the safest choice for privacy and security reasons.

There also seems to be general migration issues, like for young Fitbit users. Some parents have reported that Supervised Google accounts—designed for children and teenagers—cannot log into the Fitbit app, creating a roadblock for families who purchased devices for their kids.

Despite the extensions and the complaints, the direction is clear: Google is moving forward with integrating Fitbit into its ecosystem. Whether you embrace the change or walk away from your tracker, the clock is ticking on making that decision.

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Like it or not, Valentine’s Day is right around the corner. No matter how badly you want to stick it to the Hallmark industrial complex, and no matter how much your loved one assures you they “really don’t want gifts,” the fact of the matter is you need to meet a bare minimum for romantic gift-giving every Feb. 14. And no, you’re not going to successfully overcome a lifetime of Valentine’s propaganda by deciding to stiff your partner on the gift front. Hallmark will never know about your act of resistance—but your loved one sure will.

So, should you get roses? What do the different colors represent again? Are lilies equally romantic, or will they be a faux pas? Even if you do opt for a dozen red roses, you still need another gift on top of them—ideally, something more thoughtful and less cliché.

To make your life harder, every gift list on the internet seems to think that all women are dangerously addicted to rosé, and that all men quite literally live in the woods. That’s why I’ve broken down the most important elements of romantic gift-giving—so you can successfully figure out the perfect gesture within the next several days. Here’s why you should scrap Valentine’s Day flowers in favor of these ideas that are more creative, cost-effective, and meaningful.

Capture a memory

Show your love with a drive down memory lane. Framing can be expensive, but unlike flowers, it symbolizes permanence. When we’re used to having all our photos inside our phones, taking the time to print out your photos and get them custom framed is a thoughtful way to show how much your memories mean to you.

I've also seen this custom photo book from Papier be a slam dunk with couples. Upload your own photos and captions right now, and you can elevate a regular scrapbook into this professional-looking book before Valentine's Day.

Other ideas in this memories category: a personalized journal, a scrapbook of love letters, or even an iMovie montage set to your favorite songs. When in doubt, turn to Etsy for something quirky and handmade.

Find a way to say “treat yourself”

Self care is always appreciated, especially if you’re able to splurge on something your valentine would never get for themselves. The secret here is to combine individual items for a curated “treat yourself” package.

A nice candle, like this Roses one from Diptyque, can be perfectly classy on its own, sure. But a candle with a bath bomb, slippers, and a bottle of wine? Now you’ve created a DIY day of decadence.

And with candles, remember to avoid anything smelling cheap and weird. Look for trusted brands like Yankee, Boy Smells, Nest, or Diptyque (though this one tends to be on the more expensive side).

Here’s the most heteronormative thing I’ll write today: The girls don't need anymore lotion. She knows what kind of lotion she likes, and she has enough already.

Promise an experience

If you’re investing in a shared experience later on, that's fantastic. Just try to find a physical representation of it to wrap right now. Try a new game for game night, a couple’s bucket list, or printed out surprise concert tickets.

Show that you’ve been listening

Remember that your Valentine’s gift doesn’t need to be romance themed. Personalization is the most important thing here. Do they have a favorite hot sauce that you can only get at a local restaurant? Do they need new merch for their favorite sports team? Have they needed new headphones for months now? This assumes that you have, indeed, been paying attention to your special someone for some time now. Otherwise, wring every word they say from now until Feb. 14 for gift ideas.

Cook a fancy meal (alone or together)

My tip here is to turn the home cooking into a date night. You could make a show of gifting all the individual ingredients, or you could print out a personal menu to elevate the at-home fine dining experience. Even if you’re not a master chef, cooking a meal together hits basically every love language:

1. Quality time. Put on some music while you cook together.

2. Acts of service. You’re literally nourishing them.

3. Receiving gifts. A plate of spaghetti is always a gift.

4. Physical touch: Brush hands while stirring marinara sauce.

5. Words of affirmation: “You’re such a good cook!” “No, you!” “Let’s stay together forever.” See?

Subscribe to a monthly gift

Subscription-box services make fantastic ongoing gifts. There are a ton of different subscription boxes out there that deliver curated items like books, coffee, healthy snacks, or even exotic meats and alcohol. You pay for a recurring shipment for a set period—like three, six or 12 months—in which they'll receive items tailored to the recipient's unique tastes.

Consider a flower subscription service for the eco-conscious, an Atlas coffee club subscription for the caffeine addict, or perhaps a snazzy Japanese snack box.

Personalize Valentine’s classics

Instead of flowers, what about succulents? Or LEGO succulents? Or any other plant that can become a more permanent, less cliché fixture in their home? (Maybe not any other plant. Although I think a ficus can be mighty romantic.)

Instead of confining yourself to overpriced Valentine’s chocolates, why not get treats that are actually your valentine’s favorites? Maybe that means one of those giant tins of flavored popcorn, or personally arranging a bouquet of beef jerky. Then again, if you really aren’t sure what to get, most people will be happy to see that heart-shaped box.

At the end of the day, it really is the thought the counts. If your thoughts are about how much you care about this person, then that sentiment should shine through whatever gift you land on. And if that gift happens to be flowers, I won’t stop you.

Big news for runners with an Apple Watch: You can now follow Strava routes directly from your wrist. Route navigation on Strava-compatible watches isn't exactly new technology—it's just been inexplicably absent from Apple's platform until now. In a Reddit post from Strava's product team, the news was welcomed by runners, cyclists, and hikers who've long wondered why their Apple Watch couldn't do what Garmin and Coros devices have offered for years.

What's new with Strava's Apple Watch app

The core update here is users can now view maps directly on their Apple Watch during activities, seeing both where they're headed and how to backtrack if they take a wrong turn. For subscribers, saved Routes work hands-free and function offline, eliminating the need to pull out your phone mid-run or mid-ride to check directions.

To access routes directly on your watch, press the Route icon while selecting the Sport Type that you’ll record.  Once you’ve selected the saved route you want to follow, the activity will start recording. 

To then access the map while in the middle of recording your activity, simply swipe up on your watch face. Once on the map screen, you will be able to follow your live location and, if added, your saved route. To zoom or pan the map, tap the watch face to unlock interactive mode. If you want to turn back to your Stat screen, tap the back icon or use the watch scroll button.

Alongside route navigation, Strava added two more training features:

• Custom Laps let you mark intervals with a single tap, useful for tempo runs, hill repeats, or comparing efforts against your previous performances.

• Live Segments provide real-time feedback when you hit a tracked segment. Subscribers can see whether they're ahead or behind their personal record as it happens, while all users get live progress updates.

As always, you can also turn to route suggestions that draw from Strava's massive activity database full of actual paths that real users have tested and preferred.

The bottom line

For Apple Watch users who've grown accustomed to working around Strava's limitations, this update rocks. Less phone checking means more attention on the road, trail, or effort itself.

Maybe it's taken longer than it should have, but Apple Watch users are finally caught up. Whether that's enough to satisfy those who've already migrated to other platforms remains to be seen, but for the loyal holdouts, it's about time.

If you've been scrolling through your fitness algorithm lately, you might see content creators in their "soft cardio" era. This trend sounds a lot like last year's "cozy cardio," although the way I see it used is slightly different. Where "cozy" cardio is a little more about tricking yourself into working out by establishing a comfortable, maybe even luxurious ambience, "soft" cardio has a greater emphasis on the "low effort" of it all. Whatever the wording, this type of workout is simply the latest iteration of bigger trend toward low-effort cardio, promising all the benefits of exercise without the sweat, strain, or stress. But here's the thing: While soft cardio might be great for getting you off the couch, it's not quite delivering what traditional cardio does.

Let's be clear: I'm not here to bash soft cardio. Movement is movement, and anything that gets people more active is a win in my book. But if you're hoping to reap the cardiovascular benefits that come with actual cardio exercise, we need to have an honest conversation about what soft cardio can—and can't—do for your body.

What is soft cardio?

Soft cardio is essentially low-intensity exercise performed at a relaxed, comfortable pace. Think leisurely walks, gentle dancing in your living room, slow cycling, or easy stretching routines. The emphasis is on making movement feel enjoyable and stress-free rather than challenging or demanding. Naturally, this should resonate with people who feel intimidated by traditional exercise, or who are recovering from injury, or who simply want to incorporate more gentle movement into their daily routines. These are all valid reasons to embrace this type of activity. Soft cardio designed to spare your body from repetitive impact and intense exertion, which sounds wonderful—and in many ways, it is.

What makes cardio, well, cardio?

“Cardio” may not have a precise definition, but just looking at the name, it's safe to say it usually refers to the realm of cardiovascular exercise. That means it's supposed to challenge your heart and lungs, elevating your heart rate to a level where your cardiovascular system actually has to work harder than usual. This is what creates the adaptations that improve your heart health, increase your endurance, and boost your overall fitness.

If your soft cardio session doesn't meaningfully elevate your heart rate—if you could easily hold a conversation throughout without any change in breathing at all—then your cardiovascular system isn't being challenged enough to create those training adaptations. You're moving, which is great, but you're not getting the cardiovascular conditioning that comes with true cardio exercise.

Soft cardio versus actual cardio

Here are some examples of soft, cozy, or low-impact cardio:

• A 30-minute stroll through the neighborhood at a comfortable pace

• Gentle yoga or stretching routines

• Slow dancing or swaying to music

• Easy cycling on flat terrain where you never feel breathless

• Light household chores done at a relaxed pace

All of these movements reduce sedentary time, are gentle on joints, have a low barrier to entry, are sustainable for many people, and would probably improve your mood. Soft cardio has it's place, but it's minimal cardiovascular conditioning, with limited calorie burn, and it won't significantly improve aerobic capacity.

Here are some examples of what it might look like to tip into actual cardio:

• Brisk walking where your breathing becomes noticeably heavier

• Jogging or running at any pace

• Swimming laps with sustained effort

• Cycling at a pace that makes conversation difficult

• Dance cardio classes with energetic movement

• Jump rope, rowing, or elliptical training

These examples could strengthen your cardiovascular system, improve aerobic capacity, increase calorie burn, reduce risk of heart disease, and overall enhance endurance. Of course, this comes with higher impact on joints, more effort and motivation, and can feel intimidating for beginners.

Finding a balance between soft cardio and regular cardio

The good news is that you don't have to choose between soft cardio and real cardio—you can incorporate both into your routine based on your goals and current fitness level. If your primary goal is simply to move more and sit less, soft cardio is perfect. It's infinitely better than remaining sedentary, and for many people, it's a sustainable way to maintain an active lifestyle. The gentle nature of soft cardio also makes it ideal for active recovery days, when you want to move without taxing your body.

However, if you're looking to improve your cardiovascular fitness, increase your endurance, or achieve more significant health benefits, you'll need to include actual cardio workouts that challenge your heart and lungs. This doesn't mean every workout needs to be intense—even moderate-intensity cardio, where you can still talk but your breathing is elevated, provides substantial cardiovascular benefits.

The bottom line

Soft cardio has its place, and I genuinely appreciate that it's helping people embrace movement without feeling overwhelmed or intimidated. It's particularly valuable for keeping your heart slightly elevated without putting stress on your joints or muscles, which is especially important for those recovering from injury or managing chronic conditions. But let's call it what it is: light physical activity or gentle movement, not cardiovascular exercise in the traditional sense. If you want the cardiovascular adaptations that come with cardio—the improved heart health, increased lung capacity, and enhanced endurance—you need to include workouts that challenge your cardiovascular system.

For beginners, use soft cardio as a gateway to building more challenging workouts into your routine. Start with gentle movement to establish the habit of being active, then gradually increase the intensity as your fitness improves. You might begin with soft cardio walks and slowly pick up the pace over time, or add short intervals of brisker walking to your leisurely strolls.

The trend isn't bad. But understanding the difference between moving your body and training your cardiovascular system will help you set realistic expectations and design a fitness routine that actually meets your goals.