Health and Me

Tanya Dutt

Exercise Proven ‘Better Than Drugs’ To Prevent Colon Cancer Recurrence, Study Trial Shows

A new and breakthrough international study trial has found that exercise, when added to the recovery regimen for colon <span><a href="https://www.healthandme.com/health/cancer">cancer</a></span> patients, can dramatically enhance survival rates and lower the risk of cancer recurrence—performing better than most conventional drug therapies. The findings, delivered at the American Society of Clinical Oncology (ASCO) annual meeting and published in the highly respected New England Journal of Medicine, herald a possible paradigm shift in supporting cancer survivors after treatment on a global scale.

For decades, medical professionals have advocated for healthy lifestyles as a preventive measure against cancer development. However, concrete evidence demonstrating the impact of exercise after a cancer diagnosis—especially as a tool to prevent recurrence or new cancers—has been scarce. Until now.

This breakthrough trial, the first of its type, followed close to 900 patients with colon cancer from nations such as the US, UK, Canada, Australia, France, and Israel. Participants had all undergone chemotherapy for curable colon cancer. They were either assigned to a guided exercise program with coaching assistance or a control group receiving only information about nutrition and fitness.

The exercise group also had a personal coach who worked closely with them, meeting biweekly for the initial year and monthly for the next two years, who provided them with customized support to boost their physical activity. This way, there was accountability, motivation, and progress—so often lacking in generic exercise tips.

The control group, on the other hand, got an educational manual advocating general health and diet but without personalized advice or continued support.

Eight years later, the findings were shocking. The exercise group had a 28% reduction in recurrence of cancer and 37% reduction in cause-specific deaths versus the control group. Such survival advantages came with elevated physical activity levels and increased quality of life.

The results surpassed expectations, according to Dr. Christopher Booth, co-author of the report and a cancer specialist at Kingston Health Sciences Centre. "We were astounded," he said. The survival advantages of exercise are comparable, and in many cases, surpass, those provided by many medications now being given to survivors of colon cancer. Furthermore, exercise programs are relatively inexpensive and have much lower side effects.

Dr. Booth pointed out the cost-effectiveness of this intervention: "Exercise programs can be provided for several thousand dollars per patient, an amazingly reasonable intervention that will make individuals feel better, have reduced cancer recurrences, and live longer."

The findings of the trial indicate that cancer centers and payers ought to take seriously integrating exercise coaching into routine survivorship care plans.

<h2>How Exercise Works Against Cancer?</h2>

Though clinical benefits are evident, scientists continue to examine the underlying biological mechanisms for exercise's protective effects. Blood draws from volunteers are being tested to reveal how physical activity affects cancer prevention.

Potential hypotheses include enhanced insulin metabolism, stronger immune function, and decreases in inflammation—all elements known to affect tumor development and metastasis.

Dr. Kerry Courneya, a co-author and University of Alberta exercise oncology specialist, emphasizes that lasting behavior change among patients is important if long-term benefits are to be achieved. Coaching social support, pleasure from activity such as walking and listening to music, and confidence in the benefits of exercise assist patients in sustaining these healthy behaviors.

One of the participants, Swain-Collins, who had finished the coaching program, still stays physically active by walking in the countryside around her house. She keeps herself motivated by listening to music and likes the process—a central aspect in maintaining physical activity independent of clinical supervision.

"This research demonstrates it's never too late to get moving even after a diagnosis or if patients have already begun treatment," Courneya said, making clear that taking up physical activity after diagnosis can continue to provide substantial health gains.

The trial results come in the face of a disturbing global trend: increasing incidence of colon cancer among younger adults in their 20s, 30s, and 40s—a group traditionally less prone to this disease.

In America, new cases of colon cancer total about 142,000 per year, while in the UK, about 32,000 occur yearly. Colon cancer is still the third most frequent cancer in the UK and one of the top reasons for deaths due to cancer worldwide.

While the majority of cases occur in people over 50, diagnoses in younger adults have surged over the past three decades, confounding medical experts.

<h2>Possible Causes of Early-Onset Colon Cancer</h2>

Researchers have proposed multiple potential triggers for this unsettling rise. Obesity, widespread antibiotic use, exposure to mobile phone radiation, and even microplastic contamination in drinking water have all been suggested as contributing factors.

Yet, a mounting body of evidence points to diet, specifically the higher intake of ultra-processed foods, as a primary suspect. These foods are rich in sugars, unhealthy fats, and additives, which can increase inflammation and imbalances of the gut microbiome—both associated with cancer risk.

<h2>Identifying Colon Cancer Symptoms Early</h2>

Early detection continues to be key to enhancing colon cancer survival. Signs to monitor include alteration of bowel habits like new or ongoing diarrhea or constipation, abnormal urgency or frequency in bowel movements, and blood in the stool.

Other symptoms can be stomach pain, bloating, feeling of a lump in the abdomen, unintentional weight loss, and ongoing fatigue. Everyone exhibiting these symptoms needs to get medical attention immediately.

This global trial establishes a new standard of care for cancer survivorship, highlighting exercise as not only a way of life but also a powerful medical treatment. With increasing evidence on its benefits, healthcare systems globally are challenged to reassess how they care for patients post-treatment.

Health Conditions A-Z

health

cancer

colon cancer exercise

cancer recurrence prevention

cancer survivorship tips

exercise benefits cancer

colon cancer survival rate

post-treatment cancer care

exercise oncology study

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A new and breakthrough international study trial has found that exercise, when added to the recovery regimen for colon cancer patients, can dramatically enhance survival rates and lower the risk of cancer recurrence—performing better than most conventional drug therapies. The findings, delivered at the American Society of Clinical Oncology (ASCO) annual meeting and published in the highly respected New England Journal of Medicine, herald a possible paradigm shift in supporting cancer survivors after treatment on a global scale.For decades, medical professionals have advocated for healthy lifestyles as a preventive measure against cancer development. However, concrete evidence demonstrating the impact of exercise after a cancer diagnosis—especially as a tool to prevent recurrence or new cancers—has been scarce. Until now.This breakthrough trial, the first of its type, followed close to 900 patients with colon cancer from nations such as the US, UK, Canada, Australia, France, and Israel. Participants had all undergone chemotherapy for curable colon cancer. They were either assigned to a guided exercise program with coaching assistance or a control group receiving only information about nutrition and fitness.The exercise group also had a personal coach who worked closely with them, meeting biweekly for the initial year and monthly for the next two years, who provided them with customized support to boost their physical activity. This way, there was accountability, motivation, and progress—so often lacking in generic exercise tips.The control group, on the other hand, got an educational manual advocating general health and diet but without personalized advice or continued support.Eight years later, the findings were shocking. The exercise group had a 28% reduction in recurrence of cancer and 37% reduction in cause-specific deaths versus the control group. Such survival advantages came with elevated physical activity levels and increased quality of life.The results surpassed expectations, according to Dr. Christopher Booth, co-author of the report and a cancer specialist at Kingston Health Sciences Centre. "We were astounded," he said. The survival advantages of exercise are comparable, and in many cases, surpass, those provided by many medications now being given to survivors of colon cancer. Furthermore, exercise programs are relatively inexpensive and have much lower side effects.Dr. Booth pointed out the cost-effectiveness of this intervention: "Exercise programs can be provided for several thousand dollars per patient, an amazingly reasonable intervention that will make individuals feel better, have reduced cancer recurrences, and live longer."The findings of the trial indicate that cancer centers and payers ought to take seriously integrating exercise coaching into routine survivorship care plans.How Exercise Works Against Cancer?Though clinical benefits are evident, scientists continue to examine the underlying biological mechanisms for exercise's protective effects. Blood draws from volunteers are being tested to reveal how physical activity affects cancer prevention.Potential hypotheses include enhanced insulin metabolism, stronger immune function, and decreases in inflammation—all elements known to affect tumor development and metastasis.Dr. Kerry Courneya, a co-author and University of Alberta exercise oncology specialist, emphasizes that lasting behavior change among patients is important if long-term benefits are to be achieved. Coaching social support, pleasure from activity such as walking and listening to music, and confidence in the benefits of exercise assist patients in sustaining these healthy behaviors.One of the participants, Swain-Collins, who had finished the coaching program, still stays physically active by walking in the countryside around her house. She keeps herself motivated by listening to music and likes the process—a central aspect in maintaining physical activity independent of clinical supervision."This research demonstrates it's never too late to get moving even after a diagnosis or if patients have already begun treatment," Courneya said, making clear that taking up physical activity after diagnosis can continue to provide substantial health gains.The trial results come in the face of a disturbing global trend: increasing incidence of colon cancer among younger adults in their 20s, 30s, and 40s—a group traditionally less prone to this disease.In America, new cases of colon cancer total about 142,000 per year, while in the UK, about 32,000 occur yearly. Colon cancer is still the third most frequent cancer in the UK and one of the top reasons for deaths due to cancer worldwide.While the majority of cases occur in people over 50, diagnoses in younger adults have surged over the past three decades, confounding medical experts.Possible Causes of Early-Onset Colon CancerResearchers have proposed multiple potential triggers for this unsettling rise. Obesity, widespread antibiotic use, exposure to mobile phone radiation, and even microplastic contamination in drinking water have all been suggested as contributing factors.Yet, a mounting body of evidence points to diet, specifically the higher intake of ultra-processed foods, as a primary suspect. These foods are rich in sugars, unhealthy fats, and additives, which can increase inflammation and imbalances of the gut microbiome—both associated with cancer risk.Identifying Colon Cancer Symptoms EarlyEarly detection continues to be key to enhancing colon cancer survival. Signs to monitor include alteration of bowel habits like new or ongoing diarrhea or constipation, abnormal urgency or frequency in bowel movements, and blood in the stool.Other symptoms can be stomach pain, bloating, feeling of a lump in the abdomen, unintentional weight loss, and ongoing fatigue. Everyone exhibiting these symptoms needs to get medical attention immediately.This global trial establishes a new standard of care for cancer survivorship, highlighting exercise as not only a way of life but also a powerful medical treatment. With increasing evidence on its benefits, healthcare systems globally are challenged to reassess how they care for patients post-treatment.

exercise proven ‘better than drugs’ to prevent colon cancer recurrence, study trial shows

Ishita Roy

How Everyday Running Helps You Stay Healthy

Try These 6 Low-Impact Cross-Training Moves That Actually Work

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Every year on June's first Wednesday, <span>Global Running Day</span> is observed to encourage people to run and to embrace its benefits. This year, it is being observed on June 4. 

While <span>running</span> every day may sound intense, but studies show that even short, consistent runs can offer major health benefits. According to research, running just 5 to 10 minutes a day at a moderate pace (about 6 miles per hour) can significantly reduce your risk of death from heart attacks, strokes, and other cardiovascular diseases.

Interestingly, researchers found that benefits tend to max out at around 4.5 hours of running per week, so there’s no need to overdo it. Overtraining can lead to injuries like shin splints and stress fractures.

The benefits of daily running aren’t limited to just heart health. Some other science-backed perks include:

<ul><li>Lower risk of developing certain cancers</li><li>Reduced chance of neurological conditions like Alzheimer’s and Parkinson’s disease</li><li>Better mood, sleep, and focus</li></ul>

A study on adolescents who ran 30 minutes each morning for three weeks showed improvements in sleep quality, mood, and concentration compared to non-runners. These same benefits can be seen in other daily activities like walking, cycling, swimming, or even yoga.

<h4>But Is It Safe to Run Every Day?</h4>

While the benefits are clear, running daily can increase the risk of overuse injuries if you're not careful. These injuries often occur when someone starts too fast or doesn't give the body enough time to recover.

<ul><li>Use proper running shoes and replace them regularly.</li><li>Increase your mileage gradually.</li><li>Always warm up and cool down properly.</li><li>Run with good form and posture.</li></ul>

If you start to feel pain or fatigue, take a break. Use the RICE method (Rest, Ice, Compression, Elevation) and consult a doctor if needed.

Running alone isn’t enough for overall <span>fitness</span>. Cross training—such as cycling, swimming, yoga, or strength workouts—can help balance your routine. Benefits include:

<ul><li>Reducing injury risk</li><li>Activating different muscle groups</li><li>Improving core strength and flexibility</li><li>Keeping workouts fun and varied</li></ul>

Experts recommend adding cross training one to two times a week and incorporating strength training for best results.

Beginners should aim to run every other day for 20–30 minutes, gradually increasing frequency. A “couch-to-5K” program can provide helpful structure.

<ul><li>Good running shoes (ideally two pairs to rotate)</li><li>Sweat-resistant clothes</li><li>Reflective gear if running early or late</li></ul>

Plan your runs according to your schedule—mornings, lunch breaks, or weekends. Join local running groups for motivation.

For experienced runners, weekly plans can include a mix of:

<ul><li>Long runs</li><li>Speed training</li><li>Hill workouts</li><li>Recovery jogs or pool running</li></ul>

global running day 2025

fitness

running

global running day

running benefits

every day running

Every year on June's first Wednesday, Global Running Day is observed to encourage people to run and to embrace its benefits. This year, it is being observed on June 4. While running every day may sound intense, but studies show that even short, consistent runs can offer major health benefits. According to research, running just 5 to 10 minutes a day at a moderate pace (about 6 miles per hour) can significantly reduce your risk of death from heart attacks, strokes, and other cardiovascular diseases.Interestingly, researchers found that benefits tend to max out at around 4.5 hours of running per week, so there’s no need to overdo it. Overtraining can lead to injuries like shin splints and stress fractures.What You Gain From RunningThe benefits of daily running aren’t limited to just heart health. Some other science-backed perks include:Lower risk of developing certain cancersReduced chance of neurological conditions like Alzheimer’s and Parkinson’s diseaseBetter mood, sleep, and focusA study on adolescents who ran 30 minutes each morning for three weeks showed improvements in sleep quality, mood, and concentration compared to non-runners. These same benefits can be seen in other daily activities like walking, cycling, swimming, or even yoga.But Is It Safe to Run Every Day?While the benefits are clear, running daily can increase the risk of overuse injuries if you're not careful. These injuries often occur when someone starts too fast or doesn't give the body enough time to recover.To reduce the risk:Use proper running shoes and replace them regularly.Increase your mileage gradually.Always warm up and cool down properly.Run with good form and posture.If you start to feel pain or fatigue, take a break. Use the RICE method (Rest, Ice, Compression, Elevation) and consult a doctor if needed.The Importance of Mixing It UpRunning alone isn’t enough for overall fitness. Cross training—such as cycling, swimming, yoga, or strength workouts—can help balance your routine. Benefits include:Reducing injury riskActivating different muscle groupsImproving core strength and flexibilityKeeping workouts fun and variedExperts recommend adding cross training one to two times a week and incorporating strength training for best results.How to Start and Stick With ItBeginners should aim to run every other day for 20–30 minutes, gradually increasing frequency. A “couch-to-5K” program can provide helpful structure.Essentials to start running include:Good running shoes (ideally two pairs to rotate)Sweat-resistant clothesReflective gear if running early or latePlan your runs according to your schedule—mornings, lunch breaks, or weekends. Join local running groups for motivation.For experienced runners, weekly plans can include a mix of:Long runsSpeed trainingHill workoutsRecovery jogs or pool running

global running day 2025: how everyday running helps you stay healthy

Aarushi Bhadury

Twisting Yoga Poses For Your Upper Back Strength

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If you are looking for a low-impact exercise that doesn’t leave you feeling drained after every session, try doing yoga. This gentle and flow-based exercise is one of the best ways to rejuvenate yourself and help you regulate your health. Doing yoga regularly not only makes you stronger, but much more flexible, fleet as well as well-balanced. Many people also do yoga as it brings you mental clarity as well as helps them regulate their mood better. 

<h2><span rel="noindex">Why Should You Do Twisting Poses</span>?</h2>

Twisting yoga poses are incredibly beneficial for your overall well-being, especially for a healthy spine and relaxed body. These poses involve rotating your torso, which helps to increase the flexibility and movement range of your spine. 

Beyond the spine, twists can also stretch and strengthen the muscles in your back, core, and shoulders, helping to release tension that often builds up from daily stress or sitting. This release can calm your nervous system, boost your mood, and even help with digestion by gently massaging your internal organs. 

<h2>Supine Spinal Twist (Supta Matsyendrasana) </h2>

Lie on your back, hug one knee to your chest, then gently drop it across your body to the side. Keep your shoulders down and gaze in the opposite direction. This relaxing twist is great for releasing stiffness and improving upper back mobility. 

Stand and bend your knees as if sitting in a chair. Bring your hands to prayer at your chest. Twist your upper body to one side, hooking your elbow outside the opposite knee. This builds strength in your back and core while twisting your upper spine. 

Stand with feet wide apart. Turn one foot out and twist your body towards that leg. Reach one hand to the floor or a block, and the other arm up. This standing twist strengthens your core, legs, and deeply rotates your upper back. 

Start on hands and knees. Slide one arm under your other arm and body, letting your shoulder and ear rest on the floor. This gentle twist opens your upper back and shoulders, releasing tension and improving movement. 

Sit tall with legs out. Bend one knee, placing that foot outside the other knee. Twist your body towards the bent knee, using your opposite arm to help. This pose gently twists your spine, making your upper back stronger and more flexible. 

Start in a lunge with one knee bent forward. Bring your hands to prayer and twist your upper body over the front leg, hooking your elbow outside the knee. This strong pose builds balance, core strength, and deeply twists your upper back. 

Sit with both knees bent to one side. Twist your torso towards the opposite side, placing your hand behind you. This pose helps improve digestion and flexibility in your middle and upper back, while gently strengthening the spine. 

This pose offers a deep stretch along the side body while incorporating a twist. It helps to open the chest and shoulders, and the effort to rotate your ribcage upwards as you fold towards your leg engages and strengthens the muscles of your upper back and obliques. 

Yoga & Asanas

Yoga for Upper Back Strength

Why Should You Do Twisting Poses

Twisting Poses

Yoga for upper back

how to build Upper Back Strength

If you are looking for a low-impact exercise that doesn’t leave you feeling drained after every session, try doing yoga. This gentle and flow-based exercise is one of the best ways to rejuvenate yourself and help you regulate your health. Doing yoga regularly not only makes you stronger, but much more flexible, fleet as well as well-balanced. Many people also do yoga as it brings you mental clarity as well as helps them regulate their mood better. Why Should You Do Twisting Poses?Twisting yoga poses are incredibly beneficial for your overall well-being, especially for a healthy spine and relaxed body. These poses involve rotating your torso, which helps to increase the flexibility and movement range of your spine. Beyond the spine, twists can also stretch and strengthen the muscles in your back, core, and shoulders, helping to release tension that often builds up from daily stress or sitting. This release can calm your nervous system, boost your mood, and even help with digestion by gently massaging your internal organs. Supine Spinal Twist (Supta Matsyendrasana) Lie on your back, hug one knee to your chest, then gently drop it across your body to the side. Keep your shoulders down and gaze in the opposite direction. This relaxing twist is great for releasing stiffness and improving upper back mobility. Revolved Chair Pose Stand and bend your knees as if sitting in a chair. Bring your hands to prayer at your chest. Twist your upper body to one side, hooking your elbow outside the opposite knee. This builds strength in your back and core while twisting your upper spine. Revolved Triangle Pose Stand with feet wide apart. Turn one foot out and twist your body towards that leg. Reach one hand to the floor or a block, and the other arm up. This standing twist strengthens your core, legs, and deeply rotates your upper back. Thread the Needle Pose Start on hands and knees. Slide one arm under your other arm and body, letting your shoulder and ear rest on the floor. This gentle twist opens your upper back and shoulders, releasing tension and improving movement. Seated Spinal Twist Sit tall with legs out. Bend one knee, placing that foot outside the other knee. Twist your body towards the bent knee, using your opposite arm to help. This pose gently twists your spine, making your upper back stronger and more flexible. Revolved Crescent Lunge Pose Start in a lunge with one knee bent forward. Bring your hands to prayer and twist your upper body over the front leg, hooking your elbow outside the knee. This strong pose builds balance, core strength, and deeply twists your upper back. Bharadvaja's Twist Sit with both knees bent to one side. Twist your torso towards the opposite side, placing your hand behind you. This pose helps improve digestion and flexibility in your middle and upper back, while gently strengthening the spine. Revolved Head-to-Knee Pose This pose offers a deep stretch along the side body while incorporating a twist. It helps to open the chest and shoulders, and the effort to rotate your ribcage upwards as you fold towards your leg engages and strengthens the muscles of your upper back and obliques. 

twisting yoga poses for your upper back strength

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It's easy to hyper-focus on strength training or cardio alone, endlessly lifting weights, running miles, or grinding on the Peloton. But experts are now pressing pause on that one-dimensional approach in favor of a smarter, more sustainable strategy: <span>low-impact cross-training</span>.

Whether you're a serious cyclist, a weekend warrior, or someone looking to avoid burnout, these low-impact moves offer a refreshing reset that supports muscle growth, cardiovascular health, and mobility, all while being gentle on your joints.

Cross-training isn’t new, it’s been around long enough to have an entire category of athletic shoes named after it but its importance is experiencing a strong resurgence. According to leading fitness trainers, today’s workouts need to be more holistic. That means you don’t just build muscle—you build endurance, joint flexibility, coordination, and overall resilience.

Also Read: <a href="https://www.healthandme.com/health-wellness/23-going-on-53-doctor-claims-she-reversed-her-biological-age-by-30-year-article-151781159" data-type="tilCustomLink" target="_blank">‘23 Going On 53’: Doctor Claims She Reversed Her Biological Age By 30 Year</a>

And here’s the good news: it doesn’t have to be intense or intimidating. Cross-training is most effective when done 1–2 times a week, and even small, consistent additions can lead to big gains. Swapping out the final 10 to 15 minutes of your workout with functional movements outside your usual program can improve recovery, prevent injury, and train your body to move in multiple planes.

<h2>What Is Low-Impact Cross-Training?</h2>

Low-impact training is a game-changer—especially for those battling chronic joint pain, recovering from injury, or simply aging gracefully. According to certified trainer Brodie, as we age, our joints naturally lose range of motion and muscle mass begins to decline after 30. Cross-training with low-impact exercises ensures that your fitness evolves with your body.

These movements keep at least one foot on the ground at all times (yes, that means no jumping), making them safer for your knees, hips, and back. But make no mistake—they still challenge your muscles in new, meaningful ways.

Also Read: <a href="https://www.healthandme.com/health-wellness/bryan-johnsons-90-day-experiment-claims-that-oxygen-therapy-could-beat-aging-article-151779593" data-type="tilCustomLink" target="_blank">Bryan Johnson's 90-Day Experiment Claims That Oxygen Therapy Could Beat Aging</a>

<strong><h2>What You Need for Low-Impact Cross-Training?</h2></strong><h3>To get started, grab:</h3>

<ol><li>A medium to heavy kettlebell</li><li>A mat</li><li>Open floor space</li></ol>

Aim for 10–12 reps of each movement, resting 30–60 seconds between each. Do 2–3 sets, twice per week to start seeing results.

The kettlebell swing is a full-body, explosive movement that works your posterior chain—from glutes to lower back—and teaches you how to generate force safely. “It’s not just about swinging a weight; it’s about understanding muscle activation and relaxation,” says Brodie.

This move is especially beneficial for cyclists and desk-jobbers alike, helping correct poor posture and preventing lower back pain by reinforcing hip mobility and glute engagement.

<strong>Form tip: </strong>Keep your core tight, back neutral, and drive from the hips—not the arms.

Squats are foundational, but the goblet squat makes them smarter. Holding the kettlebell in front of your chest helps engage your upper body while deepening your squat form and improving balance.

What makes this exercise low-impact is that it builds muscle in your glutes, quads, abs, arms, and grip—without joint stress or high-impact plyometrics. The upright posture also translates well to better bike handling and hill endurance.

<strong>Form tip:</strong> Keep your feet grounded and chest lifted as you squat.

Around the World is often overlooked—but it's a quiet powerhouse. By rotating a kettlebell around your body in a controlled motion, you’re not just improving shoulder stability, but also enhancing core strength and coordination.

This is particularly useful for cyclists, who often deal with upper-back tightness from riding in a hunched position.

<strong>Bonus use:</strong> Works great as a warm-up to upper-body workouts.

Modern lifestyles mean long hours sitting at desks—or in saddles. Enter the weighted glute bridge: a deceptively simple move that strengthens your glutes, opens tight hip flexors, and engages your core.

This exercise directly improves your ability to push and pull pedals while protecting your lower back from strain.

<strong>Form tip:</strong> Avoid arching the back; instead, focus on squeezing your glutes and keeping your core stable at the top.

If you’ve never done a suitcase carry, you’re missing one of the most functional, real-life applicable exercises. Holding a weight in one hand while walking forces your core to stabilize—mimicking the movements needed in cycling, lifting, and even daily tasks.

It’s a brilliant way to train anti-rotational strength, reduce the risk of injury, and improve posture.

<strong>Challenge yourself: </strong>Use two kettlebells for a farmer’s walk variation that works both sides simultaneously.

<h2>6. Hiking, Snowshoeing, or Cross-Country Skiing</h2>

Not all cross-training needs to happen in the gym. Outdoor activities like hiking, snowshoeing, and cross-country skiing offer a total-body burn with the added mental health benefit of being in nature.

These are especially effective for building endurance, balance, and cardiovascular strength, all while maintaining low impact on joints.

Whether you're scaling trails or gliding through snowy landscapes, you're engaging muscles that often get overlooked—making this a worthy addition to your training year-round.

If you’ve been training the same way for years, it may be time to refresh your routine with cross-training. And the best part? Low-impact doesn’t mean low return. By mixing in these six movements a few times a week, you’ll build a more adaptable, injury-resistant body—without derailing your current program. The next time you feel tempted to skip mobility work or cardio, try one of these low-impact cross-training exercises instead. Your future self will thank you.

fitness & exercise

low-impact cross-training

best exercises for cyclists

kettlebell workout

strength training without jumping

joint-friendly fitness

total-body workouts

injury prevention exercises

It's easy to hyper-focus on strength training or cardio alone, endlessly lifting weights, running miles, or grinding on the Peloton. But experts are now pressing pause on that one-dimensional approach in favor of a smarter, more sustainable strategy: low-impact cross-training.Whether you're a serious cyclist, a weekend warrior, or someone looking to avoid burnout, these low-impact moves offer a refreshing reset that supports muscle growth, cardiovascular health, and mobility, all while being gentle on your joints.Cross-training isn’t new, it’s been around long enough to have an entire category of athletic shoes named after it but its importance is experiencing a strong resurgence. According to leading fitness trainers, today’s workouts need to be more holistic. That means you don’t just build muscle—you build endurance, joint flexibility, coordination, and overall resilience.Also Read: ‘23 Going On 53’: Doctor Claims She Reversed Her Biological Age By 30 YearAnd here’s the good news: it doesn’t have to be intense or intimidating. Cross-training is most effective when done 1–2 times a week, and even small, consistent additions can lead to big gains. Swapping out the final 10 to 15 minutes of your workout with functional movements outside your usual program can improve recovery, prevent injury, and train your body to move in multiple planes.What Is Low-Impact Cross-Training?Low-impact training is a game-changer—especially for those battling chronic joint pain, recovering from injury, or simply aging gracefully. According to certified trainer Brodie, as we age, our joints naturally lose range of motion and muscle mass begins to decline after 30. Cross-training with low-impact exercises ensures that your fitness evolves with your body.These movements keep at least one foot on the ground at all times (yes, that means no jumping), making them safer for your knees, hips, and back. But make no mistake—they still challenge your muscles in new, meaningful ways.Also Read: Bryan Johnson's 90-Day Experiment Claims That Oxygen Therapy Could Beat AgingWhat You Need for Low-Impact Cross-Training?To get started, grab:A medium to heavy kettlebellA matOpen floor spaceAim for 10–12 reps of each movement, resting 30–60 seconds between each. Do 2–3 sets, twice per week to start seeing results.1. Kettlebell SwingThe kettlebell swing is a full-body, explosive movement that works your posterior chain—from glutes to lower back—and teaches you how to generate force safely. “It’s not just about swinging a weight; it’s about understanding muscle activation and relaxation,” says Brodie.This move is especially beneficial for cyclists and desk-jobbers alike, helping correct poor posture and preventing lower back pain by reinforcing hip mobility and glute engagement.Form tip: Keep your core tight, back neutral, and drive from the hips—not the arms.2. Goblet SquatSquats are foundational, but the goblet squat makes them smarter. Holding the kettlebell in front of your chest helps engage your upper body while deepening your squat form and improving balance.What makes this exercise low-impact is that it builds muscle in your glutes, quads, abs, arms, and grip—without joint stress or high-impact plyometrics. The upright posture also translates well to better bike handling and hill endurance.Form tip: Keep your feet grounded and chest lifted as you squat.3. Around the WorldAround the World is often overlooked—but it's a quiet powerhouse. By rotating a kettlebell around your body in a controlled motion, you’re not just improving shoulder stability, but also enhancing core strength and coordination.This is particularly useful for cyclists, who often deal with upper-back tightness from riding in a hunched position.Bonus use: Works great as a warm-up to upper-body workouts.4. Weighted Glute BridgeModern lifestyles mean long hours sitting at desks—or in saddles. Enter the weighted glute bridge: a deceptively simple move that strengthens your glutes, opens tight hip flexors, and engages your core.This exercise directly improves your ability to push and pull pedals while protecting your lower back from strain.Form tip: Avoid arching the back; instead, focus on squeezing your glutes and keeping your core stable at the top.5. Suitcase CarryIf you’ve never done a suitcase carry, you’re missing one of the most functional, real-life applicable exercises. Holding a weight in one hand while walking forces your core to stabilize—mimicking the movements needed in cycling, lifting, and even daily tasks.It’s a brilliant way to train anti-rotational strength, reduce the risk of injury, and improve posture.Challenge yourself: Use two kettlebells for a farmer’s walk variation that works both sides simultaneously.6. Hiking, Snowshoeing, or Cross-Country SkiingNot all cross-training needs to happen in the gym. Outdoor activities like hiking, snowshoeing, and cross-country skiing offer a total-body burn with the added mental health benefit of being in nature.These are especially effective for building endurance, balance, and cardiovascular strength, all while maintaining low impact on joints.Whether you're scaling trails or gliding through snowy landscapes, you're engaging muscles that often get overlooked—making this a worthy addition to your training year-round.If you’ve been training the same way for years, it may be time to refresh your routine with cross-training. And the best part? Low-impact doesn’t mean low return. By mixing in these six movements a few times a week, you’ll build a more adaptable, injury-resistant body—without derailing your current program. The next time you feel tempted to skip mobility work or cardio, try one of these low-impact cross-training exercises instead. Your future self will thank you.

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