Tanya Dutt

Walking 12,000 Steps a Day: How Many Calories You’ll Really Burn? Tips For Reaching Your Goal

How Many Calories Does Walking 12,000 Steps Burn? Tips For Reaching Your Goal

Beyond mere transportation, walking is a route to better health and fitness. With the upsurge of fitness wearables like trackers, one can count how many steps were undertaken with great ease. Of the highest, yet totally attainable objectives is 12,000 daily steps. The question remains how many calories is it good for and why? Let us discuss the science on the number of step counts as well as calorie burn.

Also Read: <a href="https://www.healthandme.com/health-news/kylie-page-death-netflix-star-sudden-death-raises-questions-about-drug-use-as-fentanyl-and-drug-paraphernalia-found-in-apartment-article-152205880" data-type="tilCustomLink" target="_blank">Kylie Page Death: Netflix Star Sudden Death Raises Questions About Drug Use, As Fentanyl And Drug Paraphernalia Found In Apartment</a>

<h2>What Happens When You Walk 12,000 Steps a Day? Key Benefits</h2>Walking 12,000 steps is often regarded as a golden benchmark for those looking to boost their fitness levels, maintain weight, or even shed a few pounds. The origins of the 10,000-step goal trace back to a Japanese pedometer in the 1960s, but research now supports higher step counts for added benefits. Walking is a low-impact exercise that improves cardiovascular health, supports mental clarity, and strengthens muscles.

A daily goal of 12,000 steps equates to roughly 6 miles of walking, depending on stride length and pace. This makes it an achievable yet impactful target for many.

<h2>How many calories does 12000 steps burn?</h2>

<a href="https://www.healthandme.com/fitness/effective-tips-to-burn-more-calories-while-walking-article-151046151" data-type="tilCustomLink" target="_blank">Calorie burn</a> does not have a fixed number. Your weight, pace, terrain, and stride length all influence how much energy you expend. On average, walking 12,000 steps burns between 400 and 600 calories. Let's break it down:

The bigger the body mass, the higher the calorie burning as the energy to move them increases with their size. 

Walking quickly at 4 miles per hour would take in more calories than a stroll.

Up hill or rugged terrain walking elevates calorie burning even further.

<h2>What Harvard Health Publishing Says?</h2>

Harvard Health Publishing reports that a 155-pound person walking at 4 miles per hour burns approximately 298 calories per hour. This would equate to approximately 600 calories if one walks 12,000 steps at this pace.

Also Read: <a href="https://www.healthandme.com/health-news/kate-middleton-opens-up-about-her-really-difficult-time-during-chemotherapy-and-how-nature-helped-her-heal-article-152203805" data-type="tilCustomLink" target="_blank">Kate Middleton Cancer Battle: Princess Opens Up About Her "Really Difficult" Chemotherapy Experience and How Nature Helped Her Recovery</a>

<h2>How Do You Set <span rel="noindex">Weight Loss</span> Goals? Weight Loss Formula by BMI &amp; Age</h2>

<h3>To personalize your calorie estimate, use the following formula:</h3>

<strong>1. Know Your Steps Per Mile: </strong>In general, 2,000 steps is a little over a mile, though this can vary by height, and stride length can vary, as well. 

<strong>2. Calories Burned Per Mile:</strong> Most people can burn between 80-100 calories per mile.

<strong>3. Multiply by Miles Walked:</strong> If 12,000 steps equate to about 6 miles, then multiply calories burned per mile by 6 to get an estimate.

- A 125-pound person burns about 85 calories per mile, for a total of 510 calories for 6 miles. 

- A 185-pound person burns about 120 calories per mile, for a total of 720 calories for 6 miles.

<h2>Benefits of Walking 12000 steps a day</h2>

While burning calories is a compelling reason to take up walking, the <a href="https://www.healthandme.com/nutrition/the-hidden-health-benefits-of-walking-after-meals-article-151000466" data-type="tilCustomLink" target="_blank">advantages of walking</a> extend much further than calorie burn.

Walking daily helps reduce the chances of heart diseases and hypertension. Walking is known to relieve stress and change moods. Regular steps make the legs stronger and flexible at the joints.

Also Read: <a href="https://www.healthandme.com/health-news/national-doctors-day-july-1-2025-theme-who-heals-the-healer-know-more-about-its-history-and-significance--article-152188972" data-type="tilCustomLink" target="_blank">National Doctors' Day, July 1, 2025: Theme – "Who Heals the Healer?" Know more about Its History and Significance.</a> 

<h2>How to get 12000 steps Daily: Actionable Tips</h2>

Daily 12,000 steps may be a challenging goal, but splitting it into small steps can help achieve it:

<ul><li>Start with 7,000-8,000 steps and increase the number gradually.</li><li>Park your vehicle further away from entrances, use the stairways, or walk at times on the phone. </li><li>Use fitness trackers or Smartphone apps to track your steps. </li><li>Walking with a friend keeps you motivated and accountable. </li><li>Walk in different routes and on different terrains to keep walks interesting. </li></ul>

<h2>Is walking 12,000 steps a day considered exercise?</h2>

Walking is an excellent foundation for fitness, but a well-rounded routine also includes strength training and flexibility exercises. The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity activity weekly, alongside two days of strength training. Walking briskly for 30 minutes daily as part of your 12,000 steps, you’ll meet these guidelines and enjoy additional benefits.

Walking 12,000 steps may be a foundational element of a healthy lifestyle, but remember that each person's fitness needs are unique. Activity should be guided by age, health goals, and fitness levels. Consult with a healthcare provider to tailor a routine that fits your personal circumstances.

Walking 12,000 steps a day is more than a fitness milestone; it is the gateway to better physical and mental health. With the burning of 400-600 calories, strengthening of your heart, and sharpening of your mind, you take significant strides toward a healthier you. Whether you are a fitness enthusiast or a beginner, let every step count.

<a href="https://pubmed.ncbi.nlm.nih.gov/31141585/" data-type="tilCustomLink" target="_blank" rel="noopener nofollow noreferrer" rel= "noopener nofollow noreferrer" target= "_blank">Association of Step Volume and Intensity With All-Cause Mortality in Older Women.</a> JAMA Intern Med. 2019

<a href="https://www.annfammed.org/content/6/1/69.full" data-type="tilCustomLink" target="_blank" rel="noopener nofollow noreferrer" rel= "noopener nofollow noreferrer" target= "_blank">A Meta-Analysis of Pedometer-Based Walking Interventions and Weight Loss. </a>Analysis of Family Medicine. 2008

<a href="https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights" data-type="tilCustomLink" target="_blank" rel="noopener nofollow noreferrer" rel= "noopener nofollow noreferrer" target= "_blank">Calories burned in 30 minutes for people of three different weights. </a>Harvard Health Publishing. 2021

<a href="https://www.cdc.gov/pcd/issues/2016/16_0111.htm" data-type="tilCustomLink" target="_blank" rel="noopener nofollow noreferrer" rel= "noopener nofollow noreferrer" target= "_blank">Opportunities for Increased Physical Activity in the Workplace: the Walking Meeting (WaM) Pilot Study</a>, Miami, 2015.

<a href="https://www.cdc.gov/physical-activity-basics/guidelines/adults.html" data-type="tilCustomLink" target="_blank" rel="noopener nofollow noreferrer" rel= "noopener nofollow noreferrer" target= "_blank">Adult Activity: An Overview</a>. CDC

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Beyond mere transportation, walking is a route to better health and fitness. With the upsurge of fitness wearables like trackers, one can count how many steps were undertaken with great ease. Of the highest, yet totally attainable objectives is 12,000 daily steps. The question remains how many calories is it good for and why? Let us discuss the science on the number of step counts as well as calorie burn.Also Read: Kylie Page Death: Netflix Star Sudden Death Raises Questions About Drug Use, As Fentanyl And Drug Paraphernalia Found In ApartmentWhat Happens When You Walk 12,000 Steps a Day? Key BenefitsWalking 12,000 steps is often regarded as a golden benchmark for those looking to boost their fitness levels, maintain weight, or even shed a few pounds. The origins of the 10,000-step goal trace back to a Japanese pedometer in the 1960s, but research now supports higher step counts for added benefits. Walking is a low-impact exercise that improves cardiovascular health, supports mental clarity, and strengthens muscles.A daily goal of 12,000 steps equates to roughly 6 miles of walking, depending on stride length and pace. This makes it an achievable yet impactful target for many.How many calories does 12000 steps burn?Calorie burn does not have a fixed number. Your weight, pace, terrain, and stride length all influence how much energy you expend. On average, walking 12,000 steps burns between 400 and 600 calories. Let's break it down:Body MassThe bigger the body mass, the higher the calorie burning as the energy to move them increases with their size. PaceWalking quickly at 4 miles per hour would take in more calories than a stroll.Intensity and TerrainsUp hill or rugged terrain walking elevates calorie burning even further.What Harvard Health Publishing Says?Harvard Health Publishing reports that a 155-pound person walking at 4 miles per hour burns approximately 298 calories per hour. This would equate to approximately 600 calories if one walks 12,000 steps at this pace.Also Read: Kate Middleton Cancer Battle: Princess Opens Up About Her "Really Difficult" Chemotherapy Experience and How Nature Helped Her RecoveryHow Do You Set Weight Loss Goals? Weight Loss Formula by BMI & AgeTo personalize your calorie estimate, use the following formula:1. Know Your Steps Per Mile: In general, 2,000 steps is a little over a mile, though this can vary by height, and stride length can vary, as well. 2. Calories Burned Per Mile: Most people can burn between 80-100 calories per mile.3. Multiply by Miles Walked: If 12,000 steps equate to about 6 miles, then multiply calories burned per mile by 6 to get an estimate.For example:- A 125-pound person burns about 85 calories per mile, for a total of 510 calories for 6 miles. - A 185-pound person burns about 120 calories per mile, for a total of 720 calories for 6 miles.Benefits of Walking 12000 steps a dayWhile burning calories is a compelling reason to take up walking, the advantages of walking extend much further than calorie burn.Walking daily helps reduce the chances of heart diseases and hypertension. Walking is known to relieve stress and change moods. Regular steps make the legs stronger and flexible at the joints.Also Read: National Doctors' Day, July 1, 2025: Theme – "Who Heals the Healer?" Know more about Its History and Significance. How to get 12000 steps Daily: Actionable TipsDaily 12,000 steps may be a challenging goal, but splitting it into small steps can help achieve it:Start with 7,000-8,000 steps and increase the number gradually.Park your vehicle further away from entrances, use the stairways, or walk at times on the phone. Use fitness trackers or Smartphone apps to track your steps. Walking with a friend keeps you motivated and accountable. Walk in different routes and on different terrains to keep walks interesting. Is walking 12,000 steps a day considered exercise?Walking is an excellent foundation for fitness, but a well-rounded routine also includes strength training and flexibility exercises. The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity activity weekly, alongside two days of strength training. Walking briskly for 30 minutes daily as part of your 12,000 steps, you’ll meet these guidelines and enjoy additional benefits.Walking 12,000 steps may be a foundational element of a healthy lifestyle, but remember that each person's fitness needs are unique. Activity should be guided by age, health goals, and fitness levels. Consult with a healthcare provider to tailor a routine that fits your personal circumstances.Walking 12,000 steps a day is more than a fitness milestone; it is the gateway to better physical and mental health. With the burning of 400-600 calories, strengthening of your heart, and sharpening of your mind, you take significant strides toward a healthier you. Whether you are a fitness enthusiast or a beginner, let every step count.Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Intern Med. 2019A Meta-Analysis of Pedometer-Based Walking Interventions and Weight Loss. Analysis of Family Medicine. 2008Calories burned in 30 minutes for people of three different weights. Harvard Health Publishing. 2021Opportunities for Increased Physical Activity in the Workplace: the Walking Meeting (WaM) Pilot Study, Miami, 2015.Adult Activity: An Overview. CDC

how many calories does walking 12,000 steps burn? tips for reaching your goal

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Feeling Burnt Out At Work? Research Finds This Kind Of Exercise Helps

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Many of us have felt job burnout before. A new study suggests that exercise can help, but only if you do it in moderation – not too much, not too little. 

This study, published in the Journal of Occupational and Environmental Medicine, looked at over 500 employees. Researchers wanted to see if physical activity affected how emotionally drained people felt at work and how happy they were with their jobs. 

They found that exercise did help, but only at moderate intensity. Interestingly, very intense workouts didn't reduce burnout any more than lighter exercise. Researchers explained that this research highlights the importance of moderate physical activity for reducing burnout. 

<h2><span rel="noindex">How Exercise Impacts Burnout</span> </h2>

Researchers wanted to understand if encouraging physical activity could benefit employees beyond just their physical health. They surveyed 520 full-time employees about their job stress and exercise habits. They defined "moderate physical activity" as: 

<ul><li>At least 20 minutes of vigorous activity (like running) three or more days a week.</li><li>At least 30 minutes of moderate activity (like strength training, dancing, or hiking) five or more days a week.</li><li>A combination of both, five or more days a week.</li></ul>

Participants were grouped by their activity levels. The researchers also looked at three parts of burnout: emotional exhaustion, personal accomplishment, and depersonalization (seeing customers as less than human). 

Over half (about 53%) of the participants reported doing moderate exercise. The results showed that these moderately active employees felt the least emotionally exhausted and the most accomplished. Depersonalization scores were similar across all groups. 

Experts agree these findings make sense, as moderate exercise is known to reduce stress and improve mood, which helps prevent burnout. 

<h2>Why Moderate Exercise Helps You Like Your Job More </h2>

Exercise might help <span>reduce job burnout</span> because it gives workers time away from their jobs to rest and recover. Being physically active also helps people "recharge" their bodies and minds. This can improve their mood, how they handle emotions, and their memory. 

Some experts also believe that people who exercise might feel more confident and in control. This feeling, whether from exercise itself or boosted by it, could lead to less burnout. 

But why weren't very intense workouts more helpful than moderate ones? One reason might be that the study didn't include enough people who did very intense exercise. A more likely reason is that it can simply be too hard to manage tough workouts (like training for a marathon) along with work duties. 

Another reason is about chemicals in the body. Very intense exercise, especially for a long time, can release more of a stress hormone called cortisol. This can make people more prone to emotional stress and mental tiredness. So, moderate activity seems to lead to better overall balance and well-being. 

<h2>How to Exercise to Fight Burnout </h2>

An ideal weekly routine would include three to five days of "very challenging" exercise along with "other days where your heart rate is up, but you can still talk." 

Examples of these lighter activities include a brisk walk, biking, yoga, light swimming, and pickleball. You can also find small ways to be more active, like taking the stairs instead of the elevator or parking further away from a building. 

Most experts suggest exercising for at least 45 minutes, three or four days a week. Others recommend up to 75 minutes of moderate-to-high exercise five or six days a week. It usually takes about seven weeks of regular effort for your body to show changes from exercise. 

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Many of us have felt job burnout before. A new study suggests that exercise can help, but only if you do it in moderation – not too much, not too little. This study, published in the Journal of Occupational and Environmental Medicine, looked at over 500 employees. Researchers wanted to see if physical activity affected how emotionally drained people felt at work and how happy they were with their jobs. They found that exercise did help, but only at moderate intensity. Interestingly, very intense workouts didn't reduce burnout any more than lighter exercise. Researchers explained that this research highlights the importance of moderate physical activity for reducing burnout. How Exercise Impacts Burnout Researchers wanted to understand if encouraging physical activity could benefit employees beyond just their physical health. They surveyed 520 full-time employees about their job stress and exercise habits. They defined "moderate physical activity" as: At least 20 minutes of vigorous activity (like running) three or more days a week.At least 30 minutes of moderate activity (like strength training, dancing, or hiking) five or more days a week.A combination of both, five or more days a week.Participants were grouped by their activity levels. The researchers also looked at three parts of burnout: emotional exhaustion, personal accomplishment, and depersonalization (seeing customers as less than human). Over half (about 53%) of the participants reported doing moderate exercise. The results showed that these moderately active employees felt the least emotionally exhausted and the most accomplished. Depersonalization scores were similar across all groups. Experts agree these findings make sense, as moderate exercise is known to reduce stress and improve mood, which helps prevent burnout. Why Moderate Exercise Helps You Like Your Job More Exercise might help reduce job burnout because it gives workers time away from their jobs to rest and recover. Being physically active also helps people "recharge" their bodies and minds. This can improve their mood, how they handle emotions, and their memory. Some experts also believe that people who exercise might feel more confident and in control. This feeling, whether from exercise itself or boosted by it, could lead to less burnout. But why weren't very intense workouts more helpful than moderate ones? One reason might be that the study didn't include enough people who did very intense exercise. A more likely reason is that it can simply be too hard to manage tough workouts (like training for a marathon) along with work duties. Another reason is about chemicals in the body. Very intense exercise, especially for a long time, can release more of a stress hormone called cortisol. This can make people more prone to emotional stress and mental tiredness. So, moderate activity seems to lead to better overall balance and well-being. How to Exercise to Fight Burnout An ideal weekly routine would include three to five days of "very challenging" exercise along with "other days where your heart rate is up, but you can still talk." Examples of these lighter activities include a brisk walk, biking, yoga, light swimming, and pickleball. You can also find small ways to be more active, like taking the stairs instead of the elevator or parking further away from a building. Most experts suggest exercising for at least 45 minutes, three or four days a week. Others recommend up to 75 minutes of moderate-to-high exercise five or six days a week. It usually takes about seven weeks of regular effort for your body to show changes from exercise. 

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If you’ve ever dismissed creatine as just another muscle-building supplement for bodybuilders and gym bros, here’s a wake-up call: science is rewriting that script. Although Dwayne "The Rock" Johnson may still be spiking it into his post-gym smoothies, a previously unexpected new population is on to creatine—middle-aged women, health-conscious enthusiasts, and even professionals seeking to enhance cognitive function. Ivanka Trump breezily discussed it in her smoothie regimen, and TikTok is filled with users raving about its mood and mental performance benefits but let's get past anecdote. What is the science really suggesting?

Creatine is a naturally occurring substance, synthesized primarily by the liver, kidneys, and pancreas, and also produced in muscles and the brain. We also obtain trace amounts from animal foods like red meat and fish.

The typical individual produces approximately one gram of creatine per day, but the optimal dose for maximum benefit is three to five grams daily—so most, particularly women (who tend to consume less meat), don't notice.

Creatine's first and foremost function is to assist in the regeneration of ATP, the molecule behind everything from bicep curls to brain activity. Until recently, its fame did not extend beyond the doors of the gym. Today, however, scientists are learning it could have applications in cognitive health, mood stabilization, and even disease prevention.

<h2>Cognitive and Mental Health Benefits of Creatine</h2>

Perhaps one of the most persuasive discoveries in recent years is the effect of creatine on the brain.

Creatine aids energy metabolism within the brain, which is essential in sustaining attention, memory, and emotional control—most especially during stress. A number of studies demonstrate that supplementation with creatine can decrease brain fog and fatigue and improve working memory.

In one study, conducted by the University of Kansas Medical Center, <span>creatine supplements</span> were linked to enhanced executive function and memory in Alzheimer's patients. In another study, individuals with depression who received a supplement of creatine along with cognitive behavioral therapy were found to have improved more quickly than those receiving therapy alone.

The link? Low levels of creatine have been correlated with decreased brain energy and neurotransmitter activity—factors that affect everything from mood to choice.

Now comes the interesting part: women generally have lower creatine levels than men, both because they have less muscle mass and due to dietary habits. Studies show that hormonal changes—particularly during menstruation, pregnancy, and menopause—might also influence how creatine is synthesized, transported, and stored.

Menstruation and menopause, when estrogen levels are low, also make women susceptible to fluctuations in energy, muscle function, and mood. Creatine can level out these dips. It's also been found to lower muscle loss and help keep bones strong—something important for women as they grow older.

In one 12-month trial, postmenopausal women who took creatine supplements maintained better bone mineral density than those who didn't.

Early research also indicates that creatine may be involved in pregnancy complications. Evidence indicates that lower levels of maternal creatine are linked with increased stillbirth, premature birth, and reduced birth weight. Though supplementation is not yet routine or even proven safe, scientists are taking particular interest.

Interestingly, researchers have also calculated how much creatine infants would require—about 7–8.4 mg a day based on age—even though breast milk contains only a small proportion of that amount.

And then there's long COVID: women are more susceptible to it, and researchers think that variations in creatine metabolism could help explain why, in part. Since creatine helps with cellular energy, it could aid in alleviating fatigue and brain fog in long COVID patients.

As cognitive and hormonal benefits are hogging the limelight, the traditional muscle benefits of creatine haven't disappeared.

Creatine is a performance powerhouse for physical activity—particularly for short durations of high-intensity exercise. Research indicates it can enhance strength, endurance, and recovery, making it perfect not only for bodybuilders but also for anyone concerned with age-related muscle loss (sarcopenia). Approximately 5% to 16% of adults aged over 65 suffer from sarcopenia, and creatine has the potential to counteract this.

It also increases intracellular water in muscle cells, which increases hydration and muscle mass. That's why other users become bloated—a normal but normally harmless side effect.

General health requires 3–5 grams daily according to most experts. Creatine monohydrate is still the standard: it's the most researched, most affordable, and most bioavailable variety.

One scoop (roughly 5 grams) mixed into water or a smoothie is enough for most people. What matters most is consistency—it takes a few weeks for the body to fully saturate its creatine stores.

When to take it? Research is still mixed. Some prefer post-workout, others in the morning. The key is regularity rather than timing.

For healthy adults in general, creatine is very safe when used as directed. But it's not suitable for everybody.

It should be avoided by individuals with kidney disease or a history of kidney transplant. There are also problems for individuals who have bipolar disorder. Creatine is filtered through the kidneys, and in exceptional instances, has been connected to liver stress.

It's not yet indicated in pregnancy or lactation for a lack of definitive safety studies. Always consult a healthcare professional before supplementation—particularly if you're on drugs or dealing with chronic illness.

A just-released study that included 25,000 adults aged over 52 discovered a convincing association: each 0.09-gram boost in creatine consumption corresponded with a 14% reduced risk of cancer.

While preliminary and not definitive, this contributes to a steadily expanding list of possible advantages, such as antioxidant activity, improved mitochondrial function, and even possible tumor-inhibiting effects in animal models.

Creatine is experiencing a renaissance—and not only among jocks. With increasing evidence validating its cognitive function benefits, mental health benefits, bone mineral content benefits, and hormone regulation benefits, creatine is becoming an all-around staple beyond the weight room.

It's not just about gaining muscle anymore. It's about fueling total-body vitality, brain resilience, and optimal long-term health.

If you're a woman going through hormonal shifts, a senior looking to remain resilient, or anyone interested in brain wellness, creatine may be worth reconsideration.

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If you’ve ever dismissed creatine as just another muscle-building supplement for bodybuilders and gym bros, here’s a wake-up call: science is rewriting that script. Although Dwayne "The Rock" Johnson may still be spiking it into his post-gym smoothies, a previously unexpected new population is on to creatine—middle-aged women, health-conscious enthusiasts, and even professionals seeking to enhance cognitive function. Ivanka Trump breezily discussed it in her smoothie regimen, and TikTok is filled with users raving about its mood and mental performance benefits but let's get past anecdote. What is the science really suggesting?What Is Creatine?Creatine is a naturally occurring substance, synthesized primarily by the liver, kidneys, and pancreas, and also produced in muscles and the brain. We also obtain trace amounts from animal foods like red meat and fish.The typical individual produces approximately one gram of creatine per day, but the optimal dose for maximum benefit is three to five grams daily—so most, particularly women (who tend to consume less meat), don't notice.Creatine's first and foremost function is to assist in the regeneration of ATP, the molecule behind everything from bicep curls to brain activity. Until recently, its fame did not extend beyond the doors of the gym. Today, however, scientists are learning it could have applications in cognitive health, mood stabilization, and even disease prevention.Cognitive and Mental Health Benefits of CreatinePerhaps one of the most persuasive discoveries in recent years is the effect of creatine on the brain.Creatine aids energy metabolism within the brain, which is essential in sustaining attention, memory, and emotional control—most especially during stress. A number of studies demonstrate that supplementation with creatine can decrease brain fog and fatigue and improve working memory.In one study, conducted by the University of Kansas Medical Center, creatine supplements were linked to enhanced executive function and memory in Alzheimer's patients. In another study, individuals with depression who received a supplement of creatine along with cognitive behavioral therapy were found to have improved more quickly than those receiving therapy alone.The link? Low levels of creatine have been correlated with decreased brain energy and neurotransmitter activity—factors that affect everything from mood to choice.Why Women Might Gain Even MoreNow comes the interesting part: women generally have lower creatine levels than men, both because they have less muscle mass and due to dietary habits. Studies show that hormonal changes—particularly during menstruation, pregnancy, and menopause—might also influence how creatine is synthesized, transported, and stored.Menstruation and menopause, when estrogen levels are low, also make women susceptible to fluctuations in energy, muscle function, and mood. Creatine can level out these dips. It's also been found to lower muscle loss and help keep bones strong—something important for women as they grow older.In one 12-month trial, postmenopausal women who took creatine supplements maintained better bone mineral density than those who didn't.Early research also indicates that creatine may be involved in pregnancy complications. Evidence indicates that lower levels of maternal creatine are linked with increased stillbirth, premature birth, and reduced birth weight. Though supplementation is not yet routine or even proven safe, scientists are taking particular interest.Interestingly, researchers have also calculated how much creatine infants would require—about 7–8.4 mg a day based on age—even though breast milk contains only a small proportion of that amount.And then there's long COVID: women are more susceptible to it, and researchers think that variations in creatine metabolism could help explain why, in part. Since creatine helps with cellular energy, it could aid in alleviating fatigue and brain fog in long COVID patients.As cognitive and hormonal benefits are hogging the limelight, the traditional muscle benefits of creatine haven't disappeared.Creatine is a performance powerhouse for physical activity—particularly for short durations of high-intensity exercise. Research indicates it can enhance strength, endurance, and recovery, making it perfect not only for bodybuilders but also for anyone concerned with age-related muscle loss (sarcopenia). Approximately 5% to 16% of adults aged over 65 suffer from sarcopenia, and creatine has the potential to counteract this.It also increases intracellular water in muscle cells, which increases hydration and muscle mass. That's why other users become bloated—a normal but normally harmless side effect.How Much Creatine Is Enough?General health requires 3–5 grams daily according to most experts. Creatine monohydrate is still the standard: it's the most researched, most affordable, and most bioavailable variety.One scoop (roughly 5 grams) mixed into water or a smoothie is enough for most people. What matters most is consistency—it takes a few weeks for the body to fully saturate its creatine stores.When to take it? Research is still mixed. Some prefer post-workout, others in the morning. The key is regularity rather than timing.Is Creatine Safe for Everyone?For healthy adults in general, creatine is very safe when used as directed. But it's not suitable for everybody.It should be avoided by individuals with kidney disease or a history of kidney transplant. There are also problems for individuals who have bipolar disorder. Creatine is filtered through the kidneys, and in exceptional instances, has been connected to liver stress.It's not yet indicated in pregnancy or lactation for a lack of definitive safety studies. Always consult a healthcare professional before supplementation—particularly if you're on drugs or dealing with chronic illness.A just-released study that included 25,000 adults aged over 52 discovered a convincing association: each 0.09-gram boost in creatine consumption corresponded with a 14% reduced risk of cancer.While preliminary and not definitive, this contributes to a steadily expanding list of possible advantages, such as antioxidant activity, improved mitochondrial function, and even possible tumor-inhibiting effects in animal models.Creatine is experiencing a renaissance—and not only among jocks. With increasing evidence validating its cognitive function benefits, mental health benefits, bone mineral content benefits, and hormone regulation benefits, creatine is becoming an all-around staple beyond the weight room.It's not just about gaining muscle anymore. It's about fueling total-body vitality, brain resilience, and optimal long-term health.If you're a woman going through hormonal shifts, a senior looking to remain resilient, or anyone interested in brain wellness, creatine may be worth reconsideration.

should women try this 'gym bro' supplement to help boost focus, mood and memory?

Fat Loss And Strength Gaining Made Easier With This Change In Workout Order

UK-based Reporter Tried The One Exercise Loved By Meghan Markle, Kardashians, And Hailey Bieber - Here's How It Went For Her

uk-based reporter tried the one exercise loved by meghan markle, kardashians, and hailey bieber - here's how it went for her

Should you do cardio or weights first? All gym goers have been faced with this choice one too many times. Some prefer doing weights before they hit the cardio machines, while others try to get over it before. But is there a better option of the two? 

New research suggests you might want to hit the weight room before you hop on the treadmill, bike, or elliptical. 

A study published in April in the Journal of Exercise Science and Fitness investigated how the order of cardio and resistance training might impact <span>health and fitness</span>. The findings showed that participants who did strength training before cardio had "remarkable progress" in physical activity, fat loss, and muscular strength and endurance. But does this mean lifting weights before cardio is always the optimal choice? 

<h2>What Happens When You Do Cardio After Weights, and Vice Versa? </h2>

In the study, researchers had a group of young men who were overweight or obese try different workout orders. They split the men into three groups: 

<ul><li>One group lifted weights, then did cardio.</li><li>Another group did cardio, then lifted weights.</li><li>The third group didn't do any structured exercise.</li></ul>

The groups that exercised worked out three times a week for an hour each session, over three months. Both exercise groups did 30 minutes of cardio and 30 minutes of strength training; only the order was different. Experts noted that a good point of the study was that both groups followed the same workout plan, which helped keep things fair. 

Before, during, and after the study, researchers checked everyone's activity levels, body fat, muscle strength, and heart fitness. The results showed that both exercise groups improved in: 

<ul><li>How active they were</li><li>Their body composition (less fat, more muscle)</li><li>Muscle strength</li><li>Heart and lung fitness</li></ul>However, the group that lifted weights first saw even more benefits. They had less body fat and fat mass, and their muscles became more powerful and had better endurance.

These results suggest that lifting weights before cardio is the best if you want to improve these specific things. However, a point noted was that the group that did cardio first still saw "very good" improvements that are good for health. 

<h2>How Your Workout Order Affects Your Body?</h2>

Generally, the order of your workout matters because of how each type of exercise makes you tired. Doing cardio first can make you tired, meaning you might not have enough energy to put your full effort into lifting weights. Research supports this, showing that intense cardio before weights can reduce your strength endurance. 

When you lift weights first, you're likely able to do your strength training with your best energy and focus. This might explain why the group that lifted weights first in the study spent more time training at higher intensities. This order could be ideal for people looking to build muscle or lose weight. 

However, doing cardio before lifting weights also has benefits, especially if you're trying to improve your cardio endurance and heart and lung health. It allows you to put your best effort into your cardio sessions, which can be helpful if that's something you struggle with. 

<h2>How to Build the Best Workout Routine for You?</h2>

When planning your workouts, think about your main goals. Start with whichever type of exercise—strength or cardio—you want to prioritize and improve the most. Just make sure you don't skip either type of training. Both are important for improving your health and fitness and should be a regular part of your exercise routine. 

Also, changing up your workout order occasionally can help your body adapt to new challenges, further improving both muscle and heart fitness. Ultimately, remember that simply doing either cardio or weight training will help you improve muscle strength, bone density, heart endurance, and fat loss. 

Most people prefer to lift weights followed by cardio, and more studies support the benefits of this order. But the most important thing is to find what works for you, and the health benefits will follow. 

Should you do cardio or weights first? All gym goers have been faced with this choice one too many times. Some prefer doing weights before they hit the cardio machines, while others try to get over it before. But is there a better option of the two? New research suggests you might want to hit the weight room before you hop on the treadmill, bike, or elliptical. A study published in April in the Journal of Exercise Science and Fitness investigated how the order of cardio and resistance training might impact health and fitness. The findings showed that participants who did strength training before cardio had "remarkable progress" in physical activity, fat loss, and muscular strength and endurance. But does this mean lifting weights before cardio is always the optimal choice? What Happens When You Do Cardio After Weights, and Vice Versa? In the study, researchers had a group of young men who were overweight or obese try different workout orders. They split the men into three groups: One group lifted weights, then did cardio.Another group did cardio, then lifted weights.The third group didn't do any structured exercise.The groups that exercised worked out three times a week for an hour each session, over three months. Both exercise groups did 30 minutes of cardio and 30 minutes of strength training; only the order was different. Experts noted that a good point of the study was that both groups followed the same workout plan, which helped keep things fair. Before, during, and after the study, researchers checked everyone's activity levels, body fat, muscle strength, and heart fitness. The results showed that both exercise groups improved in: How active they wereTheir body composition (less fat, more muscle)Muscle strengthHeart and lung fitnessHowever, the group that lifted weights first saw even more benefits. They had less body fat and fat mass, and their muscles became more powerful and had better endurance.These results suggest that lifting weights before cardio is the best if you want to improve these specific things. However, a point noted was that the group that did cardio first still saw "very good" improvements that are good for health. How Your Workout Order Affects Your Body?Generally, the order of your workout matters because of how each type of exercise makes you tired. Doing cardio first can make you tired, meaning you might not have enough energy to put your full effort into lifting weights. Research supports this, showing that intense cardio before weights can reduce your strength endurance. When you lift weights first, you're likely able to do your strength training with your best energy and focus. This might explain why the group that lifted weights first in the study spent more time training at higher intensities. This order could be ideal for people looking to build muscle or lose weight. However, doing cardio before lifting weights also has benefits, especially if you're trying to improve your cardio endurance and heart and lung health. It allows you to put your best effort into your cardio sessions, which can be helpful if that's something you struggle with. How to Build the Best Workout Routine for You?When planning your workouts, think about your main goals. Start with whichever type of exercise—strength or cardio—you want to prioritize and improve the most. Just make sure you don't skip either type of training. Both are important for improving your health and fitness and should be a regular part of your exercise routine. Also, changing up your workout order occasionally can help your body adapt to new challenges, further improving both muscle and heart fitness. Ultimately, remember that simply doing either cardio or weight training will help you improve muscle strength, bone density, heart endurance, and fat loss. Most people prefer to lift weights followed by cardio, and more studies support the benefits of this order. But the most important thing is to find what works for you, and the health benefits will follow. 