Sitcom star Sara Rue recently traded her traditional Peloton workouts for power tools, transforming home renovation projects into health-boosting exercise sessions. Here, she talks exclusively to Woman’s World about the crafty ways she sneaks in workouts these days while doing home renovations in Cape Cod—and why she’s never felt better. And don’t miss what the research says about using functional exercises to turn your household chores into effective workouts too.

You watched Sara Rue grow up on your TV screen

You may recognize Rue as a smiling face on some of your favorite sitcoms. She’s worked in Hollywood since the age of nine with prominent guest roles on The Big Bang Theory, Two and a Half Men and Will & Grace. She also starred in her own show Less Than Perfect and alongside Reba McEntire in Malibu Country. More recently, she became a fan favorite in Netflix’s A Series of Unfortunate Events, and teamed up again with her former costar Nathan Fillion on The Rookie.

Fans know Rue has dealt with health and body image issues throughout her long career. Now, she’s discovered a wellness approach that makes her feel stronger and more empowered than ever. Here’s how the sitcom queen became the DIY home projects and creative fitness queen too.

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A cross-country move inspired a surprising wellness habit

When Rue, along with her husband and two daughters, moved from Los Angeles to Cape Cod a few years ago, she got interested in home improvement projects.

“I’m still the most proud of my laundry room renovation, because it was my first one,” she reveals. “The contractor quoted me $30,000 to basically gut a tiny 8×6’ room. It was insane, so I thought I’ll do it myself. I think my budget came in under $3,700 and I learned all these new skills!”

Since then, Rue has completed countless home reno projects: refreshing her deck, adding wood accent walls to a hallway and bedroom, wallpapering her entryway, creating a glam garage using free Facebook Marketplace cabinetry and building raised garden beds.

She replaced traditional workouts with crafty functional exercises

Through all that hauling, sawing and painting, Rue unlocked a creative way to burn calories, build muscle and boost her mood with her new hobby. And she couldn’t be happier. “I haven’t had time to do traditional exercise since I’ve been doing renovations. I was in Lowe’s recently, walking the aisles, and I got 3,000 steps,” she says with a laugh.

What are functional exercises? They are ones that model the everyday movements of life: lifting groceries, jogging to the mailbox, bending to empty the dishwasher, lunging to carry laundry up the stairs. All that movement adds up. It’s how people generations ago, before gyms existed, stayed fit by working in the fields and completing physical household chores.

Fitness legend Denise Austin explains, “Your muscles don’t know if you’re in a fancy gym or right in your own home.”

Why all movement counts as exercise

Rue explains it perfectly: “We’re conditioned to think exercise is when you step on a treadmill, step into a yoga studio or take a Pilates class. And the truth is, it’s all movement.” She adds, “I had to retrain my brain to give myself some grace.”

This way of staying active with creative home renovation projects is all part of her philosophy to “Rue-It-Yourself”—like “do-it-yourself.” And she’s never felt more empowered.

She teases, “Yes, I love to Rue-It-Myself. I just opened a pro account at Home Depot under Rue-It Myself!”

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How you can start your own functional fitness routine today

Want to try it for yourself? Here are some examples of functional exercises Rue does during home projects:

Squats (floor work): Rue doesn’t have a traditional workshop, so she says, “The amount of squatting I’m doing on the floor, hammering things in—that’s a good workout.”

Heavy lifting (rocks and materials): “I built this little rock wall. And I can tell you that I have never been so sore and tired from any traditional exercise as I was the day after moving rocks. I was really spent.”

Reaching and climbing (wallpapering and painting): She often climbs ladders installing wallpaper. “The type of sore you get from holding your arms up over your head—I can feel it in my body.”

Speed walking (shopping): To get her heart rate up, Rue often runs through big box stores collecting supplies. She’ll speed walk to the correct aisle, stand to pick out the perfect screw or lightbulb, then speed walk to the next spot on her shopping list. “There’s a lot of stop and start,” she says. “So I do try to move fast in the moments when I move.”

Interval training (stop-start movements): Could that fast-slow, fast-slow walking pattern mimic fitness intervals? Rue gushes, “I would love for that to be true!”

How creative fitness helps mental health too

Rue started renovating as a creative outlet, but she stuck with it for the mood-boosting side benefits. “Home projects do the same thing for me mentally as a 30-minute speed walk around the neighborhood. It clears my mind. I’m focused on something that I find super satisfying.”

“At the end of the day, I’m just trying to create pretty spaces, because there is a lot of chaos right now in the world, and so many things that are outside of our control.” But she can control sanding a piece of wood and nailing it in place.

That sense of accomplishment is exactly what makes functional exercise so powerful for mental health. Rue says it allows her to “make a teeny, tiny, little piece of the world beautiful and calm.”

For busy women juggling multiple responsibilities, Rue’s approach offers a realistic solution. “All of us have so little time, especially those of us who are parents. So I think, how can I spend that time keeping my body moving to stay healthy? It’s about finding that balance.”

Embracing the shift toward functional movements

Does housework really count as exercise? The science says yes. This form of non-traditional exercise has a name. It’s called NEAT (non-exercise activity thermogenesis), the energy expended from non-exercise activities like scrubbing the shower or mowing the lawn. Research shows that cleaning a whole house can equate to two HIIT workouts, burning around 1,300 calories in four hours. And a BMC Public Health study categorized housework as moderate-to-vigorous physical activity that can make up 35 percent of a person’s weekly exercise routine.

What’s next for Sara Rue?

Rue isn’t slowing down anytime soon. Fans can follow along on her next fixer-up home renovation (where she hopes her parents can stay when they visit) on social media. She’ll be replacing the fireplace mantel, learning to retile a shower (“Demo-ing it first is the fun part!”) and giving the kitchen a little, affordable facelift with stick-on backsplash tiles (“Because renovations are so expensive right now”). Her ultimate goal with her handy hobby: “It’s basically just a way to lure all the people we love to Cape Cod!”

Now it’s your turn. Get inspired to finish that home repair or closet decluttering project you’ve been dreaming about. Start making your daily movements work harder for you!

Vanna White is opening up about her super easy workout routine. In a recent interview with Woman’s World magazine to promote Wheel of Fortune WishMaker, an initiative designed by the Make a Wish Foundation to help grant wishes to children facing serious illnesses, the 69-year-old Wheel of Fortune co-host shared what she does to keep in shape. She also shared what a normal day in her life looks like—and it might not be what fans think. Read on for more. 

Vanna White reveals the workout routine she uses to stay healthy

We know that building muscle mass is one of the most important things that we can do, especially when it comes to combatting sarcopenia, or age-related muscle loss. White knows this, which is why she says lifting weights is the key to her workout routine. 

“I exercise all the time because I have to wear a different dress every single day, and I need to fit into those dresses. A  lot of them are sleeveless, too, so I really concentrate on my arms, because they’re always exposed. So I like to lift 10-pound weights,” White says. “I also do Peloton and Pilates.” 

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The game show co-host added, “I exercise on a regular basis and try to eat well most of the time.” 

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She auctioned off one of her iconic dresses for charity

Speaking of sleeveless dresses, one of the more memorable ones White wore was a custom Bob Mackie dress, which was recently sold at auction to raise money for the Wheel of Fortune WishMaker campaign. 

“I mean, Bob Mackie, what an icon, right? It was such an honor to work with him, and he was so nice and kind and so talented,” White exclaims. “So it’s actually the dress that I wore on the show that we’re auctioning off. It’s very special. He is one of the most incredible designers I’ve ever worked with.” 

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Dolly Parton Swears by These 'Rejoicing Exercises' to Stay Healthy at 79

At 79, Dolly Parton radiates the kind of energy most of us dream about—and she’s letting us in on one of her secrets. The country music icon has created her own workout routine called “rejoicing exercises,” and it’s exactly what it sounds like: movement that celebrates faith, lifts your mood and doesn’t require a gym […]

Vanna White opens up about filming ‘Wheel of Fortune’ 

Wheel of Fortune might air every weeknight, but according to White they don’t film each day. In fact, sometimes they film multiple episodes at once. 

“In all these years, it really hasn’t changed. I show up in the morning, around seven o’clock. We normally do a little fitting to try dresses on, not necessarily for that day, for future shows; I go into hair and makeup, then we start our first show—we do five or six shows that day—and I go home,” White says. 

White has been co-hosting the show with Ryan Seacrest, 51, since shortly after Pat Sajak left the show in June 24 after 41 seasons. 

“Ryan and I have been friends for over 20 years, so when he stepped into this position, it was like a good friend,” White shares. “We’ve never worked together, but we’re both from the south, and we both are the same kind of person, so we have just bonded. We work off of each other. He’s professional, he’s kind, he’s hard working and it’s great to work with him.”

Wheel of Fortune airs every week nigh—check your local listings for the exact time. It’s also available to stream on Hulu and Peacock.

Ready for more? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

Wish you could have Denise Austin’s abs? She’s here to help, and you won’t believe how easy her secret is! The 69-year-old fitness icon is sharing one of her favorite and easiest techniques for sculpting a strong core—and it doesn’t require a single crunch or plank. You can do it while puttering around the house or grocery shopping. And it’s a perfect addition to the gentle walking regimen Denise recommends for women over 50.

“I always tell people to ‘zip up’ your abs while they’re walking,” Austin reveals. “Think about pulling in the abdominals, the muscles in your core, with a big zipper. The more you practice zipping up your abs, the more naturally they’ll stay that way!”

This deceptively simple technique—called the “abdominal drawing-in maneuver” by scientists—is like giving yourself internal Spanx that keep your deepest core muscles strong and engaged throughout the day.

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The science behind the squeeze

While Austin’s advice for getting stronger ab muscles might sound too easy to be effective, science backs her up. A comprehensive review published in the Journal of Bodywork and Movement Therapies confirmed that drawing your navel inward while maintaining a neutral spine and normal breathing is “a highly effective strategy for activating the TrA muscle and improving core stability.” 

The TrA, or transversus abdominis, is your deepest abdominal muscle, wrapping around your midsection and naturally holding you in and up. When activated properly, it provides crucial support for your lower back, improves posture and creates that toned, pulled-in appearance so many of us desire. The study analyzed 16 research papers involving 833 participants and found that this simple technique consistently activated this muscle group with remarkable effectiveness. 

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Why Denise Austin’s ab move beats crunches and eases back pain

Unlike core exercises that primarily target superficial abdominal muscles, Austin’s zip-up technique engages the deep stabilizing muscles that truly transform your midsection. These muscles work constantly to support your spine and maintain proper posture, which means strengthening them delivers benefits that extend far beyond aesthetics. Certified fitness expert Theresa Rowe, host of the nationally syndicated workout show Shaped By Faith, agrees. “For women who sit for long periods, this is a safe way to begin reconnecting with muscles that may not be firing properly,” she notes.

It can also help with one of the most uncomfortable health issues we experience as we age. The research revealed that this approach is particularly valuable for women experiencing lower back discomfort. Why? Dysfunction in these deep abdominal muscles often causes instability and achiness at the bottom of the spine. By regularly practicing this drawing-in motion, you’re essentially retraining your core to provide better spinal support throughout all your daily activities. Not only does this ease discomfort, it can prevent injury. “Everyday movements like walking, lifting groceries, climbing stairs and getting out of a chair become safer,” notes Rowe.

How to master Austin’s ab-zipping technique

Getting started is refreshingly simple. Begin by standing or sitting with good posture, keeping your spine in a neutral position—not arched or rounded. Good posture is essential. If the chest collapses forward, the core cannot fully support the spine. “The engagement should feel supportive, not rigid,” says Rowe. Take a normal breath, then gently draw your belly button inward toward your spine, as if you’re zipping up a tight pair of jeans. The key is to maintain normal breathing while holding this gentle contraction.

As you incorporate this technique throughout your day, Austin says your core muscles develop the endurance and muscle memory to maintain better activation automatically. (How healthy is your waist size? Find out here.)

Start by holding the contraction for 10 to 15 seconds at a time, repeating several times throughout the day. As it becomes more natural, you’ll find yourself maintaining this engaged core position for longer periods without even thinking about it.

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The anytime, anywhere ab firmer

What makes Austin’s approach to stronger, more sculpted abs is so brilliant is its accessibility. You don’t need special equipment, a gym membership or even workout clothes to trim your waist. Whether you’re walking through the mall, standing at the kitchen counter or sitting in a meeting, you can be strengthening your core. (Want more seated workout moves from Denise? We got ‘em.)

For women juggling busy schedules, this Denise Austin abs technique offers a practical solution to fitting fitness into everyday life. Instead of finding extra time for ab workouts, you’re transforming ordinary moments into opportunities for core strengthening—exactly the kind of sustainable, realistic approach that Austin has championed throughout her legendary career.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

At 80, Helen Mirren radiates strength, grace and vitality on screen and off—and she’s sharing the surprisingly simple secret behind her fitness. The celebrated actress, who has captivated audiences since the 1960s, swears by a military-inspired workout that requires zero equipment, zero gym time and just minutes a day. Even better? It was designed specifically for women, and you can start it right in your living room today. Below, discover the 12-minute Royal Canadian Air Force routine Mirren has relied on for years, plus expert-approved moves you can try right now

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What is the Royal Canadian Air Force women’s exercise program?

“The Royal Canadian Air Force (RCAF) women’s exercise program comes from a series of short daily routines developed in the late 1950s by the RCAF’s Director of Physical Fitness,” explains Sarah Cash Crawford, PT, DPT, COMT, CMTPT, founder of Anchor Wellness & WAVE Physical Therapy & Pilates. “The most well-known versions are the 5BX (Five Basic Exercises) for men and the XBX (Ten Basic Exercises) for women.”

Unlike some workouts that require pricey studio time, Crawford says this exercise program was designed without the need for additional intervention. 

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“The goal wasn’t aesthetics or athletic performance,” says Crawford. “It was baseline physical readiness. The military needed a simple, time-efficient way to keep service members strong, mobile and conditioned without gyms or equipment, often in remote locations. The women’s program was designed to maintain joint mobility, preserve basic strength, support cardiovascular fitness and reduce injury and deconditioning.”

HelenMirren’s philosophy on health and aging

In a 2025 interview with The Times, Mirren shared that she’s reframed aging away from something to worry about. 

“Whatever you may think about ageing, it’s something we must all try to embrace rather than fear,” she said.

While discussing the role exercise plays in her life, she also acknowledged that what works best can look different for everyone.

“It doesn’t have to be joining a gym,” Mirren told The Times. “It can be small changes like taking a short walk or practising yoga, which I still enjoy.”

And while she switches up her workout routine, her widely known go-to is the Royal Canadian Air Force workout. According to a 2014 interview with Hello! magazine, it’s been her staple for years. 

“It is the exercise I have done off and on my whole life,” she explained, “It just very gently gets you fit. Two weeks of doing it and you think, ‘Yeah, I could go to the gym now.’”

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Helen Mirren’s Royal Canadian Air Force workout routine

The Royal Canadian Air Force women’s program consists of 4 charts with 10 exercises that gradually increase in difficulty—which means you can start exactly where you are and progress at your own pace. Mirren has found her sweet spot and stays there, proving you don’t have to push to advanced levels to reap the benefits.

“It is an exercise regime that starts from very low and easy, then if you follow it through it can become quite difficult,” Mirren told Women’s Weekly per Women’s Health. “I’ve never gotten past the second level, but it’s a nice little exercise programme.”

“The early charts of the RCAF women’s program emphasize foundational movements, not advanced conditioning,” explains Crawford. “You typically see gentle spinal mobility (flexion, extension, rotation), bodyweight leg work (squats or squat-like patterns), upper body pushing and pulling, low-load core engagement [and]  light cardiovascular movement (marching, step-backs [or] jumping alternatives). These charts are set up to target specific musculature that contributes to power and endurance, including the hips and thighs, trunk and postural muscles, shoulders and arms and lastly the balance systems. It’s very ‘use it so you don’t lose it.’”

3 at-home exercises inspired by Mirren’s RCAF routine

Ready to bring Mirren’s approach into your own home? Crawford has created a simple, beginner-friendly routine inspired by the exercises Mirren swears by. Here’s your step-by-step guide to getting started:

Sit-to-stand 

Why it helps: Crawford says sit-to-stand, or chair squat, exercises build functional leg strength and support bone health.

How to do it: “This can be done by sitting on a chair with feet hip-width apart, standing up using the legs and then slowly sitting back down,” says Crawford. “If needed, armrests can be used for support or the seat height can be raised with pillows.”

Frequency: “Aim for 10 to 15 repetitions, one to two sets, most days of the week.”

Standing march 

Why it helps: Crawford says standing march exercises help build balance, hip strength and coordination.

How to do it: “Standing tall, lift one knee at a time as if marching in place,” says Crawford. “For added safety, hold onto a counter or chair, and reduce the height of the lift if balance feels unsteady.”

Frequency:  “This can be performed for 30 to 60 seconds daily.”

Wall push-ups 

Why it helps: Crawford says wall push-ups are a great way to build upper-body and core strength without placing stress on the spine.

How to do it: “With hands on the wall at chest height, bend the elbows to bring the chest toward the wall, then press back to standing,” says Crawford. “Standing closer to the wall makes the movement easier, and it can later be progressed to a countertop if appropriate.”

Frequency:  “Aim for eight to twelve repetitions, one to two sets, three to five days per week,” says Crawford. 

The beauty of Mirren’s approach? It proves that staying strong, mobile and active doesn’t require expensive equipment, complicated routines or hours at the gym. Just a few minutes a day of intentional movement can help you feel more confident, capable and ready for whatever life brings. 

An earlier version of this article was written by Jess Catcher

At 88, Jane Fonda is still moving, thriving and inspiring millions—and her secret isn’t complicated. The celebrated actress and activist stays strong with a simple workout routine that focuses on strength, balance and slower-paced moves anyone can try at home. Whether you’re in your 50s, 60s, 80s or beyond, Fonda’s approach to fitness proves that staying active doesn’t have to be intense to be effective. Ready to feel stronger and more energized? Here’s exactly what Jane Fonda does to keep moving—and how you can do it too.

What’s Jane Fonda’s workout routine?

In a late 2024 exclusive interview with Women’s Health, Fonda shared that staying active is a daily priority for her. She works out regularly with trainer Malin Svensson, who specializes in fitness for adults over 50. And if you don’t have a trainer of your own, Svensson also shares free workouts and fitness tips on Instagram.

So what does Fonda’s routine look like? According to Women’s Health, it’s a mix of both cardio and strength training. For cardio, she keeps things simple, opting for activities like walking or cycling, whether she’s outdoors or exercising at home. She also makes time for resistance training with weights, alternating between upper and lower body exercises.

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“Keeping your quads and your hips strong is really, really important,” Fonda told Women’s Health. In the interview, she shared that she maintains that strength with her go-to move: squats. 

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Why strength training matters with age

“Strength training is a key way to counteract normal age-related muscle loss or sarcopenia,” says  Milica McDowell, DPT, certified exercise physiologist with over 20 years of experience. “It is also key in the lower extremity [the hips, thighs and legs] for reducing fall risk, improving balance and protecting your bones. The American College of Sports Medicine recommends adults do strength training at least two days a week, which involves exercises against resistance. This could be bodyweight, stretchy bands, dumbbells or other types of resistance. Ensuring that you do strength training twice a week helps keep your body well-rounded, and as you age is even more preventative every year.”

Jane Fonda doesn’t focus on speed

When it comes to speed in her workouts, Fonda shared that her mindset has shifted over time.

“The mantra becomes slower. It’s kind of like sex—slower,” Fonda said in the interview. “It still gets the job done.” 

“Slower and lower intensity workouts can be very beneficial for older adults,” says McDowell. “ Intensity is very individual and how hard you are working during an exercise session should be determined by your cardiovascular fitness, your muscular skeletal endurance and just overall how you feel. It’s better to do a workout at a slow pace than not work out at all.”

Jane Fonda says working out is a necessity 

Fonda explains that exercise plays a direct role in how people are able to move through life as they age.

“When you’re younger, working out is a choice,” Fonda told Women’s Health. “When you’re older, working out is an absolute necessity. It makes all the difference in the world whether you’ll be able to get in and out of a car, carry your own luggage, play with your grandkids, have a life. If you don’t keep moving when you’re over 50, you’re going to lose your life.”

Fonda also shared that her motivation for staying active isn’t centered on age alone.

“I don’t credit exercise with longevity—I credit exercise with having a good life,” Fonda said in the interview. “You can live long and be unable to move very well or remain independent. My independence and my ability to still have a good time, which is different from longevity, comes from exercising.”

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3 easy Jane Fonda-inspired exercises for midlife

Feeling inspired after hearing about Jane Fonda’s routine? We asked McDowell for three Jane Fonda-inspired exercises she recommends you try at home:

Squat with a hold

Why it helps: “A squat with a hold is a great exercise to boost lower body, endurance and strength,” says McDowell. 

How to do it: “Depending on your balance, you could hold onto a counter or a railing and go to about a half-depth squat, with your feet hip-width apart and your hips falling back like you’re sitting in a chair,” says McDowell. “When you get to the halfway-down position, hold for four to eight seconds, take a big deep breath, and push back up. If this is a new exercise for you, one to two sets of four to eight reps could be plenty. If you’re an established exerciser, shoot for 12 to 20 repetitions, two times.”

Bridge exercise

Why it helps: “If you’re able to lie down on the ground, a bridge exercise is another way to train your lower extremity power muscles, which help with walking, stair climbing, stepping up curbs and getting in and out of cars and chairs,” says McDowell.

How to do it: “Lie on your back with your feet flat on the floor and your knees bent, feet hip-width apart,” says McDowell. “You’re going to lift your hips up to a tabletop position so your rear is off the floor. This is another exercise where you can hold for four to eight seconds. If you’re new to the exercise, four to eight times would be a great place to start. If you’re a more established exerciser, twelve to twenty repetitions up to two times could be beneficial.”

Counter or wall plank

Why it helps: “A counter or wall plank is a great exercise to work on core control and upper body strength,” says McDowell. 

How to do it: “If you’re doing a plank against a wall, place your hands on the wall and walk your feet back, making sure you’re not wearing slippery socks or standing on a slippery surface,” says McDowell. “Barefoot is best. Place your hands at shoulder width, elbows locked, and hold yourself in a plank position at an angle you’re comfortable with. Start with five to 10 seconds, with a goal of working up to 30 to 60 seconds. If you’re new, try one to two times. If you’re a more established exerciser, you could do three to five repetitions. This exercise is really wonderful for training your core, your back and your shoulders.”

Healthy aging isn’t just about adding another year—it’s about making every year count. Quality of life, independence and strength all come from the choices you make today. Whether you’re inspired by Jane Fonda’s routine or creating your own, the key is simple: keep moving, stay consistent and celebrate what your body can do.

At 79, Dolly Parton radiates the kind of energy most of us dream about—and she’s letting us in on one of her secrets. The country music icon has created her own workout routine called “rejoicing exercises,” and it’s exactly what it sounds like: movement that celebrates faith, lifts your mood and doesn’t require a gym membership or fancy equipment. Below, you’ll discover what Dolly Parton’s go-to exercises are, why a mental health expert says they work and how a fitness expert says you can create your own joyful movement routine right at home.

What are Dolly Parton’s rejoicing exercises?

“I create my own rejoicing exercises,” Dolly told The Wall Street Journal in 2021. “I grew up in the Pentecostal church where we used to do a lot of shouting and jumping around. I keep my motor running in the mornings when I just shout through the house praising the Lord. It gave me an idea to create some easy exercises, and I’m making music to go along with it.”

Dolly designed her rejoicing exercises with both ease and inclusion in mind.

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“[It’s] something that even people in wheelchairs or people that are older or sick can do,” Dolly told The Wall Street Journal. “I thought I could create something joyful, where you were doing something for a reason rather than yourself. But that’s the extent of my exercise. I’m not big on going to the gym…and I’m particular about who I sweat with.”

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How music boosts mental health during exercise

Dolly offered more insight into what her rejoicing exercises actually look like, telling Allure in 2021, “I just put on music or sing gospel songs and do my own kind of workout.” 

It’s not just the singer-songwriter who enjoys adding music to her fitness routine. Many people swear by listening to music while working out, but does it actually offer health benefits? Nona Kocher, MD, MPH, a board-certified psychiatrist serving patients in Florida and New York through virtual telepsychiatry, says yes. 

Dr. Kocher highlights three key mental health benefits of adding music to your fitness routine, including:

Less stress and anxiety

“Music can help calm the mind by shifting attention away from worries,” says Dr. Kocher. “Rhythms and melodies create a sense of comfort and familiarity. This can lower feelings of tension during physical effort. Over time, workouts feel less mentally overwhelming.”

Better mood and motivation

“Upbeat music often triggers positive emotions,” says Dr. Kocher. “It can make exercise feel more enjoyable rather than like a chore. Enjoyment increases the chance of staying consistent with workouts. Consistency supports better overall mental health.”

Improved focus

“Music drowns out irrelevant thoughts and external chatter,” says Dr. Kocher. “This keeps the brain occupied with the task at hand. Maintaining focus can make a tough workout seem shorter. The mental endurance develops as well as the physical.”

“Everyone should be doing some sort of mobility and stretching, so whatever you can use to occupy your time and make it enjoyable, I would recommend,” adds Zach Smith, DPT, co-founder of HIDEF Physical Therapy. “In Dolly’s case, her enjoyment comes from gospel music and doing some praising, which checks the boxes from a physical, spiritual and psychological standpoint.”

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Easy low-impact exercises inspired by Dolly Parton

While Dolly didn’t outline her exact routine (she mentioned “shouting and stretching and praising”), Milica McDowell, DPT, who has over 20 years of experience, shares four rejoicing exercise-inspired movements anyone can try at home based on the core principles Dolly has shared. Simply cue up your favorite upbeat tunes (whether it’s gospel or dance music) to get started.

Snow angels

“While sitting or standing, start with your hands at your sides, palms facing forward,” says McDowell. “Move [your] arms up in a snow angel/circular motion as high as you can reach [above your head] without pain, then return your arms to the start position. This can be done in time to music for 30 to 45 seconds. Repeat if you desire.” Tip: You can also do this while standing against a wall, gliding fingertips against the wall as you bring them up and over your head, as if you were making a snow angel. 

Shoulder tilts

“Sitting or standing, tilt your right shoulder toward your right hip so your body looks like the letter C,” says McDowell. “Reverse this with your left shoulder toward your left hip. This can be timed to music with a pause when you are the most side-bent. Practice for 30 to 45 seconds. Repeat if you desire.”

Gentle twists

“Sitting or standing, hands placed on hips, rotate your spine and look over your left shoulder,” says McDowell. “Hold this position for one to three deep breaths, then repeat on the other side. Rotate your spine and look over your right shoulder. Hold this position for one to three deep breaths. Repeat two to four times.”

Calf raises 

“While sitting or standing (if standing, hold onto a counter or immovable object), rise up on your toes, hold at the top and slowly lower down,” says McDowell. “This can be coordinated with breaths or beats of music. Try at least 12 reps or one to three sets, whether seated or standing.”

The good news?

Exercise doesn’t have to mean suffering through a gym workout you hate. Dolly’s routine proves that the best exercise is the one that brings you joy. So put on your favorite music and move in ways that feel good.

Chronic inflammation is at the root of many health conditions—including excess belly fat that just won’t budge. Fortunately, regular physical activity can help keep it in check and make it easier to lose weight around your midsection. Here, fitness icon Denise Austin shares the best easy workouts to lose belly fat and tame inflammation naturally. These moves (and lots more!) are available in her magazine Fit Over 50: Your Anti-Inflammation Guide, which is on newsstands and online now. 

How inflammation contributes to belly fat

While acute inflammation—which helps the body recover from injury and illness—is usually short-lived and beneficial, chronic inflammation can affect your health (and waistline). It can stem from lifestyle factors such as poor diet, stress and lack of physical activity. Over time, this low-grade inflammation can cause everything from fatigue to heart disease to stubborn belly fat. (Check out Denise’s anti-inflammatory diet here.)

The good news? One of the most powerful, evidence-based tools for managing chronic inflammation is also one of the most accessible: regular exercise. These workouts put together by Denise are designed to reduce lingering inflammation and help you lose belly fat in the process. And the best part is how quick and effective they are for women over 50. 

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Weight Loss

Denise Austin’s Easy Standing Ab Exercises Blast Menopause Belly Fat

During midlife, fitness expert Denise Austin says you may notice a shift in your body, especially in how your weight is distributed. Many women naturally carry fat in our hips, buttocks and thighs. But when you start to hit perimenopause and menopause, your body composition can change and the fat gets redistributed to your abdomen, […]

Denise Austin’s 6 top workouts to lose belly fat

“It’s never too late to start on the path to a healthier body!” Denise says. So whether your goal is to feel confident when wearing a body-hugging dress, to firm up and gain more energy or to fend off inflammation—all super important as we age—Denise’s beginner-friendly workouts to lose belly fat can help.

Tip: When performing these exercises, lift the weights in a slow, controlled manner using proper form, Denise advises. Move your muscles through a full range of motion and squeeze your target muscle as you do each move. If you focus your thoughts on the muscle you’re working, you’ll get better results, Denise adds.

What you’ll need: A small pair of hand weights (or even soup cans!)—about 3 to 5 pounds is a great place to start. If you’re a beginner or recovering from an injury, consider doing these moves using just your body weight at first. As you build strength and start to notice fat loss around your midsection, you can gradually work your way up to heavier weights. 

Standing crunch

• Stand with feet hip-width apart, holding a weight in each hand at shoulder height
• Engage the core and lift your right knee toward the chest as you bring elbows down in front of you, crunching through your abs
• Return to starting position, then repeat on your left side, controlling your movements throughout
• Do two sets of 8 to 12 reps per side, resting in between, for a total of one minute

Ab and torso trimmer

• Stand holding a weight in each hand
• Slowly bring weight to your right side while bringing your right knee up at the same time
• Then move your right leg to the back while slowly moving the weight to your left side, shifting your body weight to your left leg
• Keep the hand weight at eye level
• Repeat all reps on one side, then switch
• Do two sets of 8 to 12 reps per side, resting in between, for a total of one minute

Ab cross crunch

• Stand with your feet hip-width apart, holding a weight with both hands at chest height
• Engage the core and lift your right knee across your body as you twist your torso to bring the weight toward your knee
• Return to standing position, then repeat on the left side
• Keep the movement controlled and focus on using your oblique muscle groups with each twist
• Do two sets of 8 to 12 reps per side, resting in between, for a total of one minute

Standing side crunch

• Stand with feet hip-width apart, holding a weight in your right hand above your head
• Keep your core engaged and your back tall as you slowly bring your right knee up while you lower your right arm to your raised knee
• Return to center, then repeat
• Do two sets of 8 to 12 reps per side, resting in between, for a total of one minute

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Standing side bend

• Stand with your feet together, holding a weight in both hands above your head
• Keep your core engaged and your back tall as you slowly lean to the side, focusing on the side of the waistline
• Return to center, then repeat on the other side
• Continue alternating with control
• Do two sets of 8 to 12 reps per side, resting in between, for a total of one minute

Criss-cross

• Lie down, pull your knees into your chest and pull your chin forward
• Rest your head in your hands
• Lift your upper body (head, neck and shoulders) off the floor
• Extend your left leg out while twisting your left elbow toward your right knee
• Return to center and switch, extending your right leg out and twisting with your right elbow toward your left knee
• Alternate legs 12 times total (six on each side) and complete two sets

Ozempic, Wegovy, Mounjaro, Zepbound—this new wave of medications boosts levels of the hormone GLP-1, dramatically shrinking appetite, improving blood sugar and reducing body weight by up to 26 percent. Experts say results can be life-changing. Yet research more than half of users discontinue the meds due to high cost, side effects or other reasons. It’s a phenomenon that has left millions wondering how to maintain weight loss after Zepbound, Ozempic or any GLP-1 drug. Is it possible? Absolutely.

A recent study in Frontiers in Nutrition demonstrated that former GLP-1s users adopting a plan that includes therapeutic carb reduction and strength training not only prevented regain, they could also continue losing significant weight, with one participant losing almost as much after GLP-1s as they did while taking them drug. Also impressive: There was also a cost savings of $14,700 per person in year.

Also very cool: This approach doesn’t just work if you quit GLP-1s. It can make results better and faster while you take the medication. Plus, “for women who don’t want or can’t afford GLP-1s, this is one of the best options available,” says Tro Kalayjian, D.O., a New York obesity expert and part of the team who carried out the research.

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Eat like this to prevent regain (or keep losing!) after Zepbound

The first piece of any weight-loss puzzle is diet, and folks in the recent study saw great results with therapeutic carb reduction or TCR. While any any form of lowering carb intake to manage a health condition is therapeutic carb reduction, the study’s basic guideline allowed for 30 grams of carbs per day, with carbs in non-starchy veggies not counted.

What are the therapeutic benefits? Well, keep in mind that a typical modern diet causes blood-sugar issues, inflammation linked to rapid weight gain and a zillion health problems. TCR gives the body a break from carb-triggered sugar spikes and helps soothe inflammation, says Dr. Kalayjian, who goes by Dr. Tro. Like GLP-1s, it is linked to lower appetite. Plus, with less sugar available as fuel, we burn excess fat about 7.5 times faster, per findings in the journal Diabetes & Metabolic Syndrome.

All of that helps with both losing and maintaining. But TCR’s impact on muscle may be most important over the long term.

Muscle is the #1 way to maintain weight loss after Zepbound

Since we almost always replace carbs with extra protein, therapeutic carb reduction floods our bodies with amino acids that help protect muscle during weight loss. This is key, because if we skimp on protein as we eat less (due to GLP-1s, illness or for any reason), the body breaks down muscle to get protein. And muscle revs metabolism, helps keep blood sugar steady, protects mobility and boosts quality of life. Dr. Tro says that protecting and building muscle is absolutely crucial to big weight-loss results that last—whether you use GLP-1s or not.

And it’s not just about diet. Strength training is also crucial to protecting muscle, says Dr. Tro. And it doesn’t have to be complicated or involve a gym. Brook Vaughan, whose story we share below, uses a Pilates program she downloaded to her phone. Beginners can also search “free chair workouts” on YouTube. Dr. Tro recommends using the free Toward Health app, which includes strength training exercises, therapeutic carb reduction guidelines, support and more.

“The speed of weight loss using the Toward approach with no GLP-1 med is comparable to what we see in studies with GLP-1 meds,” he says.

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How to maintain after Zepbound: Brook Vaughan, down 90 lbs and still losing

For years, when PCOS sufferer Brook Vaughan, 42, went on a diet, “I’d gain weight eating the exact same things as other people who were losing,” recalls the Tennessee mom.

Her weight climbing up, up, up, she went for a check-up and learned she had developed prediabetes. “My doctor thought Zepbound was a good fit for me,” says Brook. He explained that the drug would quiet her constant thoughts about food and make healthy eating easier. Plus, GLP-1 meds help stabilize blood sugar and have other effects on the body, helping to control or reverse prediabetes while also speeding fat burn.

Even so, Brook worried about the out-of-pocket cost. “And I don’t like taking medicine,” she adds. “I didn’t want to take it forever.” So her doctor suggested she use Zepbound as a tool to form good habits to carry her through after she stopped the meds. So Brook began injections. The internet led her to therapeutic carb reduction.

The processed and fast foods Brook once obsessed over became easy to skip. “I was able to stay between 30 and 60 grams of carbs a day,” says Brook, who ate things like cheese, meat, produce and Quest protein chips. “After some sugar withdrawal, the more weight I lost, the more energy I had.” She was soon using her muscles to do more work around her family farm. Then she added Pilates, using an app on her phone.

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Between August 2024 and May 2025, Brook shed 73 pounds. As her progress slowed, her doctor prescribed a higher dose of Zepbound. It meant a jump from $440 to $700 a month. “Since I only had about 30 pounds to go, I decided to try losing on my own,” she shares.

For support and structure, she joined WeightWatchers. She kept working her muscles, watching carbs and emphasizing protein. Her food noise didn’t return in full force. “It’s more like static,” she says. If she hears it, she just takes a walk or finds a little distraction.

Not only has she lost 17 more pounds, “my blood pressure is amazing now,” she says. As for her prediabetes, “I started with fasting blood sugar of 120. I recently tested it and it was in the 70s!” She’s happy, strong, healthy and thrilled with her success. “I give props to my primary care physician, who was so encouraging and told me I could do this without taking meds forever,” says Brook, down 90 pounds and counting. “I feel phenomenal!”

A quick guide to maintaining or losing after Zepbound

A very simple option: Use a smartphone app like Toward Health to keep carbs under 30 grams and protein over 100 grams each day. Don’t count the carbs in nonstarchy veggies. Avoid processed food most of the time, but it’s fine to enjoy low-carb treats (like Brook’s favorite Quest chips). Dr. Tro strongly suggests adding at least three resistance training workouts per week.

About 32 million women over the age of 50 are actively trying to lose weight, and many of us instinctively reach for yogurt as part of our health journey. It’s a smart move, with 2023 findings from the famous Nurses’ Health Study suggesting yogurt may help fight postmenopausal weight gain. And during landmark clinical trials at the University of Tennessee, daily yogurt helped dieters double weight loss and increase belly fat loss by 81 percent.

Yet with all the choices in the yogurt section these days—fruit on the bottom, granola on top, plant based, probiotic boosted, Greek, Icelandic and more—it can be downright confusing. What is the best yogurt for weight loss? To find out, we turned to yogurt devotee Susie Kundrat, MS, RDN, LDN, founder of Eat Move Groove and professor emeritus at University of Wisconsin-Milwaukee. Here, she shares her top picks.

Why yogurt can boost weight loss

When specific “live and active cultures” (aka beneficial bacteria) are mixed in milk, the bacteria rapidly multiply as they convert natural milk sugar into acid. The result is creamy, tangy yogurt, says Kundrat. Yogurt has all the calcium, amino acids and other micronutrients found in milk plus less sugar, more protein and far more probiotics.

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Basically, it’s a bonanza of slimming nutrients. Calcium, for example, sets off a biochemical domino effect so powerful, “if you cut calories as you increase calcium, you’ll lose more than double the fat than if you cut calories alone,” per leading dairy researcher Michael Zemel, PhD.

Kundrat adds that protein helps improve hunger control and build metabolism-boosting muscles. As for probiotics, they can upgrade functioning of countless body systems, leading to improvements like better blood sugar control and optimized hormone levels that will automatically move us toward a healthier weight.

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Check yogurt labels for red flags 

If yogurt is heated too much, it kills probiotics. So skip options that don’t say “live and active cultures” on the label. And since yogurt loaded with sugar can inhibit probiotics and stimulate hunger, “avoid options with more than five grams of added sugar,” suggests Kundrat. But she’s fine with five grams or less, “which is only about 20 calories worth of sugar.” It gives you wiggle room to find yogurt you really enjoy without negating yogurt’s slimming effect.

For optimal results, aim for 1-3 servings of yogurt a day as part of a healthy diet. Opting for lower-fat varieties will reduce calorie intake without impacting any other benefits of yogurt, Kundrat notes. To give yourself an extra edge, sample the following options and go with the one you enjoy eating most.

The best yogurt for weight loss

Kundrat’s top picks:

#1 Greek yogurt

It’s regular yogurt that’s been strained, making it thicker and creamier. Straining also removes some natural sugar and leaves concentrated nutrients behind. Greek yogurt has about 20 grams of protein per cup, “nearly double the protein content compared to regular yogurt,” says Kundrat. And it’s only a smidge more expensive than regular.

The science: In studies like one from the journal Appetite, Greek yogurt made people feel more full than regular yogurt; they were less likely to want afternoon snacks too. Meanwhile, per evidence published in Nutrition Journal, Greek yogurt leads to better blood sugar and insulin responses compared to lower-protein options.

Brands to try: Kundat’s go-to is Friendly Farms Plain Nonfat Greek Yogurt from Aldi (a steal at about $4 for 32 oz.), which she dresses up with fruit and oats or uses as a sour cream swap. She also enjoys Oikos Triple Zero Greek Yogurt, which comes in a yummy salted caramel flavor 

#2 Skyr

Also known as Icelandic yogurt, skyr is made with the same bacteria found in regular yogurt along with some traditional Icelandic varieties. Skyr is also strained more thoroughly than Greek yogurt, making it mellow, silky and so thick you can stand a spoon in the middle. It boasts extra probiotics and about 24 grams of protein per cup, which is 25 percent more than Greek yogurt. The only real drawback is that it tends to be on the pricey side.

The science: While limited research has been done on skyr, Kundrat says it stands to reason that extra protein and probiotics would lead to extra benefits. And a 2024 study in the Journal of Dairy Science did indeed show that women eating a skyr breakfast reported feeling significantly more satisfied than women eating a whole-grain toast breakfast.

Brand to try: Icelandic Provisions Skyr in Peaches and Cloudberry is Kundrat’s favorite.

#3 Kefir

Sometimes called “drinkable yogurt,” kefir is made by fermenting milk with over 30 different types of bacteria and yeast. Kefir is tangier than most yogurt and slightly carbonated. It’s also so packed with probiotics, it can be used as a sourdough starter.

The science: In 2021, a Turkish team compared yogurt and kefir head to head. While both reduced hunger, kefir reduced it significantly more, likely because its higher levels of probiotics better stimulate the release of satiety hormones.

Brand to try: Lifeway Grassfed Strawberry Kefir; it’s yummy and has just 5 grams added sugar

#4 Soy yogurt

This plant-based option starts with soy milk but is otherwise made just like regular yogurt. It’s thinner than regular yogurt but still tangy and with a slightly nutty taste. At 9 grams of protein per cup, it has the highest protein content of any plant-based yogurt without a protein supplement mixed in. “It’s a wonderful way to add more protein to a plant-based diet,” says Kundrat.

The science: While there are no studies on soy yogurt alone, there’s plenty of evidence that soy can enhance weight loss. An eight-week study in the journal Nutrition even found that dieters who added multiple daily servings of soy yogurt and other soy products doubled their weight loss compared to dieters getting the same calories but no soy. Experts give credit, at least in part, to powerful antioxidants in soy.

Brand to try: Silk Dairy Free Soy Milk Yogurt Alternative (There are no flavored varieties under 5 grams added sugar, so you’ll need to add you own fruit)

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#5 High-probiotic yogurt

This type of yogurt, which includes Activia and Stonyfield Organic Probiotic, is made with a greater variety of probiotics in hopes of imparting extra benefits. Kundrat says the idea is a good one, since different strains of probiotics have different superpowers, and the more variety we get, the better off we tend to be. (If you can’t find or don’t like these yogurts, you can get the effect by adding skyr, kefir and other probiotic-rich foods like sauerkraut, pickles and kimchi with live and active cultures.)

The science: A Canadian study published in Journal of Functional Foods found that overweight test subjects lost an extra 4 percent of their body fat during six weeks when high-probiotic yogurt was added to their lab-prepared meals compared to when they were given ordinary yogurt.

 Brand to try: Activia Zero Strawberry Banana and Peach four-pack

Sure, you know that things like running, high intensity interval training (HIIT) and lifting weights are good for you. But what if we told you that you could improve your health without even breaking a sweat? The secret is a form of ultra-low intensity exercise called zone zero fitness, and you may already be doing it. Below, we have everything you need to know about the new exercise craze, including how doctors are responding to it. 

What is zone zero exercise? 

Zone zero exercise is a new term that promotes the inclusion of very low-intensity movements—such as walking, vacuuming or gardening—into your everyday routine. The term itself is a nod to the idea of heart rate training zones that help improve cardiovascular health by gauging how hard your heart is working while active. In this case, zone zero means keeping your heart rate below 50 percent of its maximum.

Essentially, it’s when you’re just active enough to be above what’s considered inactivity, such as relaxing on the couch. How do you know you’re in zone zero? You can talk comfortably and continuously without feeling winded. And while this form of exercise doesn’t get your heart rate up, small, everyday movements throughout your days can be beneficial despite their low effort.

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Weight Loss

The Viral 6-6-6 Walking Challenge Helps You Burn Calories and Lose Weight

Love walking for weight loss and heart-health benefits, but get tired of doing the same old stroll? Enter the 6-6-6- walking challenge. This trendy walking workout helps you get your steps in and boosts your calorie burn in the process. Experts weigh in on why it works and how you can modify the routine to […]

The benefits of zone zero training

“As a naturopathic doctor, I think that the zone zero fitness trend can be very helpful,” says Wesley Buckle, ND, of The Oasis Recovery. “The idea that walking, housework, gardening and other low-intensity movements can be helpful for health is well supported by research. What I like most about this approach is that many people can do it, and it’s especially helpful for those who may feel intimidated by going to the gym. These small movements can add up over time and lead to an improvement in wellness.”

Many people spend a good part of their day sitting down or being sedentary, Buckle notes. “Frequent, but short bouts of movement can help improve stiffness and circulation. It can also benefit cardiovascular health,” he adds. But aside from physical benefits like easing joint pain, zone zero training can also improve your mental health. “Spending time walking or gardening outdoors can reduce levels of the stress hormone cortisol, which can lead to feelings of calmness,” Buckle notes.

Combining zone zero and high-intensity exercise

While there are distinct benefits associated with zone zero fitness and squeezing a little more light movement into your day, that’s not to say it’s the only type of exercise you need. Incorporating 150 minutes of moderate-intensity exercise into your weekly routine (about 22 minutes a day) or 75 minutes of higher-intensity exercise per week is what the American Heart Association recommends to stay healthy. And you’ll see the biggest benefits if you combine both and high-intensity workouts.

Wellness

Forget 10,000 Steps: Just 14 Minutes of Walking May Help You Live Longer

Although we all hope to live a long and healthy life, few of us are certain about what it actually takes to achieve that goal. You might assume your best shot at improving your health and longevity requires intense exercise routines or a super-strict nutrition plan. Surely small lifestyle tweaks can’t make that much of […]

In fact, a 2018 study published in the International Journal of Behavioral Nutrition and Physical Activity found that while most guidelines only recommend moderate-to-vigorous activity, including light-intensity physical activity in your routine delivers additional health benefits. That includes a lower risk of premature death, a smaller waist circumference and lower triglyceride levels, among other perks. How to incorporate zone zero exercise into your life 

To enjoy the rewards of zone zero fitness, all you have to do is get up from your desk, couch or bed and go for a light stroll for a few minutes here and there throughout the day. You can also use that time to check some to-dos off your list, such as vacuuming or putting away the dishes. The idea is that the movements are easy to do and simple to squeeze into your already-busy day—even just an extra five minutes of activity can make a noticeable difference.