NUTRITION: How to fuel your body and mind

What you eat profoundly affects how you feel and perform. Nutrition provides the foundation for energy, focus, and resilience.

Eat the rainbow

Colourful plant foods are rich in phytonutrients, natural compounds that combat oxidative stress, support neurotransmitter production like serotonin, and reduce inflammation. Each colour delivers unique benefits:

🍅 Red: Lycopene in tomatoes supports heart and prostate health.

🥕 Orange and Yellow: Carotenoids in carrots enhance immunity and vision.

🥬 Green: Chlorophyll and folate in leafy greens aid cellular repair.

🫐 Blue and Purple: Anthocyanins in blueberries boost brain health.

🧄 White: Allicin in garlic supports the immune system.

Consuming a diverse range of colourful foods fosters diversity of the gut microbiome. Fibre and phytonutrients found in fruits and vegetables act as pre-biotics, fuelling beneficial bacteria. Eating the rainbow not only provides a full spectrum of nutrients but aligns with cutting-edge research on the interplay between diet, gut health, and systemic wellbeing.

Metabolic flexibility and glucose regulation

A key component in maintaining energy and long-term health is improving your metabolic efficiency and regulating glucose levels. Blood sugar spikes and crashes don’t just sap energy – they also increase inflammation and can lead to chronic conditions over time.

The role of mitochondrial health and ubiquinol

Ubiquinol is becoming increasingly recognised as a vital component for healthy ageing. Found naturally in the mitochondria within all cells in the body, it works like the engine room for our cells, fuelling these organelles to generate energy (Andenosine Triphosophate or ATP for short).

Ubiquinol levels in the mitochondria start to decline naturally after the age of 20. This depletes the energy production in the cells of our body and, in turn, affects our mitochondrial health.

Multiple studies have shown that Ubiquinol may support health conditions including cardiovascular health, healthy male fertility, cognitive function, energy production, fatigue and inflammation, along with improved sports performance.

MOVEMENT: Smarter, More Functional Fitness

Daily movement is arguably the single most powerful tool you have to maximise your healthspan, vitality and quality of life.

1. Move More

The benefits of “micro-movements” – short bursts of activity that counteract the negative effects of prolonged sitting cannot be undervalued. Frequent movements throughout the day support circulation, metabolism, focus and glucose disposal.  

2. Functional Fitness

Prioritise exercises that mimic real-life movements:

• Squats: Build lower-body strength.
• Push-ups: Strengthen the upper body and core.
• Planks: Enhance stability and protect against injury.

3. Balance cardio and strength

Cardiovascular health is vital for longevity, but you don’t need to overdo it. Low-intensity steady-state (LISS) exercises, like brisk walking or cycling, are gentle yet effective. Pair these with strength training two to three times per week to maintain muscle mass, which naturally declines with age.

RECOVERY: The Game Changer

Recovery is often overlooked but is just as important as nutrition and exercise. It’s during recovery that your body repairs itself, grows stronger, and prepares for the next challenge. In the years I was training as an elite athlete, I wish I had implemented recovery sooner in my career. When I finally gave recovery the time it deserved in my program, it significantly impacted my ability to perform the next day and reduced my risk of injury.

Sleep: The Ultimate Recovery Tool

Sleep is important for tissue repair, memory consolidation, executive function, psychological function, hormone regulation, immune function and even interpersonal relationships.

Tips to optimise:

• Routine: Stick to consistent sleep and wake times.
• Environment: Keep your bedroom cool, dark, and quiet.
• Wind-Down rituals: Avoid screens and incorporate calming activities.
• Dim the lights: Refrain from bright lighting after the sun sets. Darkness prompts our body to produce melatonin, our sleepiness hormone, bright artificial disrupts melatonin production
• Morning Sunlight: Getting morning sunlight assists in setting your circadian rhythm.

Integrating into your life: habits and mindset

 To successfully incorporate these elements into your life, focus on habits and mindset.

1. Identity-driven action: Align your actions with who you want to be. For example, if you want to be agile and strong, commit to moving daily.
2. Embrace challenge: Growth often comes from doing hard things. View challenges as opportunities to strengthen your resilience.
3. Focus on consistency: Aim for 80 per cent adherence to your goals. Small, consistent steps build lasting change.

Simple strategies like these can make a profound difference in daily energy and wellbeing. By integrating these principles into your routine with intention and consistency, you can unlock your potential and elevate your everyday performance.

Dr Lauren Burns is an Olympic gold medallist, naturopath and nutritionist (BHSc), performance and lifestyle consultant and author.

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The post How sports science can give your life a performance boost appeared first on Men's Health Magazine Australia.

A new report in the journal Human Resource Development International has found that, contrary to popular belief, massive multiplayer online gamers learn by gaming and their skills in the workplace are enriched by hours spent playing games like Fortnite and World of Warcraft.

“Online gaming often gets a bad reputation, but our study reveals a different story. We found that gaming can actually help people develop valuable workplace skills,” reports study author Melika Shirmohammadi. “These skills include problem-solving, teamwork, leadership, and even self-confidence. Our research shows that gaming, when done in moderation, can be a way for people to grow both personally and professionally.”

Why gaming builds job skills

Look around your office. It’s likely filled with online gamers. The reasoning is simple: millions of people play “massively multiplayer online” or MMO games, in which they play together in a virtual world. The top three games – World of Warcraft, Destiny 2, and Final Fantasy – claim 150.6 M, 49.7 M, and 60.3 M total players respectively.

“The purpose of the present study was to examine hobby – an understudied but prevalent part of the nonwork domain – to understand if and how MMO gaming positively enriches employees’ work domain,” says Shirmohammadi.

His team conducted a qualitative study among 23 employed MMO gamers who had an average of 20 years of video gaming experience and had played MMO games for at least 10 years.

The MMO games examined (including World of War Craft, EVE and Final Fantasy) require players to coordinate tasks to achieve collective goals, respect team norms (e.g., arriving on time for missions), collaborate with others as part of a team, and avoid reckless or uncalculated behaviours that would jeopardise the mission – in the workplace that might be when your marketing lead brings music into a client presentation.

Gamers are better equipped to manage stress

The reason gamers might be set up to succeed in the workplace is due to their mindset, the researchers found. Gamers reported viewing work as solvable puzzles, and their experience resulted in improved patience in encountering problems and encouraged them to persevere in solving them.

One participant, an engineer, said: “I just see a puzzle and I’m motivated to solve it. So, it’s affected, I guess, my mindset in that way, such that I look at things as solvable…”

Other players say they developed self-confidence through game playing because they feel good about their level of success in the online gaming world. And others reported developing self-awareness as they received feedback on their own skills and how they played alongside team members.

Gamers’ ability with coaching skills – such as evaluating performance, providing feedback, giving instructions and inspiring others – was also traced back to their experiences working with fellow ‘basement dwellers’ taking out trash in games like WOW. Several participants mentioned the similarities between gaming and work that made such skills transferrable.

An IT specialist, described it this way: “I deal with a lot of new people [at work]. Since I kind of go out of my way in game to do all the coaching, I’ve become ahead of some of colleagues in explaining how to do certain things [to new employees] …”

Gamers have resilience

One famous gaming quote underlines the positive mindset gamers bring to the workplace: “Failure doesn’t mean the game is over, it means try again with experience”.

And eventually, levelling up.

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The post Why online gaming pays off in the workplace appeared first on Men's Health Magazine Australia.

Australia’s booming beauty and personal care market, valued at about $7.4 billion in 2024, is having an environmental crisis: microplastics. While Australia is globally renowned for its pristine natural assets like the Great Barrier Reef, microplastics—tiny plastic particles less than 5mm in size—have been found in oceans and wildlife, and even in human bodies, within blood, lungs, and placenta. Among the industries contributing to this contamination is the most beloved skincare market, a sector that is reliant on synthetic, petrochemical-based polymers that provide ‘long-lasting’ or ‘waterproof’ effects.

Many skincare products, especially sunscreens and anti-aging creams, contain microplastics to achieve their waterproof and long-lasting qualities, essential for Aussie consumers who spend significant time outdoors. Yet, these same products often contribute to environmental degradation when washed off in the ocean, affecting the ecosystem.

Traditional petrochemical-based film-forming agents create a synthetic barrier on the skin that withstands water and sweat but breaks down into microplastic particles over time. These particles end up in waterways, eventually entering marine life and even human food chains. With this ‘Sunburnt Country’ being one of the world’s top markets for skincare, the environmental toll is amplified.

While growing consumer awareness around eco-friendly practices and the environmental damage caused by plastics, the need for sustainable alternatives in beauty and skincare is clearer than ever. Research shows that 8 in 10 Australians believe that manufacturers should take responsibility for reducing plastic packaging, as most Aussie consumers prefer Australian-made natural beauty products.

As Aussie consumers become more informed about the impact of these products, there has been a marked shift toward natural, vegan, and eco-friendly skincare solutions. Australia’s skincare market itself is projected to grow annually by 2.24% (2024–2029), defined by trends in sustainable, natural beauty—yet the industry’s reliance on petrochemical ingredients remains a hurdle: how to maintain high-performance standards without relying on the microplastics embedded in today’s skincare products. That is why CXC™, a Montréal-based company, led by François Lamoureux, has come up with a game-changing natural biopolymer-infused solution.

Natural biopolymers chitin and its derivative chitosan have the potential to transform the beauty industry. Long hailed for its bioactive properties—anti-aging, anti-wrinkle, anti-microbial, anti-inflammatory, and wound-healing—chitosan holds promise as a natural substitute for petrochemical ingredients. Moreover, it is a known fact that mushrooms were historically the first source of chitin, a fungus whose popularity is growing continuously in Australia. The visionary CEO of CXC™ sees immense potential in harnessing the power of mushrooms and natural biopolymers to transform the beauty industry.

Chitosan’s impressive range of properties, including moisture retention, film-forming abilities, and antimicrobial action, make it an ideal candidate for skin care. It can condition, protect, and even heal the skin while preventing water loss, a critical factor in anti-aging and hydration-focused products. Recent advancements have made it possible to isolate and utilize this natural vegan biopolymer more effectively.

However, the raw material itself, chitin, is insoluble in water, and transforming it into chitosan requires chemical processing that has historically made it impractical for commercial skincare use. This is where the CXC™ solution steps in. “Chitosan has been known for decades for its tremendous potential in skincare and beyond, but it was unusable in its natural form as it is water-insoluble. At CXC™, we’ve cracked the code to unlock its power for the first time and scaled it,” states François.

CXC™ has developed an ingenious, proprietary process to suspend chitosan in water, enabling its use in high-performance skincare products without the need for harmful petrochemicals or microplastics. François emphasizes that this breakthrough technology allows CXC™ to provide a truly clean beauty solution that meets the stringent demands of modern consumers and regulatory bodies alike. “By making chitosan both usable and effective, we’re not just reducing microplastics in the environment, we’re also elevating the performance of skin care products,” François says.

As Australia’s beauty and personal care market continues to grow, so does the demand for truly sustainable products. Current trends even indicate that consumers

are not just looking for eco-friendly packaging; they want skincare solutions that are petrochemical-free and beneficial for both skin health and the environment.

The CXC™ team has unleashed the documented powers of Chitosan, which can lead the charge toward a new era of clean, natural skincare that outperforms its synthetic counterparts with reduced ingredient lists. Through the CXC™ breakthrough technology, harmful petrochemical ingredients can be replaced with Chitosan-based biopolymers, helping brands eliminate microplastics while providing consumers with high-quality, long-lasting products.

The future of Australia’s skincare industry may very well be petrochemical-free, and with CXC™ at the forefront of biopolymer technology, the environmental benefits could extend far beyond beauty, offering a sustainable alternative for industries worldwide.

In the words of François Lamoureux, “The solution to the microplastic crisis already exists. Now it’s up to us to make it happen.”

Company Bio:

CXC™ helps transform fundamental research into applied research with the goal of solving distinct problems in large addressable markets and finding the best partner to commercialize the ensuing intellectual property. They invest in humans and foster creativity to get to the best ideas. CXC™ specializes in identifying technological gaps across various sectors including agriculture, oil & gas, and skin care, and filling those gaps through clever and elegant technological advancements.

Switzer Media newsroom and editorial staff were not involved in the creation of this content

The post Innovative CXC™ solution promises to revolutionise Australia’s skincare industry appeared first on Men's Health Magazine Australia.

At the opening of The Devil Wears Prada musical, for which he wrote the score, Elton took to the stage to deliver an emotional speech. The 77-year-old said that while the performance had sounded good, he hadn’t been able to see it.

“As some of you may know I have had issues and now I have lost my sight. I haven’t been able to see the performance but I have enjoyed it,” said. “I love to hear it,” he added, to a chorus of applause.

Elton previously spoke about his trouble with an eye infection back in August when he told Good Morning America that he couldn’t see out of his right eye and that his left eye was “not the greatest”. He also said that he was struggling to read or watch anything and that his condition was keeping him out of the studio, where he was previously working on a new album. “It’s been a while since I’ve done anything,” he said. “There’s hope and encouragement that it will be okay, but I’m kind of stuck at the moment.” It seems that his condition has worsened since then.

Earlier this year, Elton also ruminated on nearing the end of his life in his documentary Elton John: Never Too Late. “This is the latter time of my life. I don’t know how much time I have left,” he said.

What causes an eye infection?

Like any infection, most eye infections are caused by bacteria. You can be exposed to this bacteria in a variety of ways, including not properly cleaning your contact lenses, touching germs on a surface and then touching your eyes, eye injuries and exposure to chemicals in swimming pools.

How common are eye infections?

Eye infections are common, affecting around one in 300 people every year. They do not become more common with age.

Some eye infections are relatively minor, like conjunctivitis. Others, like a corneal ulcer or Endophthalmitis can be more serious. Elton John has not specified what kind of eye infection he is suffering from.

How common is loss of eyesight?

It is estimated that over 13 million Australians (roughly 50 per cent of the population) have a chronic eye condition, but this includes minor conditions like long and short sightedness. 131,000 Australians have either complete or partial blindness, and visual impairment does become more common with age. Around 9.4 per cent of Australians aged over 55 suffer from visual impairment.

What can you do to reduce the risk of losing eyesight?

There are a number of ways you can reduce your risk of visual impairment. First and foremost, regular visits to an expert to get an eye exam is the best way to prevent loss of eyesight. Most eye infections can be cured before causing serious harm if they are detected early.

It is also important to remember that in Australia our eyes face heightened sun and UV exposure, which can be damaging. Wearing protective sunglasses is a simple way to combat this. Maintaining a healthy lifestyle and diet will also minimise the risk of developing a condition that can cause eye damage.

Lastly, and worryingly considering the increasing ubiquity of screens, reducing instances of eye strain (like reading a book or looking at your computer or phone for extended periods) will greatly reduce your risk of visual impairment.

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The post Elton John reveals he has lost his eyesight appeared first on Men's Health Magazine Australia.

There are a few things that could be holding you back from restful sleep. One, you might be stressed, worrying about that work project that’s hanging over you or the tone with which you addressed the barista at the café this morning. Or it might be too noisy. The neighbours are playing bongos, for example. Or it could be that it’s too quiet and you’re missing the residual hum of a refrigerator or air conditioner to lull you to sleep.

We can’t do much about your neighbours but if it’s either of the latter two, a white noise app could help. These apps have flooded the market in recent years – it appears there are whole swathes of the population lying awake each night. If you’re one of them, here’s everything you need to know about white noise apps and our picks of the best apps to help you sleep like a newborn baby.

What is a white noise app?

You know the sound of an untuned radio or TV? That’s white noise. The term refers to a noise that contains all frequencies across the spectrum of audible sound in equal measure.

Research on white noise has found evidence it can reduce crying in infants and boost your performance at work. It could also potentially help counteract symptoms of attention-deficit/hyperactivity disorder (ADHD), while multiple studies have also examined how white noise may affect sleep.

While you could untune your radio to produce white noise, you could also just grab your phone and download a white noise app. Guessing you choose the latter.

Do white noise apps work?

Short answer: maybe. Researchers at the University of Pennsylvania School of Medicine in Philadelphia reviewed the scientific literature and identified 38 studies that have investigated noise as a sleep aid. While there was some evidence that continuous noise reduced the amount of time it took individuals to fall asleep, the quality of the evidence was poor, and at least one study suggested the noise may lead to more disrupted sleep, the researchers concluded.

“If these apps or devices could only do good things, I wouldn’t really care. But because there may be negative consequences, I would just be careful,” says study author Mathias Basner.

But other research has found evidence that white noise apps can be effective in masking other disruptive sounds. A study published in the journal Sleep Medicine on participants living in a high noise environment in  New York City found white noise significantly improved sleep based on subjective and objective measurements in subjects complaining of difficulty sleeping due to high levels of environmental noise.

The question you have to ask yourself – ideally not at 3am – are you awake because you’re stressed and strapped to a mental treadmill, or are you not sleeping because of the sound of the city outside, neighbours moving furniture upstairs or other calls of the night. If it’s the latter, then a white noise app could be beneficial. If it’s the former then you probably need to do your stressing before you get into bed.

Do white noise apps drain your phone’s battery?

Yes, white noise apps can significantly drain your battery, mainly because by using them you are effectively running your phone all night. But there are steps you can take to reduce the toll. Start by enabling battery saver mode to reduce power consumption, limiting background processes and dimming your screen. You can also adjust settings within your white-noise app, such as adjusting the volume or setting a timer, rather than just letting it run all night. You should also lower your screen’s brightness – a common culprit in battery life drainage – which could be distracting and keep you awake!

Is there a free white noise app?

Yes, there are lots of them! And most apps have a free version to choose from. Here are our picks:

Sleep Sounds by Sleep Pillow

This app contains a variety of soothing sounds to help you fall asleep. We like the simple display, with each sound option having its own image. Once you tap the image, the sound plays until you stop it. You can set up a timer that shuts off the sound after a designated period, ranging from one minute to an hour and 15 minutes. The free version comes with the following sound options: rain, ocean waves, lightning, rain and wind mix, bird and frog sounds, whale sounds and crackling fireplace sounds. We like rain – brings back memories of nights under the covers listening to a thunderstorm.

Download: iOS / Android

BetterSleep

This app’s library includes more than 200 mellowing sounds, sorted into categories: ASMR, Animal, Baby, Brainwave, City, Nature, Sci-fi, Solfeggio, Spoken, Water, White Noise, Melodies. The white noise section has seven sounds: white, brown, pink, and green noise, as well as air conditioner, spaceship, and airplane. The free version of BetterSleep gives you access to around a quarter of the sleep sounds.

Download: iOS / Android

White Noise Lite

White Noise Lite is a free white noise app that offers 50 free pre-programmed sounds including Rain and water, Fans and air conditioners, Animals and nature, Transportation and Miscellaneous, which includes Tibetan singing bowl, crowded room, and heartbeat (sounds stressful, tbh). The app also offers coloured sounds, including white, grey, brown, pink, blue, and violet, while timers and alarms give you the flexibility to program sounds to play for as long as you wish, as well as fade, or repeat. The free White Noise Lite app features banner ads – you can upgrade to the full White Noise app for one dollar or upgrade to the pro version for more sound options.

Download: iOS / Android

White Noise Deep Sleep Sounds

This app range of ambient sleep sounds includes Mechanical sounds, Coloured noises, Rain, Thunder, Water, Birds, Animals, Nature, Fire, ASMR and Baby, many of which are free.

Download: iOS / Android:

Atmosphere

On this app there’s a wide range of sounds broken down by category like forest or beach, and you can play multiple tracks at once. The volume of each sound can be individually tweaked, giving you more ability to create your perfect mix.

Download: iOS / Android

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The post The best white noise apps to help you get to sleep appeared first on Men's Health Magazine Australia.

The image of a doctor with an exaggerated gloved finger pointed towards the sky was both amusing and unsettling. It captured the uncomfortable reality of prostate examinations, stirring fears in many men about what might lie beneath the surface. Yet, as I paused to reflect, I felt a compelling urge to share my own story – a story that transforms fear into hope.

Understanding prostate cancer

What is prostate cancer, you might ask? It begins in the prostate, a small walnut-sized gland essential to male reproductive health. In Australia, it’s the most common cancer among men, affecting one in seven of us. While many types of prostate cancer grow slowly and can be managed effectively, it’s also true that rarer forms can be aggressive and life-threatening.

The exact causes of prostate cancer remain elusive, but certain risk factors are known: age, family history, ethnicity, and lifestyle choices such as diet and obesity. Understanding these risks is crucial; knowledge empowers us to take charge of our health.

A life-changing diagnosis

Let’s rewind to 2011. I was a fit 51-year-old navigating the high-paced world of corporate life, blissfully unaware of the ticking clock of mortality. A routine blood test, however, revealed elevated Prostate-Specific Antigen (PSA) levels, leading to a biopsy that confirmed my cancer diagnosis. The news struck hard; anxiety flooded my mind as I scoured the internet, encountering terrifying possibilities of treatment side effects.

Nevertheless, after seeking multiple opinions, I chose to undergo a robotic radical prostatectomy. Fast forward to today, I stand proud – 13 years cancer-free, with a consistent PSA level of zero. What started as a daunting health scare has blossomed into a transformative journey toward wellness and fulfillment.

Chris Tuohey training at BFT

A New chapter

Today, my life is a vibrant tapestry woven with purpose. No longer confined to a 9-to-5 grind, I proudly co-own four Body Fit Training franchises in regional Victoria alongside my son, Reece. This independent path, albeit challenging amidst economic shifts, has been immensely rewarding. Every morning begins with a refreshing 3-kilometre swim, a testament to my resilience and recovery.

My previous fears about surgery have faded; as you can see from the picture in this article, the robotic procedure left no visible scars. I now thrive in a community of fitness enthusiasts, participating in strength, endurance, and high-intensity cardio workouts six evenings a week.

Chris swims 3km at his local pool each morning

Pursuing passion

The journey to discover and embrace one’s passion can be daunting, especially with the responsibilities of life. Yet, I’ve finally stepped into a role that ignites my enthusiasm. The science-backed training methodologies at Body Fit Training have not only transformed my physical health but have also rekindled my spirit.

This newfound vitality led me to conquer the 96-kilometre Kokoda Trail in Papua New Guinea – a deeply moving experience – and I attended a training camp in Thailand with my sons (pictured) that strengthened my bond with them. Inspired by that success, I faced the challenge of hiking in the rugged terrains of Southern Iceland, where the icy waters tested my limits.

A shift in perspective

Through these adventures, I learned to approach life with a more measured outlook. Influenced by motivational speaker Ben Crowe, I adopted the philosophy of “generous assumptions”. When faced with challenges, I remind myself that everyone has their battles; compassion can change our interactions.

Additionally, inspired by Hugh van Cuylenburg’s Resilience Project, I embraced the practice of gratitude. When faced with adversity, I consciously reflect on the ten things I’m grateful for, grounding myself in positivity.

Your health is your wealth

As I share my journey, I urge you to reflect on your own health. Don’t shy away from seeking answers, even in the absence of symptoms. Prostate cancer affects countless men each year, including many in my community of Bendigo. The statistics are sobering and ignoring them isn’t an option.

If your doctor hesitates to test you, seek out one who will. Knowledge is power; understanding your health can lead to transformative changes in your life.

In closing, let my story be a beacon of hope. Embrace the journey of self-discovery and health empowerment. Remember: life is too precious to ignore. Let’s give prostate cancer the finger – together.

Chris Tuohey is an ambassador for the Prostate Cancer Foundation of Australia (PCFA)

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The post Life reimagined: how I embraced new beginnings after prostate cancer appeared first on Men's Health Magazine Australia.

SAUNAS AND PILATES have been two of the hottest workout trends of 2024 – and now the fitness world are combining them. Call it genius or sadistic, hot Pilates is the latest favourite among the wellness community, touting benefits such as improved circulation and lubricated muscles, helping you get deeper into single leg stretches and recover better afterwards.

If you already find your roll ups and glute bridges sweat-inducing, look away. Hot Pilates rooms tend to heat up to around 35-38℃ using infrared.

“Unlike convection heating that warms up the surrounding air, infrared heating uses panels to transmit infrared light waves that directly warm up objects, people, and anything the waves come into contact with,” explains Jessie Blum, founder of Heartcore, a series of London-based studios where they offer infrared Pilates sessions.

The benefits of Hot Pilates

“Combining Pilates with infrared heat intensifies the movement and delivers a range of health-boosting benefits associated with infrared,” says Blum. “It’s a great accompaniment for those whose schedules are packed with high-impact sports such as running, tennis, weight lifting or football, helping to build stability in the joints, increase flexibility and promote body awareness – while providing an incredible level of core strength.”

Stretch further

We all know a few half-hearted arm circles and leg swings doesn’t count as a proper warm up – yet we can all sometimes be guilty of not putting our all into our pre-workout stretches.

Hot Pilates solves that problem by physically heating up the muscles so you don’t have to (within reason, of course). Research shows that infrared combined with stretching helped improve spine flexibility in people with lower back pain by over 7cm, compared to a 0.05cm improvement in those who only stretched.

‘”Infrared heat warms the muscles, allowing for a greater range of motion – particularly beneficial to men wanting to improve their mobility,” says Blum. If your goal is to finally reach your ankles in a Pilates teaser, then hot Pilates could be the best way to supercharge your stretchiness.

Work effectively

Infrared heats the tissue in the body, increasing metabolic rate. Exercising in heat is also shown to increase your core body temperature and caloric burn – hence why exercising in hot temperatures is such a sweat fest.

One study even shows that infrared can mimic the effects of exercise by increasing beneficial bacteria in the gut that produce short-chain fatty acids, which are linked to good metabolic health

We don’t suggest you swap your hot Pilates for a sauna session though. Instead, pair that increased metabolic burn with Pilates strength-focused moves and you have the perfect blend of fat burn and muscle-building for improved body composition.

Support your muscles

A rising heart rate and buckets of sweat might feel like the ultimate perk of hot Pilates, but they’re really just the side effects of the true benefit – increased circulation.

A faster heart rate and vasodilation (widening of blood vessels that happens when the body is hot) means more blood can flow to the muscles. That flushes the muscles with oxygen, helping sustain your workout performance.

Research also shows that infrared can boost AMP (a chemical that can help cells use energy efficiently) and reduce lactic acid, which is often associated with muscle fatigue.

Fresh blood also helps the muscles recover after workouts. ‘The increased blood circulation and sweating can reduce inflammation,’ notes Blum. In fact, a study looking at footballers playing in the heat versus normal conditions reported that those who played in hot environments showed fewer signs of muscle damage and managed to run faster in sprint tests after the match.

All of that sweat means you need to factor in rehydration post-workout. ‘You can easily lose up to a pint of water during class, so it’s advisable to replenish the body with electrolytes and magnesium, which can additionally help prevent cramping and boost blood flow. Staying warm after class is also critical – especially in colder months – so bring a change of clothing and be sure to layer up,’ notes Blum.

This article originally appeared on Men’s Health UK.

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The post Hot Pilates is the latest workout trend – here are all the benefits appeared first on Men's Health Magazine Australia.

WEARABLE TECHNOLOGY IS quickly becoming a fitness trend, especially for those Australians looking to increase their physical activity. Not only can tools like smartwatches and smartphone applications work to improve one’s physical performance, but they can also help create a better sense of well-being.

Platforms like HealthyCoin are part of the trend that provides incentives for healthier lifestyles, all by merging fitness with tangible rewards.

The evolution of fitness wearables

In recent years, smart devices have evolved beyond simple step counters. Today’s devices offer a large suite of health management tools that can help monitor everything from sleep patterns to heart rate variability. A prominent trend for 2024 has been a focus on AI integration within these devices, which allows wearables to deliver hyper-personalized fitness advice and offer real-time feedback on workouts. They can even guide people on mental health practices such as meditation.

Smartwatches and fitness brands are incorporating even more features that help users track stress levels and sleep quality, which promote a more holistic approach to monitoring one’s health. Devices such as the Oura Ring and the Apollo Wearable go beyond just basic tracking; they use AI to suggest recovery times, relaxation techniques, and sleep optimization strategies.

The trend of hyper-personalisation

Hyper-personalization is transforming the fitness routines of people throughout Australia. Thanks to AI-powered applications, users can now receive workout plans that are tailored to their fitness goals. Whether looking to lose weight, gain muscle, or increase endurance, AI-driven personalization in fitness apps enables real-time adjustments and feedback based on an individual user’s performance.

The added integration of virtual reality (VR) and augmented reality (AR) is another trend that is appearing in smart devices and apps. These immersive technologies can help make workouts not just more powerful but more engaging and offer everything from virtual cycling races to even obstacle courses. Platforms utilizing AR or VR can create interactive environments that push users beyond their traditional gym routines, thereby allowing them to experience newer, more motivating workouts.

Gamifying fitness

One new trend is the rise of platforms that gamify fitness. One of these platforms, called HealthyCoin, taps into this idea by incentivizing users to meet their daily fitness goals with rewards, which make healthy choices not just beneficial for the body but financially rewarding as well.

The fitness industry is likely to see even more AI advancements that include even deeper VR integration and continued focus on personalized wellness solutions. By adopting fitness wearables, people have become empowered to take charge of their health in ways that were not possible before. Platforms such as HealthyCoin, while not focused on the cryptocurrency angle for all audiences, will likely continue to merge the worlds of fitness and reward, which may make the pursuit of health an engaging and potentially even profitable endeavor.

Fitness in 2024 has been more about just hitting the gym. It has been about leveraging technology to create personalized, engaging, and rewarding paths to well-being.

Whether you’re tracking your heart rate during a run or participating in a virtual fitness challenge, the future of health is becoming increasingly in your hands (or on your wrist.)

For more information about HealthyCoin, you can visit their website at http://healthycoin.fit/

Switzer Media newsroom and editorial staff were not involved in the creation of this content

The post Wearable tech and fitness in 2025: How innovation will change health appeared first on Men's Health Magazine Australia.