Forget 10,000 steps — try my 3-4-5 walking workout to boost your cardiovascular fitness and mood
I'll start this article with a strong caveat — I'm not a personal trainer or a walking coach, I'm a fitness editor and enthusiast, who reviews gear and tests new workouts for a living.
Like the rest of the fitness world, I've recently been swept up in the Japanese walking method hype, and it's changed my walking workouts for good, but after a month, I found myself thinking, what's next?
In order to get fitter and stronger, you need to keep progressing your workouts. With walking workouts, this is pretty easy — you simply walk faster, add weight in the form of a weighted vest (or in my case, a baby strapped to your torso in a sling), walk up hill, or increase the time you spend walking.
That said, if you're looking for a new walking workout to try this summer, why not give my 3-4-5 walking method a go? Read on to find out exactly how to do it. As a reminder, if you're returning to workouts following an injury or pregnancy, it's always a good idea to get signed off by a medical professional before taking on a new routine.
What is the 3-4-5 walking workout?
Similar to the Japanese Walking Method, my 3-4-5 workout is also a form of HIIT training that involves changing the pace throughout the session. I found it best to program the walking workout on my Apple Watch beforehand (here's how to build a custom workout on your Apple Watch), but you can do the same on most of the best fitness trackers.
If you don't have a fitness tracker, just use a stopwatch or the stopwatch on your smartphone.
Here's how to do it:
Walk for three minutes at a low intensity. This should be a 4/10 effort — you're still moving, but you should easily be able to hold a conversation with someone next to you.
Then walk four minutes at a high intensity. This is a 7/10 walking effort — you should be working hard.
Repeat this 5 times. You'll walk for 35 minutes in total.
I've been doing the 3-4-5 walking workout for a week — here are the benefits
As you might have spotted, this progresses the Japanese walking method by increasing the time spent walking at a faster pace and adding five minutes to the workout. Here's what I noticed:
The extra 60 seconds of work makes all the difference
60 seconds doesn't sound like a long time, until you're having to power through another minute of walking at a fast pace. The extra minute of work made this feel like a step up from the three-minute intervals involved in the Japanese walking method. It's enough to keep your heart rate elevated for a little bit longer, and I felt like I'd worked harder and burned more calories during this walking workout.
One of the benefits of adding intervals to your walks is raising your heart rate. This helps lower your blood pressure and cholesterol, and increases your aerobic capacity compared to walking continuously at a moderate pace for the same time.
You're also likely to burn more calories than you would if you just walked at a moderate pace for 35 minutes, which is useful if you're walking for weight loss.
Knowing how many times I was repeating the intervals helped
I've run five marathons, and one thing that always gets me through the final miles is counting. From mile 20, I'll count each step to 100, then start again, or work out how many minutes of running I have left and count down. It helps keep my mind busy when the going gets tough.
I also use a similar technique in my speed workouts when running, counting down the intervals, work, or laps of the track left. I liked counting down from five during this workout — knowing I only had one interval or four minutes of work left allowed me to push my pace.
It raised my heart rate and boosted my mood
I'm not walking to lose weight, but using it as a way to rebuild my fitness postpartum, and keep moving on days when my toddler doesn't go to daycare, and I can't head out for a run.
It's also a great form of active recovery, and stops my legs getting too stiff between running and strength training sessions. I have to walk my dog every day, so why not mix it up and make it more of a workout?
As well as raising my heart rate and leaving me feeling like I'd done a workout, not just rambled along with a podcast, my 3-4-5 walking workout left me with all those happy, post-workout endorphins flowing through my body before I sat down at my desk.
It's a fun challenge, and one you can do for free, from anywhere. Do it on a treadmill, with a friend or a dog, in your local park, or up a hill if you want to really work your legs. All you need is a comfy pair of sneakers and 35 minutes. Happy walking!
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More from Tom's Guide
Forget 10,000 steps — I tried 'rucking' instead of regular walking for one week, and it's a game changer
Forget running — 3 walking workouts that build lower body strength and burn calories
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2 hours ago
- CNN
I've been a swimmer for over 15 years. Here's everything you need to start swimming for fitness
Swimming is not only a good survival skill but it's an excellent workout for all ages. It's low-impact, cardiovascularly challenging and a great cross-training exercise to mix into your workout regimen. If you're lucky enough to have access to a pool, it's never too late to dip your toes in the water, learn a new skill and start swimming for fitness. Growing up by the ocean, I was in swim lessons from an early age, and over the last 15 years, swimming has remained a consistent part of my exercise routine. I've trained in both competitive and recreational pools, and have dabbled in using loads of equipment — from boards and buoys to snorkels, fins, hand paddles and more. The truth is, you only need a few essentials to get a good swim workout in. To make sure you've got the gear you need to succeed, I've rounded up some of my tried-and-true swimming must-haves. These things won't turn you into an Olympic swimmer overnight, but they will ensure you get the most out of your training every time you dive in. Speedo Adult Vanquisher 3.0 Mirror Swim Goggles If there is one piece of gear that's an absolute must for swimming, it's goggles. A bad pair of goggles can make your swimming experience a chore of retightening and readjusting, which interrupts the flow of your session. Swim goggles fit everyone's face a little differently, so you might have to test out a few pairs and brands before you land on the perfect ones. I'm currently rocking these Speedo Vanquisher 3.0 goggles, which stay secure, have a low-profile design and offer good peripheral vision for when you're sharing a lane with other swimmers. These goggles also come with four interchangeable nosepieces, so you can select the one that feels most comfortable on your face. Arena Swim Goggle Case A goggles case isn't a necessity, but since the goggles are arguably the most important piece of equipment, it's worth keeping them protected from any accidental breaks and scratches. In my experience, a goggle case, like this Arena one (which you can clip to the side of your bag for easy access) also keeps your goggles from getting lost underneath other gear or lodged deep into a pocket. TYR Durafast Elite Cutoutfit One-Piece Swimsuit Though you might think your standard one-piece fashion suit will hold up for lap swimming, a sport-specific swimsuit will give you much better support for speed and distance workouts. If you're a new swimmer, you don't need a closet full of suits — just one or two will be enough to keep in rotation if you're only swimming a few days a week. These TYR suits have been my go-to style for years because they have a flattering open-back design but still provide the compression and coverage I need to move comfortably. Jolyn Triangle Bikini Top If you're swimming in an outdoor pool and want to avoid tan lines or just prefer two-piece swim styles, Jolyn makes some of the most stylish, sporty suits out there. Made for high-intensity training like swimming, surfing and paddling, this suit can double as a supportive leisure bikini too. TYR Swim Short Suit Many male swimmers will opt for high-cut briefs or long, tight jammer shorts for training, but if you're new to the pool, you might not feel totally comfortable in these styles. While you can get by just fine doing laps in standard swim trunks, for a less bulky option, consider these lightweight swim shorts from TYR. Though this suit is technically meant to increase drag, it won't slow you down too much, and it's a good mix between coverage and comfort that will support you for lap swimming. Sporti Multi Color Silicone Swim Cap Swim caps serve several functions; they reduce drag in the water, provide a smooth surface for your goggle straps to rest on and keep your hair out of the way and protected from tangles. After having several thinner and cheaper caps break on me right as I was ready to jump in the pool, I can tell you it's worth spending a few extra dollars on a thicker and more durable cap, like this option from Sporti. Since they're also pretty much the only thing visible once you get in the water, I like to opt for fun, printed or brightly colored swim caps for some extra personality. If you have extra-long hair, locks, curls or braids, you can find swim caps specifically suited for those styles too. Stream2Sea Mask Defog Even if your swim goggles are antifog, they'll likely still cloud up at some point. Some hardcore swimmers will tell you they just spit in their goggles to clean them out (disgusting but it works in a pinch), while others will choose to keep a defogging spray —like this Stream2Sea one — in their bags to prep their goggles before a swim session. It's the more elegant option of the two methods for sure, but make sure that you fully rinse all the spray solution out before you strap your goggles on to prevent potential eye irritation. Johnson's Tear-Free Baby Shampoo For general cleaning maintenance, I'll dilute a bit of this Johnson's Baby Shampoo in some water and let my caps and goggles soak for a few minutes. I find that this gently removes any makeup or sunscreen residue left behind on my cap or the rim of my goggles and — for less than $5 — it's one of the cheapest ways to get everything clean. PackTowl Personal Microfiber Body Towel There's no need to go out and get a special swim towel since any regular bath or beach towel will work just fine for the pool, but if you're looking for something ultra lightweight and space-saving to add to your gear bag, I like this microfiber PackTowl. This towel also dries much faster than your typical cotton towel, so you can make use of it both to dry off poolside and again once you're in the locker room. Speedo Adult Teamster Backpack Even if it's just an old tote bag you're repurposing, I'd highly recommend having a designated bag to hold all your swim gear. All my swim essentials currently live full-time in this Speedo backpack, which makes it easy to grab my bag and head to the pool without fearing that I forgot to grab something important, like my cap or goggles. The spacious main compartment and plethora of pockets in this bag help keep my gear organized and protected from other swimmers' splashes. TYR Big Mesh Mummy Backpack I've seen lots of swimmers tote around these Mummy backpacks, especially at outdoor pools, since the mesh design allows for better airflow to keep equipment dry and free from mildew. They might not be what you want to carry your dry, post-swim clothes in, but if you want a designated bag for your wet gear or something to use between the pool and the locker room, this TYR bag is a solid and affordable option. Sporti Adult Kickboard Some gyms and pools will provide access to communal training equipment like kickboards, buoys and fins, but if yours doesn't or you just want your own supply for sanitary and scarcity reasons, affordable swim equipment is easy to come by. A kickboard, like this Sporti one, assists you in isolating your lower body so you can work on improving your leg strength and kicking technique. It's also a handy tool for beginner swimmers who might be hesitant to fully submerge their heads in the water or who want extra buoyancy in deeper sections of the pool. Speedo Adult Swim Training Pull Buoy Similar to how the kickboard helps train your legs, a pull buoy keeps your hips afloat and legs aligned so you can work on upper body technique. There are cheaper pull buoys out there, but I find they tend to be too soft, which leads to chunks of foam breaking off over time. This Speedo buoy still has a soft, comfortable feel but a more sturdy, durable build that holds its shape swim after swim. Fngxx Swimming Earplugs, 3-Pack Swimmer's ear is a real thing, and it's not uncommon to leave the pool with ears that feel a little clogged. While I find that my waterlogged ears tend to clear on their own within a few hours of leaving the pool, if you have more sensitive ears, you might want to grab a pair of earplugs to wear while you swim for extra protection. Speedo Unisex Swim Nose Clip Again, a nose clip is not something I personally use, but if you're new to swimming and trying to work on getting the right breathing technique, one could be useful. This lightweight clip will give you just enough nasal compression to keep water out without feeling uncomfortable, allowing you to fully focus on nailing your strokes and turns. Ultra Swim Chlorine Removal Moisturizing Shampoo It's no secret that chlorine isn't great for your skin and hair, especially if you have light or color-treated strands. To help combat any potential greening and keep your scalp healthy, I'd recommend grabbing a chlorine-removal shampoo, like this one from Ultra Swim. I keep mine in my swim bag so I can remove the chlorine smell from my hair before I leave the gym, but you can also add it to your at-home shower shelf. If you are showering at the gym, it'd also be wise to throw a cosmetics case in your swim bag both to protect against leaks and to make it easier to carry products like shampoos and conditioners in and out of the shower area. Garnier Fructis Sleek & Shine Leave-In Conditioning Cream Chlorine and even saltwater pools can be very drying on the hair, which is why I like to keep a bottle of leave-in conditioner in my swim bag. You can get all kinds of hair-type-specific masks or treatments, but this Garnier Fructis cream always gets the job done for me. I kept a bottle of this in my swim bag for years to help keep my hair hydrated between washes or even just on the commute from the pool to my house. I'd also pair this cream with a detangling brush to help it distribute evenly and comb through any small knots that developed while I was in the pool. Suunto Race Watch A smartwatch is by no means a must for swimming, but I've always found having one to be useful for tracking my overall distance, workout duration and helping to pace during interval or timed sets. Plus, if you're swimming as a way to meet some fitness goals, using a smart device is a nice way to track your heart rate, calories burned and measure progress over time. Almost every smartwatch these days is water-resistant enough to swim with, but I've been loving this Suunto watch for my training sessions. In addition to all the classic stats, this watch also tracks your stroke efficiency rate for even more dialed-in metrics. The versatility and luxe design on this watch also earned it a top spot as one of our best-tested running watches, and it's a good pick if you like to cross-train with different kinds of our review Crocs Classic Clogs Pool decks can become very slippery very fast, which is why I'd recommend having a pair of designated deck shoes in your swim kit. I've been a longtime Crocs fan, and these Classic Clogs are perfect for the pool; they're lightweight, easy to slide on and off, have underfoot traction and are quick-drying. If your pool is outside, these will also keep your feet protected from the heat of the concrete and double as locker room or shower shoes for when you're ready to rinse off after training. Hydro Flask 40-Ounce Wide Flex Straw Cap Bottle Hydration is key during any workout, especially swimming. I actually bought my first Hydro Flask water bottle almost a decade ago after seeing how icy cold it kept my teammates' water throughout our very humid swim practices. Whether I'm swimming outdoors or indoors, I can always rely on my Hydro Flask to provide a refreshing sip between sets, and the 40-ounce capacity is large enough to fuel my entire workout session. What is the best way to carry your swim gear? What is the best way to carry your swim gear? You don't need to get anything special to carry your swim gear in, but having a dedicated bag does make it easier to stay organized. A large, oversized tote or old backpack is fully capable of getting the job done, but if you want something more sport-specific, I personally use the Speedo Teamaster Backpack to tote my gear. Some swimmers also prefer mesh-style bags, which allow for better airflow and can more quickly dry any equipment that gets wet during your workout. Are there any different essentials to pack for swimming outdoors versus indoors? Are there any different essentials to pack for swimming outdoors versus indoors? Most swim essentials for indoor and outdoor swimming are the same. However, if your pool is outside, it's a good idea to wear water-resistant sunscreen to protect your skin from harmful UV rays while you swim. You might also consider investing in a pair of polarized swim goggles to help increase visibility and reduce squinting. How often do you need to clean your swimsuit? How often do you need to clean your swimsuit? Because you're submerged in water, it can be easy to forget that you're still leaving behind sweat and skin oils on your swimsuit. Many swim brands recommend cleaning your swimsuit after every use, since the harsh elements in the pool can more quickly degrade the color and fit of your swimsuit if not promptly removed. Regular washing also helps keep away mildew and lingering chemical smells. At the very least, you should rinse your suit off with water — either via a shower or in a sink — after exiting the pool. If your gym or pool facility has a swimsuit dryer on hand, it's a good idea to use that post-swim to avoid letting a wet suit sit inside your bag. Once you're back from the pool, you should hand-wash your suit with a mild detergent and lay it flat to dry. Avoid putting your swimsuit in the dryer too, since this can affect the elasticity of the suit and alter the overall fit. CNN Underscored has a team of writers and editors who have many years of experience testing, researching and recommending products, and they ensure each article is carefully edited and products are properly vetted. We talk to top experts when relevant to make certain we are testing each product accurately, recommending only the best products and considering the pros and cons of each item. The writer of this story, associate editor Jillian Tracy, has been a swimmer for over 15 years. She used her insights as both a former competitive swimmer and a current recreational one to create a list of the essential gear you need to hit the pool with confidence.
CNN
2 hours ago
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I've been a swimmer for over 15 years. Here's everything you need to start swimming for fitness
Swimming is not only a good survival skill but it's an excellent workout for all ages. It's low-impact, cardiovascularly challenging and a great cross-training exercise to mix into your workout regimen. If you're lucky enough to have access to a pool, it's never too late to dip your toes in the water, learn a new skill and start swimming for fitness. Growing up by the ocean, I was in swim lessons from an early age, and over the last 15 years, swimming has remained a consistent part of my exercise routine. I've trained in both competitive and recreational pools, and have dabbled in using loads of equipment — from boards and buoys to snorkels, fins, hand paddles and more. The truth is, you only need a few essentials to get a good swim workout in. To make sure you've got the gear you need to succeed, I've rounded up some of my tried-and-true swimming must-haves. These things won't turn you into an Olympic swimmer overnight, but they will ensure you get the most out of your training every time you dive in. Speedo Adult Vanquisher 3.0 Mirror Swim Goggles If there is one piece of gear that's an absolute must for swimming, it's goggles. A bad pair of goggles can make your swimming experience a chore of retightening and readjusting, which interrupts the flow of your session. Swim goggles fit everyone's face a little differently, so you might have to test out a few pairs and brands before you land on the perfect ones. I'm currently rocking these Speedo Vanquisher 3.0 goggles, which stay secure, have a low-profile design and offer good peripheral vision for when you're sharing a lane with other swimmers. These goggles also come with four interchangeable nosepieces, so you can select the one that feels most comfortable on your face. Arena Swim Goggle Case A goggles case isn't a necessity, but since the goggles are arguably the most important piece of equipment, it's worth keeping them protected from any accidental breaks and scratches. In my experience, a goggle case, like this Arena one (which you can clip to the side of your bag for easy access) also keeps your goggles from getting lost underneath other gear or lodged deep into a pocket. TYR Durafast Elite Cutoutfit One-Piece Swimsuit Though you might think your standard one-piece fashion suit will hold up for lap swimming, a sport-specific swimsuit will give you much better support for speed and distance workouts. If you're a new swimmer, you don't need a closet full of suits — just one or two will be enough to keep in rotation if you're only swimming a few days a week. These TYR suits have been my go-to style for years because they have a flattering open-back design but still provide the compression and coverage I need to move comfortably. Jolyn Triangle Bikini Top If you're swimming in an outdoor pool and want to avoid tan lines or just prefer two-piece swim styles, Jolyn makes some of the most stylish, sporty suits out there. Made for high-intensity training like swimming, surfing and paddling, this suit can double as a supportive leisure bikini too. TYR Swim Short Suit Many male swimmers will opt for high-cut briefs or long, tight jammer shorts for training, but if you're new to the pool, you might not feel totally comfortable in these styles. While you can get by just fine doing laps in standard swim trunks, for a less bulky option, consider these lightweight swim shorts from TYR. Though this suit is technically meant to increase drag, it won't slow you down too much, and it's a good mix between coverage and comfort that will support you for lap swimming. Sporti Multi Color Silicone Swim Cap Swim caps serve several functions; they reduce drag in the water, provide a smooth surface for your goggle straps to rest on and keep your hair out of the way and protected from tangles. After having several thinner and cheaper caps break on me right as I was ready to jump in the pool, I can tell you it's worth spending a few extra dollars on a thicker and more durable cap, like this option from Sporti. Since they're also pretty much the only thing visible once you get in the water, I like to opt for fun, printed or brightly colored swim caps for some extra personality. If you have extra-long hair, locks, curls or braids, you can find swim caps specifically suited for those styles too. Stream2Sea Mask Defog Even if your swim goggles are antifog, they'll likely still cloud up at some point. Some hardcore swimmers will tell you they just spit in their goggles to clean them out (disgusting but it works in a pinch), while others will choose to keep a defogging spray —like this Stream2Sea one — in their bags to prep their goggles before a swim session. It's the more elegant option of the two methods for sure, but make sure that you fully rinse all the spray solution out before you strap your goggles on to prevent potential eye irritation. Johnson's Tear-Free Baby Shampoo For general cleaning maintenance, I'll dilute a bit of this Johnson's Baby Shampoo in some water and let my caps and goggles soak for a few minutes. I find that this gently removes any makeup or sunscreen residue left behind on my cap or the rim of my goggles and — for less than $5 — it's one of the cheapest ways to get everything clean. PackTowl Personal Microfiber Body Towel There's no need to go out and get a special swim towel since any regular bath or beach towel will work just fine for the pool, but if you're looking for something ultra lightweight and space-saving to add to your gear bag, I like this microfiber PackTowl. This towel also dries much faster than your typical cotton towel, so you can make use of it both to dry off poolside and again once you're in the locker room. Speedo Adult Teamster Backpack Even if it's just an old tote bag you're repurposing, I'd highly recommend having a designated bag to hold all your swim gear. All my swim essentials currently live full-time in this Speedo backpack, which makes it easy to grab my bag and head to the pool without fearing that I forgot to grab something important, like my cap or goggles. The spacious main compartment and plethora of pockets in this bag help keep my gear organized and protected from other swimmers' splashes. TYR Big Mesh Mummy Backpack I've seen lots of swimmers tote around these Mummy backpacks, especially at outdoor pools, since the mesh design allows for better airflow to keep equipment dry and free from mildew. They might not be what you want to carry your dry, post-swim clothes in, but if you want a designated bag for your wet gear or something to use between the pool and the locker room, this TYR bag is a solid and affordable option. Sporti Adult Kickboard Some gyms and pools will provide access to communal training equipment like kickboards, buoys and fins, but if yours doesn't or you just want your own supply for sanitary and scarcity reasons, affordable swim equipment is easy to come by. A kickboard, like this Sporti one, assists you in isolating your lower body so you can work on improving your leg strength and kicking technique. It's also a handy tool for beginner swimmers who might be hesitant to fully submerge their heads in the water or who want extra buoyancy in deeper sections of the pool. Speedo Adult Swim Training Pull Buoy Similar to how the kickboard helps train your legs, a pull buoy keeps your hips afloat and legs aligned so you can work on upper body technique. There are cheaper pull buoys out there, but I find they tend to be too soft, which leads to chunks of foam breaking off over time. This Speedo buoy still has a soft, comfortable feel but a more sturdy, durable build that holds its shape swim after swim. Fngxx Swimming Earplugs, 3-Pack Swimmer's ear is a real thing, and it's not uncommon to leave the pool with ears that feel a little clogged. While I find that my waterlogged ears tend to clear on their own within a few hours of leaving the pool, if you have more sensitive ears, you might want to grab a pair of earplugs to wear while you swim for extra protection. Speedo Unisex Swim Nose Clip Again, a nose clip is not something I personally use, but if you're new to swimming and trying to work on getting the right breathing technique, one could be useful. This lightweight clip will give you just enough nasal compression to keep water out without feeling uncomfortable, allowing you to fully focus on nailing your strokes and turns. Ultra Swim Chlorine Removal Moisturizing Shampoo It's no secret that chlorine isn't great for your skin and hair, especially if you have light or color-treated strands. To help combat any potential greening and keep your scalp healthy, I'd recommend grabbing a chlorine-removal shampoo, like this one from Ultra Swim. I keep mine in my swim bag so I can remove the chlorine smell from my hair before I leave the gym, but you can also add it to your at-home shower shelf. If you are showering at the gym, it'd also be wise to throw a cosmetics case in your swim bag both to protect against leaks and to make it easier to carry products like shampoos and conditioners in and out of the shower area. Garnier Fructis Sleek & Shine Leave-In Conditioning Cream Chlorine and even saltwater pools can be very drying on the hair, which is why I like to keep a bottle of leave-in conditioner in my swim bag. You can get all kinds of hair-type-specific masks or treatments, but this Garnier Fructis cream always gets the job done for me. I kept a bottle of this in my swim bag for years to help keep my hair hydrated between washes or even just on the commute from the pool to my house. I'd also pair this cream with a detangling brush to help it distribute evenly and comb through any small knots that developed while I was in the pool. Suunto Race Watch A smartwatch is by no means a must for swimming, but I've always found having one to be useful for tracking my overall distance, workout duration and helping to pace during interval or timed sets. Plus, if you're swimming as a way to meet some fitness goals, using a smart device is a nice way to track your heart rate, calories burned and measure progress over time. Almost every smartwatch these days is water-resistant enough to swim with, but I've been loving this Suunto watch for my training sessions. In addition to all the classic stats, this watch also tracks your stroke efficiency rate for even more dialed-in metrics. The versatility and luxe design on this watch also earned it a top spot as one of our best-tested running watches, and it's a good pick if you like to cross-train with different kinds of our review Crocs Classic Clogs Pool decks can become very slippery very fast, which is why I'd recommend having a pair of designated deck shoes in your swim kit. I've been a longtime Crocs fan, and these Classic Clogs are perfect for the pool; they're lightweight, easy to slide on and off, have underfoot traction and are quick-drying. If your pool is outside, these will also keep your feet protected from the heat of the concrete and double as locker room or shower shoes for when you're ready to rinse off after training. Hydro Flask 40-Ounce Wide Flex Straw Cap Bottle Hydration is key during any workout, especially swimming. I actually bought my first Hydro Flask water bottle almost a decade ago after seeing how icy cold it kept my teammates' water throughout our very humid swim practices. Whether I'm swimming outdoors or indoors, I can always rely on my Hydro Flask to provide a refreshing sip between sets, and the 40-ounce capacity is large enough to fuel my entire workout session. What is the best way to carry your swim gear? What is the best way to carry your swim gear? You don't need to get anything special to carry your swim gear in, but having a dedicated bag does make it easier to stay organized. A large, oversized tote or old backpack is fully capable of getting the job done, but if you want something more sport-specific, I personally use the Speedo Teamaster Backpack to tote my gear. Some swimmers also prefer mesh-style bags, which allow for better airflow and can more quickly dry any equipment that gets wet during your workout. Are there any different essentials to pack for swimming outdoors versus indoors? Are there any different essentials to pack for swimming outdoors versus indoors? Most swim essentials for indoor and outdoor swimming are the same. However, if your pool is outside, it's a good idea to wear water-resistant sunscreen to protect your skin from harmful UV rays while you swim. You might also consider investing in a pair of polarized swim goggles to help increase visibility and reduce squinting. How often do you need to clean your swimsuit? How often do you need to clean your swimsuit? Because you're submerged in water, it can be easy to forget that you're still leaving behind sweat and skin oils on your swimsuit. Many swim brands recommend cleaning your swimsuit after every use, since the harsh elements in the pool can more quickly degrade the color and fit of your swimsuit if not promptly removed. Regular washing also helps keep away mildew and lingering chemical smells. At the very least, you should rinse your suit off with water — either via a shower or in a sink — after exiting the pool. If your gym or pool facility has a swimsuit dryer on hand, it's a good idea to use that post-swim to avoid letting a wet suit sit inside your bag. Once you're back from the pool, you should hand-wash your suit with a mild detergent and lay it flat to dry. Avoid putting your swimsuit in the dryer too, since this can affect the elasticity of the suit and alter the overall fit. CNN Underscored has a team of writers and editors who have many years of experience testing, researching and recommending products, and they ensure each article is carefully edited and products are properly vetted. We talk to top experts when relevant to make certain we are testing each product accurately, recommending only the best products and considering the pros and cons of each item. The writer of this story, associate editor Jillian Tracy, has been a swimmer for over 15 years. She used her insights as both a former competitive swimmer and a current recreational one to create a list of the essential gear you need to hit the pool with confidence.
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- CNBC
The Japanese art of 'forest bathing' can improve focus, lower stress: What it is and how to get the most benefit
Forest bathing, or shinrin-yoku in its original Japanese, is a mindfulness practice that involves immersing oneself in nature. The decades-old practice pulls from research that shows that spending time in nature can help lower stress levels and improve focus. Recently, forest bathing is growing in popularity, thanks in part to social media where people are sharing their experiences exploring forests and other green spaces and taking in all that they have to offer. Over 45,000 videos have been shared on TikTok with the tag #forestbathing. Users says they've seen an improvement to their mental health. "It's slowing down. It's connecting to nature with all your senses. It's just being in a natural setting and being present," says Mark Ellison, a certified forest therapy guide and trail consultant, and founder of Pinnacle Forest Therapy. "The key things are to find a place where you can spend some time uninterrupted, and then notice the things that are around you." Forest bathing can be done solo, or with a guide like Ellison. He helped found the first certified forest therapy trail in North Carolina at Pinnacle Park. There, Ellison guides people along the trail and encourages them to notice what they hear, see, smell and feel along the journey. The experiences Ellison leads usually last about an hour and a half, and involve minimal talking to prioritize periods of reflection and meditation. It can sometimes be an emotional experience, he says, with some people crying during the walks. "It's really a contrast to how we typically spend our days, which are usually distracting and usually in stressful environments," Ellison tells CNBC Make It. "Some people seek that out as a way to deal with grief. I've guided a number of individuals and families who specifically came to go on the forest bathing experience, to remember someone who passed who was very connected to nature." When people spend more time in nature, it can have great benefits on how they feel, Ellison says. "One of the key things about forest bathing and how it supports our mental health is that through using our senses, it helps us to really calm down," he says. "We're always in a hurry, and we're always connected to technology in our homes, and so [it's] disconnecting from that." Ellison encourages people who forest bathe to turn their phones off or put them on silent if they feel comfortable doing so. Avoid "the temptation to take pictures and check social media and those sorts of things. Be fully engaged with what nature offers," he says. When you forest bathe, it can also enhance your attention span, he explains. This aligns with "attention restoration theory," which was introduced by Stephen and Rachel Kaplan at the University of Michigan. The theory suggests that "spending time in nature helps our attention capacities that we use on a daily basis, relax," Ellison says. "It keeps us engaged enough to be interested and not bored. But it lets our primary attention capacities rest. And so they're like a muscle. When they get fatigued, they're not as effective." To reap the benefits of forest bathing, you don't have to head to a trail if you aren't comfortable. Ellison emphasizes that it can even be done in your backyard or a local garden, and bringing a pal along could make the experience less scary. The practice also doesn't have to be 90 minutes to be beneficial, he adds. "You could just go out in your backyard and just sit by a tree and just do 15 minutes. And then if you feel comfortable with that, continue on with longer periods of time out in nature," Ellison says. "Start in small doses and maybe keep a journal and just write down some of the things that you experience and notice while you're out there." If you don't have easy access to green spaces, Ellison recommends surrounding yourself with nature by getting plants for your space, hanging photos of beautiful landscapes on your walls or using them as screensavers and listening to nature-inspired sounds like ocean waves.
