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Yahoo
3 days ago
- Health
- Yahoo
Forget the treadmill! I tried Nordic walking every day for a week — and it challenged me in ways I didn't expect
When you buy through links on our articles, Future and its syndication partners may earn a commission. From the viral trends of color walking and silent walking to the popular 5-2-4 Fartlek walking method, we've tested just about every walking workout going here at Tom's Guide. But Nordic walking — a technique that uses poles to turn a simple walk into a full-body workout — might just be one of the most intriguing yet. Often described as cross-country skiing without the snow, Nordic walking has been popular in parts of Europe for decades, especially in Scandinavia, where it's credited with boosting cardio fitness, improving posture, and reducing joint strain. As someone who loves low-impact exercise but still wants to feel results, I decided to pick up a pair of poles and give Nordic walking a go myself. After a week of daily Nordic walking, I noticed three key benefits that set it apart from a regular walk. It was more physically demanding than I expected — but in the best way. Here's what stood out. What is Nordic walking? Unlike the Japanese walking method, there's no interval training involved in Nordic walking. Originally developed in Finland as a way for cross-country skiers to stay fit in the off-season, Nordic walking involves walking with a pair of poles that help engage your upper body as you move. Rather than simply hiking with trekking poles, Nordic walking uses a specific motion: you plant the poles diagonally behind you and use them to help propel yourself forward with each step. It turns a regular walk into a full-body workout, activating the arms, shoulders, back and core, alongside your legs. In fact, research from the Cooper Institute suggests Nordic walking can burn between 20-46% more calories than normal walking at the same pace. It's also low-impact and joint-friendly, which makes it popular among people recovering from injury and older adults. That said, I don't fall into either of these categories, and I was still eager to give Nordic walking a go. I'm a pretty keen walker, and nothing quite helps me press the reset button — mentally as much as physically — like getting outside and moving my body. If Nordic walking is a way for me to scale up my daily walks so I can experience more of a cardio hit (and build strength to boot), then I'm all for it. After getting my hands on some poles (the OEX Ultralite Carbon Z Walking Poles from Go Outdoors, to be exact), I was only too eager to start the challenge. I live on the outskirts of a city, so while I'm close to public transport and pavement, I'm also lucky to have easy access to rural trails. But, once you get over the somewhat strange sensation of walking with poles, Nordic walking can be done pretty much anywhere — in parks, along sidewalks, or even in urban green spaces. Here are the three key benefits that stood out to me when trying Nordic walking. 1. My upper body *actually* got a workout I'll be honest — I didn't expect to feel this much in my arms. Upper body strength training is a key focus for me at the gym, so I (naively) assumed that I wouldn't find Nordic walking to be too challenging. I was wrong. From day one, I could feel my triceps and shoulders working as I pushed back with the poles. Nordic walking isn't just about holding the poles — it's about using them to propel yourself forward, which means your arms, back, chest, and even your core get involved. It felt a bit awkward at first, but once I found the rhythm, I could feel the difference. On a couple of mornings, I noticed some muscle fatigue in my upper body after finishing my walk — the kind of gentle soreness that tells you you've worked, but without the strain. It was a nice reminder that walking doesn't always have to be lower-body dominant, and Nordic walking offers a way to engage your whole body without stepping into a gym. 2. It improved my posture and walking form Once I got the hang of coordinating the poles with my stride, I started to notice how much better I was walking — not just during the workout, but throughout the day. Nordic walking forces you to stand tall, engage your core, and use a longer, more deliberate stride. I found myself naturally correcting my slouch and lifting through my chest to get the full benefit of the movement. As someone who swears by anti-desk exercises to keep my posture in check, I was pleasantly surprised. And because the poles help distribute your weight and provide support, I was also landing more evenly through my feet, rather than collapsing into my hips (something I tend to do when I'm tired). It was like getting a gentle reminder with every step to move with intention. 3. It was more mindful than I expected I went into this challenge thinking Nordic walking would be purely physical — a brisker version of my usual walk with the added bonus of some arm work. But what surprised me most was how mentally engaging it was. Because you're coordinating your arm swings with each step, there's a rhythm to it that demands focus, especially at the start. Without realizing it, I was paying more attention to my body — how I was moving, how upright I felt, where I was planting my feet. I wasn't scrolling on my phone or half-listening to a podcast. Being this present meant that by the end of each walk, I felt significantly calmer (which is no easy feat for someone with diagnosed ADHD). I'm yet to try walking yoga, so I'm not able to draw a direct comparison — but I can say that Nordic walking is a surprisingly effective way to feel more grounded. I tried Nordic walking every day for a week — my verdict Nordic walking was a lot more dynamic than I'd expected. It challenged my body in new ways, especially my upper body, and made me think more intentionally about how I move. I probably won't swap all my walks for pole-assisted ones, but I can definitely see the appeal — especially for people looking for low-impact, full-body cardio that's also friendly on the joints. If you've got access to walking poles (or want to invest in a pair), and you're looking for a way to shake up your current walking routine, what've you got to lose? Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide I followed the Japanese walking method for 30 days — here's what happened to my back pain and energy levels Forget running — 3 walking workouts that build lower body strength and burn calories Forget 10,000 steps — I tried 'rucking' instead of regular walking for one week, and it's a game changer
Yahoo
4 days ago
- Yahoo
iOS 26 Liquid Glass icons — how to get the stunning new look on your iPhone
When you buy through links on our articles, Future and its syndication partners may earn a commission. iOS 26 introduces Liquid Glass icons, one of Apple's biggest design changes in over a decade. These new transparent icons give your iPhone's homescreen a translucent, minimalist look that lets your wallpaper show through. Instead of the usual solid app icons, Liquid Glass creates a layered effect that adapts to your surroundings and changes between light and dark environments automatically. The feature is available now in the iOS 26 public beta and will roll out to everyone when the final version launches later on this year. Setting up Liquid Glass icons is straightforward and only takes a few taps in your settings. Whether you want a completely clear look or prefer to keep some color, you can customize the transparency level to match your aesthetic. Here's how to enable Liquid Glass icons on your iPhone. 1. Download iOS 26 public beta first (Image: © Tom's Guide) You'll need iOS 26 Beta installed on your iPhone to access Liquid Glass icons. Since the feature is currently only available in the public beta, you'll need to download that version first. The full iOS 26 release is expected in September, but the beta gives you early access to test the new design. Make sure your iPhone is compatible with iOS 26 before attempting to download the beta software. 2. Access the homescreen customization menu (Image: © Tom's Guide) Long-press anywhere on your iPhone's homescreen or lockscreen until you see options appear. Tap the Edit button that appears in the top-left corner of your screen, then the Customize menu option. This opens the menu where you can change your homescreen appearance and access the new Liquid Glass options. 3. Select your preferred Liquid Glass style (Image: © Tom's Guide) There should now be a menu at the bottom of your screen showing Light, Dark, Tinted, and Clear options. Tap Clear to access the Liquid Glass settings. This is where you'll find all the transparency options for your app icons. 4. Switch between Liquid Glass modes (Image: © Tom's Guide) Select from the three Liquid Glass options: Clear Light, Clear Dark, or Clear Auto. Clear Light makes icons completely transparent, while Clear Dark keeps some original colors with the glass effect. Choose Clear Auto to automatically switch between light and dark modes based on the time of day. 5. Change back to regular icons anytime (Image: © Tom's Guide) To return to normal app icons, repeat the same steps by long-pressing your homescreen, tapping Edit, and selecting Default. You can experiment with different looks until you find what works best for your wallpaper and personal style. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide How to speed up your iPhone by clearing its cache The Apple Watch just got an AI fitness coach — how to enable it Stop deleting your photos — these iPhone settings save space instantly
Yahoo
6 days ago
- Entertainment
- Yahoo
7 top new on Netflix shows and movies to watch this week — 'My Oxford Year,' 'Perfect Match' and more
When you buy through links on our articles, Future and its syndication partners may earn a commission. This week brings a new month and with it, a ton of new Netflix shows and movies. To make things easier for you, I've combed through the list and found a few shows and movies on the streaming service that are a must-watch. First up, "My Oxford Year," which drops on Aug. 1. This rom-com has been hotly anticipated by a few of the staff here at Tom's Guide, and it certainly looks like a potential hit for the streaming service. Speaking of Netflix hits, "Perfect Match" returns for season 3, reuniting all the hottest singles from the Netflix Reality Universe for a dating reality show. But this time, there's a twist, and it involves "Love Island." Finally, it's worth mentioning that "The Sandman" season 2 comes to an end this week with a bonus episode series finale. For more to watch, read on for my top picks, a full list of everything new on Netflix this week and the scoop on what's leaving Netflix this week. If you need more, check out our guide to everything new to Netflix in July or take a look at what's coming in August. New on Netflix this week: Top picks 'My Oxford Year' "My Oxford Year" is based on a popular novel of the same name, so it's no shock that this is expected to be a big hit. This rom-com flick stars Sofia Carson as Anna De La Vega, an American freshly arrived at Oxford University. But quickly into her year abroad, she meets Jamie (Corey Mylchreest), and they begin a fun fling. But Anna plans on returning to New York and Jamie doesn't plan on going with her. As that fateful day of departure approaches, things start to get messy for this budding romance. Senior Writer Alix Blackburn thinks this movie "looks like pure comfort wrapped in charm" and could be one of the must-watch movies of the summer. So don't miss "My Oxford Summer" this week. Watch on Netflix starting Aug. 1 'Perfect Match' season 3 If Netflix does one thing well, it's pumping out a bunch of reality shows with attractive singles. One of those shows is "Perfect Match," which puts the top singles from the Netflix Reality Universe into a single dating show, with "Love Is Blind" host Nick Lachey in charge. These seasoned Netflix reality vets now must try to see if they're a perfect match — or if they can set others up on the perfect date. But in season 3, they'll also be competing with former contestants from non-Netflix shows like "The Bachelor and "Love Island." Watch on Netflix starting Aug. 1 'The Sandman' series finale "The Sandman" season 2 did not disappoint. I was worried that the season would have too little time to cover too many storylines, but I can confidently say that this ultimately wasn't the issue. But even though the show's primary storyline has come to an end, our time with Lord Morpheus (Tom Sturridge) isn't over just yet. This week brings a final special episode, "Death: The High Cost of Living," which centers around Morpheus' sister Death, though I'll be shocked if Dream doesn't make a final appearance. Watch on Netflix starting July 31 'Dusty Slay: Wet Heat' I only recently became familiar with Dusty Slay, the Nashville comedian who has become one of the biggest up-and-coming names in comedy. Slay's comedy revolves around the mundane aspects of everyday life, and "Dusty Slay: Wet Heat" looks set to be no different. Don't come expecting jokes about politics — come expecting jokes about checking out of hotels and hot, humid Southern summers. Watch it now on Netflix 'Trainwreck: Storm Area 51' Area 51 is where (allegedly) the U.S. government keeps aliens hidden from the rest of the world. It's a top-secret site. So trying to invade it would have to be one of the dumbest ideas anyone could possibly think of ... right? Well, someone did think of it, and they made a joke Facebook event about storming the heavily-guarded military base to free the aliens. Which, of course, the U.S. government didn't love, threatening to shoot anyone who attempted such a stupendously stupid idea. Want to see what a bad idea this was for yourself? Check out "Trainwreck: Storm Area 51" and enjoy. Watch it now on Netflix 'WWE: Unreal' "WWE Raw" has become one of the biggest shows on Netflix, running live on Monday nights. Now, wrestling fans will have another Netflix show to watch. "WWE Unreal" takes you behind the scenes on all the literal effort, blood, sweat and tears that go into some of the biggest storylines since the wrestling outfit moved to Netflix. Watch it now on Netflix 'Leanne' "Leanne" stars Leanne Morgan as Leanne, a newly single woman after her husband shockingly leaves her after 33 years of marriage. This forces her to start anew and to do that, she's going to need help. Enter Carol (Kristen Johnston), Leanne's ride-or-die sister who's going to make sure Leanne gets back on the horse (or a hot date) rather than wallowing at home. From "The Big Bang Theory" creator Chuck Lorre, "Leanne" is going to be a show that sitcom fans won't want to miss. Watch on Netflix starting July 31 Everything new on Netflix: July 28-Aug. 3 JULY 28 "The Lazarus Project" seasons 1-2 JULY 29 "Dusty Slay: Wet Heat" (Netflix comedy special) In this hour-long comedy special filmed at the Walker Theatre in Chattanooga, TN, Slay's signature working-class comedy takes center stage. "Trainwreck: Storm Area 51" (GB) (Netflix documentary) When 20-year old Matty Roberts creates a Facebook event inviting people to storm the classified Air Force facility Area 51 in the Nevada desert, the post quickly goes viral, with hundreds and then thousands saying they'll join the event that stated 'They can't stop all of us'. "WWE: Unreal"(Netflix sports series) For the first time ever, step into the WWE writer's room and outside the ring with your favorite WWE Superstars, where the drama is just as intense offstage as it is under the spotlight. JULY 30 "Conversations with a Killer: The Son of Sam Tapes" (Netflix documentary) From Emmy-winning and Academy Award nominated director Joe Berlinger, this chilling new chapter of Conversations with a Killer delves into one of the most infamous cases in American history: the 44-caliber killer, David Berkowitz. "Unspeakable Sins" (MX) (Netflix series) A woman trapped in a controlling marriage finds solace in a secret affair with a younger man until it spirals into a dangerous game of survival. JULY 31 "An Honest Life" (SE) (Netflix film) When a cynical law student in search of inspiration joins a band of anarchists, he becomes entangled in a web of crime where he is more pawn than player. "Glass Heart" (Netflix series) An aspiring drummer suddenly loses her spot in the band. But when a brilliant musician recruits her for his new band, her life takes a passionate turn. "Leanne" (Netflix series) When her husband leaves her for another woman, a resilient Southern mom starts over with the support of her loving but unfiltered family. "Marked" (ZA) (Netflix series) Desperate to pay for her daughter's life-saving surgery, devout ex-cop Babalwa turns to an unholy savior to help her plan a daring heist. "The Sandman" season 2 special episode (Netflix series) In this standalone episode, a journalist whose work has left him feeling hopeless about the world has a life-altering 24 hours after crossing paths with Death on her day off. AUGUST 1 "My Oxford Year" (Netflix film) When Anna, an ambitious young American woman, sets out for Oxford University to fulfill a childhood dream, she has her life completely on track until she meets a charming and clever local who profoundly alters both of their lives. "Perfect Match" season 3 (Netflix series) Singles from the Netflix Reality Universe and beyond scheme and strategize their way to a lasting love connection in this spicy dating competition. "American Pie" "American Pie 2" "Anaconda" "Clueless" "Dazed and Confused" "The Departed" "Despicable Me" "Despicable Me 2" "Fast Times at Ridgemont High" "Fire Country: Season 2" "Groundhog Day" "Journey 2: The Mysterious Island" "Journey to the Center of the Earth" "Jurassic Park" "The Lost World: Jurassic Park" "Jurassic Park III" "Megamind" "Minions" "Pawn Stars" season 16 "Rush Hour" "Rush Hour 2" "Rush Hour 3" "Thirteen" "Weird Science" "Wet Hot American Summer" "Wyatt Earp" AUGUST 2 "Beyond the Bar" (KR) (Netflix series) A young, rookie lawyer with a strong sense of justice joins a top law firm — navigating the complex legal world under a cold, demanding mentor. Leaving Netflix This Week Leaving 7/28/25 "Sonic the Hedgehog 2" Leaving 7/30/25 "The Kingdom" Leaving 8/1/25 "Conan the Destroyer""The Birds""The Breakfast Club""Dawn of the Dead""Dunkirk""Everest""Field of Dreams""For Love of the Game""Hitchcock""Holey Moley" seasons 1-4"The Lego Movie""Lucy""Matilda""Mid90s""Psycho""Smokey and the Bandit""Smokey and the Bandit II""Sniper""Sniper: Ghost Shooter""Spanglish""The Town""The Wedding Planner""Ugly Betty" seasons 1-4"Uncle Buck" Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. I need a Netflix 'The Sandman' spinoff with these two characters I didn't like Ari Aster's black comedy starring Pedro Pascal and Joaquin Phoenix — but not for the reasons most people are hating it I interviewed the cast of 'Foundation' season 3 — here's my 10 biggest takeaways for the upcoming season
Yahoo
27-07-2025
- Health
- Yahoo
No, don't boil lettuce before bed — try these science-based hacks to fall asleep quickly instead
When you buy through links on our articles, Future and its syndication partners may earn a commission. I've seen an old TikTok 'sleep hack' doing the rounds again and I'm here to tell you that no, boiling lettuce in water and drinking it before bed will not result in the best night's sleep you've ever had. Shocking, I know. I was pleased to see the rise of the 'sleepmaxxing' trend, as you can imagine. Being the Sleep Features Editor for Tom's Guide, it's great to see people recognizing just how important sleep is for our overall health. However, as expected from the tiresome world of social media, it brought with it a lot of unsolicited, unconfirmed ways to hack your sleep. Enter lettuce water. I will briefly debunk this method of falling asleep quickly, but I'm also here to provide some real, science-based ways you can fall asleep quickly tonight. And the next night. And the next. Why drinking lettuce water won't help you fall asleep fast So, we've established that it doesn't work. But why not? If you put the kettle down and pop that lettuce back in the fridge, I'll explain. The reason this hack became popular was thanks to a simple, 50 second TikTok video of a woman trying it. After making a mug of steaming lettuce, the content creator videos herself barely able to open her eyes, thanks to how effective the sleep-inducing benefits of lettuce are. This video racked up an impressive 1.5 million likes and over 13,000 comments of users expressing their excitement over this new hack. Lettuce has long been known for its sedative effects, thanks to an ingredient called lactucarium. However, the only scientific evidence around the effects of this substance on sleep is in mice. The study often cited, sleep-inducing effect of lettuce (Lactuca sativa) varieties on pentobarbital-induced sleep, measured sleep latency and sleep duration. While they did see an decrease in sleep latency with certain types of lettuce (Romaine), some made no difference. It was sleep duration that increased for all the different lettuce used. But, the researchers used dried, powdered lettuce leaves and seed extracts, and to reiterate, results seen on mice do not equate to the results we'd see in humans. So, evidence backing up this sleep method is severely limited. And, even if the sedative effect of lettuce was proven in humans, you'd likely not see the effect with a cup full of wilting leaves in water. 3 science-backed ways to fall asleep quickly Okay, debunking over. Now it's time for the good stuff. Real, science-based, factually accurate ways to fall asleep quickly — starting tonight. 1. Breathing exercises A study published in 2019 found that using breathing techniques like slow, deep breathing, is an effective treatment for insomnia and can help you fall asleep quickly. One reason these exercises are effective is because it activates the parasympathetic nervous system, responsible for our rest and digest responses and needed for falling asleep, as opposed to our sympathetic nervous system which activates our 'fight or flight' response. As you can imagine, the latter response is not very conducive to sleep. Breathing techniques like the 4-7-8 method or box breathing (inhaling for 4 seconds, holding for four seconds and exhaling for four seconds) are super easy to try from the comfort of your bed. You'll notice just how effective they are when you feel your body let go of any tension. 2. Progressive muscle relaxation Studies have proven that an exercise known as progressive muscle relaxation can improve sleep quality, increase slow-wave sleep (known as deep sleep) as well as relax the mind and body. Again, this is a simple method you can use in bed when you're struggling to fall asleep. It involves working your way down from the top of your body, gently tensing each muscle group and then letting it go. Placing your attention on the sensation of tensing and then relaxing helps focus your mind and brings you into your body, and the release of tension helps relax your body. When paired with deep breathing for each release of tension, you can stimulate your vagus nerve which will activate your parasympathetic nervous system and slow down your heart rate. Together, this helps you achieve a mindset and physical state that is ready for sleep. 3. Keep a consistent sleep schedule Now, while you can try the previous two methods tonight, this one might take some planning. But it's arguably the most important and effective way to fall asleep quickly. Our sleep is controlled by our circadian rhythm. This is an internal body clock that regulates when we feel sleepy and when we feel energetic depending on the release of sleep hormones like melatonin and cortisol. By keeping the same wake and sleep time every day, you'll naturally feel sleepy in the evenings and energized in the mornings. Essentially, you keep your internal clock 'in time', meaning melatonin (the sleepy hormone) will be released close to your bedtime to make it easier and quicker to fall asleep. A recent study found that this kind of sleep regularity is actually more important than how long you sleep for. So don't underestimate this simple lifestyle change. Instead, check out our guide on how to fix your sleep schedule.
