14 Cardio Activities You Don’t Need a Gym For

Why Your Flexibility Stalls

As though going through puberty weren’t enough of a struggle, it’s also the time when you start to lose your natural flexibility. “No one is more flexible in their life than they are as a child,” says Dr. Leython Williams, a doctor of physical therapy at Athletico Physical Therapy. “However, during puberty, children often become temporarily less flexible. Some children have slow growth spurts, while others grow very quickly. This temporary decrease in muscle length/flexibility is a result of their bones growing faster than their muscles and tendons can stretch.”

Note that Dr. Williams refers to this particular loss of flexibility as temporary — meaning we can’t blame puberty for the fact our toes seem to be getting farther away every time we try to touch them.

“There is no specific age when we wake up and our flexibility has ‘officially declined.’ However, it is a fact that as we age our flexibility decreases, which leads to decreased functional ability and mobility,” he explains. “As our bodies get older, we lose a small amount of flexibility as a result of the normal aging processes. There is loss of water in our tissues and intervertebral discs, increased stiffness in our joints, and a loss of elasticity in muscles and tendons. In our 20s and 30s, it is important that we develop a consistent static and dynamic stretching regimen to establish and maintain flexibility and range of motion more easily into our older years.”

That’s right: What you do now matters later. And this isn’t just about keeping up in yoga, Dr. Williams cautions. “It becomes imperative that we stretch regularly to decrease our likelihood of various injuries.” Jill Belland, co-founder of Barre Belle, agrees. “It’s easy to feel invincible if you’re young and injury free! Flexibility will reduce your risk of injury: What doesn’t bend will break. Increased range of motion, balance, and mobility are all linked to flexibility and contribute to overall strength and fitness.”

How to Get It Back

When you’re a kid, flexibility comes naturally; when you’re an adult, you have to take responsibility for improving and maintaining it. “Peak flexibility age for adults can differ person to person and depends largely on their physical activity habits,” says Dr. Rachelle Reed, PhD, Pure Barre’s manager of training development and barre kinesiologist. “Notably, flexibility can be improved at any age when flexibility training is incorporated into a regular exercise routine. It’s important for adults to be strategic about including flexibility training into their workouts, because maintaining flexibility and physical function as we move into middle and older adulthood is associated with better quality of life and independent living.”

There’s no one flexibility standard everyone has to meet, Belland reassures: “There is no golden rule for what perfect flexibility is person to person, but there are simple markers such as touching your toes from a forward fold for hamstrings/lower back, or reaching for your hands behind your back, with one hand behind the head and the other behind the waist, for shoulder mobility. You don’t need to be a contortionist; moving around with fluidity in your everyday life and having good range of motion in your favorite activities without feeling pain or tension is a better way to gauge your own personal goals.”

But where do you start if you want to improve your flexibility? Dr. Reed explains, “There are two main types of flexibility training that you should aim to incorporate into your routine: Dynamic stretching, where a stretch is performed by moving through a challenging but attainable range of motion several times in a row, and static stretching, where a stretch is held in a challenging but attainable position for a longer period of time (at least 10-30 seconds).”

How do you know how far to go? “Our muscles have a natural stretch reflex that prevents us from going too far into a stretch, which can also cause injury,” Belland tells us. “Aim to gently stretch through this reflex. The key to increasing flexibility is about time under tension: It takes around 20 seconds to ease through the stretch reflex. Reintroduce the stretch and hold it for 10 seconds longer, working up to one minute. The second time you introduce a stretch, the stretch reflex will diminish, allowing your body to get deeper into your stretch and also building better muscle memory.”

If you’re still worried about injuring yourself — especially if you’ve been injured in the past — Dr. Williams recommends seeing a physical therapist for guided stretches. Belland reminds us that you don’t have to go to the gym or spend hours on stretching. “Stretch a little bit every day when you can fit it in after a workout or in front of the TV. If you just don’t think you’ll stretch on your own, getting to a yoga or a barre class is helpful if you need the accountability of a dedicated time and space.”

Speaking of the gym, just as your phys ed teacher told you, stretching is especially important before and after a workout. “Far too often active individuals begin their workouts without a dynamic stretch,” Dr. Williams says. “Dynamic stretching increases one’s range of movement and blood flow to soft tissues prior to physical exertion and/or sport performance. This type of stretching is vital in improving performance and reducing the risk for injury.”

But you don’t have to be an athlete to benefit — in fact, stretching is an important antidote to all that sitting those of us with desk-based jobs tend to do. “Sitting at your desk all day can lead to decreased flexibility in hip flexors and hamstrings by keeping them in a shortened position for a prolonged period of time,” Dr. Williams warns. “Consider a standing desk or work station or taking several breaks throughout your work day to stand up and stretch.”

Wellness is an umbrella term — it looks and feels different to each individual person. Despite the fact that I just named five exercises I attempt to partake in weekly — life gets busy! — I really try to branch out of my usual workouts, due to both the need for a challenge and a general interest in looking for new ways to move my body. What are my most recent exercise acquisitions? Breakdancing, hot yoga, and, well, getting TORCH’D. Goop booked us with celebrity trainer, Isaac Boots, to add the last workout to that list.

Boots has a long roster of celeb clients: Vanessa Hudgens, Kelly Ripa, Jessica Chastain, Gwenyth Paltrow (of course!) and more. I’ve always been a bit envious of how the celebrities of today are able to build at-home gyms and call for private sessions in a flash. Yet, beyond the affordability aspect, I’ve been more curious on how they become so fit — diet and personal chefs aside — with such busy schedules.

I found out in the Bahamas. And the workout is not as easy as it looks.

Boots first created virtual at-home sessions to teach TORCH’D classes during the pandemic, with the main premise of the workout focusing on the flow of body resistance, dance conditioning, and targeted repetition with the intention of burning fat. We — the other gal pal journalists and influencers on the trip — were set to complete two morning classes, both Saturday and Sunday. I, unfortunately, missed my connecting flight on Friday and wasn’t able to make it to the Saturday class due to a series of unfortunate travel events (let’s not rehash it, for my sake). But, after talking to the girls who were able to attend that morning session, it seems that the only thing I missed was waking up really sore on Sunday. My quads thanked me for that missed flight.

Group fitness is also something I’ve gotten used to over the years, especially when moving to LA where it's common practice, but going into workouts that I’ve never done before is intimidating. Exercising in front of others, especially when you aren’t familiar with the form of exercise, can be a particularly vulnerable activity.

Therefore, before attending the 45-minute TORCH’D session, I searched for the workouts online to study them a little. I’ll admit, I didn’t think they looked that difficult. But boy, was I absolutely proved wrong. Keep in mind that the Sunday session was outdoors, and although on a shaded rooftop with a stunning ocean view, the Bahamas was in the middle of a heat wave. I already didn’t stand a chance against my already innately sweaty and red-faced self during any form of physical movement.

Boots started the music — an upbeat, EDM like tune — to get us moving to the rhythm.

We began with small movements like arm circles and donkey kicks, pulsed for a bit, and then went ‘double time’ (AKA we picked up our speed). Those rotations would continue throughout the workout. It was during the pulsing portions of the workout where I really felt it target my biceps, triceps, and glutes. A burning sensation formed in my upper arms and legs several times, making it hard to keep going. There were a few instances when I had to take a quick break to get back into it. It was during those breaks when I noticed I wasn’t the only one taking a breather.

As I’ve grown sick of my mundane daily gym routine, I’ve noticed that having fun while I workout is a priority. Boots’ liveliness and charisma matched with his eagerness to teach really helped me get out of my own head (I have the tendency to become frustrated and want to quit during certain moves.)

I now understand now how a lot of celeb women — like Gwenyth — exercise with time constraints. Workouts like Torch'd are simple and tough, but effective at toning all the right places. While I would 10/10 recommend this class to anyone, I (and my sore muscles) definitely encourage you to take a rest day (or two) afterwards. 😉

1. Tailored Denim

Ann Taylor The Denim Trouser

Denim is a timeless classic that's been around for as long as any of us can remember. It also comes in a variety of styles, making it easy to style no matter your age. What makes tailored denim so special — like this pair of Ann Taylor trousers — is it's ability to be appropriate for business casual work settings. The classic rinse wash is more ideal for cooler winter days while the flared hemlines give ankle books a nice peek-a-boo feature.

GAP Classic Button-Down Jean Shirt

A classic button-down shirt with non-stretch denim is another easy style to wear because it can go with almost anything you own. Bootcut jeans? Yep! A suede midi skirt? We love a western moment! However, the most important thing we appreciate about this shirt is that it's made of 95% cotton.

Banana Republic Pia Denim Midi Skirt

Denim skirtshave been been on the style scene for a while and we're sure they're here to stay. To avoid baring too much skin during winter, opt for a midi option like this piece from Banana Republic. It has a similar flared hemline like the Ann Taylor Denim Trousers, making it appropriate for 9 to 5 days, brunch with friends on Saturday, or church on Sundays!

2. Playful Textures

Mango Suede Leather Loafers

Loafers are an absolute staple during fall and winter, hence why we keep talking about them so much! They're a chic way to elevate even the most basic t-shirt and jeans outfit combinations, plus they work for everyone. Get a suede pair to add subtle texture to your outfit for a fun chic moment.

Old Navy High-Waisted Corduroy Wide-Leg Pants

Corduroy pants are another winter staple that continue to be recycled throughout the years. No matter how hard we try, we keep coming back to them which is why we think they're a great style option for women over 50. Because of their texture, these pants can also add subtle texture to your overall look without creating a huge statement.

Joe's Jeans by Dani Michelle Mia Crop Leather Pants

If you want to wear something a little bolder, you can't go wrong with black leather pants. They're a must-have during colder months, especially if they're lined!

This pair gives you the option to wear them with calf or knee-high boots so that they elongate your frame. Ankle boots are always cute, but they'd slightly throw off the dimensions of these pants! Once you have your chosen footwear, add a cute cardigan or sweater to it for a cozy look that'll receive compliments!

3. Animal Print

Tecovas Sierra Tote Bag

Leopard print is always trending, but that doesn't mean that's the only animal pattern you have to wear. Cow print is another fun way to add a pop of texture to your outfit if you're wearing something monochromatic. Or, you can easily copy the outfit above and look equally as stylish.

P.S. Don't be surprised if you see someone from B+C's editorial team wearing this look!

Banana Republic Oversized Snake Print Midi Dress

It's okay if wearing cow print feels weird to you because that's not your only option! Snake print is another pattern you can wear, especially if it looks like this Banana Republic midi dress. Instead of the typical depiction of snakes, this dress looks like someone zoomed in on scales and created something that feels more refined.

Sam Edelman Linnie Bit Mule

Add a touch of zebra print to your winter outfit with these calf hair mules by Sam Edelman. They still have a bold factor like the Tecovas tote bag or the Banana Republic snake print dress, but they're not as in-your-face.

4. Shades Of Green

J.Crew Daphne Topcoat

Everyone needs a nice topcoat in their life, preferably in the shade green! We're 100% biased about that because green brings out a person's inner glow and helps ground them based on color psychology. Also, the fact you could wear a sweatsuit with this coat and still look put together makes us excited to share it with you.

Target Bucket Crossbody Bag

Add a pop of color to your outfit with this cute crossbody bag found at Target, everyone's favorite place to shop. The minimal gold hardware gives it such a sleek appearance that we're personally fighting the urge to buy it in black too!

Abercrombie & Fitch Easy Funnel Neck Sweater

You can always rely on a sweater to be easy to style! Abercrombie & Fitch's funnel neck version is amazing for anyone who wants to wear a turtleneck without feeling like they're struggling to breathe. We understand they're not always comfortable, but you won't get that with this cute style!

5. Cardigan & Coats

Anthropologie Brushed Cardigan Sweater Coat

Are you ready to give up cardigans? We figured you'd say no so we're giving the best of both worlds — a cardigan coat. Anthropologie always has the cutest winter styles so this brushed texture was too cozy-looking to ignore. You know what's even more exciting about it? Anthropologie is literally giving you an OOTD idea you can easily recreate at home!

NA-KD Wool Scarf Detail Coat

Protect your neck from the brutal winter winds with NA-KD's scarf coat that'll keep you warm and chic. It's slightly oversized so you're able to wrap yourself up and not have to worry about looking like you didn't put any effort into your look.

Quince Double-Faced Merino Wool Scarf Coat

Go for a shorter option for the days where it's not as cold. You'll still get the same effect from a longer scarf coat without feeling like you'll trip over the hemline. Since Quince's design is wool, you'll still be nice and toasty! Just add a pair of gloves so that your hands don't freeze!