10 Small-Space Home Gym Hacks for Your Tiny Apartment

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.”

Modern Picnic The Large Luncher Purse Lunch Box ($189)

This purse lunch box doubles as a super cute accessory that features a rosy color to match your outfit and an insulated interior to keep your food cool.

Leak Proof Stainless Steel Lunchbox ($14, was $25)

With its streamlined design and small size, this stainless steel lunchbox will fit perfectly in your tote bag. The tight-fitting, handle-lock lid will prevent your fruit, pasta, or salad from spilling everywhere.

YETI Daytrip Packable Lunch Bag ($109)

Fold it up or down depending on how much you plan on storing, this Yeti lunch bag keeps your warm lunch hot and your cold sandwiches cold.

Kate Spade New York Portable Soft Cooler Lunch Bag ($35)

This tote says stylish lunch all over it. The insulated lining helps keep your food and bev fresh for hours while it's easy to wipe clean.

Bento Lunch Box

Bento Lunch Box ($47)

This is not your grade school lunch bag. This compact lunch box is sleek and features three inner compartments for you to store your breakfast, lunch and even a snack.

JANSPORT Lunch Break Honey Lunch Box ($14, was $22)

The Lunch Break has an insulated interior to keep foods warm or cold plus an angled zip opening so it can lay flat so you can use it as a tray!

CALPAK Insulated Lunch Bag ($48)

Taking your lunch to work doesn't have to remind you of your elementary school days anymore because this insulated lunch bag is as stylish as it's functional! It has exterior pockets that'll safely house your drinks, utensils, and snacks all while being lightweight.

It's also water-resistant so accidental spills don't stand a chance against it. All you have to do is spot clean it by wiping it, but you can always secure your lunch by pulling the drawstrings to close it!

VLM Insulated Lunch Box ($12)

You may have been making no-cook meals, but this sturdy lunch box is for the days your leftovers are from a hearty meal. It has enough room to carry your lunch, drinks, fruit, and more because of the mesh pockets attached to it.

The premium PEVA material helps safeguard it from spills while the aluminium foil lining maintains the temperature of your food. To clean it, all you need is a wet cloth or baby wipe!

Unlike the prior lunch box, this one has a detachable shoulder strap so you can slide it on your shoulder as you're racing out your front door.

BentoHeaven Premium Bento Box ($30)

Pretty and well-designed, this Bento setup is completely leak-proof and also really cute (we love the bamboo). But our favorite aspect may be the free lunch notes that come along with the box. Whether you’re packing lunch for your kids, an S.O., or yourself, write a little note to put a smile on their face. Even if it’s your own!

BALORAY Lunch/Tote Bag ($10)

This lightweight tote bag is made with a waterproof and dirt-proof cotton and is roomy enough to fit your lunch as well as a whole day’s worth of snacks. The stylish stripes also allow it to be repurposed for an everyday tote or makeup bag.

MIER Adult Lunch Box Insulated ($24, was $35)

If you’re someone who likes to have both cold and hot food for lunch, this roomy insulated two-leveled lunch bag will help you keep those items separate. There’s a top “dry” section and a bottom leakproof compartment, and it also comes with a handy shoulder strap.

Kate Spade New York Lunch Tote ($30, was $32)

Keep it classy with this understated but refined lunch tote. We think polka dots make everything better.

Graben Stadium Approved Clear Lunch Bag ($17, was $22)

This lunch bag is great for bringing lunch to work during the week, and for packing all the kiddos' favorite snacks during the weekend. The heavy-duty strap provides support, and it's got plenty of space for lunch *and* dessert.

Bentgo Salad Stackable Lunch Container ($15, was $30)

The perfect way to travel with salad, this container has separate compartments for all of your toppings. It also comes complete with a matching fork for a very stress-free lunch break.

Fulton Bag Co. Upright Lunch Bag ($16)

The crush-resistant Fulton Bag Co. Upright HardBody Lunch Box is sturdy and practical and keep food cold by the time lunchtime rolls around.

Herschel Supply Co. Pop Quiz Lunch Box ($35)

For Herschel bag fans, this lunch box has a soft insulated main snack compartment that easily wipes clean of your favorite fare.

Hydro Flask 5 L Insulated Lunch Bag ($45)

Keep your lunch cold for hours with this sleek, modern lunch box from one of our favorite water bottle makers.

FIT Strong & Healthy 3 Compartment Glass Meal Prep Containers ($25)

Prep your lunch ahead of time with these 32 ounce picks that divide up your food and keep it contained. They're great for organizing your fridge and for maximizing space in your lunchbox.

HOMESPON Reusable Lunch Bag ($8)

Simple and stylish, the reusable lunch bag is also roomy enough to fit an entire's day worth of food and then some.

4 Tier Indian-Tiffin Stainless Steel Medium Lunch Box ($24)

Take a modern twist on a classic design with this tiered set inspired by century-old vessels from northern India. The interlocking tins are perfect for your multi-course lunch.

Tirrinia Insulated Lunch Box ($15, was $22)

Lunch boxes should be durable like this one! Designed by Tirrinia, it's made of 600D Oxford cloth and has thick foam padding as well as insulation in it. That alone tells us your food, snacks and water bottle will be securely kept in one place.

You can't detach the shoulder strap, but you don't need to. It has a rotatable and detachable buckle that helps you avoid any discomfort.

BUILT Gourmet Getaway Soft Neoprene Lunch Tote Bag ($9, was $10)

This colorful neoprene tote is compact, machine-washable, and insulated.

Fit & Fresh Laketown Lunch Box ($15)

Your sandwich boxes will fit nicely in this lightweight lunch bag. It also comes with a side bottle holder and compartment for utensils.

Sistema 1.1 Liter To Go Split Lunch Box ($9)

If you don't care about having a stylish lunch box, that's okay! This mini lunch box keeps things simple by offering a modular design that separates your sandwich from any fruit or snacks you want to eat at your desk.

LunchBots Large Trio Stainless Steel Lunch Container ($35, was $38)

Forget those soggy bread balls you get when you wrap your sandwich in plastic wrap — this box promises you the perfect sandwich every time. This metal lunchbox is a great container for smaller meals and snacks like crackers and cheese or celery and peanut butter.

Stanley The Legendary Classic Lunch Box ($55)

Stand out with a vintage lunch box roomy enough to hold lunch for two. There's even a metal bracket just inside the lid that can keep your full-size Stanley Vacuum Bottle or Mug secure.

LunchBots Duplex Insulated Lunch Bag ($27, was $30)

Gray and pink is a classic color combo and an insulated liner ensures everything stays cold. We also love that it’s big enough to carry your lunch as well as utensils and a bottle of water or two.

OmieBox Bento Box for Kids ($46)

This hard plastic box boasts a game-changing, vacuum insulated bowl that promises to keep cold yogurt cold and hot soups hot. There are also several leakproof compartments. Although, for those of us unwilling to give up our PB+J, the bowl can be removed for a sandwich spot.

Kipling New KICHIROU Lunch Bag ($71)

Those extra long work days require extra snacks. This bag comes in a variety of colors and is big enough to hold several shifts’ worth of snacking.

Loobu 52 Oz To Go Salad Container ($10)

If you're only taking salad to work for a week, you don't need to worry about looking at traditional lunch boxes. Instead, feast your eyes on this salad container!

You'll get a salad bowl, 3 compartment topping trays, dressing container, leak proof lid, and a spoon!

ECOlunchbox Three in One Classic Stainless Steel Food Container Set ($59)

This plastic-free stainless steel set of three containers fits perfectly together so you can take three dishes on the go. Basically, you can put a sammie (or other main course) in the largest container, and two sides in the smaller ones.

JarJackets Silicone Mason Jar Protector Sleeve ($25)

Pack these cute and yummy Mason jar lunches safely with these colorful protector sleeves.

Life Story To-Go Salad Bowl Container ($18)

You’ll never have to eat a soggy salad again with this incredible container. Not only does it keep your greens fresh, but it also comes with a separate container for dressing and a fork which both snap into the lid.

Igloo Luxe Lunch Tote Cooler Bag ($48 was $60)

This functional cooler bag is great for keeping your cold drinks and salads cold due to its MaxCold insulation. The exterior is also made of vegan leather so it's sustainable!

Nike Futura Sportswear Lunch Tote ($38)

Toss your heels under your desk and slip into your comfy sneakers before grabbing this sporty lunch tote for lunch in the park.

CORKCICLE Baldwin Boxer Lunchbox ($48, was $60)

Take this sleek lunchbox to work and your scheduled yoga sessions once you clock out!

ban.do Lunch Bag ($30)

This lunch bag is the perfect match for the person who can't stop making charcuterie boards. It has the cutest quilt design and contrasting blue zippers that make it easy to open and close.

We don't suggest stuffing this mini lunch bag though! It has just enough room for fruit, an oatmeal packet, yogurt, and a small sandwich!

Bentgo Prep Deluxe Multimeal Bag ($40)

For the busy girl who needs a ton of snack options in between breakfast and lunch, Bentgo's multimeal bag is a dream come true. It can hold up to five meals that you've packed in different Bentgo containers.

Your food will be insulated for up to 8 hours and you'll be able to store everything from napkins to utensils inside!

JanSport Big Break Insulated Lunch Bag ($22)

This lunch bag will probably remind you of one of the cute backpacks we've found for school and office, but that's the point! It's another spacious option that'll keep your food warm or cold, plus the exterior pocket will hold any extra lunch supplies you need.

Packed Party Bring On The Fun Insulated Confetti Cooler Bag ($42)

This pretty confetti cooler bag will remind you of the last-minute getaway you and your besties took before heading back to work. Aside from it's mermaid-inspired look, it's designed to stash your lunch without compromising it's temperature or taste.

So Soul Design Name Custom Insulated Lunch Bag ($19, was $50)

Customize your very own insulated lunch bag with this cute design! It has a waterproof lining that protects against any sauce that may leak from your lunch and it has drawstrings that make opening it super easy.

The Life Cycle of the Common Octopus by Emma Knight

Penn should be excited about advancing her education at the University of Edinburgh, but she can't stop thinking about the secret her parents have been keeping from her. For some reason, she believes she'll uncover it while she's in Scotland because Lord Lennox — her father's friend — is in the area.

Her hunger for the truth leads her to Lord Lennox's estate where she she starts mingling with his family and even discovers love in this moving novel.

Jenna Bush Hager's Thoughts About The Life Cycle of the Common Octopus