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These exercise dress picks not only top the comfort list, but look super cute on, too.What is an exercise dress?Exercise dresses are super popular, and for a good reason: They are a no-fuss, easy-to-wear option that can seamlessly go from studio to street to the super popular brunch spot without missing a beat.It’s basically your favorite pair of leggings—sweat-wicking, stretchable, and uber-comfy— in a fun, flowy and much less constrictive form.“Exercise dresses are transitional,” says Deja Riley, a Lululemon ambassador, Mirror trainer, and dancer who spent years getting her groove on for A-listers like Beyoncé, Britney Spears, Katy Perry, and Lady Gaga.“I can go from brunch with my friends to my favorite workouts, then to run some errands all while looking and feeling good,” she says.“Plus, they usually come with a few hidden pockets, so I can move around the city with my hands-free, which is ideal.”How to pick an exercise dressWhen it comes to shopping for an exercise dress (or really any sort of workout gear), experts tend to agree that it’s all about fit, fabric quality, functionality, and feeling good.FitWhile this is a personal measurement, you know when something fits well and when it doesn’t.“You want to be as comfy as possible when working out because ultimately you’re there to move your body,” says Gabi Gregg, a designer, influencer, and Athleta ambassador.Focusing on the workout is the goal, rather than being distracted by straps that slip, built-in shorts that ride up, overly restrictive gear, or a too-short dress that you spend an entire workout tugging on because you feel like you are exposing yourself.For Gregg, she personally likes a balance of comfort and support.“I want things that hold me in so that I can move easily yet still support me so my body isn’t constantly bouncing as I move.”You also want to consider the type of workout you are actually doing before investing in a good workout dress.Some modalities call for different fits, according to Riley.“When I’m dancing, I like to reach for something looser so that I can be really in touch with my body and feel the movements, and when I’m boxing, indoor cycling, or doing HIIT training, I like something tighter to keep me feeling secure,” Riley says. “Whatever I’m wearing though, stretch is a must.”Fabric qualityWhether you are powering through an AMRAP or doing the 100s in Pilates, you want a well-constructed garment that’s strong enough to meet the needs of the workout, but still feels great against the skin.Gregg suggests buttery soft fabrics that breathe.And just as you use the good-old squat test for leggings to see if they are thick enough, the same strategy can and should be used for an exercise dress to see if the fabric you are donning is see-thru or not. Better to know up front than to be sorry during your next exercise class.FunctionalityDoes the exercise dress do what it claims to do? For the most part that simply means managing excess moisture and then having a fabric that dries quickly. Look, no one wants to be saddled with a sweat-soaked garment, especially if post-workout you have errands to run.Also, does the fabric breathe? Feeling like you are having a heat stroke in your gear will surely affect your performance (Translation: No PRs today!).Feeling goodClothes are powerful. How you look and feel in them can really make or break a workout.“I think most people, like me, are taking a more holistic approach to fitness and wellness,” says Riley.“You can’t do your best without feeling your best, so taking that extra effort to make yourself feel and look good while still being functional in your daily practice goes such a long way.”Keeping the suggestions of our pros in mind, here are 10 dresses that you might want to cozy up to this summer.The best exercise dressesvia amazon.comWillit Exercise DressShop NowThe thing we love most about this tennis dress from Willit? The sleek and supportive shorts are detachable, which means you don’t have to shimmy out of the entire thing when the urge to use the bathroom hits.OK, and it has all the traditional things we’ve come to love in an exercise dress: a built-in bra with removable cups, hidden pockets large enough for your phone, and a breathable nylon-spandex blended fabric that expertly manages sweat. Did we mention it’s also comfy enough to lounge around in all day, too?via outdoorvoices.comOutdoor Voices Exercise DressShop NowFrom playing tennis to enjoying a picnic in the park with your significant other, the versatility of this Outdoor Voices dress makes it a must-have wardrobe staple.Not to mention with this pick, you get the same great, light-as-air dress that caught everyone’s eye when it debuted in 2018 (and basically ushered in this whole dress movement we’re in the midst in now), but with a few key upgrades: adjustable straps, pockets big enough to fit your smartphone, and elastic grippers on the built-in bodysuit to keep it from riding up. Choose from six colorful hues.via nike.comNike Bliss Luxe DressShop NowAvailable in extended sizing, this Nike exercise dress gives you the best of both worlds: a short knit bodysuit with a built in bra that hugs and supports your frame and a lightweight outer layer that keeps all of your goods under wraps.The best part, though, is that this frock is eco-friendly—it’s made with recycled polyester—so not only will you look good during your next HIIT class, but you’ll be helping out the planet too. We call that a win-win!via columbia.comColumbia Women’s PFG Freezer III DressShop NowWhen outdoor adventures call—be it fishing or hiking—you’ll be ready with this flattering alfresco find.Not only does the silky, smooth fabric contain a 50 UPF rating, which helps protect against the sun’s harmful rays, but your sweat will activate a special cooling technology in the fabric that will chill you out—literally.Even better, this workout dress by Columbia, which comes in an assortment of colors, packs away without wrinkling, making it the perfect travel companion.via lululemon.comLululemon Serene Stride DressShop NowThe fitted bodice and flowy hem will make even your toughest miles feel pretty— and that’s not even the best part of this Lululemon dress.It’s the little details that will complement your run that have us placing this pick in our online shopping cart again and again: a convenient pocket in the built-in shorts to stash essentials, including keys, cash and an energy gel for those longer distances; the lightweight fabric that not only wicks sweat but dries super fast; and reflective details that make sure you’re seen when the sun goes down.via sweatybetty.comSweaty Betty Power Workout DressShop NowMade of Sweaty Betty’s signature super stretchy and body-shaping fabric, this cute sleeveless number can handle everything from boxing to indoor cycling to Pilates.Plus, the built-in bra and supportive shorts make this an all-in-one, so you can grab it and go, and feel confident that you have all of your gear. Warning: Some reviews say it can be a little tricky to wiggle into this workout dress, but once it’s on, you’ll totally forget that little struggle.via athleta.comAthleta Match Point DressShop NowDon’t be fooled by this high neck choice from Athleta. It still provides plenty of relief from the heat thanks to the front zip and the heavily ventilated mesh back (which will also show off a cute little sports bra!).Plus the UPF 50 + rated sustainable fabric will help deflect the sun when its rays are beaming down on the tennis court.There is one drawback: This dress comes sans shorts, so you’ll have to BYOS (bring your own shorts) if you want that layered look.via oldnavy.comOld Navy Sleeveless PowerSoft Performance Racer-Back Mini Swing DressShop NowWhile there is nothing wrong with a body-con dress, sometimes you just want to feel a little less constricted. With its relaxed fit throughout the body and the slightly flared bottom, this super cute Old Navy camo number totally fits the bill.Also handy: The built-in shelf bra along with the moisture-wicking, poly-spandex fabric make it ripe for any sweat sesh, though we prefer to rock this as everyday wear.via patagonia.comPatagonia Women’s Magnolia Spring DressShop NowIf you want a do-everything, casual summer exercise dress, look no further than this one from Patagonia.Not only does this A-line silhouette travel well, but it’s durable (read no pilling or sagging); has anti-odor properties so you can sport it more than once without worrying about a foul smell; and it’s constructed with recycled materials, making it eco-friendly too.via thehalara.comHalara Everyday Workout Dress WannabeShop NowConsider this your recovery workout dress, and cop it in multiple colors. This formfitting style from Halara, which really shows off your stems (read: it’s definitely shorter than the others), is made for low-impact moves, such an easy five-minute standing yoga flow or an easy-paced walk around town.The shoulder straps, while thin, won’t dig in, the pockets on the shorts are perfect for any little do-dads you want on hand, and the soft, cloud-like fabric feels like heaven against your skin. […]

These tips for walking form can help prevent aches, pains, and injuries, while ensuring you’re getting the most out of each workout.How to walk properlyWalking is one of the most accessible and all-around good-for-you exercise programs you can implement. Not only is it easy to throw on a pair of walking shoes and head out the door, but this straightforward form of low-impact cardiovascular exercise works your heart, lungs, legs, and even your core.Although walking may not seem like something you can mess up—you’ve been doing it practically your whole life, after all—details really matter when it comes to using walking for exercise. To get the most impact from your routine, you need to make sure your form is up to snuff.Here’s what you need to know about how to walk properly, plus walking mistakes you might be making.Health benefits of walking“All of the brilliant benefits of exercise—improve heart and lung health, stronger bones, lowered stress thanks in large part to endorphins, and better sleep quality—can be achieved with something as simple as regular walking,” says Laura Flynn Endres, certified personal trainer and founder of Get Fit Done Games.“But there are unexpected benefits as well. Walking improves digestion, so walking for 10 to 15 minutes after lunch will make you feel satisfied and fresh, instead of ‘full and sluggish.’ And, if you do it outside, you get the added benefit of fresh air, sunshine, and the emotional release that comes from getting away and outside for a while.”Of course, walking is also great for fat loss and maintaining a healthy weight. In fact, Endres points out that research indicates walking can be an effective means to blunt the effects of some 32 obesity-promoting genes by up to half.In fact, you don’t even have to log miles upon miles of daily steps to start seeing the benefits. If you’ve previously been sedentary, it’s possible to start reaping the rewards of walking by increasing your step count to just 3,500 to 4,000 steps a day—a number that’s a lot more attainable than the often-cited 10,000 steps per day.Don’t forget to stretch! Perform these stretches to balance your walking routine is just as important as knowing how to walk properly.Maskot/Getty ImagesWhy walking form is importantOnce again, you’ve been walking practically your entire life, so surely your form can’t be that bad, right? Well … that depends. The reality is, walking is a surprisingly complex movement that requires coordination and engagement of everything from your toes to your neck and shoulders as you carry your entire body weight forward.And, as you get older, changes to your body can result in changes to your walking mechanics. For instance, an old knee injury that flares up and causes pain may cause you to subconsciously favor one leg over the other. Or, if you’re carrying a little extra weight, you may start walking with a wider stance with outward angled toes to help support the pounds.“Most of us have a dominant side,” Endres adds. “If your strong leg does more of the work, it can lead to more side-to-side movement, uneven hips, or harder landings with one foot than the other. Those imbalances add up over time.”And with a walking program designed to increase your step count, those imbalances add up even faster.Even if you’re “perfectly healthy” without injuries or other issues leading to changes in side-to-side mechanics, that doesn’t mean your walking form is correct. Correct posture plays an important role, too.“People don’t always consider that there are form considerations for walking, just like there are for exercises like squats and pushups,” Endres says.“And a weak core is often the culprit. If your abs and back muscles are weak, or if you simply don’t pay attention to them while walking, you might slump, look down, or lean too far forward when walking, leading to inefficient walking form.”Here’s everything you need to know about walking for exercise.6 common walking form mistakesIf you recently started a walking program, and a few weeks in, you’re starting to feel aches and pains, the issue might be related to your form. Check out these common walking-form mistakes and learn how to walk properly.Looking downIf you tend to carry your phone with you, checking emails and texts as you stroll around the neighborhood, it’s time to put the phone away. Walking with your head looking down (whether or not a phone is to blame) can wreak havoc on your walking form.“Whatever your neck does, your back follows,” Endres says. “If you’re looking down, you’ll be rounded through your upper back and you’ll take the natural curve out of your lower back. Hanging heavy like that in your posture leads to strain and fatigue.”So, first and foremost, commit to not checking your phone while you’re out on your walks. Choose a playlist or podcast before you head out, then put the phone somewhere you won’t be tempted to check it. Then, before you even start walking, check your posture.Your ears should “stack” above your shoulders, hips, knees and ankles. While walking form naturally requires movement of your major joints, your spine (including your neck!) should remain upright and aligned in a natural curve.Sneak in extra walking time with these tips.Landing heavyWeight-bearing exercise (like walking) is good for your muscles, bones, and joints, but high-impact exercise can take a toll if it’s overdone. Even though walking generally isn’t considered a high-impact form of cardio, if you slap your feet down hard with every step you take, those repetitive heavy landings can start taking a toll.“Each time your heel lands, it causes mechanical stress on your connective tissue and joints,” Endres explains.“Some stress is good when it’s enough that your body adapts and gets stronger. Too much, however, and your body can’t adapt. You want to limit the accumulation [of mechanical stress] by landing ‘softly,’ rolling through the foot from heel to toes, staying tall and lifted through the core, using forward and back (not side to side) movement through the arms, and keeping your hips even while you walk.”To identify whether you’re landing heavy, try imagining yourself walking (with a normal gait) through a house at night while trying not to wake anyone else up—if you feel your footfalls might be loud enough to draw attention, it may be a sign that you need to work on “carrying your weight” with your body’s entire musculature (including your core and upper body), rather than relying only on your lower body and feet to catch and hold your weight.Essentially, work to absorb the impact of each footfall by using your body’s full musculature to distribute the impact of each step.(Here’s what you should know about barefoot walking.)OverstridingIn an effort to speed up your pace, you might find yourself taking longer steps, rather than faster ones. The inclination is natural, but when it comes to walking form, it’s misguided.“It might be surprising to some, but there’s research to indicate that overstriding during walking can substantially increase mechanical stress on the ankle, knee, and hip joints,” Endres says. “Instead, focus on faster foot-to-foot turnover, soft landings, and feeling ‘lifted and light’ through the core.”Your steps should feel like they’re the same length as when you take a simple stroll, as this is your body’s natural and efficient movement pattern. If you think about it, lengthening your strides changes the angles at your ankles with each step, which then causes a chain reaction to your knees and hips. These wider steps don’t provide the same support or shock absorption as when you’re taking a more natural step width, which, over time, can lead to aches, pains, or injuries.(Boost your mood by walking this many minutes.)Pointing your toes outward with a greater step widthWhen walking, you want your toes to point straight ahead, with each heel strike aligned under your hips (not landing wider than hip-distance apart). Unfortunately, particularly in an overweight and obese demographic, it’s very common for these small mechanical changes to take place in an effort to create a wider base of support for added weight.This wider stance and resulting wider step width can actually place more stress and strain on the joints, ultimately increasing the likelihood of injury. In fact, according to a 2007 study looking at the effects of obesity on walking biomechanics, obese individuals had a wider step width, increased knee movements, and increased ground reaction force.Together, these effects can create a chain reaction that leads to pain and injuries with time. That said, the same study found that obese individuals can reduce the negative effects by simply walking more slowly. And if you’d rather not slow your speed, just be more conscious of your gait and pay attention to how you position your heels and toes with each step.(Use your walking routine to help you lose weight.)Not engaging your coreYou may not have spent time thinking about it, but your core is surprisingly important for supporting proper walking form. The job of your core in everyday movement is to help your body remain upright, to transfer energy from your lower to upper body, and to facilitate coordinated side-to-side movement. Walking requires all three of these things.And if you fail to engage your core while walking, you’re more likely to allow your low back to sway, your shoulders to round forward, and for your posture to suffer. This likely won’t cause pain or problems at first, but over time, these small mechanical inefficiencies and misalignments can lead to bigger problems.So go ahead and check your posture before you hit the road. Roll your shoulders back, make sure your ears “stack” above your shoulders and hips, and without “sucking in,” use your abs to draw your belly button toward your spine. You may also want to tuck your hips slightly under if you have a tendency to allow your low back to sway as you walk.(Learn which side of the road you should be walking on.)Forgetting to use your armsSure, walking is mainly a lower body exercise, but your arms play a role, too! In fact, a 2020 study published in the Journal of Physical Therapy Science found that walking with a restricted arm swing of one or both arms (you know, like when you’re sending text messages to your friends or you put your hands in your pockets) reduced the walking speed and stride of the study participants.And anything that reduces your speed (and engages fewer muscle groups) will essentially make the exercise less challenging, thereby reducing the calories you burn while walking. You don’t need to exaggerate your arm swing or do anything fancy, either. Just make sure you’re allowing your arms to swing naturally as you head out for your walk.Now that you know how to walk properly, learn what to do when walking causes back pain. […]

Wrist-strengthening exercises can help prevent pain related to tennis elbow. They can also help you get back to playing tennis—plus lots of other activities.Here’s why people need tennis elbow exercisesYou don’t have to be a tennis player to suffer from the so-called “tennis elbow.” In fact, this degenerative, inflammatory ailment—which affects the attachment point of the extensor carpi radialis brevis (ECRB) muscle just above your elbow—can sideline practically anyone with significant and progressively worsening pain.This is because just about everyone uses the muscles of their forearms to extend the wrist when performing daily activities. For instance, typing on a computer or brushing your hair can stress the ECRB (and other) wrist extensor muscles.So if you find yourself dealing with a nagging pain to the outside of your elbow that increases when you extend your wrist (bend it backward, toward the top of your forearm), you might just be dealing with tennis elbow.While you should always seek an exact diagnosis from a doctor or physical therapist to determine the best course of treatment, it will typically include stretching exercises to help alleviate the inflammation before implementing strengthening exercises to help prevent increasing or returning pain.(Start your tennis elbow program with these tennis elbow stretches.)How strengthening your forearms can help tennis elbowGenerally speaking, overuse injuries like tennis elbow occur due to a lack of strength in the affected muscle groups. Tennis elbow, specifically, involves inflammation and degeneration of the attachment point of the ECRB muscle at the elbow (just above the joint).This tendinous attachment point becomes inflamed, and left untreated, the attachment point starts wearing away, leading to gradually more progressive pain and a reduction in grip strength.The thing is, strong muscles help reduce the wear and tear at the joints by supporting movement and preventing excessive strain placed specifically on the attachment points themselves.With weaker muscles, the stronger tendinous attachments take on more of the (completely normal) stress that’s placed on muscles and joints during movement. This is why strengthening exercises are a critical step in helping prevent and alleviate tennis elbow pain (and similar injuries).“Physical therapy is an extremely important part of treatment for tennis elbow,” says Brian Lee, MD, an orthopedic surgeon at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles.“As inflammation calms down, strengthening exercises of the forearm and the ECRB should be performed to protect against future injury. Doing so helps patients return to the activities they were participating in which incited the tennis elbow.”Strengthening tennis elbow exercisesAlthough forearm stretches and exercises may not be a mainstay in your workout program, strong forearms are essential for daily movements of the wrist, fingers, and elbow.Alissa Tucker, a master trainer for the AKT fitness brand, suggests the following exercises to strengthen the forearm and help prevent tennis elbow pain.Wrist curlsCourtesy Laura Williams, M.S.Ed., ACSM EP-CTennis elbow involves inflammation of the wrist extensors, but if all you do is strengthen your extensors, your wrist flexors may end up with an imbalance. In addition to exercises that specifically strengthen the extensors, you’ll want to perform exercises for the flexors, too. Standard wrist curls help strengthen the wrist flexors of your forearm.Hold a light dumbbell in your right hand (start with 3 to 5 pounds). Place your right forearm on a table or desk so your palm is facing up and your wrist is extended over the edge of the table—your wrist should be straight. Lower the dumbbell toward the floor, extending your wrist, then reverse the movement and curl the dumbbell up as high as you can without moving your forearm. Perform three sets of 10 to 12 reps before switching sides.(Alleviate carpal tunnel pain with these treatments.)Reverse wrist curlsCourtesy Laura Williams, M.S.Ed., ACSM EP-CReverse wrist curls are one of the main movements for strengthening your wrist extensors, and specifically the ECRB muscle. Depending on where you are in physical therapy, you may start performing this exercise without a dumbbell, simply working on the movement without added resistance.Hold a light dumbbell in your right hand (if using resistance, start with 1 to 5 pounds). Place your right forearm on a table or desk with your palm facing down, your wrist extended just over the edge of the desk—your wrist should be straight. Lower the dumbbell toward the floor, flexing your wrist, then reverse the movement and curl the dumbbell up as high as you can (performing a wrist extension) without moving your forearm. Perform three sets of 10 to 12 reps before switching sides.(Learn to keep your hands pain-free while at work.)Dumbbell twistsCourtesy Laura Williams, M.S.Ed., ACSM EP-CYou’re probably aware the wrist performs more movements than simply bending and extending. You can also twist your wrist and move it side to side. These movements require wrist muscle coordination (either contracting to perform the movement, or relaxing to allow the movement), which makes strengthening all of them important. Dumbbell twists help strengthen the pronator and supinator muscles of your wrists that support the twisting action.Sit tall in a chair, your feet planted shoulder-distance apart. Hold the end of a light dumbbell (start with 1 to 3 pounds) in your right hand. Lean forward and place your right elbow on your right knee, your arm and leg aligned, with your palm facing up. Twist your right hand, turning it until your palm faces down. Hold for a moment, then twist back to the original position. Perform three sets of 10 to 12 repetitions before switching sides.(Try these 14 upper-body dumbbell exercises.)Towel twistCourtesy Laura Williams, M.S.Ed., ACSM EP-CThe towel twist simultaneously works your flexors and extensors in a coordinated (and fairly common) action. It’s simple: You’re essentially “wringing out” a towel, but intentionally contracting your forearm muscles as you do so.Sit tall in a chair with your feet hip-distance apart, feet flat on the ground. Grip a smallish towel (like a dish towel or hand towel) in both hands with your palms facing down, allowing a few inches of space between your hands. Holding the towel comfortably in front of you (elbows bent, if desired), extend your left wrist up as you flex your right wrist down in a coordinated action, actively contracting the necessary forearm muscles. Squeeze for a second, then reverse the movement, flexing your left wrist as you extend your right wrist. Perform three sets of 10 to 12 repetitions total.(These 4 forearm stretches can help improve wrist pain.)Sock squeezeCourtesy Laura Williams, M.S.Ed., ACSM EP-CBecause the ECRB muscle originates above the elbow and inserts itself at the base of your middle finger, weakness or pain of the ECRB muscle can affect your grip strength. The sock squeeze helps strengthen your grip, using the muscles of your forearms and fingers to perform the coordinated action.Hold a pair of balled-up socks in your right fist. Squeeze as tightly as you can for roughly five seconds, then relax for 10 seconds. Repeat 10 to 12 times on one side before switching hands. Start with a single set, and as you get stronger, add one to two more sets.(What you need to know about arthritis.)Next, address your rounded shoulders with these exercises. […]