The 1-Minute Fitness Hack to Beat Holiday Weight Gain

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The Rise of the Crab Walk: A New Trend for Winter Fitness

As cold weather becomes more intense, many Americans are choosing to stay indoors and embrace new ways to maintain their fitness. This has led to a surge in interest in indoor workouts, with one particular exercise gaining significant attention—crab walking. This unique movement, which mimics the sideways motion of a crab, has become a popular choice for those looking to avoid holiday weight gain.

The popularity of the crab walk is evident in the 45 percent increase in searches for indoor workouts. This lateral walking exercise is known for its ability to engage multiple muscle groups, making it an effective full-body workout. It targets the core, glutes, and shoulders, while also challenging balance and coordination.

Experts from WalkFit, a walking app focused on helping people stay fit, have shared a step-by-step guide to mastering the crab walk. According to David Sautter, a certified personal trainer at WalkFit, the crab walk involves moving sideways while supporting the body on hands and feet, facing upward. This position engages muscles that are not typically used during regular walking, providing a fresh challenge for the body.

Maintaining an active lifestyle is crucial, especially as daylight hours decrease and temperatures drop. Experts emphasize that staying active can be vital for mental wellness and preventing seasonal affective disorder (SAD), which affects millions of Americans each year. Additionally, the crab walk offers a fun and engaging way to keep indoor workouts interesting.

How to Master the Crab Walk

To perform the crab walk effectively, it's important to start with a proper warm-up. Begin with light cardio exercises such as marching or side steps, followed by dynamic stretches for the hips, legs, and shoulders. These stretches include hip circles, standing quad stretches, and cross-body arm stretches.

Once warmed up, stand with your feet hip-width apart and lower into a semi-squat position, engaging your core. Lead with one foot to take small, controlled steps to the side, then follow with the other foot. Continue this movement for 20 to 30 seconds before reversing direction.

Beginners should aim for three sets of 20 to 30 seconds, resting 30 to 60 seconds between each set. Focus on maintaining slow, small steps and good form. Advanced individuals can increase the duration to 30 to 45 seconds and add weights or resistance bands for added intensity.

After completing the workout, cool down with gentle stretches for the glutes, hips, quads, and shoulders. Optionally, finish with one to two minutes of light walking in place to ease into a relaxed state.

Benefits for All Ages

The crab walk is not only beneficial for younger individuals but also offers significant advantages for older adults. According to Sautter, the lateral movement challenges balance and coordination, which is particularly important for those aged 50 and above. A 2021 study highlighted the positive effects of sideways walking on older adults, showing improvements in balance, reduced fall risk, and enhanced overall walking ability.

The study involved 15 high-functioning, healthy older adults aged 65 and above who performed three sets of 10-meter sideways walks three days a week for six weeks. By the end of the program, participants walked nearly 16 percent faster than they did at baseline, indicating a clinically meaningful improvement associated with healthier aging. Scores on mobility and balance assessments improved by about 13.6 percent, moving participants from a higher mortality risk range to a lower-risk range.

Falls are the leading cause of death among U.S. seniors, with one in four adults over 65 experiencing a fall each year. This translates to over 14 million falls annually, resulting in nearly nine million injuries and thousands of deaths. Preventing these falls often involves healthcare providers screening older adults for fall risk and addressing specific factors such as poor strength and balance.

With the increasing focus on winter fitness, the crab walk offers a fun and effective way to stay active. Whether you're a beginner or an experienced fitness enthusiast, this exercise provides a unique challenge that can help improve strength, balance, and overall well-being. As the cold weather continues, incorporating the crab walk into your routine could be a great way to stay motivated and engaged in your fitness journey.