Bitcoin (BTC) soared above $71,000 early Tuesday, reaching its highest level since early April, while Ether jumped more than 19% to $3,700. This surge followed Bloomberg analysts increasing the likelihood of a spot ETH exchange-traded fund (ETF) being approved in the U.S. to 75%.

According to the latest data from SoSoValue, as quoted by The Economic Times, Bitcoin ETFs saw total net inflows surpassing $241 million on May 20. Notably, BlackRocks Bitcoin ETF, IBIT, drew in over $66 million in net inflows, while Fidelitys Bitcoin ETF, FBTC, registered net inflows of $64 million.

Also read: SEBI recommends regulators to oversee crypto trade, RBI still sees macro risk

The crypto market is surging as investors react to a torrent of good news. ETH has skyrocketed 19% in 24 hours to surpass $3,700, while Bitcoin has crossed $71,000, up nearly 8%. The catalyst for this surge appears to be the ETF approval, with chatter suggesting the SEC could be doing a 180 on this increasingly polarizing issue," said Rajagopal Menon, VP, WazirX.

The global cryptocurrency market cap jumped by 7.9% to approximately $2.61 trillion in the past 24 hours.

Other major cryptocurrencies also saw significant gains: BNB (5.1%), Solana (3.5%), XRP (5.7%), Dogecoin (8.6%), Toncoin (5%), Shiba Inu (6.8%), Avalanche (14%), and Cardano (7.8%).

Markets began to rally late Monday after Bloomberg analysts Eric Balchunas and James Seyffart increased the likelihood of a spot ether ETF from around 20% to 75%. Subsequently, CoinDesk reported that the U.S. Securities and Exchange Commission (SEC) requested that exchanges seeking to list ether exchange-traded funds update their 19b-4 filings ahead of an important deadline this week.

This happened as SEC asked aspiring ether ETF exchanges to update 19b-4 filings ahead of the 23rd May deadline. However it is still unlikely that the ETH ETF will be approved this week itself - the SEC seems to be moving in a positive direction, and that is what has triggered the market.

In the meantime, Ethereum, the second-largest cryptocurrency in terms of value, surged by 19.2% to reach $3,667 in today's trading session.

Also read: Stage set for return of Binance, Kucoin to India

Spot Ethereum #ETF approval odds have surged to 75% from 25%, as the #SEC asks exchanges to update 19B-4 filings on an accelerated basis for Spot Ethereum ETFs. This is huge news for the future of Ethereum, indicating it may soon follow in the footsteps of #Bitcoin. Owing to this, the market is witnessing significant movement and is expected to gain further traction," said Avinash Shekhar, Co-founder and CEO of Pi42.

Over the past day, the market capitalization of Bitcoin, the leading cryptocurrency globally, surged to $1.402 trillion. As per CoinMarketCap, Bitcoin's dominance now stands at 53.79%. Additionally, Bitcoin's trading volume in the last 24 hours saw a significant uptick, soaring by 135% to reach $52.07 billion.

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Published: 21 May 2024, 04:51 PM IST

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Bitcoin surges to $71000 level today; what's driving the rally? - Mint

COLUMBUS, Ohio (WCMH) Chris Pan, Ohio State Universitys most recent commencement speaker, has told NBC4 what he shouldve changed about his speech while standing by certain portions.

Dubbed a social entrepreneur by Ohio State ahead of the speech, Pan is a 1999 graduate from the university with previous stints at PepsiCo China, McKinsey and Co., and Facebook. He now runs his own company called Spirit Labs, which includes custom bracelet-maker MyIntent in its fold.

But Pan, returning to his alma mater on May 5, drew boos from an audience of graduates and parents at Ohio Stadium when he mentioned Bitcoin. Calling it a misunderstood asset, he encouraged attendees to keep an open mind and look into it as an investment while reminding them of runaway inflation in the U.S.

I have tons of love mail, I have hate mail too, Pan acknowledged. You get a little bit of both out of 70,000 people.

In an interview Friday with NBC4, Pan said the controversial moment was born from a March 8 email asking him to be the speaker.

I asked all the faculty and staff that I know are at the university, Did you nominate me? And nobody said they did, Pan said. I couldnt really believe it. It was such a huge honor. And I immediately screenshotted it, and I texted to people here at the university. And I said, Is this what I think it is? Like, just to confirm, because I didnt want to jump the gun.

Pan was joined on stage for the speech by Ohio State President Ted Carter, who also happens to be on the board of directors for a nuclear-powered Bitcoin mining company. And while the pair shares what Carter called a completely random connection, Pan admitted the cryptocurrency was more of a new discovery for him. He doesnt think it had anything to do with his being picked to speak.

People speculate that there was some Bitcoin conspiracy, Pan said. I only got into Bitcoin like mid-February. That was when I got the news of the ETF and then I spent two weeks really understanding it for myself.

Pan voiced support in his speech and the interview specifically for Bitcoin ETFs, a new investment option that lets people buy into a fund that tracks the price of the cryptocurrency. While Bitcoin ETFs simplify secure investing into it, they also come with some disadvantages compared to buying the coin outright.

An investor placing money in one of these funds wont directly own the cryptocurrency, meaning they cant use it outside of the ETF. And while direct cryptocurrency can be bought, sold, sent and received at any time, ETF buys and sales are limited by stock market hours, as well as accompanied by additional fees.

Pan noted he had dabbled directly with Bitcoin in 2020 before selling it at a loss. But he said he made his first social media post about the cryptocurrency on March 2, six days before he received the email inviting him to speak. Carter and Pan both acknowledged that they talked about Bitcoin at the dinner before commencement. There, the social entrepreneur also received another answer from the president: This year, they wanted an alumni.

Its not surprising because Ive done other events here, I was on the cover of the 2018 alumni magazine, Pan said. And they did a big spread on me and the bracelets.

Pan also wasnt shy about how he made the speech, announcing on LinkedIn that he used the psychedelic drug ayahuasca to write it. He told NBC4 he has previously used the drug multiple times, starting out for therapy. Looking back, he doesnt regret doing so or speaking about it publicly.

You look at John Lennon, Steve Jobs, Elon Musk, these are all guys whove worked with psychedelics, you know, LSD in particular, to fuel creativity, Pan said. And obviously, this is the biggest speech of my life. Of course I was gonna do psychedelics, how could I not? It would be crazy for me not to, right? Because thats part of my practice.

Pan pointed out that Ohio State is home to a group whose entire focus is studying the drugs, alongside some states in the U.S. making moves toward legalizing certain psychedelics for therapy.

Over at Bricker Hall, we have one of a handful of psychedelic clinical research centers in the middle of campus that a lot of people probably dont know about, Pan said. And it started with researching for veterans PTSD. By me talking about it, yes, Im getting a lot of flack. But I do hope its going to help a lot of people. And its going to take ayahuasca from What the heck is this to Oh, its just another healing modality.'

On what was possibly the biggest point of conflict in his speech, Pan said he felt misinterpreted about Bitcoin, as well as comments about barriers to investing: fear, laziness and closed-mindedness. NBC4 asked him if he saw how that could come off to an audience with fresh student debt.

Some people took offense because they think I was calling them that, Pan said. I was not, I was calling myself that. I was that person who was fearful and who was lazy and who was closed-minded. In terms of debt, I actually had a section that I ended up cutting out, because I just didnt have time. And it was around, you know, we buy things we dont need to impress people we dont like. And we have an emptiness inside us, a sense of unworthiness, emptiness, you know, not being loved. And we use retail therapy.

The speaker also issued an apology, and separately explained what he would have changed in his message about Bitcoin.

I think it comes from a notion, probably a couple of things. One is what is appropriate at a commencement, right? Because theyre like, Well, you know, I didnt want to hear about this. Yeah, thats probably right, so I apologize. I didnt mean to offend you, I just thought it was really important, Pan said. My main message isnt even around Bitcoin, its around being open-minded, its around love, its around conflict resolution. If I were to do it over again, I would probably make it clear that I only got in three months ago.

At the same time, Pan stood by his message about researching cryptocurrency and investing in general.

I think dont put your rent money in there, Pan said. Dont put money you need over the next two years, three years, right? If its something you need in the short term, dont put it in there. But if its long-term money, thats five years and up, which hopefully all of us are thinking about retirement. Obviously, the earlier we start saving for retirement, the bigger the nest egg is going to be and thats where we get to retire. For any long-term investment, Im so bullish on Bitcoin. Ive never been more bullish on an asset class.

Pan said while his speech may have been criticized, the boos he received on stage will be worth it if a graduate says he helped them years from now.

Im really sorry, if you had a bad experience. I genuinely am, Pan said. That was not my intention. I have never had an intention to make people upset. My intention was actually to be helpful.

Regarding the MyIntent bracelets he promised to the stadium at the end of his speech, Pan said his company sent codes to OSU for each student and three of their attendees to get free bracelets. He noted the university did not give students emails to MyIntent, and OSU will handle sending the codes out. Redeeming the codes is optional.

See the original post:

Im really sorry: Chris Pan on Ohio State Bitcoin speech, and how he was picked - NBC4 WCMH-TV

Ethereum prices (ETH-USD) are jumping on the possibility that the Securities and Exchange Commission (SEC) could approve offerings for an ether ETF. This sort of action in the crypto market is reminiscent of what investors saw in the lead-up to the SEC's decision on spot bitcoin ETFs seen at the start of 2024.

Yahoo Finance Senior Markets Reporter Jared Blikre monitors the price action brewing around digital assets and the year-to-date crypto asset flows since the spot bitcoin ETF's inception.

For more expert insight and the latest market action, click here to watch this full episode of Market Domination.

This post was written by Luke Carberry Mogan.

Sticking with the prospect of another spot.

Crypto ETF Jared Blier is here now with a look at the lessons learned from what happened with Bitcoin.

Jared.

Yes, it's, uh, hard.

Easy to forget that.

Uh, only at the beginning of the year.

We are still looking forward to the spot Bitcoin ETF approvals.

And I'm gonna put up a chart here of Bitcoin.

This is gonna be over the last year and things that rumour mill really got started last October.

We didn't get the approvals until, let's say mid January, and we actually saw a little bit of a decline.

Sell the news on that.

But then we rose to record highs.

And that's where we've been kind of languishing in this in this upper end of this trading range here.

Now, with Ethereum really interesting that this comes right now.

It was only a week or two ago that President Trump himself came out as a pro crypto candidate, and it's leading a lot of people to speculate that this reversal, this sudden reversal that we saw at the SEC with respect to the spot ether, is because the Democratic Party wants to be more competitive in crypto.

So whether or not that's the case, I do want to point out Jim Bianco has pointed out Rather, and I'll echo his sentiments here that the whole purpose of the spot Bitcoin ETF that there is going to be this wave of boomers and people just absorbing all this all this Bitcoin into their 401 This did not happen.

In fact, we see the Bitcoin ETF flows.

This is as of this year.

So this is year to date, largely just following the price.

Uh, Bitcoin topped out right in here and this is when it started trading in that range and that is when the flow started decreasing.

So we haven't seen the promised uptake in people's 401 that could happen.

But nevertheless, the fact that this is now a political football is just bullish for crypto.

You're probably going to see a lot of favourable statements into the election.

So take that for what you will.

Story continues

Jared.

Thanks a lot.

Appreciate it.

We'll continue to be on top of this

Continued here:

Could a pending ether ETF mimic the arc of spot bitcoin ETFs? - Yahoo Finance

Trading volume of derivatives on the popular cryptocurrency XRP has increased by 60% in the last 24 hours, according to the latest data fromCoinGlass. This notable growth was primarily due to a significant increase in the turnover of perpetual XRP futures, which reached a whopping $2 billion. Simultaneously, on the spot market, the trading volume of XRP increased by 18.40% to reach $1.75 billion.

Combined, these figures brought the total turnover ofXRP on centralized platforms to a staggering $3.75 billion in a single day. Given that the token's market capitalization is $29.5 billion, trading volume is now approximately 12.71% of the total value, indicating a high level of trading activity.

In addition, theprice of XRP againstBitcoin rose by more than 3% today: the cryptocurrency is now trading at 0.00000785 BTC. In dollar terms, this growth is characterized by the fact that XRP rose in price by more than 3%, while Bitcoin fell by 1.26%.

This divergence is largely due to the recent market decline, which has seen positions worth $119.85 million liquidated in the last few hours.

XRP's positive momentum is fueled by Coinbase's decision to add a token to its platform, a move that will make the cryptocurrency available to New Yorkers for the first time since its removal in 2021 amid Ripple's legal battle withthe SEC. This development has significantly boosted XRP's market presence and trading activity.

Read the original here:

XRP Skyrockets 60% in Volume as XRP Price Outperforms Bitcoin - U.Today

A month after its halving and in the midst of Bitcoin Pizza Day this week, the leading cryptocurrency seems to be in the mood for celebration.

Nvidia earnings stun the street and the stock is soaring

Bitcoin was trading around $68,000 on Monday, which was up 3.4% in the last 24 hours and over 9% in the past week. Bitcoins all-time high is $73,835, which it reached on March 14, 2024.

Ether, the second-largest cryptocurrency by market cap, followed suit, hovering around $3,100, with a 3% gain. Solana, also known as ethereum-killer, saw more than a 6% jump Monday, to $180, meaning it now has jumped over 21% in a week. Top memecoins Dogecoin and Shiba Inu saw modest jumps of over 2% each.

Overall, the global cryptocurrency market was up nearly 3% on Monday, standing at $2.47 trillion, according to CoinMarketCap.

The surge in the crypto market is primarily driven by macroeconomic factors, such as the ease in the inflation rate.

Meanwhile, gold hit a record high on Monday, causing analysts to speculate about how it reached the new peak and whether Bitcoin will surpass its all-time high mark.

Possibly, the answer lies in the mining of metals and cryptocurrencies, said Neil Roarty, an analyst at investment platform Stocklytics.

The cost of extracting gold from the ground has been rising steadily due to various factors, including disrupted supply chains and Russias invasion of Ukraine, he said. Meanwhile, Bitcoins recent halving event reduced the rewards Bitcoin miners receive by 50% in April.

With political uncertainty and the promise of falling interest rates likely to sustain demand for both categories, the rising cost of supply should give the bulls of both camps reason to be optimistic.

In addition, spot Bitcoin ETFs have been performing well the past few days. According to industry tracker Farside, investors have been putting money into the various spot Bitcoin ETFs since May 15. Even Grayscales GBTC, which was in the red for months, was also receiving funds from investors.

Since May 1, BlackRocks iShares Bitcoin Trust, or IBIT, has seen an inflow of $15 billion, followed by Fidelitys FBTC with $8.4 billion, ARK 21Sharess Bitcoin ETF ARK with $2.4 billion, and Bitwises BITB with $1.8 billion, per Farside.

Original post:

Bitcoin is back above $68,000. Are we heading toward a new peak? - Quartz

Photo: Jose Cabezas ( Reuters)

Popular cryptocurrency wallet MetaMask might soon add Bitcoin support, CoinDesk reports. An unnamed source cited by the outlet said access could be granted within the next month, while another mentioned that the functionality is not yet finalized. The features may be initially limited and then expanded over time.

Nvidia earnings stun the street and the stock is soaring

A blockchain software company, Consensys created MetaMask to connect users to Ethereums blockchain ecosystem. The wallet supports Ethereum and Ethereum Virtual Machines (EVMs), such as Avalanche, Polygon, Optimism, and Arbitrum.

Currently, MetaMask does not directly facilitate Bitcoin acquisition. Users must make the transactions using Wrapped Bitcoin (WBTC). A Wrapped Bitcoin is a tokenized version of Bitcoin that operates on the Ethereum blockchain. It is pegged 1:1 to Bitcoin, so one Wrapped Bitcoin is always equal to one Bitcoin. It acts as a bridge between Bitcoin and Ethereums decentralized applications (dApps). If the CoinDesk report pans out, MetaMask users will soon be able to add Bitcoin directly.

This is not the first time MetaMask has expanded beyond the Ethereum ecosystem. In 2023, the company added a feature called Snaps. Snaps are JavaScript applications that enable cross-chain interoperability, allowing different blockchain networks to communicate and interact without intermediaries.

Users have downloaded MetaMasks apps over 22.66 million times, according to CoinGecko.

Continued here:

Bitcoin may be coming to the biggest crypto wallet on Ethereum - Quartz

In the fast-paced world of wearables, picking the perfect smartwatch can feel like deciphering a complex code. Don't worry, this guide is your decoder ring! We'll unveil the secrets to navigating the ever-expanding selection of smartwatches, ensuring you choose the one that seamlessly integrates with your life. Fitness fanatics will discover how to prioritize features like GPS and advanced metrics. Health-conscious users can explore options for in-depth sleep tracking and blood oxygen monitoring.

We'll even guide you through compatibility with your phone's operating system, ensuring a frustration-free connection. Beyond functionality, we'll delve into battery life and design aesthetics, helping you find a watch that complements your style and keeps up with your needs. By the end of this comprehensive guide, you'll be a smartwatch savant, ready to decide the perfect timepiece to elevate your productivity and well-being.

Read LessRead More

The smartwatch world is overflowing with options, each carrying a unique set of features. To pick the ideal one for your wrist, prioritize these key points:

Compatibility: This is rule number one to ensure seamless pairing with your phone. Smartwatches typically work with either Android or iOS, and some offer compatibility with both. This solely depends on the brand of smartwatch, like WearOS watches works with iOS but the experience is limited. Similarly, Apple watches are not compatible with Android smartphones. Before buying a smartwatch, make sure to check its compatibility with your smartphone.

Style and comfort: Look for options with different watch faces, customizable bands, and designs that suit your taste. Comfort is crucial, so choose a watch with a lightweight and breathable band that sits comfortably on your wrist.

Smart functionality: Smartwatches are all about convenience! Look for features like call and text notifications, allowing you to stay connected without whipping out your phone. NFC (Near Field Communication) enables contactless payments, perfect for quick purchases on the go. Music control from your wrist is another bonus, letting you manage your tunes without reaching for your phone.

Health racking: Beyond fitness, many smartwatches cater to the health-conscious. Look for features like sleep tracking to analyse your sleep patterns and offer insights for better sleep hygiene. Blood oxygen monitoring (SpO2) is another valuable feature for tracking your oxygen levels, particularly useful for those with respiratory concerns.

When selecting a smartwatch for health, several key features can make a significant difference in monitoring and improving your well-being. Firstly, consider the accuracy and variety of health sensors. Look for watches with heart rate monitors, which can provide real-time data and help track your resting and active heart rates. Also, consider watches with SpO2 sensors for monitoring blood oxygen levels, especially useful during sleep or intense workouts.

Look for watches with comprehensive activity tracking. These should include step counting, distance tracking, and calorie burn estimation. Some watches offer more advanced features like automatic workout detection and guided breathing exercises, which can be beneficial for stress management.

Sleep tracking is also crucial for overall health. Look for watches that can analyse your sleep patterns, including the duration of different sleep stages (light, deep, REM) and provide insights for improving sleep quality.

When buying a smartwatch, there are several smart features to consider that can enhance your overall experience and productivity. Firstly, look for watches with robust notification systems. These should allow you to receive and interact with notifications from your smartphone, including calls, messages, and app alerts, directly on your wrist. This feature can help you stay connected without having to constantly check your phone.

Secondly, consider watches with voice assistant integration. This allows you to use voice commands to perform tasks like setting reminders, sending messages, or controlling smart home devices, making your smartwatch a convenient hands-free assistant.

Lastly, look for watches with NFC for contactless payments. This feature enables you to make payments using your watch, which can be convenient when you're on the go and don't want to carry cash or cards. This feature works on very few smartwatches for now and very few stores accepts it.

Also read: Best smartwatches with heart rate monitoring: Top 10 options to consider

The Apple Watch Series 8 Smart Watch is a powerful health companion with advanced sensors for better health insights. It features new safety functions like Crash Detection and Fall Detection, along with Emergency SOS. The Always-On Retina display ensures readability at all times. Easily customizable with various sizes, materials, and straps. It offers innovative health features such as temperature sensing for women's health, blood oxygen monitoring, ECG, and sleep stage tracking. Seamlessly compatible with Apple devices for tasks like unlocking Mac and finding devices. Requires iPhone 8 or later with the latest iOS version.

Size: 45 mm

Case Material: Midnight Aluminium

Band Material: Midnight Sport Band

Display: Always-On Retina Display

Health Features: Blood Oxygen & ECG Apps, Sleep Stages Tracking

Compatibility: iPhone 8 or later with latest iOS version

Apple watch is one of the most refined smartwatch to buy if you own apple devices. Amazon users are praising the watch experience including the design, build quality and features. Battery life is something that is not satisfactory for a smartwatch.

The Samsung Galaxy Watch6 offers cutting-edge features for health monitoring and convenience. It introduces BP & ECG tracking, allowing you to monitor your well-being directly from your wrist. This watch also supports contactless secure payments through Samsung Wallet. Its premium design includes Sapphire Crystal Glass and Armor Aluminum Dial, along with IP68/5ATM water and dust resistance. The watch features advanced sleep tracking and personalized heart rate zones, enhancing your workout experience. However, it is compatible with Android devices only, limiting its use for iOS users. Additionally, the watch's 4-centimeter screen size may be small for some users.

Brand: Samsung

Model Name: Galaxy Watch

Style: Bluetooth

Colour: Graphite

Screen Size: 4 Centimeters

Compatibility: Android only

Galaxy Watch6 is a premium smartwatch from Samsung with high end features and hardware. Users on Amazon loved the design and features of this watch but the battery life is not impressive.

The Garmin Venu 2S is a smaller-sized GPS smartwatch designed for modern style with a light gold bezel, tan case, and silicone band. It features a bright AMOLED display and offers extensive health monitoring, including Body Battery energy levels, sleep score, fitness age, stress tracking, and more. With over 25 built-in indoor and GPS sports apps, it helps you stay active with various activities like walking, running, cycling, HIIT, and swimming. You can download up to 650 songs, connect with wireless headphones for phone-free listening, and make contactless payments with Garmin Pay. However, it may require a premium subscription for music streaming, and the battery life in GPS mode with music is limited to 7 hours.

Brand: Garmin

Model Name: Venu 2S

Style: Modern

Colour: Light Sand

Screen Size: 1.3 Inches

Battery Life: Up to 10 days in smartwatch mode

Garmin is one of the most popular fitness focused smartwatch. It brings a robust design with accurate sensors to record all your moments. Users found this watch to be accurate than most smartwatches and praised the long battery life.

Also read: Smartwatch for swimmers: Top 8 options for aquatic enthusiasts

The Redmi Watch 3 Active in Platinum Grey offers a 1.83-inch screen with 200+ watch faces, a premium metallic finish, and 12 days of battery life. It boasts 5ATM waterproofing and 100+ sports modes, along with SpO2, heart rate, and period cycle monitoring. The watch features Bluetooth calling via Bluetooth v5.3(BLE) for improved connectivity. It also includes an SOS feature for emergency calls. However, the watch lacks advanced smart features like NFC and lacks third-party app support. Despite these limitations, its affordability, long battery life, and extensive fitness tracking features make it a compelling choice for budget-conscious users.

Brand: Redmi

Model Name: Redmi Watch 3

Style: Watch 3 Active Platinum Grey

Colour: Gray

Screen Size: 1.83 Inches

Battery Life: Up to 12 days

Redmi Watch 3 Active is a budget oriented smartwatch that brings premium features at affordable price. Users are happy with this product and loved almost every aspect of it including the quality, features, display and the overall value.

The Amazfit T-Rex Ultra Smartwatch is a rugged outdoor military-grade watch designed for men. It features a stainless steel and mud-resistant design, ensuring durability in extreme conditions. With a 30M freediving support, it is suitable for various water activities. The watch boasts dual-band GPS for precise positioning and supports six satellite systems for global coverage. It can operate in ultra-low temperatures as low as -30, making it ideal for harsh environments. The watch offers a 20-day battery life and includes an Endurance GPS battery mode for prolonged use. However, it might be bulky for some users, and the display could be too bright in certain situations.

Brand: Amazfit

Special Feature: GPS

Display: HD AMOLED with 1000 nits peak brightness

Water Resistance: Up to 100 meters

GPS: Dual-band GPS with support for 6 satellite systems

Battery Life: Up to 20 days

Amazfit T-Rex Ultra is a premium smartwatch from the brand focused more of the build quality and the overall robust look. Users loved the quality, design, and the features of the watch. A few users found that the battery is not up to the mark.

Also read: Bring home feature-heavy smartwatches priced under 5000

Disclaimer: At Livemint, we help you stay up-to-date with the latest trends and products. Mint has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act of 2019, with respect to the products. The products listed in this article are in no particular order of priority.

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Continued here:
Selecting the ideal smartwatch for your health and fitness: Comprehensive buying guide | Mint - Mint

1. Bodyweight Squats

Bodyweight squats primarily target the lower body, engaging the quadriceps, hamstrings, glutes, and calves. However, they also activate core muscles for stability and balance, providing a comprehensive workout that tones multiple muscle groups simultaneously.

White says, "Squats strengthen the entire lower body and core, improving one's ability to perform daily activities. This exercise increases muscle mass, which can help raise one's metabolic rate, aiding in fat loss."

Execution: Stand with your feet shoulder-width apart. Bend your knees and lower your hips as if sitting in a chair, keeping your chest up and knees over your toes. Push through your heels to return to the starting position. Do 2-3 sets of 10-15 reps.

Push-ups work multiple muscle groups simultaneously, including the chest (pectorals), shoulders (deltoids), triceps, and core muscles. This full-body engagement makes push-ups an efficient exercise for building muscle and improving overall strength.

"Push-ups strengthen the upper body and core. Maintaining muscle is key as you age, and push-ups help increase upper body strength and endurance, contributing to a higher metabolic rate," he says.

Execution: Begin in a plank position with your hands under your shoulders. Lower your body until your chest nearly touches the floor. Push yourself back up. Modify by dropping your knees to the floor if needed. Aim for 2-3 sets of 8-12 reps.

While planks primarily target the core, they also engage other muscle groups, such as the shoulders, chest, back, and legs. This full-body workout helps to tone various muscles.

"This exercise strengthens the core, shoulders, and hips. A strong core improves posture, reduces back pain, and enhances balance, which is essential for maintaining functional independence as you age," White states.

Execution: Support your body on your elbows and toes, keeping your body in a straight line from shoulders to ankles. Engage your core and hold for 20-30 seconds. Repeat for 2-3 sets.

Step-ups mimic activities such as walking up the stairs and stepping onto curbs, improving functional strength and mobility. This enhances the ability to perform daily tasks with ease and reduces the risk of falls and injuries. The repetitive motion of step-ups engages and tones the lower-body muscles. By using a higher platform or adding weights, you can increase the resistance, further enhancing muscle toning and strength.

"Step-ups target the legs and glutes and mimic everyday movements like climbing stairs. They also help improve balance and coordination, reducing the risk of falls," White notes.

Execution: Find a sturdy step or box. Place one foot on the step. Push through your heel to lift your body up, bringing the other foot to meet the first on the step. Step down with the leading leg and repeat. Do 10 repetitions on each leg for 2-3 sets.

The bird-dog works the entire body. As you extend your arm and opposite leg, you activate the muscles in your shoulders, upper back, glutes, and legs. This comprehensive engagement helps tone multiple muscles. While the bird-dog exercise is primarily a strength and stability exercise, engaging multiple muscle groups can elevate the heart rate, providing a mild cardiovascular benefit. Building muscle mass through regular exercise also aids in fat loss over time.

"This exercise increases core strength and stability, improves coordination, and enhances muscular balance on both sides of the body, helping with overall mobility," White notes.

Execution: From all fours, extend one arm forward and the opposite leg back. Hold for a few seconds, then switch sides. Do 8-10 reps per side for 2-3 sets.

Engaging in walking or marching in place can help burn calories, contributing to fat loss. The continuous movement boosts metabolism, and when combined with a balanced diet, it can effectively support weight management. Consistent movement helps tone these muscles, leading to improved muscle definition and strength.

"I love incorporating walking or marching in place to get the heart rate up. Its low-impact but effective for burning calories and improving cardiovascular health," says Petrella.

Execution: Stand with your feet hip-width apart, back straight, and core engaged. Lift your knees to at least hip height with each step, swinging your arms naturally. Aim for at least 20-30 minutes of walking or marching in place per session. Start with shorter durations if needed, and gradually increase as your fitness level improves.

While chair dips mainly target the upper body, they also require stabilization from the core muscles. Engaging the core helps improve abdominal strength and stability, which is crucial for overall functional fitness. Chair dips primarily work the triceps, the muscles located at the back of the upper arms. They also engage the shoulders, chest, and upper back.

"Chair dips target the triceps and help tone the back of the arms. I find using a sturdy chair and performing dips helps in maintaining upper body strength," Petrella says.

"Regular squats" in a gym context often mean squats performed with additional weight, such as a barbell squat, instead of just bodyweight. This simple yet highly effective movement engages multiple muscle groups, including your quadriceps, hamstrings, glutes, and even your core. By incorporating squats into your routine, you not only strengthen these essential muscle groups but also boost your metabolism, which is crucial for fat loss.

"Squats target the large muscle groups of the lower body, like the quads and glutes. As you engage these major muscles, your body burns more calories, aiding in fat loss. As we age, maintaining muscle mass becomes crucial, and squats help in preserving and building that essential muscle," White says.

Execution: Set the barbell on a squat rack at shoulder height and position it evenly on your upper back. Grip the bar slightly wider than shoulder-width, lift it off the rack, and step back with feet shoulder-width apart and toes slightly outward. Begin by hinging at your hips and bending your knees, lowering yourself until your thighs are at least parallel to the ground. Ensure your knees track over your toes and keep your back neutral. Push through your heels to stand back up, exhaling as you rise. Maintain a tight core throughout the movement and perform each repetition in a controlled manner. Avoid common mistakes such as knee valgus, lifting your heels, and rounding your back. Start with lighter weights to perfect your form and consider using a spotter for heavier lifts.

"The Mountain Climber is a core exercise that also engages the upper and lower body," Sabat explains. "Start in a plank position with your hands on the ground and your body in a straight line. Bring one knee towards your chest, keeping your body in a straight line, and then switch legs. Continue alternating legs as quickly as possible for several reps." As you perform the exercise, your shoulders, arms, and chest stabilize your upper body, while your core stabilizes the rest of your body. Before and after mountain climbing, be sure to stretch to reduce injury and fatigue.

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9 Quick Morning Exercises To Tone Muscles And Blast Fat Over 50 - SheFinds

It's been seven months since I gave birth, and I'm lifting weights again. I'll be adding running back to my routine at some point soon too. Overall, I'd say I'm about 90% back to my old self.

As a first-time mom at age 36, I knew this was going to be challenging. I'm also a health and fitness journalist with over a decade's worth of experience and a stint as a personal trainer, so I was well-informed about general training guidelines. But the idea of it is one thing, and being in the throes of it another.

My postpartum journey back to exercise has been daunting, surprising and at times confusing. Sleep deprivation is very real even months after having a child. There have been many times I've had to work around this obstacle to determine when I feel best exercising daily, or if I'm even up for it.

The other week, my husband was away on a work trip so I was solo parenting our son, Charlie, for a few days. He's been teething, especially at night, so as you can imagine minimal sleep was had. I was able to muster only enough energy to get in a quick 25-minute workout on one of those days. I also went on walks with him, so that counted toward my physical activity quota.

Every mom's path is different as they heal and try to reintroduce movement into their lives. What's new in 2024 is a profusion of new tech-driven options that promise to guide moms through their healing process and back to physical fitness.

There are pregnancy and postpartum apps, platforms that connect you to online coaches and even artificial intelligence options. Where's a new mom to turn? When should we leverage new digital tools, and what should we know before we do?

I'm sharing this story of my healing journey based on my experience, research and conversations I've had with experts in fitness, physical therapy and postpartum issues. I've also evaluated and reviewed three apps I tried out on my way to building the fitness I want as a new mother.

I still have some ways to go myself, but I feel more confident and empowered at this stage of my recovery because of the steps I took to prioritize my well-being and research the options that would help me most. I encourage new mothers to do the same, since we all want to show up as the best version of ourselves for our families.

As the parent of an infant, I'm in constant movement, picking things up off the floor or doing chores with one hand while holding Charlie in my other arm or with him strapped into a baby sling. I live on the third floor of a three-story building without an elevator and part of my new reality is carrying heavy groceries, heaping baskets of laundry, or the stroller or car seat up and down the stairs with Charlie in tow.

If you're a parent, you know how quickly you become a pro at all that. It gives new meaning to the term "training for life."

Wearing my son, Charlie, when he was three months old. It was one of the few ways I could get stuff done around my home during this time.

My husband and I have been equal partners in the roller coaster that is raising a baby. Whether it's been those every-two-hour late-night feeds that turn into early mornings, changing blow-out diapers, rocking Charlie during colic episodes in the earlier months, attending physical therapy sessions to correct his case of torticollis and plagiocephaly we've been through a lot.

In 2023, there were around 3.6 million births in the US, according to the National Center for Health Statistics, roughly the same as the year before.

That makes for a lot of women who've had to adapt their routines and deal with dramatic changes to their bodies. Within this group of new mothers, there are probably many like me who were active before and during their pregnancies. Many likely want to include exercise as part of their postpartum recovery goal.

That's a challenge. The prenatal and postpartum seasons are some of the most daunting periods you can go through. Your body has just undergone intense changes as you transition into parenthood and learn to care for a new life.

At the same time, you're advised to take care of yourself which seems impossible when you're sleep deprived, adjusting to the overnight change and recovering from childbirth.

Exercise has many benefits during pregnancy, such as reducing your chances of preeclampsia and gestational diabetes. It's recommended to stay physically active if you already were beforehand as long as your doctor has cleared you to exercise with no risk to the fetus.

"About 90% of the women I have trained have not only had smoother deliveries but also much smoother recoveries going into postpartum," says personal trainer Laura-Lynn LaCour.

"I want every mom armed with the knowledge to heal, the community to keep going, and workouts that help them feel strong and empowered through motherhood."

Ashley Nowe, prenatal and postpartum corrective exercise specialist

And once your postpartum recovery journey levels out and you get the OK from your doctor, there's no better time to start getting back to physical activity.

Even with the information I researched during pregnancy and going into the postpartum phase, I didn't feel confident enough to take on this stage of life on my own. That's why I'm here to pass along what I've learned.

Read more:Baby on the Way? What to Know About Exercising While Pregnant

I quickly learned that the support most mothers get postpartum in the US after their six-week checkup is nonexistent, so it would be up to me to take steps to care for myself.

Exercising during the prenatal stages can be tricky to navigate as well, since this depends on whether you have health concerns that may influence what you can and can't do. It's best to defer to your doctor if you have a high-risk pregnancy and would like to know your options. If you have a healthy pregnancy, the American Council of Obstetricians and Gynecology recommends aiming for 150 minutes of moderate-intensity aerobic activity every week, including running, weight training and even starting from scratch.

If you're in the recovery phase and thinking of resuming a workout regimen, there are some things to know first. Most significantly: Pregnancy can causediastasis recti. This is the separation of the abdominal wall muscles that occurs to accommodate the growing fetus.

It's a common condition that the majority of women have by the end of the third trimester. It can start to heal on its own immediately postpartum, but around 30% of women can still have it a year after giving birth. There are ways to do a self-assessment at home, but not everyone knows what to look out for.

Depending on the type of delivery you had (vaginal versus cesarean), the ACOG recommends walking to stay active and doing light exercises to start strengthening major muscle groups like your back, legs and glutes. As always, consult with your physician first, especially if you're recovering from a C-section surgery.

"This is really unique to America ... much of the rest of the world automatically does pelvic floor physical therapy postpartum."

Sarah Sittenreich, physical therapist

Exercising postpartum has many benefits. These include boosting your energy, reducing chances of postpartum depression or anxiety, weight management, and improving stamina and strength.

However, there are alsoother dysfunctions that can occur after childbirth, which is why getting an assessment done by a pelvic floor therapist can determine what you'll need to work on during your recovery.

Read more:Why It's So Hard to Lose Postpartum Weight

I sought out help from Sarah Sittenreich, a Long Island-based physical therapist at Northwell Health STARS Rehabilitation, a rehab center I found close to where I live. Sittenreich has expertise in addressing dysfunction in the pelvic floor, a group of muscles that support your pelvic organs.

Dysfunction in this area is common postpartum because pregnancy and childbirth weaken and strain the muscles in the pelvic floor.

Pelvic floor therapy is having a moment thanks to social media and athletes like Brittany Mahomes speaking out about their own pelvic floor issues, but it's not a new concept.

"This is really unique to America, because much of the rest of the world automatically does pelvic floor physical therapy postpartum," Sittenreich says.

It's not just an issue for those who've had children. If you experience bowel or bladder issues, sexual dysfunction, or pain or discomfort in the general area, pelvic floor therapy can also help you manage those symptoms.

"About 90% of the women I have trained have not only had smoother deliveries, but also much smoother recoveries."

Laura-Lynn LaCour, personal trainer

With the help of LaCour and Sittenreich, I slowly eased back into an exercise routine as I worked on rehabbing my abdominal muscles and pelvic floor. I'd had an emergency C-section, so I knew I wanted to be smart about how I approached exercise.

This is vital because depending on your childbirth experience, there may be other issues that need to be addressed first. I worked with LaCour who I met via the Future app, a popular app that connects you to coaches across the country throughout my pregnancy, so I trusted her judgment to program the exercises that were appropriate for the different trimesters and postpartum.

An example of a strength training day personalized for me via the Future app.

Most of the exercises I did during pregnancy were modified versions of the ones I'd been doing prior to that. This included a lot of squats, dead lifts, single leg, offset, isometrics and upper body exercises to prep for all the baby carrying, with some extra breath work to get me more in tune with my pelvic floor.

I liked having someone program a workout for me during this stage and also learning what was or wasn't working for me.

Future makes it easy to track your workouts daily, rearrange your workout schedule, input your weights and make a note if you liked or disliked an exercise.

It was also easy to communicate with LaCour via the chat portal on the app, where I could submit videos and photos if I had questions about my form or progress.

Read more: The Exercise That Helped Me Sleep During Pregnancy, and Why It Works

At six months postpartum, I started to feel stronger and more like myself. I'd also been discharged by Sittenreich, who had seen me in person since I was six weeks postpartum and confirmed that my diastasis had healed and core strength had shown great improvement. The recovery period and time will look different for everyone, but most of us start off with some form of exercise.

Many pregnancy and postpartum fitness apps kept targeting me on my social media accounts. I was curious to see what they had to offer.

I selected apps to try out based on the creators and content offered, as well as whether users seemed satisfied with the programs across Apple and Google's app stores and community message boards on sites like What to Expect and Reddit. I settled on Get Mom Strong, Crewe Fitness - postpartum program and the Every Mother fitness app. I alternated testing them on a weekly basis.

Besides their overall positive reviews, I appreciated the lack of "bounce back" language that usually surrounds postpartum fitness. It's harmful toward new mothers, many of whom are already struggling with their body image, and minimizes the fact that they grew a human over the course of nine months, plus labor and delivery which can often take hours and is sometimes traumatic.

It wasn't until I experienced postpartum firsthand that it hit me how unrealistic these societal pressures are. The first year alone has various stages of recovery that can affect everyone differently based on their delivery, hormone fluctuations, how well they heal, their mental health (postpartum depression affects one in seven new mothers) and if there are remaining issues that need to be medically addressed.

"I wanted to create a program that took a total body approach to healing with a focus on getting strong and taking up space."

Ashley Nowe, creator of Get Mom Strong

The truth is, once you're postpartum, you're postpartum forever. Focusing on "bouncing forward" by rebuilding a new foundation to grow from will benefit you more in the long term than worrying about "bouncing back."

The apps I tested ask you to fill out an assessment to determine which of their programs best align with where you are in your postpartum journey. It takes into consideration whether you're experiencing any pelvic floor dysfunctions that you have to identify to the best of your ability.

From there, the apps share with you the programs they recommend you start off with. Most of them also have supporting links within the dashboard that teach you about modifications, plus information on pregnancy, postpartum and nutrition.

Below is a close look at what each of these apps is like and my overall takeaway based on my experience and what experts advised.

Doing a SLAM45 workout from the Get Mom Strong app.

Get Mom Strong was created by Ashley Nowe, a prenatal and postpartum corrective exercise specialist and mom of four. She tells me that after birthing twins, she had a bad case of diastasis recti and no guidance on how to heal it. She discovered pelvic floor therapy, which helped her and inspired her to get certified as a pregnancy and postpartum corrective exercise specialist and nutrition coach.

"The only programs that existed at the time were boring core rehab programs that focused solely on 'bouncing back' or mommy bootcamps that didn't consider the core and pelvic floor," Nowe says, describing how Get Mom Strong came to be. "I wanted to create a program that took a total body approach to healing with a focus on getting strong and taking up space."

The app offers total body workouts, mobility exercises and more. I had to answer questions about where I was working out (home or gym), if I was experiencing any pain and my goals. It also selects workouts based on the equipment you have available. The homepage provides an overview of Nowe's Strong Like a Mother programs (which were created with the help of pelvic floor therapists globally) available through the app as well as your stats, nutrition tips and healthy recipes.

A sample of the homepage of the Get Mom Strong app.

The Core Basics program is recommended to do first to build a foundation. This is followed by SLAM Bridge (to rebuild strength and stamina), SLAM30 (30-minute workouts), SLAM45 (45-minute workouts) and SLAM Advanced programs, as well as a newly added barre program. Nowe says that a follow-along body weight-only program will be released in June along with a barbell program in September.

I tried the Bridge, 30- and 45-minute workouts. I liked how the programs provide a list of your workouts for the week, the equipment needed, an overview of the circuits and the ability to swap out exercises. I liked the formatting of the exercise selections and equipment options too.

The user experience was sometimes confusing for instance, It took me a minute to figure out where to locate the more detailed video demonstrations once you start a circuit. You get a preview of the exercise you're working on, but if you want a refresher and a more detailed view you have to click the thumbnail of the exercise to view it and it's not clearly explained. This can be a nuisance, especially during timed circuits.

The workout lengths are realistic, especially if your children are constantly interrupting you. The educational tips are helpful as you go through your recovery and everyday living with an infant.

Nowe explains that her goal is to have women fall in love with fitness and learn that it's for making gains, not just weight loss.

"I want every mom armed with the knowledge to heal, the community to keep going and workouts that help them feel strong and empowered through motherhood," she says.

You can join the app's private Facebook group if you're looking for additional support, but since I didn't have access to it, it may be helpful to have built-in app support that connects you to an expert.

App: Get Mom Strong Investment: Free trial: 7 days, Annual subscription: $200, quarterly subscription: $70, monthly subscription: $29 App store:Available for iOS and Android

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Doing some weighted lateral lunges from the Postpartum Program in the Crewe Fitness app.

The Crewe Fitness app was created by Katie Crewe, a certified strength and conditioning specialist and health coach. Crewe tells me she created the program when she was postpartum with her first child and wanted to create safe, effective and supportive workouts tailored for the needs of postpartum women.

"My goal was to focus on the fundamentals that are often overlooked postpartum, starting with core breathing exercises that can be done almost immediately after birth and progressing past the rehab stage and into regaining strength and function," she says.

The app asks questions such as where you like to train and your training level. You're then presented with 25 programs. I chose the Postpartum Home 30-week program. You select the week you'd like to start the program on; I went based on the number of weeks postpartum I was. Normally, I wouldn't recommend this if you're just introducing movement back into your routine, but it made sense for where I am in my recovery stage.

An example of a workout during week 28, phase 4.2 on the Crewe Fitness Postpartum program.

You do the workouts three times a week, separated into four phases. The first phase is about reconnecting with your core, phase 2 includes rehabilitative core movements, phase 3 incorporates full body strength with core strengthening and phase 4 challenges the core and body further.

Although I didn't do the full 30 weeks, I got a good taste of the program. When you click on the day, a list of exercises with reps and sets appears. You also have the option to swap out the movements.

The workouts seem to lack a warmup and cool-down, and there's no indication on how long it will be, something a new parent might find helpful if they're trying to carve out time to workout around childcare or their work schedule. For example, I had to do these workouts often while Charlie was napping or when a grandparent was watching him.

When you hit start you see the exercise along with sets, reps and a section to input your weights. The user experience on this app was a little inconvenient. The app does a picture-in-picture video of the exercise you're working on, which can be disruptive if you'd like to access other apps during a rest period.

The app could also offer alternative exercises in the event you don't have a place to anchor a resistance band or don't have a specific piece of equipment.

Crewe says that updates to the programming are a regular thing and that she takes into account feedback from users to make sure they're getting the most effective and supportive postpartum fitness program.

"My goal was to focus on the fundamentals that are often overlooked postpartum."

Katie Crewe, creator of Crewe Fitness

Despite these drawbacks, I liked the exercise selection and found that it went at a reasonable pace. If you're further along in your postpartum recovery, some of these workouts might start to feel a little easy. The good news is this app offers a variety of other workout programs. You have the option to pay for a stand-alone program or purchase a six-month or an annual subscription, which gives you access to all of Crewe's programs.

I also liked that the app has expert-supported educational tips and includes a Facebook community support group. Crewe hopes new mothers who use her program feel empowered, confident and supported in their post-baby bodies. Her goal is to make them see how adaptable their bodies are and that they shouldn't fear movement postpartum.

"I want them to not feel pressured by arbitrary timelines and 'body back' messaging and allow their bodies the time they need to fully heal," she says.

If you want to ease back into strength training, the Crewe fitness app is a good option to consider for postpartum and beyond.

App:Crewe Fitness Investment:3-day free trial; Stand-alone program: $50-$100, six-month subscription: $56, Annual subscription: $100 App store:Available for iOS and Android

Pros:

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A screenshot of what an Every Mother workout looks like on the Surpass Essentials introductory program.

Every Mother is an evidence-based, clinically proven and PT-informed exercise app. Creator and co-founder Leah Keller has a decade's worth of experience working with postpartum clients. She previously released a DVD set, The Dia Method, that later became Every Mother.

The Hospital for Special Surgery conducted a 12-week medically and peer-reviewed study on women who were postpartum by having them do exercises found on the app. "They improved their diastasis recti, urinary stress incontinence and low back pain," Keller tells me. She says some of the participants went on to do it for another 12 weeks and reported that they saw greater improvement.

The app first asked me questions about my postpartum state before determining the path I should follow. Keller says the questions aren't about diagnosing users but instead augmenting their health. If you're able to, she recommends seeing a physical or pelvic floor therapist in person.

I started on the Surpass Essentials path, an introductory two-week program that gives you a preview of the other Surpass guided paths. It starts off with a core and pelvic floor warm-up followed by the workout.

I liked that during the core portion there were repeated cues on the right way to do a core compression, so all the muscles in the pelvic floor and deep core are properly engaged and working together as you breathe.

Read the original post:
Getting Fit With a New Baby Is Tough. I Turned to Apps and Experts for Help - CNET

Biking is a great low-impact cardio exercise, but it may also help prevent knee pain and arthritis, new research shows.

People who participated in biking or cycling at any point in their lives were 17% less likely to experience knee pain and 21% less likely to develop osteoarthritis in the knee joint, according to a new study published in Medicine & Science in Sports & Exercise.

The study included over 2,600 participants in their sixties, who were asked how often they biked or cycled during four time periods through their lifetime: ages 12 to 18, 19 to 34, 35 to 49, and age 50 and older.

Researchers analyzed data and compared outcomes for knee pain and osteoarthritis of the knee joints between participants who had a history of bicycling and participants who do not bike.

Based on our observational study, bicycling over a lifetime is associated with better knee health, including less knee pain and less damage to the joint, the studys lead author, Dr. Grace Lo, chief of rheumatology at the Michael E. DeBakey VA Medical Center in Houston, told NBC News.

The more periods of time in life a person spent bicycling, the less likely she or he had knee pain and signs of osteoarthritis," Lo said.

Arthritis is a term used to describe the inflammation, pain and swelling of one or more joints. The most common form of arthritis is osteoarthritis, also known as degenerative joint disease.

Osteoarthritis occurs when the cartilage which cushions the bones that come together to form the knee joint wears down, causing the bones to rub together, per the Cleveland Clinic. This can cause pain, stiffness, and limited mobility.

Anyone can develop osteoarthritis, but the risk increases with age and symptoms typically appear in the fifties, TODAY.com previously reported. Other risk factors include previous joint injury or overuse, being overweight, and a family history of osteoarthritis, per the U.S. Centers for Disease Control and Prevention.

In the study, researchers took X-rays of the participants to look for signs of arthritis in the knee joints. They found that people who participated in bicycling were less likely to have X-ray evidence and symptoms of osteoarthritis in the knees than non-bicyclers.

While osteoarthritis cannot be cured or reversed, lifestyle changes may help reduce symptoms. People with knee arthritis are often told to move their joints and engage in activities such as cycling, swimming, or walking as opposed to high-impact activities like running or tennis, per the Cleveland Clinic.

Previously, it wasn't clear which low-impact exercise may be most beneficial for knee health, until now.

The observational study did not prove cause and effect or explain why biking is protective, but the findings did suggest there is an association between cycling and less knee pain and damage.

Biking and cycling combine cardio and strength training, but are low-impact and put less pressure on the joints. We do know that activities that are non-weight bearing are less likely to cause pain. Thats probably a reason why people have less pain when bicycling as compared to other activities, Lo said.

Biking also builds and strengthens the muscles around the knees, without the pounding and stress on the joints from exercises such as running, NBC News previously reported.

According to Lo, participants who biked between 12 and 18 when most reported a history of biking may have built up their quadricep muscles, and that this development remained even if they stopped biking as they got older.

The study did not look at the differences between outdoor biking and indoor cycling or suggest how often people should bike. However, experts told NBC News that people who aren't active should start with two to three days of low-intensity biking.

According to thePhysical Activity Guidelines for Americans, adults should get at least 150 to 300 minutes of moderate-intensity aerobic activity per week or at least 75 to 150 minutes of vigorous-intensity physical activity per week.

Ideally, activity should be spread throughout the week for example, 30 minutes of biking or cycling five days a week.

When riding a bike outside, always remember to wear a helmet, obey traffic signs and signals, and use a bike lane when possible.

If you are cycling indoors, make sure to adjust the seat and handlebars to the appropriate height to avoid injury. (Here's a tutorial for setting up your spin bike and workouts for beginners.)

If you have concerns about knee pain, always talk to your doctor.

Caroline Kee is a health reporter at TODAY based in New York City.

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Cycling May Reduce Risk of Knee Pain and Arthritis, Study Finds - TODAY