Dating red flags come in all shapes and sizes. For instance, you might be on the lookout for love-bombing tactics, excessive jealousy, mixed compatibility signals, or emotional unavailability. Another big one? Narcissism.

Narcissist personality disorder is a condition in which "a pervasive pattern of grandiosity (sense of superiority in fantasy or behavior), need for admiration, and lack of empathy" occurs, as explained by Psychiatry.org. Of course, you can encounter a narcissist in circumstances outside of dating, such as work, a friend group, or among family.

But how do you tell if someone is a narcissist? There’s a new No. 1 sign to be aware of, researchers say.

RELATED: 9 Red Flags You're Related to a Narcissist, Therapists Say.

A newly published 27-page paper in the Journal of Personality and Social Psychology states that people with narcissistic tendencies are "frequent targets of ostracism," which can have "severe, negative consequences." Their results stem from a diverse collection of surveys, studies, and experiments conducted in Germany, Britain, Switzerland, New Zealand, and the U.S.

Though narcissistic personality disorder is rooted in grandiosity, these individuals can also experience heightened sensitivity. In fact, it’s not uncommon for narcissists to teeter between the two, even though grandiosity and vulnerability fall on opposite sides of the spectrum.

Researchers had the following to say about the matter: "The notion that individuals with higher levels of narcissism may be especially, or even overly, sensitive in their perception of exclusion cues is consistent with earlier findings that narcissists monitor their social surroundings carefully, with hostility and suspiciousness, and are very attentive to social cues in general, especially status-related cues."

This can cause narcissists to feel closed off or ostracized from their peers, resulting in an influx of "social pain."

"One of the biggest questions going into this research was whether narcissists might actually report less ostracism because their grandiose self-image could shield them from perceiving negative treatment, or whether they would report more ostracism due to heightened sensitivity to social cues," explained lead study author Christiane Büttner to The Washington Post.

"Our findings strongly supported the latter: narcissists, particularly those high in the antagonistic, rivalry facet of narcissism, report being ostracized more frequently," she continued.

RELATED: Why You Should Never Call Out a Narcissist—And What to Do Instead, Therapists Say.

Because "ostracism and narcissistic traits reinforce each other over time," narcissists are historically left out of group activities or picked last. Naturally, this could lead people to recoil from their surroundings, and when peers fail to rectify the situation, narcissists feel validated in their feelings—those being socially excluded and ignored.

Per the study’s results, this can give narcissists a victim mentality.

However, Büttner explained that their trigger response may be to "become even more narcissistic," which will likely only increase their chances of future exclusion. In other words, they’re creating a "self-perpetuating cycle."

The approach to managing narcissistic personality disorder is a delicate balance as it can impact both your personal and social life, as evident in this published paper. More specifically, narcissism has been linked to other mental health conditions, including anxiety, depression, and self-harm, warned Büttner.

"Addressing these dynamics in structured ways, whether in workplaces, therapy, or social interactions, could help reduce the negative consequences of exclusion for both narcissistic individuals and those around them," she told The Washington Post.

We’ve all been guilty of holding onto things well past their prime, whether we’re trying to convince ourselves that those ragged sneakers can last another year or that last week’s takeout is probably still fine to eat. However, when it comes to your health and safety, you might want to expedite the schedule with which you’re replacing some of your household essentials. With the help of cleaning experts, we’ve rounded up the supplies you should be replacing more frequently—and how to know when it’s time to give them the boot.

RELATED: 13 Worst Items to Store in Your Pantry.

​1. Refrigerator water filters

It may seem like your refrigerator's water filter is getting rinsed with every use, but it can actually be a major breeding ground for bacteria if you’re not changing it frequently enough.

"The filter on your refrigerator doesn’t just affect the water you drink; it also affects the quality of the ice it’s making," explains Jennifer Rodriguez, chief hygiene officer at Pro Housekeepers, who recommends replacing refrigerator water filters every six to eight months.

​2. Sponges

If you want to prevent the spread of potentially dangerous germs, you should replace your kitchen sponge frequently.

"Sponges are prone to bacteria growth, between their porous structure and frequent contact with contaminants," says Robin Murphy, cleaning expert and founder of residential cleaning service ChirpChirp.

And if you’re considering simply cleaning them instead of replacing them, think again: A 2017 study published in Scientific Reports reveals that microwaving sponges didn’t significantly reduce their bacterial load.

Therefore, Murphy recommends replacing your kitchen sponge every week, but never longer than two weeks.

​3. Bath towels

Are you getting your body dry with that towel, or just adding bacteria to it? If you’re not replacing those towels every two or three years, it’s probably the latter.

"Towels harbor E. coli, which are pathogens for humans; they also harbor coliforms, a fecal indicator bacteria, which basically tells you there are feces inside the towel; lastly, they harbor yeast and molds, which could be problems for people with allergies," explains Amy R. Bloomer, founder and owner of Let Your Space Bloom.

Her recommendation? Wash your towels weekly in hot water, open your bathroom door whenever possible to keep the room dry, and rotate towel sets frequently.

​4. Bath mats

Since they're typically kept in moist environments and are in frequent contact with germs from your body, hanging on to that bath mat for too long could mean you’re creating a breeding ground for mold and mildew that could even lead to athlete's foot.

Justin Carpenter, owner of Modern Maids, says that bath mats should be replaced every two years.

He also recommends washing them regularly between replacements: "This ensures they stay germ free, especially if you have multiple people using the same mat."

RELATED: 6 Alarming Reasons You Should Stop Cleaning With Bleach, Experts Say.

​5. Cutting boards

You may believe you invested in a cutting board that can last you forever with proper upkeep, but Murphy suggests replacing them annually.

She explains that knives create grooves in the board, "which become a breeding ground for bacteria." And no amount of scrubbing is going to undo that.

6. Wooden spoons​

Likewise, wooden spoons are porous and can retain bacteria if they're nicked or cracked. They can also start to retain odors from the foods you're cooking.

​7. Air conditioner filters

Your air conditioner filter is keeping dirt and other debris from entering your home—but if you’re not changing it frequently, it’s simply adding those contaminants to your household air.

"Dirt in the filter shortens the life of your air conditioner because dirt pulls into the inner workings of the unit," says Marla Mock, VP of operations at Aire Serv, a Neighborly Company. She notes that a dirty filter can also cause an increase in your electric bill.

To play things safe, Mock recommends replacing AC filters once every three months.

8. Cleaning rags​

Sure, you may use them to get your house clean, but those rags aren’t exactly germ-free.

Carpenter suggests only using rags once, then throwing them in the laundry machine instead of letting them stay damp under your sink or in a closet. You should also completely replace rags every two years.

Not only will frequent cleaning and replacement help reduce the spread of bacteria, "the new cloths will absorb more solution and allow you to finish your tasks in a reasonable amount of time," explains Carpenter.

RELATED: Disease Experts Share Easy Way to Keep Your Suitcase Bacteria Free.

​9. Pillowcases

Since pillowcases can harbor dust mites, they should be washed at least once a week and replaced every few years.

As a preventative measure, Amy R. Bloomer, founder and owner of Let Your Space BLOOM, recommends using allergy covers under your pillowcases, which are woven "so even dust mites can’t slip through them."

Bloomer also suggests avoiding going to bed with wet hair, which can make your pillowcase a breeding ground for dust mites and bacteria.

​10. Pillows

If you’ve been toting around the same pillows since childhood, it’s high time you upgraded to a new set.

"Pillow are great environments for bacteria, dust mites, dead skin cells, and a bunch of other nasty things," says Rodriguez.

However, unlike other items that can be effectively cleaned through laundering alone, Rodriguez explains that even regularly washed pillows should be replaced every two years. In the interim, you can learn how to deep clean your pillows for the healthiest sleeping environment.

​11. Mattresses

Just because it costs you a pretty penny doesn’t mean that the mattress is a lifelong possession—especially when it's near impossible to clean.

"Mattresses need to be changed every five to seven years," says Donna Atanasova, a cleaning expert with Fantastic Services Australia.

According to a study from Amerisleep, the average seven-year-old mattress has about 16 million colony-forming bacteria on it—versus just three million on a mattress under one-year-old.

​12. Vacuum cleaner filters

Its purpose is to suck dirt and debris up off your floors—so make no mistake, your vacuum cleaner is positively filthy.

"If the filter is not changed regularly, it can leak small particles like dust and dander out with the exhaust air," says Matt Clayton, founder of Pet Hair Patrol.

To keep things cleaner, swap out your filter every three to six months.

RELATED: How Often Do You Wash Your Sheets? Doctors Say They're a "Petri Dish" of Bacteria.

​13. Toothbrushes

Think your toothbrush has to look ragged before it’s time to get a new one? Think again.

"Most people do not clean their toothbrushes as often as they should, and they harbor germs," explains Tom Klimaszewski, a certified infectious disease prevention expert with the Chicago-based cleaning service Bee Line Support.

Klimaszewski recommends keeping toothbrushes covered or storing them inside a drawer since toilet flushes "can spread microscopic bacteria, including E.coli, up to six feet."

As Best Life previously shared, the Centers for Disease Prevention and Control (CDC) advises replacing your toothbrush every three months.

​14. Hair brushes

When hairbrushes show signs of wear and tear, they can not only cause hair breakage but also start harboring bacteria and mold.

Anna H. Chacon, MD, a board-certified dermatologist, says plastic or rubber hair brushes should be replaced every 6 to 12 months. Celebrity hairstylist Michael Sparks advises replacing boar-bristle brushes every six months, too. If you have very thick or curly hair, you may need to replace your brush more frequently.

​15. Mops

If you’re not replacing your mop cloth or head often, you could be making your home dirtier than if you didn’t mop at all.

"By frequently replacing your mop, you are ensuring that it is doing its job cleaning your space and not becoming a hazard by leaving germs and bacteria behind," explains Carpenter, who recommends replacing mop accessories every other month.

​16. Toilet brushes

If you’ve been holding onto that toilet brush for a long time, you’re probably overdue for a replacement.

"The toilet brush is used to clean one of the dirtiest places in your home. Therefore it hosts a lot of bacteria and germs," says Carpenter, who recommends replacing yours every six months.

Or, you can purchase a toilet wand that uses disposable cleaning pads such as the popular one from Scrubbing Bubbles.

We’ve all been guilty of holding onto things well past their prime, whether we’re trying to convince ourselves that those ragged sneakers can last another year or that last week’s takeout is probably still fine to eat. However, when it comes to your health and safety, you might want to expedite the schedule with which you’re replacing some of your household essentials. With the help of cleaning experts, we’ve rounded up the supplies you should be replacing more frequently—and how to know when it’s time to give them the boot.

RELATED: 13 Worst Items to Store in Your Pantry.

​1. Refrigerator water filters

It may seem like your refrigerator's water filter is getting rinsed with every use, but it can actually be a major breeding ground for bacteria if you’re not changing it frequently enough.

"The filter on your refrigerator doesn’t just affect the water you drink; it also affects the quality of the ice it’s making," explains Jennifer Rodriguez, chief hygiene officer at Pro Housekeepers, who recommends replacing refrigerator water filters every six to eight months.

​2. Sponges

If you want to prevent the spread of potentially dangerous germs, you should replace your kitchen sponge frequently.

"Sponges are prone to bacteria growth, between their porous structure and frequent contact with contaminants," says Robin Murphy, cleaning expert and founder of residential cleaning service ChirpChirp.

And if you’re considering simply cleaning them instead of replacing them, think again: A 2017 study published in Scientific Reports reveals that microwaving sponges didn’t significantly reduce their bacterial load.

Therefore, Murphy recommends replacing your kitchen sponge every week, but never longer than two weeks.

​3. Bath towels

Are you getting your body dry with that towel, or just adding bacteria to it? If you’re not replacing those towels every two or three years, it’s probably the latter.

"Towels harbor E. coli, which are pathogens for humans; they also harbor coliforms, a fecal indicator bacteria, which basically tells you there are feces inside the towel; lastly, they harbor yeast and molds, which could be problems for people with allergies," explains Amy R. Bloomer, founder and owner of Let Your Space Bloom.

Her recommendation? Wash your towels weekly in hot water, open your bathroom door whenever possible to keep the room dry, and rotate towel sets frequently.

​4. Bath mats

Since they're typically kept in moist environments and are in frequent contact with germs from your body, hanging on to that bath mat for too long could mean you’re creating a breeding ground for mold and mildew that could even lead to athlete's foot.

Justin Carpenter, owner of Modern Maids, says that bath mats should be replaced every two years.

He also recommends washing them regularly between replacements: "This ensures they stay germ free, especially if you have multiple people using the same mat."

RELATED: 6 Alarming Reasons You Should Stop Cleaning With Bleach, Experts Say.

​5. Cutting boards

You may believe you invested in a cutting board that can last you forever with proper upkeep, but Murphy suggests replacing them annually.

She explains that knives create grooves in the board, "which become a breeding ground for bacteria." And no amount of scrubbing is going to undo that.

6. Wooden spoons​

Likewise, wooden spoons are porous and can retain bacteria if they're nicked or cracked. They can also start to retain odors from the foods you're cooking.

​7. Air conditioner filters

Your air conditioner filter is keeping dirt and other debris from entering your home—but if you’re not changing it frequently, it’s simply adding those contaminants to your household air.

"Dirt in the filter shortens the life of your air conditioner because dirt pulls into the inner workings of the unit," says Marla Mock, VP of operations at Aire Serv, a Neighborly Company. She notes that a dirty filter can also cause an increase in your electric bill.

To play things safe, Mock recommends replacing AC filters once every three months.

8. Cleaning rags​

Sure, you may use them to get your house clean, but those rags aren’t exactly germ-free.

Carpenter suggests only using rags once, then throwing them in the laundry machine instead of letting them stay damp under your sink or in a closet. You should also completely replace rags every two years.

Not only will frequent cleaning and replacement help reduce the spread of bacteria, "the new cloths will absorb more solution and allow you to finish your tasks in a reasonable amount of time," explains Carpenter.

RELATED: Disease Experts Share Easy Way to Keep Your Suitcase Bacteria Free.

​9. Pillowcases

Since pillowcases can harbor dust mites, they should be washed at least once a week and replaced every few years.

As a preventative measure, Amy R. Bloomer, founder and owner of Let Your Space BLOOM, recommends using allergy covers under your pillowcases, which are woven "so even dust mites can’t slip through them."

Bloomer also suggests avoiding going to bed with wet hair, which can make your pillowcase a breeding ground for dust mites and bacteria.

​10. Pillows

If you’ve been toting around the same pillows since childhood, it’s high time you upgraded to a new set.

"Pillow are great environments for bacteria, dust mites, dead skin cells, and a bunch of other nasty things," says Rodriguez.

However, unlike other items that can be effectively cleaned through laundering alone, Rodriguez explains that even regularly washed pillows should be replaced every two years. In the interim, you can learn how to deep clean your pillows for the healthiest sleeping environment.

​11. Mattresses

Just because it costs you a pretty penny doesn’t mean that the mattress is a lifelong possession—especially when it's near impossible to clean.

"Mattresses need to be changed every five to seven years," says Donna Atanasova, a cleaning expert with Fantastic Services Australia.

According to a study from Amerisleep, the average seven-year-old mattress has about 16 million colony-forming bacteria on it—versus just three million on a mattress under one-year-old.

​12. Vacuum cleaner filters

Its purpose is to suck dirt and debris up off your floors—so make no mistake, your vacuum cleaner is positively filthy.

"If the filter is not changed regularly, it can leak small particles like dust and dander out with the exhaust air," says Matt Clayton, founder of Pet Hair Patrol.

To keep things cleaner, swap out your filter every three to six months.

RELATED: How Often Do You Wash Your Sheets? Doctors Say They're a "Petri Dish" of Bacteria.

​13. Toothbrushes

Think your toothbrush has to look ragged before it’s time to get a new one? Think again.

"Most people do not clean their toothbrushes as often as they should, and they harbor germs," explains Tom Klimaszewski, a certified infectious disease prevention expert with the Chicago-based cleaning service Bee Line Support.

Klimaszewski recommends keeping toothbrushes covered or storing them inside a drawer since toilet flushes "can spread microscopic bacteria, including E.coli, up to six feet."

As Best Life previously shared, the Centers for Disease Prevention and Control (CDC) advises replacing your toothbrush every three months.

​14. Hair brushes

When hairbrushes show signs of wear and tear, they can not only cause hair breakage but also start harboring bacteria and mold.

Anna H. Chacon, MD, a board-certified dermatologist, says plastic or rubber hair brushes should be replaced every 6 to 12 months. Celebrity hairstylist Michael Sparks advises replacing boar-bristle brushes every six months, too. If you have very thick or curly hair, you may need to replace your brush more frequently.

​15. Mops

If you’re not replacing your mop cloth or head often, you could be making your home dirtier than if you didn’t mop at all.

"By frequently replacing your mop, you are ensuring that it is doing its job cleaning your space and not becoming a hazard by leaving germs and bacteria behind," explains Carpenter, who recommends replacing mop accessories every other month.

​16. Toilet brushes

If you’ve been holding onto that toilet brush for a long time, you’re probably overdue for a replacement.

"The toilet brush is used to clean one of the dirtiest places in your home. Therefore it hosts a lot of bacteria and germs," says Carpenter, who recommends replacing yours every six months.

Or, you can purchase a toilet wand that uses disposable cleaning pads such as the popular one from Scrubbing Bubbles.

As more scientific research comes to light about the harmful effects of drinking alcohol, it's clear that having one too many during any one occasion could be putting your health at risk.

Now, a new study published February 7, 2025 in The American Journal of Preventive Cardiology is showing a troubling connection between excessive alcohol consumption and an increased risk of coronary heart disease (CHD), particularly for women, but also for men. Let's unpack the study's findings and what you need to know to maintain healthy habits for your heart if you do decide to drink.

RELATED: 5 Alcoholism Warning Signs, According to Experts

Excessive Drinking Habits and Heart Disease

The researchers, led by Jamal S. Rana, MD, PhD, of The Permanente Medical Group in Oakland, California, set out "to examine the associations between unhealthy alcohol use and risk of coronary heart disease (CHD) among women and men aged 18–65 years." They were supported by a grant from the National Institute on Alcohol Abuse and Alcoholism.

Over 432,000 U.S. adults with an average age of 43.5 were asked to self-report their weekly drinking habits.

The researchers categorized excessive drinking as more than 14 drinks per week for men and more than seven for women.

The results showed that, after a median follow-up of four years, those who drank above the recommended weekly limits had a 26% greater risk of developing CHD than moderate drinkers. When broken down by gender, women faced a 43% increased risk, while men had a 19% increased risk.

The researchers also looked at "heavy episodic drinking," which they defined as drinking five or more alcoholic beverages for men and four or more for women for at least 1 day in the previous three months.

They found that those who both drank excessively on a weekly basis and engaged in heavy episodic drinking had an even higher risk of CHD: 30% for men and a whopping 61% for women.

"Our observation of higher risk of CHD associated with exceeding alcohol consumption limits among women may be partially explained by the fact that women, on average, tend to have smaller body sizes and lower alcohol tolerance, making them more susceptible to the harmful effects of alcohol at even moderate levels," the study authors explained.

“These findings raise the question as to whether adopting absolute or equivalent limits of intake among women compared to men, a movement occurring in some countries, may confer higher health risks on women, particularly in light of the narrowing gap in alcohol-related deaths among women and men in the US,” they added.

RELATED: 14 Celebrities Who Don't Drink

What This Means for You

This new research adds to a growing body of studies that support the theory that adults are at a higher risk of developing heart disease if they drink excessively.

Though the results highlighted a higher risk for women, the study authors urged that all sexes should stick to their recommended alcohol consumption limits, which was defined in the study as 1-14 drinks a week for men and 1-7 drinks per week for women.

In addition to adhering to these limits, you can also try these steps to monitor your drinking:

• Keep a record of how much you drink each week.
• Reduce binge drinking by spacing out alcoholic drinks with water—for every drink, have one glass of water.
• Do not exceed 5 drinks in one day for men, or four drinks in one day for women.
• If cutting back is challenging, consider talking to a doctor or joining a support group.

As more scientific research comes to light about the harmful effects of drinking alcohol, it's clear that having one too many during any one occasion could be putting your health at risk.

Now, a new study published February 7, 2025 in The American Journal of Preventive Cardiology is showing a troubling connection between excessive alcohol consumption and an increased risk of coronary heart disease (CHD), particularly for women, but also for men. Let's unpack the study's findings and what you need to know to maintain healthy habits for your heart if you do decide to drink.

RELATED: 5 Alcoholism Warning Signs, According to Experts

Excessive Drinking Habits and Heart Disease

The researchers, led by Jamal S. Rana, MD, PhD, of The Permanente Medical Group in Oakland, California, set out "to examine the associations between unhealthy alcohol use and risk of coronary heart disease (CHD) among women and men aged 18–65 years." They were supported by a grant from the National Institute on Alcohol Abuse and Alcoholism.

Over 432,000 U.S. adults with an average age of 43.5 were asked to self-report their weekly drinking habits.

The researchers categorized excessive drinking as more than 14 drinks per week for men and more than seven for women.

The results showed that, after a median follow-up of four years, those who drank above the recommended weekly limits had a 26% greater risk of developing CHD than moderate drinkers. When broken down by gender, women faced a 43% increased risk, while men had a 19% increased risk.

The researchers also looked at "heavy episodic drinking," which they defined as drinking five or more alcoholic beverages for men and four or more for women for at least 1 day in the previous three months.

They found that those who both drank excessively on a weekly basis and engaged in heavy episodic drinking had an even higher risk of CHD: 30% for men and a whopping 61% for women.

"Our observation of higher risk of CHD associated with exceeding alcohol consumption limits among women may be partially explained by the fact that women, on average, tend to have smaller body sizes and lower alcohol tolerance, making them more susceptible to the harmful effects of alcohol at even moderate levels," the study authors explained.

“These findings raise the question as to whether adopting absolute or equivalent limits of intake among women compared to men, a movement occurring in some countries, may confer higher health risks on women, particularly in light of the narrowing gap in alcohol-related deaths among women and men in the US,” they added.

RELATED: 14 Celebrities Who Don't Drink

What This Means for You

This new research adds to a growing body of studies that support the theory that adults are at a higher risk of developing heart disease if they drink excessively.

Though the results highlighted a higher risk for women, the study authors urged that all sexes should stick to their recommended alcohol consumption limits, which was defined in the study as 1-14 drinks a week for men and 1-7 drinks per week for women.

In addition to adhering to these limits, you can also try these steps to monitor your drinking:

• Keep a record of how much you drink each week.
• Reduce binge drinking by spacing out alcoholic drinks with water—for every drink, have one glass of water.
• Do not exceed 5 drinks in one day for men, or four drinks in one day for women.
• If cutting back is challenging, consider talking to a doctor or joining a support group.

Under the worst of circumstances, your treadmill workout can be both absolutely exhausting and unbearably boring, setting you up for a daily struggle. But don’t abandon your exercise routine just yet—the benefits are too big to pass up. By getting a minimum of 150 minutes of aerobic exercise each week, you’ll more effectively manage your weight and lower your risk of a range of chronic health conditions, including Type 2 diabetes, heart disease, and even cancer—meaning you could find yourself living a longer, healthier life.

Though that payoff would be worth a little pain, fitness experts say your treadmill workout doesn’t need to be such a slog. There are, in fact, many ways to make your time on the treadmill fly by, so you can get those steps in with what feels like little effort.

RELATED: This Simple Exercise Is the Equivalent of 10,000 Steps, and It Takes Just 30 Minutes.

​1. Measure time with music or strategic alarms.

Whether you’re lifting weights or walking on the treadmill, a great playlist of your favorite songs can help you glide through your workout. Ronny Garcia, CPT, a personal training manager at Blink Fitness, suggests using song lengths to mark time rather than looking at the clock.

"Make a rule to listen to the first 10 songs before you look at the time," he suggests. "This will help speed time up."

Or, you can cover up the timer on your treadmill with a towel and set an alarm on your phone.

"Counting down each second on the treadmill will only make the workout feel longer. Try to be present and enjoy the workout," recommends Kayleigh Ray, certified exercise physiologist (ACSM) and a running biomechanist at Treadmill Review Guru.

​2. Take walking tours of your favorite cities.

Tired of walking on a treadmill that goes nowhere? Clever TikToker Kenzie Kerby recently suggested watching walking tours of your favorite cities on YouTube while you get your steps in.

"Every city has one (or multiple)," Kerby wrote in her video’s caption. "I’m literally in Scotland right now," she said, treading a walking pad in her pajamas.

​3. Play with your pacing.

Another good way to keep your treadmill workouts interesting is by varying the pace of your stride. In fact, coach Amanda Grimm, PT, a certified running coach at We Run, says this is one of the best ways to watch time fly as you walk on the treadmill.

"You could create a speed ladder challenge by increasing the speed by 0.1mph every minute for five minutes, and then decreasing it back down," Grimm tells Best Life. "You can repeat this pattern throughout your workout, with a 5 minute easy pace cool down at the end. The frequent pace changes keep your body guessing and your mind engaged, helping to break up the monotony of a steady treadmill run."

RELATED: 6 Best Walking Workouts for Weight Loss.

4. Play music with a specific tempo.

There’s another way you can use music to your advantage while you walk. Grimm recommends playing your favorite upbeat tunes and trying to match your footfall to the beat of the music.

According to A Healthier Michigan, the tempo for a moderate-intensity walking workout is between 120 and 140 BPM. Some songs within this range are:

• "Girls Just Wanna Have Fun" by Cyndi Lauper (120 BPM)
• "Bad Romance" by Lady Gaga (120 BPM)
• "Since U Been Gone" by Kelly Clarkson (130 BPM)
• "Get the Party Started" by P!nk (130 BPM)
• "Beat It" by Michael Jackson (140 BPM)
• "Any Way You Want It" by Journey (140 BPM)

"This mindful approach creates a rhythm that can almost become meditative, helping you get into a 'zone' where time feels like it moves faster," Grimm says.

​5. Try a training app.

Your workout may be a challenge, but Ray says that you don’t have to go it alone.

"There are tons of treadmill apps with guided classes, virtual workouts, and social support," she tells Best Life. "These apps can help you immerse yourself in your workout and find a community. Some of these apps are subscription-based, but many are free. I recommend starting a free trial to find the right platform for you."

According to Garage Gym Reviews, some of the best training apps for walking are Strava, Fitbit, Nike Run Club, MapMyWalk, Apple Fitness+, and Charity Miles.

6. Experiment with interval training.

The experts also recommend using interval training as a way of dividing your workout up into distinct portions. Grimm notes that most treadmills come with pre-set programs that automatically adjust the pace and incline throughout the workout.

"Using these programs is a great way to add variety by simulating different terrains and mixing up the pace...as well as varying the demands on your body,” she suggests. "By letting the machine dictate these variations, you're able to focus on your effort and form, making the time pass more quickly, and keeping the workout engaging and interesting."

Garcia says you can also do this manually if you prefer, switching things up every four to five minutes: "Not only does this more closely mimic running or walking outdoors (where the terrain isn't likely to be perfectly flat), but it will also make your workout more dynamic and interesting."

RELATED: Why Walking Only 3,867 Steps a Day Is All You Need, Science Says.

​7. Compete with yourself.

Tracking your stats from one workout to the next can also help you stay motivated.

"Keep track of your distance, speed, or calories burned," Garcia suggests. "This will give you a more distinguished goal to work toward instead of counting the seconds for an hour to pass by faster. It will also give you a small sense of pride and motivation that you will want to repeat again."

​8. Listen to podcasts or audiobooks.

Music isn't the only way to distract yourself when you're running or walking on a treadmill—for "steady-state efforts" like long-distance treadmill walks, she recommends listening to a podcast or audiobook or watching your favorite show, Grimm suggests.

She says this is especially helpful when you're doing a longer, steady walk and don't have to concentrate on any settings. "Anything that captures your attention and keeps you entertained will help the time fly," she adds.

​9. Add affirmations.

Finally, Ray recommends reframing your negative thoughts about your workout and replacing them with affirmations.

"Remind yourself why you chose to work out today and how much further along your journey you will be for it," she says. "I’ve been injured and unable to run many times, so I like to remind myself that I don’t have to run. Instead, I get to run today, and I’m thankful for it."

Under the worst of circumstances, your treadmill workout can be both absolutely exhausting and unbearably boring, setting you up for a daily struggle. But don’t abandon your exercise routine just yet—the benefits are too big to pass up. By getting a minimum of 150 minutes of aerobic exercise each week, you’ll more effectively manage your weight and lower your risk of a range of chronic health conditions, including Type 2 diabetes, heart disease, and even cancer—meaning you could find yourself living a longer, healthier life.

Though that payoff would be worth a little pain, fitness experts say your treadmill workout doesn’t need to be such a slog. There are, in fact, many ways to make your time on the treadmill fly by, so you can get those steps in with what feels like little effort.

RELATED: This Simple Exercise Is the Equivalent of 10,000 Steps, and It Takes Just 30 Minutes.

​1. Measure time with music or strategic alarms.

Whether you’re lifting weights or walking on the treadmill, a great playlist of your favorite songs can help you glide through your workout. Ronny Garcia, CPT, a personal training manager at Blink Fitness, suggests using song lengths to mark time rather than looking at the clock.

"Make a rule to listen to the first 10 songs before you look at the time," he suggests. "This will help speed time up."

Or, you can cover up the timer on your treadmill with a towel and set an alarm on your phone.

"Counting down each second on the treadmill will only make the workout feel longer. Try to be present and enjoy the workout," recommends Kayleigh Ray, certified exercise physiologist (ACSM) and a running biomechanist at Treadmill Review Guru.

​2. Take walking tours of your favorite cities.

Tired of walking on a treadmill that goes nowhere? Clever TikToker Kenzie Kerby recently suggested watching walking tours of your favorite cities on YouTube while you get your steps in.

"Every city has one (or multiple)," Kerby wrote in her video’s caption. "I’m literally in Scotland right now," she said, treading a walking pad in her pajamas.

​3. Play with your pacing.

Another good way to keep your treadmill workouts interesting is by varying the pace of your stride. In fact, coach Amanda Grimm, PT, a certified running coach at We Run, says this is one of the best ways to watch time fly as you walk on the treadmill.

"You could create a speed ladder challenge by increasing the speed by 0.1mph every minute for five minutes, and then decreasing it back down," Grimm tells Best Life. "You can repeat this pattern throughout your workout, with a 5 minute easy pace cool down at the end. The frequent pace changes keep your body guessing and your mind engaged, helping to break up the monotony of a steady treadmill run."

RELATED: 6 Best Walking Workouts for Weight Loss.

4. Play music with a specific tempo.

There’s another way you can use music to your advantage while you walk. Grimm recommends playing your favorite upbeat tunes and trying to match your footfall to the beat of the music.

According to A Healthier Michigan, the tempo for a moderate-intensity walking workout is between 120 and 140 BPM. Some songs within this range are:

• "Girls Just Wanna Have Fun" by Cyndi Lauper (120 BPM)
• "Bad Romance" by Lady Gaga (120 BPM)
• "Since U Been Gone" by Kelly Clarkson (130 BPM)
• "Get the Party Started" by P!nk (130 BPM)
• "Beat It" by Michael Jackson (140 BPM)
• "Any Way You Want It" by Journey (140 BPM)

"This mindful approach creates a rhythm that can almost become meditative, helping you get into a 'zone' where time feels like it moves faster," Grimm says.

​5. Try a training app.

Your workout may be a challenge, but Ray says that you don’t have to go it alone.

"There are tons of treadmill apps with guided classes, virtual workouts, and social support," she tells Best Life. "These apps can help you immerse yourself in your workout and find a community. Some of these apps are subscription-based, but many are free. I recommend starting a free trial to find the right platform for you."

According to Garage Gym Reviews, some of the best training apps for walking are Strava, Fitbit, Nike Run Club, MapMyWalk, Apple Fitness+, and Charity Miles.

6. Experiment with interval training.

The experts also recommend using interval training as a way of dividing your workout up into distinct portions. Grimm notes that most treadmills come with pre-set programs that automatically adjust the pace and incline throughout the workout.

"Using these programs is a great way to add variety by simulating different terrains and mixing up the pace...as well as varying the demands on your body,” she suggests. "By letting the machine dictate these variations, you're able to focus on your effort and form, making the time pass more quickly, and keeping the workout engaging and interesting."

Garcia says you can also do this manually if you prefer, switching things up every four to five minutes: "Not only does this more closely mimic running or walking outdoors (where the terrain isn't likely to be perfectly flat), but it will also make your workout more dynamic and interesting."

RELATED: Why Walking Only 3,867 Steps a Day Is All You Need, Science Says.

​7. Compete with yourself.

Tracking your stats from one workout to the next can also help you stay motivated.

"Keep track of your distance, speed, or calories burned," Garcia suggests. "This will give you a more distinguished goal to work toward instead of counting the seconds for an hour to pass by faster. It will also give you a small sense of pride and motivation that you will want to repeat again."

​8. Listen to podcasts or audiobooks.

Music isn't the only way to distract yourself when you're running or walking on a treadmill—for "steady-state efforts" like long-distance treadmill walks, she recommends listening to a podcast or audiobook or watching your favorite show, Grimm suggests.

She says this is especially helpful when you're doing a longer, steady walk and don't have to concentrate on any settings. "Anything that captures your attention and keeps you entertained will help the time fly," she adds.

​9. Add affirmations.

Finally, Ray recommends reframing your negative thoughts about your workout and replacing them with affirmations.

"Remind yourself why you chose to work out today and how much further along your journey you will be for it," she says. "I’ve been injured and unable to run many times, so I like to remind myself that I don’t have to run. Instead, I get to run today, and I’m thankful for it."