Ahead, learn about the powerful anti-aging benefits of exercise, how exercise can support healthy aging at a cellular level, and find out which two types of exercise provide the most anti-aging benefits. 

RELATED: The 7 Longevity Secrets of Centenarians For Living Better

10 Anti-Aging Benefits of Exercise 

Before delving into the latest research on exercise and aging, here are some of the benefits of including exercise in our daily routine, no matter how old you are. 

• Improved Cardiovascular Health: Regular exercise supports cardiovascular health, reduces the risk of heart disease and stroke, helping keep the heart and blood vessels healthy.
• Enhanced Muscle Strength: Exercise maintains muscle mass and strength, which tend to decrease with age.
• Better Bone Density: Weight-bearing exercises help in maintaining bone density, reducing the risk of osteoporosis.
• Increased Brain Health: Physical activity boosts brain function and can slow the cognitive decline associated with aging.
• Improved Metabolic Function: Regular exercise helps in maintaining a healthy metabolism, which is crucial for avoiding metabolic disorders like type 2 diabetes.
• Stress Reduction: Exercise is known to reduce stress and anxiety, which can accelerate aging.
• Enhanced Telomere Length: Exercise helps maintain telomere length, protecting cells from the aging process. Read more below on what new research shows about telomere length and exercise. 
• Better Sleep Quality: Regular physical activity can improve sleep quality, which is essential for overall health and aging well.
• Improved Immune Function: Exercise can boost the immune system, helping the body fight off infections and diseases more effectively.
• Skin Health: By improving blood flow, exercise can contribute to healthier, more youthful-looking skin.

New Research Uncovers More Anti-Aging Benefits of Exercise 

Recent research published in the “Exercise and Sport Sciences Reviews” journal, titled “Exercise as a Therapy to Maintain Telomere Function and Prevent Cellular Senescence,” explores the relationship between physical activity and cellular aging​​. 

The researchers found that exercise transiently influences the expression, regulation, and activity of TERT/telomerase, which are crucial for maintaining the length and integrity of telomeres. 

What are Telomeres, and Why Are They Important When it Comes to Aging?

Telomeres can be thought of as the protective caps at the ends of our chromosomes. Telomeres protect our chromosomes — which contain our DNA — from damage. Every time a cell divides, its telomeres become a bit shorter. Over time, as we age, telomeres become too short to do their job effectively, leading to cell aging, and, eventually, cell death.  

This is why telomeres are often associated with aging. Maintaining the length and health of telomeres is believed to help slow down the aging process at a cellular level.

This recent study highlights that by safeguarding these telomeres and the overall genome, telomerase actively promotes cellular survival and hinders the process of cellular aging. This effect essentially increases cellular resiliency, thereby supporting healthy aging through regular physical activity​.

Exercise Slows Aging at a Cellular Level 

This study gives us another reason to regularly exercise. Regular physical activity can help maintain youthfulness at the most fundamental biological level. This research offers new insights into how exercise can be strategically used to enhance longevity and improve overall health and wellness.

What Type of Exercise Offers The Most Anti-Aging Benefits?

While any type of movement is better than no movement at all, some research has shown that certain types of exercise offer more anti-aging benefits than others. 

A study published in the European Heart Journal found that both HIIT and endurance training, but not resistance training, increased telomerase activity and telomere length, resulting in an anti-aging effect. 

Another study published in Cell Metabolism found that HIIT, in particular, was noted for its significant impact on mitochondrial function and reversing cellular aging, especially in older adults. For instance, participants over 65 experienced a 69% increase in mitochondrial respiration, a key process in cellular energy production​.

Exercise For Improved Quality of Life & Longevity 

The aging process is something we all go through, and it doesn’t matter how old you are — choosing to incorporate more physical activity into your daily routine is something that can impact your quality of life and overall health now and in the future. 

To get the most anti-aging benefits out of exercise, consider balancing your workout routine with endurance workouts (such as walking or jogging), in addition to HIIT, and strength training. And, don’t forget about the other foundational aspects of a healthy lifestyle. Get enough sleep, reduce stress, and eat well! All of these are essential components of any anti-aging strategy and can help you age well and feel your best.

Ready to kickstart your fitness journey and gain all the benefits regular exercise has to offer? Sign up for FitOn and get access to unlimited free workouts, including workouts for every fitness level.

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Plus, it’s an easy way to socialize and connect with friends or family without filling your already busy calendar. So, before the holiday mayhem begins, let’s break down all the science-backed benefits that come with moving your body outdoors so you can have a clear head and healthy mind all season long.

The Mental Health Benefits of Outdoor Workouts 

Studies have shown a proven correlation between outdoor workouts and reduced levels of stress, depression, and anxiety because of the “restorative” properties of natural environments. This is especially true for those who live in an urban environment and may be in a constant state of overstimulation. Getting outside for a workout even once a week can reduce cortisol levels while increasing serotonin levels, otherwise known as our “feel-good” hormones.

Similarly, if you work from home, it can be hard to disconnect from feeling “on” and actually allow yourself to be present during your workouts, or anything else for that matter. Getting outdoors in a new environment can give you that feeling of “being away,” allowing you to put your obligations in the back of your mind and be present for your workout. And even if you don’t have the time for a full workout, you can still get the mood-boosting benefits of nature and movement from a walk around the block or a walking meeting! It’s all about finding what works best for you.

If you don’t have open space to escape to, you can get similar benefits by going to outdoor spaces — especially during the fall season when foliage is peaking! This could be a public garden, a neighborhood park, or anywhere in nature where you have access to trees, hiking trails, or greenery! Even if you’re not able to move, these environments can also stimulate fascination and feelings of “being away.” Plus, you could always pack some workout equipment (like a yoga mat and resistance bands) and squeeze in a few reps as you enjoy the scenery. 

If that’s not an option, try bringing the greenery to you! Don’t undermine the benefits of gardening or yard work. Aside from boosting your mood and lowering stress, gardening has been shown to build strength and burn calories! Raking fall leaves and planting a seasonal fall garden is no easy feat!

Other Benefits of Taking Your Workouts Outdoors 

If you weren’t already convinced to exercise outside, the benefits of outdoor workouts go beyond your mental health. If you’ve been working out at home to save money, taking your workouts outdoors can increase your results and doesn’t cost a cent. 

Saves Time & Increases Time in Nature

If you’re lucky enough to live near open space, you can also cut down on commute time to and from the gym by just running (or walking, cycling, etc.) out the door and getting started on your workout right away (though don’t forget to warm up!) If walking, you can even try a walking meditation while surrounded by the beautiful (and stress-reducing) fall foliage.

You’ll Soak in the Sunshine Benefits

Many people are deficient in vitamin D, putting them at risk for bone density loss leading to osteoporosis and potentially other chronic conditions. One of the easiest ways to get vitamin D is to get in the sun! As a bonus, vitamin D has been shown to support mood, making an outdoor workout a win-win. 

Burns More Calories

Lastly, if you’re looking for a little extra calorie burn, you’ll be happy to know working out in the cool, crisp air can transform white fat into brown fat, a mechanism that burns stored calories to generate heat. Based on research, brown fat is activated in cold weather and during exercise. Plus, there’s additional research that suggests brown fat is more readily available during the winter months, meaning we could slightly increase our caloric expenditure with an outdoor fall workout! 

If it’s extra chilly, just make sure to prepare for the cold weather so you don’t end up with hypothermia.

RELATED: 10 Ways to Burn More Calories While Walking

You’ll Meet New People 

Aside from enjoying a new scenery, taking your workout outdoors comes with the added bonus of community. Before the weather gets too chilly, you’ll likely find lots of like-minded people getting their sweat on outdoors — it’s a great way to meet new people!

What You Need to Take Your Workouts Outside 

One of the other beauties of working out outdoors is you need very little equipment. Beyond the obvious cardio exercises like running, walking, or swimming, there are plenty of effective bodyweight resistance exercises to include in your routine. When heading outdoors, always start with sunscreen (yes, even in the fall and winter months) and the necessary layers if you’re exercising in the cold. And you wouldn’t forget your water bottle, would you?

Other than that, the rest of your equipment is up to you. If you know you’ll be on rough or irritating ground and plan on doing exercises that are on the floor like bicycles, planks, hip bridges, downward dog, hundreds, and pushups, then you’ll probably want to bring a mat (and we know just the one). If you want to add extra resistance to your workouts, resistance bands are your best bet. They’re light and easily portable. Plus, it’s an easy way to burn out your legs and glutes without the added stress of heavy weights!

If you want a little extra guidance for your outdoor workout, don’t forget your phone so you can press play on your favorite workouts on the FitOn app!

Getting Started With Outdoor Workouts 

Ready to reap all the benefits outdoor workouts offer? Take your FitOn workout outdoors! Try these FitOn favorites alongside some fresh air + sunshine and get ready to see just how good they leave you feeling!

Flexibility and stretching are important and one of the most overlooked elements of fitness. Open up your joints and lengthen your muscles with this feel-good stretch which will help you take away tension in your body and feel your best. You deserve it.

Some days a simple flow is still a bit much. Dial it back a notch with this simpler flow that shows you that moving and breathing is the key to a healthy & happy life. 

Get the best of both worlds with this lower body focused strength and cardio workout. Strength and cardio together will help sculpt all your major muscle groups. 

A Little Fresh Air Always Helps

Getting active outdoors doesn’t have to be complicated. Even a brisk walk around the block can do wonders for your mental health. If you love your indoor workouts but feel like your brain could use a boost, try adding one day of outdoor exercise to your programming or even try to get outside during your hectic day for a quick stroll to get the benefits of outdoor workouts.

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Similar to grabbing quick bites throughout the day to satisfy hunger when you don’t have time for a full meal, exercise snacking involves incorporating short bursts of physical activity into your routine when a full workout just isn’t in the cards. Whether it’s a short walk, a sweaty HIIT sesh, a quick and calming yoga flow, or a FitOn strength workout, exercise snacking enables you to enjoy movement in smaller, more manageable portions — even on your busiest days.

How to Snack on Exercise 

If long workouts don’t fit into your current busy schedule, there’s good news — some research shows that short bursts of high-intensity interval training may offer similar results as those who do endurance workouts. What does this mean? Rather than dedicate a whole hour block to fitness each day, utilizing short bursts of exercise can help you yield comparable results without sacrificing your time or schedule.

Of course, exercise snacking will look different from person to person, depending on your unique fitness goals and needs. However, no matter your fitness level or exercise goals, the trick here is to be consistent!

Not sure where to start? Keep scrolling! We’ve got you covered with quick and effective FitOn workouts that serve as the perfect snack. Plus, with FitOn, you can try some of the variety we’ve built for you right in the “for you” tab or browse each workout category and choose workouts that you can fit into your busy schedule. Haven’t joined our community yet? Sign up for free and get access to unlimited workouts and meditations.

5 Benefits of Exercise Snacking 

Exercise snacking goes beyond the benefits of regular strength training and cardiovascular exercise. Intermittent exercise throughout your day will:

#1 Enhance Cognitive Function & Benefit Your Brain

Studies have shown that regular physical exercise improves cognitive function. This includes improved memory and focus, reduced risk of age-related cognitive decline, reduced risk of depression and anxiety, and even improved sleep. However, you don’t need to work out for hours on end to see the results! In fact, according to a study published in Neuropsychologia, you can see brain benefits within just 10 minutes!

So, by inserting short bursts of exercise into your day, you’re not only helping your brain to fire up and stay focused again in the moment, but you’re also gaining long-term benefits by improving cognitive health and an overall well-being. 

#2 Help You Reach Your Weight Loss Goals

When it comes to weight loss, science shows that it doesn’t matter when you get in your workout, it just matters that you do it. Participants in this study all lost weight regardless if they did their workouts as one longer session or in multiple sessions per day. 

And if you’re still skeptical, there’s research to suggest that short bouts of exercise throughout the day not only yield similar benefits to longer workouts, but they also appear to have the most significant impact on reducing the risk for obesity.

#3 Reset Your Stress Levels

When you’re having one of those days, thinking about working out can feel like an additional layer of stress. We’ve all been there when we feel the clock ticking like we need to use every second towards checking off to-dos. However, short bursts of exercise can give you the relief you need to be able to push through a chaotic day, stay centered, and get everything done. Short bursts of exercise release endorphins, the feel-good hormone, put you back in the present moment and reduce levels of anxiety. Yes, please! Can we get a round of peace for the table, please? 

RELATED: A Holistic Psychologist’s Top 3 Self-Care Hacks For Anxiety 

#4 Give You The Perfect Pick-Me-Up

When you’re fatigued, exercising may not sound all that appealing. However, getting in a quick workout can actually give you the perfect energy boost. Even just ten minutes enhances blood flow and sends more nutrients to muscle tissue which gives your energy production an oomph. 

#5 Allow You to Live Your Life… and Maintain Your Fitness 

Most of us are busy crushing other goals outside of fitness. But that doesn’t mean you need to sacrifice your fitness goals! With exercise snacking, you can achieve the best of both worlds —  an amazing, full life and a strong, fit body. These short-duration bouts of movement allow you to do the things you love and get in the exercise that will help you look and feel your absolute best.

Quick “Snack” Workouts You’ll Love

Have 8 minutes to spare? Perfect. Grab your mat and prepare to work your entire body with Danielle Pascente! This quick HIIT workout will help you work up a sweat and boost your endorphins — the perfect way to boost your mood and combat energy slumps.

This as many rounds as possible workout with Danielle Pascente may sound daunting… but it’s just 14 minutes! Plus, you’ll target your total body, increase your heart rate and metabolic rate, and feel like you just put in an hour at the gym. Grab your dumbbells, roll out your mat, and hit play whenever you have 15 minutes of time during your busy day.

What if you could get a quick and effective workout without leaving your desk? Turns out, you can! This 10-minute barre-inspired workout with Sydney Belina is perfect when you want to burn and sculpt your arms with little time and little space — all you need is a chair!

If you’re spending 60 minutes doing cardio… try squeezing in 6 minutes! Yep, that’s all you need to rev your heart rate and boost your energy. This workout with Sydney Belina targets your total body and can be done anytime, anywhere!

Hungry For An Exercise Snack? Browse Our Pantry

Need some extra inspiration to get your exercise snack on? The FitOn app has a library full of quick, effective workouts. By fitting movement into your day where you can, you’ll cut down on commute time to the gym and keep your body guessing for optimal results.

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That said, a successful leg day doesn’t have to mean spending hours in the gym. In fact, you can get a great leg workout in just 10 minutes if you’re efficient with your time and choose the right exercises. High-intensity interval training (HIIT) workouts that incorporate cardio and bodyweight exercises — like squats, lunges, and deadlifts — can be incredibly effective for building strength and endurance in your legs. The best part? You can do these quick workouts anywhere.

Wondering where to begin? This FitOn 10-minute leg day challenge with Kenta Seki is the perfect place to start.

What to Expect

This 10-minute leg challenge includes a combination of strength and cardio exercises that target your lower body. The workout is designed to be high-intensity, which means you’ll be working up a sweat and burning calories in a short amount of time. While there are no instructed breaks, we’ve outlined some modifications below!

In this no-equipment workout, you’ll perform a total of 20 different leg exercises, for 30 seconds each!

Benefits of The Leg Day Challenge Workout

Improved Strength: The workout includes a variety of exercises that target your legs from different angles, which helps to build overall leg strength. 

Improved Cardiovascular Health: The high-intensity nature of the workout helps to improve your cardiovascular health by increasing your heart rate.

Quick & Convenient: This workout only takes 10 minutes, making it perfect for those who have limited time to exercise. Plus, it can be performed anytime, anywhere!

Increased Calorie Burn: The combo of strength and cardio exercises means you’ll enhance your calorie burn. Not to mention, working out your leg muscles requires a lot of energy to move, so they naturally burn more calories than smaller muscles in your body!

Enhanced Metabolism: When your heart rate increases (such as during this short-duration HIIT workout) your body burns more calories not just during the workout, but also for hours after the workout as your body works to recover and repair the muscles you worked. Studies have shown that HIIT workouts have a beneficial effect on metabolism, thought to be due to the impact HIIT workouts have on how energy is used in our skeletal muscles. 

Modifications Included

Need to modify certain moves or even up the intensity? No worries, you can use modifications in this leg day challenge to suit your needs! Whether you’re new to exercise, have any injuries, or want to level up your workout, here’s how to modify the workout to suit your fitness level.

To make the exercises easier:

• Slow down your pace to make it easier to control the movement
• In lunges and squats, don’t go as deep or low into the movement
• During balancing exercises (such as single leg deadlifts), rest your toes on the ground or use a chair or wall for balance support
• Take a few seconds to rest in between exercises if needed

To make the workout harder:

• Deepen your squat or lunge
• Complete the workout without pause or rest  
• Add dumbbells or ankle weights to the exercises to increase resistance
• Use the FitOn sculpt resistance bands while doing squats

Challenge Accepted: Get Stronger, Leaner Legs in Just 10 Minutes

With this quick 10-minute leg day challenge, push yourself to the limit and see results in just a few short minutes. Whether you’re a fitness enthusiast looking to switch up your routine or simply short on time, this workout is a great way to get the most out of your leg day and feel stronger and more energized than ever before. And remember, with modifications, this workout is suitable for any fitness level! So, what are you waiting for? Lace up your sneakers, grab some water, and challenge yourself to 10 minutes of work! Press play now to get started.

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How to Take Your Cardio Workouts to the Next Level

Add Sprints

Sprinting can turn your cardio workout into an interval workout — and research shows it can aid in weight loss, boost your cardiorespiratory fitness, and improve insulin function (a major fat-storage hormone). Go ahead and incorporate sprints into a variety of workouts, such as running, cycling, the elliptical, stair stepper, or rower. Plan on performing a 30-second sprint and then 4 to 4.5 minutes of recovery, suggests the American College of Sports Medicine (ACSM). This might be 30 seconds of exercise at hard effort, followed by recovery of a light effort, such as slow jogging, cycling, or walking. Repeat 3 to 5 times. 

A 30-second sprint might feel like too much at first, so go ahead and start with shorter intervals (even as low as 6 or 8 seconds) and follow that up with a long enough recovery for your heart rate to decrease and your breathing slow again before starting the next sprint.

Switch Your Activity

The guidelines for exercise include getting in 150 minutes per week of moderate-intensity exercise, such as brisk walking. However, if you don’t have the time, turn things up a notch. You can reap the same benefit with 75 minutes of vigorous-intensity exercise — and yes, that’s cutting your workout in half. Make your walk a jog or run, swim laps, play singles tennis or pickleball (instead of doubles), or cycle on a hilly (not flat) route.

Add in Active Recovery

If you’re doing a high-intensity interval training (HIIT) workout, you’re probably feeling sweaty and tired at the end. But instead of sitting down with your bottle of water, consider going for a jog. People who followed up a HIIT session with a 15-minute moderate jog improved certain measures of fitness better than those who sat down, one study found. The jog didn’t actually help their muscles recover, but rather was a way to prolong the benefits from the HIIT session. So, crank down the intensity, and keep things going just a little longer.

RELATED: The Best Rest Day Activities to Support Active Recovery

How to Take Your Resistance Training Up a Notch 

Increase the Weight

Quick check: What weight are you lifting right now? If you can power through your reps easily with your current weight, pick up a heavier load for your next set of squats or shoulder presses. Lifting heavier builds muscle strength better than lighter loads, finds a review of more than 20 studies. 

To know if you’re lifting the right weight, you should be able to do about 8 to 12 reps before fatiguing. If you can crank out 15 or 20 no problem with your current weight, then that’s when you know it’s time to increase the load. Make sure, though, that you’re not going too heavy. You still should be able to perform each rep with proper form, which ensures you’re using your muscles as intended to lift the weight and safeguards against injury.

Add HIIT to Strength

HIIT is not just for cardio. HIIT is for strength work, too. Doing both together delivers the best of both worlds: better cardio fitness, blood sugar control, major calorie burn, and increased muscle mass, according to the International Sports Sciences Association. 

One way to make this happen is by alternating between cardio and strength moves. In this instance, your cardio periods would be the “work” portion of HIIT, while strength would be done as an active recovery. For example, do box jumps followed by pushups, then burpees followed by squats. The result is a full-body workout.

Give these HIIT-Strength workouts a try:

• Complete Strength
• One-Tough Bata
• Lit HIIT

Adjust the Rest Between Sets

The time you rest in between sets matters, and when it comes to improving your strength, make sure you rest for 60 seconds to 120 seconds — or more! — in between sets, research suggests. That might be shorter or longer than what you’re doing now. The research found that for newbie lifters, they’re best off going for 60 to 120 seconds of rest between sets. 

More experienced lifters, however, should allow for more than 120 seconds between sets to max out strength gains. (Though, more than five minutes is probably too long.) Longer rest isn’t slacking — it allows your body a chance to recover so that it’s not too fatigued going into the next set. Then, you can really go after it again, lifting (or increasing) your weight and completing the intended number of reps, without having to cut yourself short. 

So, how do you know if you are resting “enough”? You should feel psychologically and physiologically ready for the hard work ahead, the authors say. 

Take it to The Next Level, No Matter Your Workout or Fitness Level

How to increase workout intensity, made easy! With these easy-to-implement tips, take your workout to the next level, no matter where you’re at in your fitness journey! Simple fitness hacks like adding rests between your sets, upping the weight, adding in HIIT and sprints, and prioritizing active recovery are some simple ways to level up your workouts. Give these a try for a next-level fitness experience!

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And truthfully, you’ll be amazed at how sore you can feel the next day after an effective home workout that hits all the right spots. From low-impact sculpting workouts to sweaty HIIT exercises, there’s something for everyone. Whatever your home fitness level or goals, we got you covered. So, are you ready to burn some major calories and sculpt your muscles? Muster up some self-motivation, press play on the FitOn app, and get ready to see results. 

Sweat It Out at Home With These 10 Equipment-Free Workouts 

#1 Rapid Fire 

Prepare to torch some major calories and release those feel-good endorphins! This low-impact cardio kickbox workout with Kenta Seki will get your heart rate pumping without stressing your joints. No equipment (or kickbox experience) needed! All levels are welcome. Hit play on the FitOn app and prepare to sweat it out with this full-body workout. All you need is 14 minutes!

#2 Smash Strength

Who said you need weights to build strength? Using only your own body weight, Breann Mitchell will guide you through this 22-minute total body workout to help you increase your strength and build lean muscle mass — without an ounce of equipment. Challenge your muscles and prepare to get shaky! 

#3 Bodyweight Sculpt

Activate all those slow-twitch muscle fibers and burn it out with this 17-minute Bodyweight Sculpt exercise. Bree Koegel takes you through a circuit routine that will target the whole body and sculpt those long, lean lines. Low impact, but high burn!

#4 Fast HIIT

This Fast HIIT Cardio workout with Caroline Pearce will challenge your body and your mind as you push through the intensity! With just 12 exercises, 1 finisher, and 17 minutes, this high-intensity workout was designed for maximal benefit in minimal time! It will be over before you know it, but the post-workout effects will be long-lasting! 

#5 Abs & Booty

Sculpt your abs, lift your booty, and strengthen your whole body with this no-equipment Pilates workout. Cassey Ho will guide you through this 23-minute Abs & Booty workout that will deliver total body results. The perfect at-home workout! 

#6 Metabolic Ab Smash

Don’t be fooled, you’re working more than just your abs in this 20-minute strength Metabolic Ab Smash workout! While you’ll undoubtedly sculpt and chisel the muscles of your core, Jeanette Jenkins really puts you to the test with added intervals of cardio. Burn fat, fire up your metabolism, and have fun while doing it!

#7 Meditate and Stretch

The perfect workout for rest and recovery days or anytime you want to unwind and release some mind and body tension. In this Meditate and Stretch class, DeAndre Sinette guides you through an 18-minute stretch, finishing with a calming meditation. After all, meditation is like exercise for the brain!

#8 Pilates Pump

This Pilates cardio class is the perfect combo of sculpting Pilates moves and a rush of cardio. This no-equipment class only requires 21 minutes and is sure to leave you feeling good! 

#9 Total Thigh Burner

The best moves for your inner and outer thighs in one fun and effective 15-minute workout. This zero equipment Total Thigh Burner, led by Cassey Ho, will sculpt, tighten, and tone all those hard-to-activate muscles. Your legs and booty are the primary targets, but your whole lower body will benefit! 

#10 Crunch Time

10 minutes is all you need to fire up your core and feel the burn! In this bodyweight-only ab workout, Trainer Kenta Seki guides you through an ab burner routine that will challenge and chisel your core. With no equipment needed, you can press play on the FitOn app and do this anytime, anywhere! 

Elevate Your Home Fitness Results With Equipment-Free Workouts

With the right training regimen and mindset, you can see amazing results from equipment-free workouts. When it comes to reaching your fitness goals, consistency is of the utmost importance. These home workouts will give you the mental and physical boost you need to stay focused on your fitness, even from your living room. 

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Ahead, learn the benefits of walking for fitness and why it might become a more regular addition to your weekly fitness routine.

RELATED: 17 Simple Tips to Add More Walking Steps to Your Day 

The Benefits of Walking 

There’s a reason why walking is recommended in just about all fitness regimes and healthy lifestyle plans — because it comes with a host of health benefits! And while there are certainly physical benefits, the mental and emotional benefits of walking are equally as powerful.

For starters, walking for fitness could help support weight loss, increase longevity, improve heart health, decrease your risk of diabetes, and may even help you become more creative.

The takeaway? It really just helps you start to feel better overall! 

Walking fitness is one of the easiest things to do to get you moving. For most of you, all you need to do is lace up your sneakers and leave your house! And, there’s no one best way to get your steps in. According to research, walking can be just as effective whether you do it in little bursts throughout the day or in longer bouts at once. It’s about making it work for you and your schedule! 

So if you work a desk job, let this serve as motivation to move! Get those steps in and avoid the many risks of a sedentary lifestyle. 

RELATED: The Amazing Benefits of Walking

What is Walking For Fitness?

Before we go further, what is walking for fitness?

As a type of LISS workout, walking is an aerobic exercise that is performed at a moderate to low intensity for a sustained period of time. Instead of leisurely strolling through your neighborhood, you’ll want to focus on increasing your heart rate, reaching a certain number of walking minutes per day, wearing the proper gear (such as supportive sneakers), and maintaining proper walking form. 

While there’s no right or wrong way to add walking into your fitness routine, you’ll want to make your walks intentional. This means taking your goals, fitness level, CDC activity recommendations, and schedule into consideration when creating a fitness walking plan.

How to Get Started With Walking Fitness?

Good news — if you have a pair of sneakers, you’re ready to start a walking fitness routine. However, it’s important to set yourself up for success. Like any new workout plan, it’s easy to have the best intentions but lose focus along the way. These five steps will help you reach your fitness goals with walking. 

#1 Set a Weekly Goal 

Your walking routine will be an important part of reaching your fitness goals, but balance is key! When it comes to staying healthy, strong, and fit, a balanced routine is one that includes cardiovascular, strength, flexibility, and mobility training. 

Again, this will look different for everyone. If you’re just getting started with your fitness routine, maybe you add in a FitOn yoga flow and mobility class and build from there. If you’re more advanced, try planning your walking routine around your strength training days. You can walk before or after resistance training, at a different time of day, or even on different days. 

#2 Schedule Your Walks

To ensure you reach your weekly goal, schedule your walks like meetings. After all, studies show the habits that stick are the ones you do on a regular basis (and at similar times each day/week). 

Say you want to walk 30 minutes a day, five days per week. You could do one long 30-minute walk, or you could break it up. Maybe you take two 15-minute walks, or maybe even three 10-minute walks! Just make sure you’re staying consistent with your schedule. 

#3 Always Know Your “Why”

Remember when you read the section on the benefits of walking a couple of minutes ago? That was fun, right? You started to visualize a happier and healthier version of you. It felt good, and you felt motivated. But life happens. Schedules get busy, and motivation is fleeting. You may find yourself feeling super inspired some days and the complete opposite on others. This is why it’s so important to know your why.

Write it down and visualize yourself as that calmer, more motivated, and inspired version of you. The one that sticks to his/her walking routine! 

And on the days where motivation is nowhere to be found, go back to your “why” — Some days may feel tougher than others, but know you’re walking your way towards your goals. Don’t give up! 

RELATED: How to Set Fitness Goals That Stick

#4 Start a Walking Journal 

While physical changes happen more gradually, the mental benefits from walking exercise can be pretty instantaneous. Really instill this gratification by writing down how you feel after each walk (or at the end of the day). This will help solidify your new walking habit unconsciously, making it that much easier to stick to. As your brain realizes how good it feels after each walk, it will actually start telling you to walk on a subconscious level!

You can even use this journal to record your walks throughout the week. Several walks to the coffee shop + a walking meeting + your planned scheduled walks… and everything in between! It adds up quicker than you think — take a moment to appreciate all your hard work!

#5 Enhance Your Walking Routine 

Adding some flavor to your walks makes them even more fun, which makes you more likely to keep taking them. 

Here are some ideas: 

• Jam out to our favorite tunes (it may even boost your energy & performance!)
• Listen to a podcast or audiobook
• Invite a friend to join you (or give them a call and walk + talk)
• Schedule a walking work meeting
• Bring some resistance bands and squeeze in a circuit workout. Think: squats, glute bridges, and monster walks!

#6 Finish With a Stretch 

Similar to any other workout, your walk requires a proper cool down. It will reduce the risk of injury, prevent muscle soreness and tension, and help improve flexibility.

Roll out your mat for a self stretch, or try these guided FitOn mobility and stretching workouts:

• Calf & Shin Mobility with Dr. Kelly Starrett from The Ready State 
• Healthy Knees Mobility with Dr. Jen Fraboni
• Total Joint Mobility with Caroline Pearce 

Try These Walking For Fitness Home Workouts

What happens if you can’t get outside for your walk? No stress! Simply press play on our favorite 17-minute home Walking Fitness routine with FitOn trainer Bree Koegel. You’ll end up walking a whole mile to high-energy music that will put a pep in your step (literally). 

Get in a daily walk routine. This is the perfect low impact workout that helps you achieve your daily steps. It’s time to walk it out together.

It’s a walking cardio party. Get up, move your body, and get to feeling good.

Make Walking For Fitness Work For You! 

Adding walking to your current fitness routine is a great way to get the blood flowing, get an extra dose of vitamin D and fresh air, and squeeze in a low-impact workout! But, it’s always a good idea to have a backup plan in place and anticipate the roadblocks before they come (bad weather, darker days, or maybe just boredom!) When life happens, head to the FitOn app for motivation and workouts to help you continue making strides toward your goals!

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The Science on Habit Making 

According to research, long-term habits are ones you do on a weekly, routine basis, implementing them at consistent times throughout the day. While it’s common knowledge that it takes 21 days to make or break a habit, science suggests it can be anywhere from 18-254 days. Like most things, it’s not so black and white! It depends on your goals, support system, lifestyle habits, motivation, and overall health, among other factors. The key to making a habit stick is continuously repeating the desired habit or behavior. The more you repeat the behavior, the more likely it is to become a habit!

Ahead, we’re sharing our top tips on how to make exercise a habit (one that sticks)!

9 Simple Tips to Make Exercise a Habit 

#1 Set Out Your Clothes 

One of the best ways to make exercise a habit is to plan ahead and eliminate any factors that stand between you and your workout. Setting out your workout clothes the night before makes it easy for you to throw on your outfit and hit the gym — before you have time to make excuses or get distracted! If you make this a mindful part of your morning routine, it will soon become habit! 

Not a morning person? Plan ahead by packing your workout clothes in your work bag so that you’re ready to move whenever the opportunity arises in your day.

#2 Plan Your Workout 

Draft up a rough workout schedule for the week, so you have a plan in place! Maybe you do an arm toning workout on Monday, a FitOn HIIT sesh on Wednesday, get a brisk walk in on Thursday, and finish out the week with yoga or Pilates. Having a plan in place will help you stay motivated and committed to your goals and your workout routine. Repeating this at the beginning (or end) of every week is a great way to make exercise a habit.

RELATED: The Ultimate Guide To Starting A Home Fitness Routine  

#3 Pencil It In 

Now that you have a schedule in place commit to your schedule! Add it to your calendar as if it were a meeting — you can even think of it as a meeting with yourself. And just like any other meeting, if you continuously blow it off, your goals will be that much harder to reach. So, schedule in a FitOn workout, block off your lunch break, and show up prepared and ready to go!  

#4 Find a Workout Buddy

Even the most motivated people go through periods where they find themselves unmotivated. We’re human, it’s bound to happen! One way to steer clear of this workout rut? Enlist a workout buddy! It can be easy to skip your workout or make excuses if you’re purely relying on self-motivation to keep you accountable. But, according to research, if you have someone on the other end depending on you, you’re more likely to commit to a routine and follow through! Plus, working out with a buddy is more fun. A little friendly competition, anyone?  

Want to invite your friends and family to get in on the fun? Inviting friends to FitOn is easy! By going to the friends tab in the app, you can select friends from your contacts and send them an invite.

#5 Take Your Work Calls On The Go

Ever heard of walking meetings? If work allows, plan your calls and meetings on the go. Whether it’s a virtual call or in-person lunch, hitting the pavement and walking while talking is a great way to get some movement in (while effectively managing your time and busy schedule). Plus, exercise has been shown to increase productivity and boost creativity! A win-win.

#6 Find A Workout That Makes You Feel Good 

HIIT workouts may be trendy, and your BFF might get the toned, lean arms you’ve always wanted from her Megaformer Pilates class, but that doesn’t mean they’re the best workouts for you. If you love them, amazing! But the important thing is finding a workout that makes YOU feel good and is best for YOUR body! Sticking to a workout routine is all about finding a workout that makes you feel good both inside and out.

Need some help getting started? Hit play on the FitOn app and head to our workout library. With everything from Pilates to HIIT to strength training and yoga, you’ll be sure to find something that works for you and your needs!

#7 Set Small, Attainable Goals

Think about how good you feel when you check off your to-do list or crush your goals. It feels pretty motivating, right? Well, that’s the basis behind this hack for how to make exercise a habit! As they say, slow and steady wins the race. Rather than setting unrealistic goals and getting down on yourself for not hitting the mark, set yourself up for success by starting small. Say goodbye to that “go big or go home” mentality, and invite in a healthier mindset with small, actionable steps. 

Instead of making your goal workout seven days a week, start with a goal of three days, maybe four! And, these workouts don’t have to be hour-long gym sessions or boutique fitness classes, either. You can get all the benefits with a 15-minute workout in your kitchen. If you’re still feeling motivated to move on those other four days, does that mean you can’t? Of course not! But, think of it as a bonus! You hit all your exercise goals, plus even more! Sometimes these mental tricks help us form a habit by reinforcing positive behavior and a positive mindset. Plus, with these small goals, you’ll be laying a solid, sustainable foundation for those larger long-term goals you want to nail. 

RELATED: How to Set Fitness Goals That Stick

#8 Commit to Just 5 Minutes 

Speaking of small goals, commit to a daily 5-10 minute workout. Even on the busiest of days, we all can squeeze in a quick five minutes of movement! Maybe you do a 5-minute ab burner, complete 50 burpees with 5 spurts of 10 burpees spread out throughout the day, or lace up your sneakers for a mile walk or jog with your pup. After a while, you’ll crush these 5 to 10 minutes without even thinking — you may even notice yourself racking on the minutes! 

#9 Plan Recovery Days Into Your Schedule

You’re working your body hard in the gym, you’re eating the right foods, and you’re even making a conscious effort to reduce the stress in your life. But part of seeing the results you are working so hard for includes prioritizing recovery days too! Without rest, your body won’t have the proper time to recover, and it could actually plateau and hinder your results. Plus, you run the risk of burnout. So, just as you look forward to your workouts, start looking forward to your recovery days, too!

RELATED: What is Overtraining Syndrome + Why it May Stall Results 

The Takeaway 

Think outside the box and find creative ways to get moving! Remember: movement isn’t limited to planned workouts or fitness exercises. Think: taking the stairs instead of the elevator, walking to get a coffee versus driving, going on a hike or bike ride, and even taking your dog for a longer than usual walk. All movement is beneficial movement! And the more you move, the better you’ll feel. The better you feel, the more motivated you’ll be to keep moving! See the cycle happening here? That’s how healthy habits are formed. 

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But what we really want to know is which is more effective when analyzing strength training vs. cardio! Spoiler alert: Both cardio and strength training are important components to a well-rounded fitness routine. So, don’t completely ditch one for the other! Here’s why. 

Strength Training For Weight Loss 

Resistance training is great for helping you burn fat. In fact, picking up a pair of weights has been shown to help healthy people who are exercising decrease both their total body fat percentage and visceral fat percentage, according to a systematic review and meta-analysis in Sports Medicine in 2021.

If you’re not exactly sure how to get started, download the FitOn App for some major motivation! And if you’re wondering how often you should workout, the Centers for Disease Control and Prevention (CDC) advises doing at least two days of strength training per week. This should be a full-body routine that works the major muscle groups, like your upper and lower body and core. 

Strength exercises may include moves like squats, lunges, pushups, push-presses, mountain climbers, deadlifts, rows, glute bridges (and many, many more). Resistance is added through your body weight, free weights/kettlebells, weight machines, or exercise bands. If you are using weights, remember to start off with those that are challenging but not overly heavy. 

RELATED: 9 Secrets to Building Muscle Strength

Cardio For Weight Loss

Time to get your heart pumping because, yes, cardio can help you lose weight. In a meta-analysis on seven clinical trials, researchers concluded that aerobic exercise increased weight loss, though you likely have to stick with a program for longer than 10 weeks. But, this makes sense — we know consistency is key! 

The CDC advises fitting cardiovascular exercise into your weekly routine — it should be the base of all your fitness activities. You have a few options with how to divvy this up during the week. It’s like choosing your own adventure!

• Aim for 150 minutes of moderate-intensity aerobic exercise (such as walking) per week broken up throughout as you see fit. The popular recommendation is 30 minutes, five days per week, which allows for some rest or recovery days in there. 
• Crank up the intensity and aim for 75 minutes of vigorous-intensity activity per week. That might be running or HIIT sessions (high-intensity interval training). 
• Mix up moderate and vigorous-intensity exercise at least two days per week.

By the way, cardio is more than just walking or running (though those are both great options). You can also try swimming, biking, using an elliptical, rowing, jumping rope, or step aerobics, says the Cleveland Clinic.

Strength Training vs. Cardio: Is One Better Than The Other?

The jury is out on this one! In an ideal world, both cardio and strength training will be part of your fitness routine. But, some research suggests aerobic exercise has a bit of an edge. When comparing aerobic versus resistance exercise, the heart-pumping activity leads to greater weight and fat loss, reports a systematic review and meta-analysis on about 150 studies in the journal Obesity Reviews in 2021. 

With that said, the differences were small — compared to resistance, cardio helped people lose about two pounds more. But, resistance exercise plays an important role in lessening the loss of muscle during weight loss. It’s common when you lose weight to lose both muscle and fat in the process. Maintaining muscle mass is something you want to strive for because it will keep your metabolism humming since muscle burns more than fat. 

The Bottom Line

The takeaway? Get your heart pumping by sweating it out with aerobic exercise and picking up a pair of weights. When it comes to strength training vs cardio for weight loss, both have unique strengths (no pun intended). Together, they make an effective plan! Cardio may torch more calories, while strength training burns fat while maintaining muscle mass. And both are critical to keeping your metabolism up during weight loss. So, if you want to see the best results, keep it balanced! 

If you haven’t joined our community yet, sign up for free and get access to unlimited free workouts, including strength and cardio workouts you can do from anywhere and at any time!

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If not, one of the best things you can do — aside from stop scrolling social media before bed — is to exercise. And yet, being physically active might be the last thing you want to do when you’re tired. Research, however, shows that it can perk you up, defray fatigue, and help you nab better sleep in the future. In other words, do that workout today, and your future self will thank you. Ahead, we’re breaking down exercises for better sleep (hint: there’s something for everyone).

How Exercise Affects Sleep

Exercise is great for your sleep, leading to longer sleep times and better sleep efficiency, a measure of the ratio of time one spends asleep in bed (versus awake), according to a review in Advances in Preventive Medicine. Researchers think that several factors may be at play: exercise may help regulate circadian rhythms, can physically tire you out for sleep later, and may also counteract anxiety and depression (both of which lead to poor sleep), notes Cleveland Clinic.

RELATED: The Ultimate Guide to Sleep

5 Exercises For Better Sleep 

Good news, any type of physical activity — whether it’s walking, running, lifting, yoga, or dance cardio — will prep your brain and body for better sleep ahead. But before you get started with any exercise, check in with your body. It’s a good idea to choose the type of movement that feels good and doable for you at that moment. For example, after a poor night’s sleep, you might not feel physically up for or motivated to go on a long run — and that’s completely fine. Instead, participating in yoga might feel better. That said, any of the following workouts can be included in your good-sleep arsenal:

#1 Running

Aerobic exercise triggers feel-good chemicals called endorphins and increases the amount of deep sleep you get, notes Johns Hopkins Medicine. Vigorous exercise may also decrease the risk of developing anxiety or depression, notes the Anxiety & Depression Association of America.

Tips for Running

Aerobic exercise, like running, can be invigorating, so it’s recommended to do it earlier in the day, at least one to two hours before bedtime. But if you love a late-night jog, try pairing it with a calming evening stretch routine to support your sleep (and tight muscles)!

#2 Deep Breathing

If you lay awake at night and can’t drift off to sleep, your body and brain may be in a state of “hyper-arousal.” Meaning, your stressed “fight-or-flight” sympathetic nervous system is active, while your rest-and-digest parasympathetic system is not. The idea is to flip the two states, as stimulating this rest-and-digest system will calm you down. Deep breathing can be an effective exercise to help you do just that, thus helping you relax and fall asleep. 

Tips for Deep Breathing

Lay in bed on your back. (It may help to gently place your hands on your stomach.) Slowly and deliberately inhale, filling your belly with air. Then slowly exhale. Repeat for as many breaths as you need. 

#3 Yoga

Before bed, going into a nice downward dog or resting in a child’s pose can help you prepare for sleep. In fact, a 2020 review and meta-analysis on 19 studies, found that 16 of the trials concluded that yoga improved sleep quality in women compared to a non-active control group. It may be the mindfulness component of yoga that increases melatonin levels and decreases arousal to help you calm down, which leads to a more restful night. One to try tonight: Child’s pose. 

Tips for Child’s Pose

This is a great posture to call on any time you need to ground down and quiet your mind. New to child’s pose? Follow these instructions! 

Step #1: Kneel on the floor, sitting on your knees.

Step #2: Lean forward to place your forehead on the floor. Your butt should stay on your heels. Arms should be above your head.

Step #3: Slowly move your arms down by your sides so that your fingertips are by your toes. Hold for as long as feels good and comfortable.

#4 Walking

Don’t undermine the benefits of walking for fitness! Sometimes a good walk is all you need to clear your head, which in turn can support your sleep. In fact, research in Sleep Health shows that walking regularly over four weeks bettered people’s sleep quality. Women in that study who reported logging more steps during the day said that they had better and longer bouts of sleep.

Tips for Walking

Grabbing a friend to walk with, tuning into a podcast you love, or listening to an audiobook can help fire up the motivation to get out there for a daily walk. Ramp up by aiming to walk a certain number of steps further than yesterday (for example: 1,000 extra steps today) and slowly increase over the weeks until you’re in a good rhythm.

#5 Strength Training

Compared to people who report doing no resistance exercise (such as with free weights or body-weight exercises like pushups, lunges, and squats), those who do any type of strength training are less likely to say they get poor or very poor sleep, finds a 2020 study that looked at nearly 24,000 adults. While researchers aren’t exactly sure why, they note that strength training improves cardiometabolic health, mood, and physical function, each a factor that can better sleep.

Tips for Strength Training

When it comes to sleep, research is mixed on if the timing of your strength training session matters. Some show that it doesn’t matter when you do it, while others show that earlier in the day is better. With that said, there is research that has found strength training 1.5 hours before bed actually leads to more deep sleep, too. Remember: everybody is different. So naturally, different routines will work better for some than others! If your schedule allows, experiment with the timing of exercise that’s best for you. Notice that a late-night workout keeps you up later? Try to move it up an hour or two and see if that makes drifting off easier.

RELATED: The Connection Between Strength Training & Better Sleep

The Takeaway

Any type of exercise will help you get better sleep. The key is keeping up with regular physical activity or movement that you enjoy doing. Ready to get started? Download the FitOn app to gain access to unlimited free workouts and meditations. 

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