“Aerobic exercise and strength training are important throughout life and especially during menopause, thanks to their cardiovascular benefits,” says Midi’s Chief Medical Officer Kathleen Jordan, MD, a specialist in midlife weight management for women. “From brisk walking to running to cycling, any activity that gets your heart rate up counts. And regularly engaging in exercises with weights or resistance bands helps keep your muscles strong and limber. Building and maintaining muscle supports metabolism and contributes to your overall strength and energy.”

Ready to get moving and prioritize the workouts that matter most for your well-being during this transformative stage of life? Read on to find out why exercising through menopause can be so beneficial and which workouts clinicians at Midi Health—the largest virtual care clinic specializing in perimenopause and menopause—recommend. 

Why Estrogen Matters

First things first: Let’s explain what’s going on in your body that may cause a shift in how strong you feel. A lot of it boils down to what’s happening with estrogen. Estrogen plays a crucial role in maintaining bone density and muscle strength. As this hormone declines during menopause, women may experience a range of changes, including bone loss and a reduction in lean muscle mass. 

Estrogen helps bone-forming cells called osteoblasts function effectively, keeping bones strong. So when estrogen drops in the years leading up to menopause and after, the risk of osteoporosis increases, with up to 10% of bone mass being lost in the first five years after menopause. Osteoporosis is a significant concern for post-menopausal women, affecting about one in ten worldwide. Bone mass loss typically happens without symptoms, making it important to take proactive steps to protect your bones. You may not even realize you’re at risk until you break a bone.

On top of that, the deck is a bit stacked against you as you get older, in that you may experience anabolic resistance, which makes building muscle harder. Starting around age 30, women lose 3-5% of muscle mass per decade, and the rate accelerates to 1-2% loss per year after age 50. This is where exercise comes in—it can help slow the rate of muscle loss and help you build stronger muscles and bones in the process, at any age. 

The Exercise Prescription: What to Focus On

While aerobic and strength training exercises are essential throughout life, they become especially important during menopause to protect cardiovascular health, bone density, and muscle strength. Here are four types of exercises to prioritize:

Weight-Bearing Exercises 

Weight-bearing exercises are critical for building and maintaining bone strength. Activities like walking, stair climbing, gardening, and even jumping rope all place healthy stress on the bones, stimulating osteoblast activity. This simple yet effective approach can help prevent bone loss.

For a guided weight-bearing workout, press play on this FitOn walking workout. This intermediate walking workout is designed to elevate your heart rate without impact on your joints.

Strength Training 

Strength training is key for counteracting muscle loss, building lean muscle, and boosting metabolism. When muscles grow stronger, they also exert stress on bones, helping to fortify them. Lifting weights, using resistance bands, or performing body-weight exercises (such as push-ups, squats, and lunges) are all great ways to build strength. Plus, lean muscle burns more calories at rest, which is beneficial for weight management. 

Join Debbie Siebers in this FitOn Bone Health Strong workout, which includes a yoga flow warm-up, followed by weighted exercises for the upper and lower body. 

Balance Exercises 

Maintaining balance is crucial for preventing falls and reducing the risk of fractures. As we age, balance tends to decline, so incorporating exercises like tai chi, yoga, or simple stability exercises can enhance coordination and stability. These exercises are particularly important for maintaining mobility and reducing injury risk.

Browse the tai chi and yoga categories in the FitOn app for access to unlimited free workouts that will help you build strength and support stability. 

Posture Exercises 

Many of us experience poor posture due to prolonged sitting or slouching over devices, which, over time, can place unnecessary stress on bones and joints, increasing the risk of discomfort and injury. Posture-focused exercises, like stretching and spinal alignment techniques, can help prevent muscle tension and encourage proper body mechanics.

Try this quick neck stretch class with FitOn trainer Kenta Seki, or browse the stretch category for more guided workouts to help ease muscle tension and support proper alignment. 

The Benefits of Exercise During Menopause

Engaging in regular exercise (aim for at least 150 minutes of moderate aerobic activity per week and at least two strength-training sessions) offers numerous benefits for menopausal women, including:

• Reduced menopausal symptoms, such as hot flashes, night sweats, and insomnia.
• More muscle strength and overall physical function
• Improved mood and feelings of well-being 

The Takeaway: Don’t Wait to Start

The menopausal transition can bring several challenges, but prioritizing bone and muscle health through targeted exercises can help reduce the impact. Don’t wait to start building an exercise routine that supports your long-term health. Consistency is key, so choose activities that you enjoy and can sustain over time. Your future self will thank you.

Ready to start building an exercise routine you love? Sign up for FitOn and gain access to thousands of free workouts, including workouts to help protect your bones, build muscle strength, and support mobility.

Looking for support for your perimenopause or menopause symptoms? Book a virtual visit with a Midi Health clinician who specializes in women’s midlife health.

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RELATED: The Anti-Aging Benefits of Exercise, According to Research

The Importance of Prioritizing Fitness Later in Life

You’re probably well aware that staying active is important for your health. Maybe you’ve heard it from your primary care physician, your kids, your spouse, or even TV and social media ads. But why is it so important? 

Well, as we age, we experience physiological changes such as muscle loss, decreased bone density, reduced flexibility, and changes in metabolism. These changes are a natural part of life; they’re inevitable, and often out of our control. However, the rate at which we age and the extent to which it impacts our health and vitality is something we can very much control. So how do we influence these factors (for better or worse)? Through our lifestyle choices, which brings us to the importance of exercise.

According to research, regular physical activity comes with significant benefits for older adults, including:

• Improved cardiovascular health, including better blood pressure and cholesterol levels, and reduced risk of heart disease and stroke
• Enhanced bone density and reduced risk of osteoporosis and fractures
• Improved mood and energy  
• Reduced symptoms of depression, anxiety, and stress
• Increased longevity 
• Reduced risk of falls and fall-related accidents
• Improved happiness and sense of purpose

With so many benefits, you may be more motivated to move and get started! Ahead, we’re sharing how with practical tips and tricks.

Practical Tips For Starting a Fitness Routine in Your 50s & Beyond

#1 Focus on Balance and Flexibility Exercises

Exercises such as yoga, tai chi, and pilates help to improve balance, flexibility, and coordination, which are essential for preventing falls and maintaining mobility. Aside from supporting your ability to perform everyday tasks (such as carrying heavy groceries, or walking up and down the stairs), these exercises are often ideal for reducing stress and promoting relaxation, thereby benefiting your mental health, too!

#2 Incorporate Weight Bearing Exercises

Whether it’s bodyweight exercises or incorporating light dumbbells or resistance bands, weight-bearing exercises play a crucial role in maintaining bone density and muscle strength, particularly for older adults. Shown to reduce the risk of osteoporosis and sarcopenia, including a variety of strength and weight-bearing exercises such as squats, lunges, push-ups, and planks can go a long way in supporting longevity! Plus, they can be performed anywhere with no equipment required, making it easy to get started.

#3 Don’t Forget About Nutrition

You may have heard the saying that abs are made in the kitchen, but this saying is really meant to stress the significance of nutrition in achieving fitness goals — far beyond aesthetics! Proper nutrition helps support all aspects of our physiology, providing the essential nutrients needed to repair, rebuild, and support overall health and longevity. This includes adequate protein intake to support muscle growth, calcium, and vitamin D-rich foods to maintain bone health and prevent osteoporosis, and colorful fruits and veggies to provide our body with an abundance of antioxidants and phytochemicals that reduce inflammation and the risk of injury and illness.

#4 Go Slow and Steady

By this, we mean gradually ease into a routine that feels right for you, and stay consistent with it!  For example, begin with low-impact activities such as walking and stretching several times per week. Then, once this becomes a regular part of your routine, gradually increase the frequency of your weekly regime or incorporate more challenging exercises as your fitness level improves!

#5 Listen to Your Body

Last but not least, listen to your body. Do certain workouts help improve mobility in the days to come? Do you feel more energized after a morning workout, versus an evening routine? All of these seemingly simple signs are important. Even more important, if something feels painful or uncomfortable, adjust your routine accordingly. It’s normal to experience some muscle soreness, but if you’re experiencing persistent pain or discomfort, your body is trying to tell you something.

Research-Backed Exercises for Older Adults

Walking

The benefits of walking on overall health — at any age — are beyond impressive. It can help improve heart health and reduce the risk of cardiovascular disease, strengthen bones and muscles, lubricate the joints for reduced pain and stiffness, support digestion and metabolism, and even boost mood and mental health. Not to mention, research has shown that regular walking can help older adults maintain mobility, reduce the risk of chronic diseases such as diabetes and hypertension, and improve cognitive function and overall quality of life. 

Aim for at least 30 minutes of brisk walking several days per week (if not more!) to improve fitness and support longevity. This could be a walking meditation, a FitOn walking workout, or a simple walk around the block with your partner or pup.

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

Strength Training

As mentioned above, incorporating resistance exercises such as bodyweight squats, lunges, push-ups, and light dumbbell exercises can help maintain muscle mass, improve bone density, and boost metabolism. However, the way in which you incorporate this into your routine is highly individual! You may find that incorporating heavier dumbbells into your routine helps you feel stronger and more resilient, while your friend or partner may prefer bodyweight exercises or using resistance bands. It’s important to find what works for you, and stay consistent! 

Tai Chi

Shown to improve stability and reduce the risk of falls, Tai Chi is one of the best exercises to incorporate into your fitness routine. Thought of as a “moving meditation,” it can also help reduce the risk of cognitive decline and promote brain health!

Here are some FitOn Tai Chi exercises to try:

• Embracing Tai Chi
• Tai Chi: Wild Horse
• Tai Chi: Brush Knee and Push Hand

Yoga & Gentle Stretching

Yoga, stretching, and gentle mobility exercises can have a profound impact on not only physical health, but also mental well-being. Linked to better sleep and energy, reduced risk of injury, improved mobility and flexibility, and enhanced range of motion and joint health, there are so many reasons to include these low-impact exercises in your routine. Whether it’s winding down the day with yin yoga or gentle stretching, prioritizing mobility work pre or post-workout or after long periods seated, or simply moving your body throughout the day to stay active in mobile, there are so many ways to seamlessly get started.

RELATED: What is Mobility Training & Why is it Important For Longevity?

The Takeaway

Starting a fitness routine in your 50s and beyond can feel daunting. However, this beginner guide is here to help break down barriers and ease your concerns! With so many research-backed benefits for improved physical health, mental well-being, and longevity, including fitness in your routine can go a long way in supporting your mind and body for years to come. Remember, it’s never too late to start, and every small step counts!

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7 Research-Backed Habits That Will Help You Build Strength and Sculpt Lean Muscle

#1 Stay Consistent

First and foremost, consistency is key when it comes to building muscle and achieving your strength goals (and really… any goal). Research shows that maintaining a regular workout schedule not only helps build muscle mass, but also enhances muscle strength and endurance over time. Consistent training allows for gradual progression, enabling you to steadily increase the intensity and volume of your workouts, while also allowing proper time for recovery. This is crucial for strength gains and muscle building, as it allows the body the opportunity to adapt and grow stronger, which can significantly enhance progress.

Aim for at least 150 minutes of moderate-intensity exercise per week, and try to squeeze in movement whenever you can! In addition to walks and bike rides, keep a FitOn Strength Kit nearby so that you’ll have all the tools to bust out a quick strength workout wherever you go. Equipped with a set of resistance bands and 3 lb dumbbells, it’s a convenient way to stay consistent with your strength routine even when you’re on the move.

#2 Prioritize Strength and Resistance Exercises

While all movement is great, incorporating resistance or strength training exercises into your fitness routine is particularly important when it comes to building muscle, increasing strength, and improving overall health. Research indicates that regular strength training can lead to significant improvements in muscle mass, bone density, and metabolic rate. Plus, it can help prevent sarcopenia (age-related muscle loss), and even reduce the risk of chronic diseases associated with muscle weakness, such as osteoporosis. 

Whether it’s lifting weights, incorporating resistance bands, or simply using your own body weight, there are so many ways to find an effective routine that works for you. Join the FitOn App and browse hundreds of trainer-led strength workouts, aiming to include at least two days of strength training per week.

#3 Don’t Forget About Nutrition

If you’re looking to get toned, lean, and strong, a well-balanced diet is just as (if not more) important than exercise, as proper nutrition provides the essential building blocks your body needs to repair and grow muscle tissue. To maximize your nutrient intake, focus on whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Studies have shown that a diet rich in these nutrients can help support weight loss, muscle growth, and overall health by reducing inflammation, regulating hormones, and supplying your body with adequate muscle-building vitamins and minerals. 

Speaking of muscle-building nutrients, protein is particularly important. Aim to consume high-quality protein sources such as lean meats, fish, eggs, dairy, legumes, nuts, and seeds in each meal, especially after working out. Post-workout, your muscles are primed for repair and growth, making it an ideal time to ingest protein to maximize muscle protein synthesis. Additionally, you’ll want to include healthy complex carbs, as they help provide energy for intense workouts and facilitate recovery. 

Here are some post-workout snacks to consider to support muscle growth:

• Post-workout smoothie made with berries, banana, protein powder, nut butter, and almond milk
• Cottage cheese with bananas and blueberries
• Rice cakes with peanut butter and chia seed jam
• Protein balls made with oats, nuts and seeds, dates, and optional protein powder 

RELATED: Here’s Why Proper Refueling is Essential For Muscle Growth 

#4 Stay Hydrated

Hydration is an often overlooked component of building muscle, yet it’s essential, and important for muscle function, physical performance, and recovery. First, when you’re well-hydrated, your muscles remain supple and flexible, reducing the risk of injury and preventing muscle cramps and spasms. It’s also important for electrolyte balance and waste removal, factors that prolong the time to fatigue and support muscle contraction during exercise. And of course, water is vital for the transportation of nutrients to your muscles, aiding in their growth and repair. There’s even research to suggest that mild dehydration (as little as 2% water loss) can lead to decreased strength, endurance, and workout performance, thereby hindering your muscle-building progress.

In addition to hydrating with water throughout the day, consider incorporating electrolyte-rich beverages into your regime, especially during and after a hard workout. 

RELATED: 10 Healthy & Refreshing Ways to Replenish Electrolytes After a Workout

#5 Get Adequate Sleep

If you’re trying to build muscle, don’t skimp on sleep! While sleep is emphasized for mental health, energy, and immune health, we tend to forget just how important quality sleep is for muscle building and recovery. During deep sleep, your body undergoes repair processes, including the release of certain hormones that play a significant role in muscle building and injury prevention. Based on current data, getting 7-8 hours of sleep per night is ideal for enhancing muscle strength, though you may need more depending on your daily activity level and overall lifestyle.

If your current regime is out of balance, start by cultivating a consistent sleep schedule, creating an evening regime, and avoiding screens before bedtime. 

RELATED: Do You Know Your Sleep Chronotype? Plus, Top Tips to Support Each Type

#6 Manage Stress

Did you know that chronic stress can sabotage your muscle-building goals? It’s true! By increasing cortisol levels, stress can not only lead to weight gain, but can also reduce muscle mass. Even if you’re not stressed, it’s a good idea to incorporate regular stress management practices into your routine as a preventative approach, including activities such as meditation, deep breathing exercises, and yoga.

RELATED: 14 Life-Changing Tips to Practice Daily Stress Management

#7 Target All Major Muscle Groups

Rather than aim to build muscle in specific areas, it’s important to target all major muscle groups with a well-rounded training program. So, even if you want to sculpt your abs or build strength in your glutes or biceps, know that you’ll get the biggest bang for your buck by working your entire body. Research indicates that compound movements, such as squats, deadlifts, bench presses, and rows, are particularly effective for stimulating multiple muscle groups simultaneously, leading to greater overall muscle growth and strength. However, this doesn’t necessarily mean you have to perform a full-body routine for each workout. So long as your weekly workout regime includes a balanced plan, research suggests you can get the same benefits with an exercise-split approach, targeting certain muscles on certain days.

A Sustainable Approach To Building Strength

While getting started can feel overwhelming, know that building muscle and enhancing strength is easier than you think. By staying consistent, getting adequate sleep, prioritizing a balanced diet, and ensuring proper hydration, you’ll see that achieving your goals doesn’t require drastic changes or extreme measures. In fact, all of these tools will not only support your strength goals, but they’ll also help to support your overall well-being. In addition to strength-specific workouts, remember to target your entire body and include a range of exercises to support your goals. Download the FitOn App to get started!

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10 Must-Have Beginner Tips for Building a Sustainable Fitness Routine

#1 Set Clear and Realistic Goals

One of the most important steps in starting a fitness routine is defining your “why” and setting clear and realistic goals. What is your driving force? Do you want to improve your blood sugar and cholesterol levels? Do you want to support weight loss in an attainable and sustainable way? Are you looking to boost energy and alleviate stress?

Rather than aim for drastic overnight change, focus on achievable milestones. Whether it’s improving your health metrics, dropping a pant size, or gaining the strength and stamina to lift heavier in the gym, having defined goals will keep you motivated and on track.

RELATED: Trying to Lose Weight? Here’s Why Defining Your “Why” is Key

#2 Embrace The Beginner Stages

By this, we mean start slow, and gradually increase the intensity! While it’s tempting to challenge yourself and pick up heavier weights, run longer distances, or dive headfirst into a tough workout, this can (quickly) lead to burnout or injury. Enjoy these beginning stages! Rather than a HIIT workout, consider starting with low-impact exercises. Or, rather than challenging your weight, stick with bodyweight exercises and focus on perfecting your form. When you feel confident, gradually increase the intensity.

To get started, browse the FitOn For You section. From walking workouts and yoga, to Tai Chi and basic bodyweight strength training sessions, there’s something for everyone.

#3 Invest in Basic Workout Equipment

To support your fitness journey, consider investing in a few fitness staples. Nothing expensive or extensive, a simple set of resistance bands and a pair of light dumbbells will do the trick! Our FitOn Strength Kit has everything you need to get started, and can make a significant difference in helping to build strength and lean muscle from the comfort of your own home.

#4 Perfect Your Form and Technique

We said it before, but this is your time to embrace the basics! Before you get started with your workouts, first, take time to perfect your form and technique for exercises. Improper form can lead to injuries and hinder progress. Plus, it’s easier to learn the proper form from the get-go rather than try to correct bad habits later on.

RELATED: 5 Must-Learn Strength Moves For Beginners

#5 Create a Consistent Schedule

Consistency is key to building a sustainable fitness routine. And, our body likes routine! While the initial steps can feel challenging, once you gain momentum, sticking with your schedule will be easier than you think. Start by designing a workout schedule that fits your lifestyle and stick to it. Whether it’s early morning workouts or evening sessions, find a time that works best for you and make it a non-negotiable part of your day.

#6 Find a Fitness Community

Joining a community of like-minded people, like the FitOn community, can help provide support, accountability, and even some friendly competition. If you’re looking for more structure, consider joining one of our Fitness Challenges! With various workout types and times (ranging from a week to even a month), you can find what feels best for you.

RELATED: FitOn’s 14-Day Motivation Challenge

#7 Mix Up Your Routine

Once you feel confident with your form, consider trying out different types of exercise! Not only is this a great way to see what feels most aligned for you, your body, and your goals, but it’s also a great way to improve your overall fitness and address your various needs. For example, strength and resistance can help boost your metabolism and support lean muscle mass, weekly cardio sessions (such as walking) can help support heart health and mental health, and flexibility and mobility training can prevent injury. Browse the FitOn App for all your needs!

#8 Make Time for Active Recovery

When getting started with your fitness journey, it’s important to remember that rest days are crucial. This applies to any and all exercise regimes — regardless if you’re incorporating HIIT workouts and strength training or lower-intensity exercises such as Pilates and bodyweight workouts. Sprinkle one to two active recovery days into your regime, including activities like gentle yoga, stretching, or a leisurely walk. It can help prevent injury, boost performance, and allow your muscles to recover while maintaining your fitness momentum.

#9 Listen to Your Body & Adjust As Needed

While this is crucial for any fitness enthusiast, it’s particularly important to pay attention to how your body feels before, during, and after exercise when first starting out. It’s normal to feel sore after a workout or fatigued during an intense move, but if anything feels abnormal or painful, it’s a sign to stop and rest. Remember, small progress leads to long-lasting results. So, avoid going too hard too fast. Continue to check in with your body, allow time for recovery, and adjust or modify as needed.

#10 Celebrate Your Wins

Finally, don’t forget to acknowledge and celebrate your wins! Progress isn’t linear, and there are bound to be roadblocks along the way. However, no goal is too small to celebrate. Did you make it to the gym today? Were you able to squeeze in an extra set of reps or increase your weight? Did you increase your steps throughout the day? All of these accomplishments, no matter how big or small, are worthy of celebration! It can help keep you motivated and reinforce the positive impact of your fitness routine. Plus, it’s a great way to see how far you’ve come from day one. 

RELATED: 9 Signs You’re Making Progress + Why Celebrating Small Wins is Essential 

The Takeaway

Starting a fitness routine can feel daunting, but with the right approach and mindset, it can become a rewarding part of your routine. In fact, what once felt like a chore might even become the best part of your day! Remember to start slowly, listen to your body, and include various types of exercises to balance your regime. Most importantly, enjoy the journey, stay consistent, and don’t forget to celebrate your achievements along the way. If you keep these simple beginner fitness tips in mind, you’ll set yourself up for success now, and for years to come.

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RELATED: 7 Essential Nutrients to Support Longevity (No Matter How Old You Are)

The Benefits of Exercise For Quality of Life 

#1 Improved Mobility

If you’re experiencing joint stiffness, muscle weakness, or reduced flexibility, you’re not alone. These are common challenges that many older adults face as they age. However, regular exercise is one of the most effective ways to combat these issues and maintain or even improve your mobility! By incorporating simple stretches or mindful movements into your daily routine (with exercises such as yoga and pilates) you can gradually increase your flexibility and range of motion while also promoting relaxation and stress relief — win-win!

RELATED: What is Mobility Training & Why is it So Important

#2 Increased Bone Density

Did you know that as we age, our bones naturally become more brittle and more prone to fractures? In fact, after age 30, when most achieve peak bone mass, we start to lose more than we gain. By age 50, one in two women and one in five men will experience broken or fractured bones due to osteoporosis. However, exercise — specifically, weight-bearing exercise — is one of the best ways to combat this! Research has shown that weight-bearing exercises, such as walking, jogging, and strength training, can significantly increase bone density and reduce the risk of fractures in older adults. Another study found that postmenopausal women who engaged in regular weight-bearing exercise had higher bone mineral density in the spine and hip, two common sites of osteoporotic fractures.

#3 Decreased Fall Risk

Unfortunately, falls are a leading cause of injury and loss of independence among older adults, with 1 in 4 (14 million) older adults reporting falls each year. However, this doesn’t have to be you! By incorporating regular exercise, you can improve your strength, stability, and coordination and reduce the risk of falls or injury.

#4 Improved Strength

Speaking of strength, regular exercise is a powerful tool for building and maintaining muscle strength, especially as we age. As we grow older, we naturally lose muscle mass and strength, a condition known as sarcopenia. However, engaging in strength-building exercises (whether utilizing your own body weight or including various types of equipment such as weights or resistance bands) can help combat this age-related decline and improve overall strength and vitality.

#5 Enhanced Energy

That’s right, by moving more, you can actually gain energy! Research has consistently shown that regular physical activity is associated with increased energy levels and reduced feelings of fatigue. Whether it’s taking a brisk walk in nature or pressing play on a FitOn workout, energy is a huge bonus of exercise for improved quality of life. In addition to increasing blood flow and supporting sleep, exercise helps to release endorphins, our body’s natural feel-good hormones, that help boost both mood and energy.

How to Fit More Movement Into Your Day 

Walk Daily

Walking is one of the simplest, most accessible, and most effective forms of exercise that can easily be integrated into your daily routine. Whether it’s a walking meditation, a stroll around your neighborhood, or parking further away from your destination, every step counts. Find a goal that works for you, whether it’s a certain number of steps or minutes, and stick to it. For added accountability, grab a walking buddy and challenge them to join you! 

RELATED: What You Need to Know About Walking For Fitness

Include Resistance Training In Your Routine

To improve strength, increase bone mineral density, and maintain muscle mass, incorporating resistance training exercises into your workout routine can drastically help to improve your quality of life. Aim for two to three resistance training days per week, incorporating a mix of exercises that target your whole body (like squats, lunges, pushups, and planks). Modify as you need, or challenge yourself with light weights or resistance bands!

Ready to get started? Here are some great exercises to consider:

• Low Impact Pilates
• Standing Poses
• Tai Chi: Wild Horse

Consider Functional Fitness

Functional fitness exercises mimic everyday movements for improved strength, flexibility, balance, and coordination. Not only can these types of exercises help keep you healthy and mobile, but they can also help to improve your ability to perform daily tasks with ease and confidence. Whether it’s weighted walking lunges to mimic carrying heavy groceries to the house, or deadlifts to improve your strength and mobility when you bend down to tie your shoes or pick something up off the floor, functional fitness can help you stay strong and independent as you age.

Here are some FitOn exercises to consider:

• Functional Full Body Fit with Caroline
• Functional Strength with Kenta
• Functional Flex with Breann

RELATED: The Benefits of Functional Fitness For Improving Everyday Life

Bust Stress & Get Grounded With Low-Impact Exercises

The benefits of low-impact exercises like Tai Chi, yin yoga, and gentle stretching are endless. From reduced stress, to improved sleep, and enhanced mobility, including these exercises in your weekly (or daily!) regime is a simple way to improve your quality of life, at any age. 

Here are some of our FitOn favorites:

• Embracing Tai Chi
• Gentle Twists
• Intuitive Stretch
• Seated Mobility

Exercise Your Way to Improved Quality of Life!

Regardless of your age, exercise is one of the best ways to improve your quality of life and overall health. From improving mobility, strength, and energy levels, to reducing the risk of falls and injury, to supporting all the activities we perform in our everyday life, moving more comes with endless benefits. Whether it’s lacing up your sneakers for a daily walk, including resistance training into your regime, or trying something fun and functional like Tai Chi, find something you enjoy and stay consistent! And even if you’re brand-new to working out, it’s never too late to start reaping the benefits of exercise. So, get moving!

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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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RELATED: The Ultimate Guide to Starting a Home Fitness Routine

Common Fitness Acronyms Explained 

#1 EMOM (Every Minute on the Minute)

EMOM is a popular training style in which an exercise is performed at the start of every minute, with the remaining time within that minute used for rest. This method enables you to control the intensity and volume of your workout while keeping a consistent pace throughout.

#2 Superset

A superset involves performing two exercises back-to-back without rest in between. This technique is designed to increase workout intensity, save time, and target multiple muscle groups. Supersets can be performed using exercises that target the same muscle group or antagonistic muscle groups. 

#3 Interval

Interval training refers to alternating periods of high-intensity exercise with periods of low-intensity recovery or rest. This type of training is highly effective in improving cardiovascular fitness, endurance, and overall conditioning, while also burning a significant amount of calories.

#4 HIIT (High-Intensity Interval Training)

HIIT is a workout method that combines short bursts of intense activity with brief rest periods. These workouts are designed to push your body to its limits, resulting in improved cardiovascular fitness, fat loss, and muscle conditioning.

#5 LIT (Low-Intensity Interval Training)

LIT is similar to HIIT, but with a focus on lower-intensity exercises. This type of training offers many of the same benefits as HIIT, but with less stress on the body and a lower risk of injury. 

#6 Tabata

Tabata is a specific form of HIIT that consists of eight rounds of 20-second high-intensity exercise intervals followed by 10 seconds of rest, totaling 4 minutes. This workout method, developed by Dr. Izumi Tabata, has gained popularity for its ability to deliver significant fitness improvements in a short amount of time.

#7 AMRAP (As Many Rounds/Reps As Possible)

AMRAP workouts challenge you to complete as many rounds or repetitions of a particular exercise or circuit within a set time frame. This style of training is effective for building endurance and mental toughness while providing a sense of accomplishment as you push your limits.

#8 ROM (Range of Motion)

ROM refers to the full movement potential of a joint or muscle group. Maintaining and improving your range of motion is crucial for injury prevention, flexibility, and overall performance. Incorporating stretching and mobility exercises into your fitness routine can help improve ROM.

#9 DOMS (Delayed Onset Muscle Soreness)

DOMS is the muscle pain and stiffness that occurs 24-72 hours after an intense workout, particularly when you’ve engaged in new or unfamiliar exercises. This soreness is a natural part of the muscle repair and rebuilding process and can be managed with proper recovery techniques, such as rest, nutrition, and gentle stretching.

#10 PR (Personal Record)

A PR, also known as a personal best (PB), refers to the best performance you have achieved in a specific exercise or workout. Tracking your PRs can help you stay motivated, set goals, and measure your progress over time.

Incorporate These Fitness Terms Into Your Fitness Routine

Understanding common fitness acronyms is important for getting the most out of your workouts and understanding exactly what may be included in a specific style of exercise or fitness class. Now that you know some of the most common fitness acronyms, you’ll be better equipped to tackle your fitness goals and optimize your fitness routine.

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Ahead, easy exercises that you need in your routine!

The 5 Best Exercises Everyone Needs (& How To Do Them)

Squats

When people talk about “functional” exercise, a squat is right at the top. You’ll use a squat to bend down to pick something up, lift a heavy box, or when helping your friend move their couch. But the squat motion is also used to go up and down stairs, as well as sit down and stand up, according to research. Squats effectively strengthen your lower body. And, because they’re a compound exercise (meaning they work multiple muscle groups at the same time), they’re great for increasing your overall body strength. 

Here’s how to execute a correct squat: 

• Spread feet slightly wider than shoulder-width apart 
• Keep feet flat on the ground with toes pointing forward or slightly outward
• Squat down so that your knees reach a 90-degree angle, keeping your knees over your toes
• Press up to straighten your legs and squeeze your glutes at the top.

Make it harder: Pick up dumbbells or use a resistance band around your thighs.

RELATED: A 30-Day Beginner Squat Challenge

Planks

What appears as a core exercise is actually a full bodyweight exercise that activates muscles in your arms, shoulders, chest, legs, and of course, your core, according to the International Sports Sciences Association. Plus, planks can be done anywhere (without any equipment), making them a convenient exercise to add to your routine!

Here’s how to get into plank position:

• Place your forearms and palms flat on the floor. Elbows should be under your shoulders.
• Your legs should be extended behind you with your toes on the ground. (Similar to a pushup position.) Beginners can also drop down to their knees.
• Engage your core and squeeze your glutes. Your butt should be in line with the rest of your body, not pointed up toward the ceiling or dropping down to create sagging in the middle.
• Look down at the floor. Hold for a designated time. (First try 15, then 30 seconds and work up.)

Make it harder: Elevate your feet on a step, rock back and forth on your forearms, or extend your arms straight and alternate tapping each shoulder with the opposite hand.

RELATED: 5 Impressive Benefits of Planks & How to Include Them in Your Fitness Routine

Step-Ups

The step-up, a move where you step onto a higher surface, such as a stair, step, or box, targets your butt, hips, and thighs, according to the American Council on Exercise (ACE). Research shows that the step-up is the best exercise to activate the glutes, far more than lunges, squats, and deadlifts. (Though those are all top-notch lower-body strength-builders, too.) Not to mention, they’re a highly effective exercise for building leg strength, improving balance and stability, and enhancing overall fitness and athletic performance.

How to do it:

• Stand with feet hip-width apart in front of a higher but sturdy surface, such as a stair. 
• Place one foot on the stair and press up to raise your body up so that both feet are on the stair.
• Step backward down the stairs. Repeat on the opposite side.

To make it harder: Hold a weight in each hand or step onto a higher surface (as long as you can do so safely). 

Lunges

Lunges are popular for a reason — they rather effectively strengthen your glutes and hamstrings, according to ACE. Keeping these muscles strong is key to healthy aging, as they’re vital for balance. And if you think that they’re, eh, slightly boring, there are a ton of variations to make a workout more interesting.

How to do it:

• Stand with feet shoulder-width apart.
• Step forward with your right leg, bend knees so that both knees form 90-degree angles. (Your knee should not hit the ground.) 
• Push with your right foot and step back to the starting position. 
• Repeat with your left leg. 

Make it harder: After you have the basic lunge down, try variations, such as backward lunges (step backward), lateral lunge (step out to the side), walking lunge (perform lunges right after the other while moving forward), elevate your rear foot, or perform jumping lunges.

Pushups

Pushups are tough for many people, but they’re aces at targeting chest and shoulder muscles, as well as triceps to build upper body muscle and strength. Even better: The pushup position is similar to an extended plank position (a plank with arms straight) and relies on your core muscles for stabilization, making them another way to target your abdominals. What’s key here is that beginners can make pushups more accessible by dropping down their knees to the ground. No shade here: This still supplies a killer upper-body workout.

How to do it:

• Get into a pushup position. Arms should be straight with shoulders over your wrists; engage your core and squeeze through your glutes. To modify a pushup for beginners, drop your knees to the floor. 
• Bend elbows and lower down so that your chest hovers over the floor.
• Push back up to the start position.  

Make it harder: There are so many variations to the pushup that you can try, including bringing your hands closer together or wider apart to perform the pushup, lowering all the way to the ground and picking up your hands for a second, and then pushing back up, or keeping elbows closer to your body to activate more of the triceps. Playing with the speed that you lower and push back up can also enhance the difficulty. 

Build Your Routine With the Basics

No matter if you’re a beginner or more advanced, adding these moves into your workout routine can do your body some good! If you’re just getting started, try these bodyweight exercises, modifying as needed. Need to spice it up? Make it harder with the addition of weights, bands, or more advanced variations! 

So, if you’re ready to build a well-rounded routine, these five exercises are a perfect place to start. For more inspiration or trainer-guided workouts, head to the FitOn app! With strength, beginner, and no-equipment workouts, there’s something for everyone.

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And good news — no matter if you’re a yogi pro or brand new to yoga, you can benefit all the same from these stress-busting benefits! So, grab your mat and a cute pair of yoga pants. Ahead, we’re sharing a one-week beginner yoga schedule specifically for stress reduction. 

Here’s your one-week yoga schedule to beat stress. 

Roll Out Your Mat, and Get Your Namaste On

Day #1 Get Grounded

If you’ve got a full to-do list and a busy week ahead, the best thing you can do is start the week off with some restorative yoga. Restorative yoga immediately benefits our nervous system by helping shift our body out of a stressed, sympathetic state into a calming rest-and-digest parasympathetic state. Simply put, it helps put you into a calmer state of mind, amongst all the chaos. You’ll have a chance to get another restorative practice in at the end of the week as well, so test it out as you get your week started. When you try it the second time, you can see which poses felt best for you.

Need some guidance with your practice? Try our FitOn Yin Yoga Bliss class with Vytas. 

Day #2 Amp Things up With a Power Yoga Practice

Now that you centered your mind and body with some restorative yoga, it’s time to amp it up. While yoga is relaxing, it doesn’t mean you can’t get in a good workout (or torch some major calories). 

Do a yoga practice that works up a sweat today! Try a FitOn yoga sculpt or power flow class to get the blood flowing, like this Cardio Yoga Fusion flow with Sydney Belina.

Day #3 Stretch it Out

After your power yoga yesterday, get stretchy today with a FitOn yoga stretch class.

Not only will this help you calm and center your mind, but an active recovery day will benefit your body in so many ways. Stretching is key to helping reduce the risk of injury and boosting mobility for optimal fitness results. 

So, take it easy and give your body some love with this Flow & Stretch class — your body (and mind!) will thank you.

RELATED: This is What Happens to Your Body When You Do Yoga

Day #4 Pause & Meditate

Today, take the day off from yoga, and just meditate. Similar to yoga, meditation is a great way to calm the mind and feel connected to your breath. But, by removing the physical aspect of the practice, meditation allows us to dive inward and connect with ourselves on a deeper level. And because breathwork is such a vital part of yoga, learning how to take long and cleansing breaths will only benefit your practice! Deep breathing also helps calm the nervous system during times of stress as well. 

Try this 10 Breaths to Manage Stress meditation with DeAndre Sinette. You’ll be amazed at what a simple six minutes of breathing can do for your mind, body, and stress levels!

Day #5 Add More Power

Now that you have done one power yoga routine, try adding a little more power to your yoga practice today. Maybe this means trying a new challenging pose or staying in chair pose a little longer. Challenge yourself a little more today while reminding yourself to stay connected to your breath. 

Press play on this Taking Flight Power Yoga with DeAndre Sinette for a total body flow that will challenge you in an approachable way! Who knows, maybe today will be the day you give that crow pose a try!

Day #6 Yoga Core

A great way to reduce stress while toning your core is to do yoga plus core combined, which obviously makes a lot of sense. Plus, there’s more to a strong core than six-pack abs! It’s a crucial part of your yoga practice that helps enhance posture, stability, strength, and balance while also helping to reduce the risk of injury. 

Try this FitOn yoga Core Flow class with Vytas to strengthen, tone, and center your mind while you breathe and build strength.

Day #7 End Your Week With Restorative Yoga

Just like how you started your week, end your week with another restorative yoga practice. This will help calm and center your mind after a long and busy week and set you up for success for the week ahead.

This Gentle Twists full-body flow with Kenta Seki is the perfect way to wind down the week and soothe your body and mind. 

Adding Yoga To Your Fitness Routine

If you’re looking for a new challenge to combat stress while also building strength, yoga may be your new go-to. Start off with this one-week yoga schedule to help get you started. The best part? You can do this at home without having to step foot in a gym.  

Need a little help with your yoga routine? Press play on a FitOn yoga workout. You’ll be guided through a yoga practice and leave your mat feeling way better than before you started.

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Clearly, they come with many benefits! Including looking cute — yep, our functional FitOn resistance bands even make a trendy gym accessory. So, if you want to learn how to tone your entire body (and look good while doing it) without lifting a single weight, read on.

What are Resistance Bands?

New to resistance bands? Here’s what you need to know. 

Just as it sounds, resistance bands are large elastic bands that add varying levels of resistance to your workouts. They come in different shapes, sizes, and levels of resistance (i.e., heaviness or difficulty) to accommodate various muscle groups and exercise needs. 

They can be:

• Flat or looped
• Thick or thin 
• Equipped with handles or no handles

But most importantly, they add resistance without you actually having to use weights. This works great when you are trying to tone your arms and legs or just get some total-body definition.

Knowing the different kinds and their different uses can be helpful in planning your workouts! For example, if you’re looking to build lower body strength and turn up the intensity, you may want to reach for a heavier band to engage your lower body and glutes. But if you’re looking to sculpt and tone your arms or build upper body strength, a light and stretchy band is the way to go!

Benefits of Resistance Bands for Exercise

Ok, so what are the benefits? Besides the fact that they can be used in place of weights for those who may not have the space to store bulky exercise equipment, or those who would just prefer them, there are so many other great things about them.

Here are some of our top reasons we love using resistance bands in our FitOn workouts.

Travel-friendly: Toss them in your suitcase to use on the go when traveling.

Great for all Fitness Levels: No matter where you are in your fitness journey, resistance bands can be a great addition to your fitness routine. Start with a lighter resistance if you are just starting out, and pick a heavier resistance for a greater challenge.

Great For Total Body Toning: Target your back, biceps, triceps, chest, legs, glutes — they are pretty much awesome for total body toning. 

Small-space Friendly: Don’t want to clutter your home with lots of weights? They are great because you can toss them into a cute basket as a simple way to store them, and no one would ever know they were there. Resistance bands are also perfect for apartment living.

Safe & Low-Impact: Whether you’re recovering from an injury or are less mobile due to health restrictions, resistance bands are a great low-impact exercise tool. Plus, they’re safe for personal use –—unlike weight training, there’s no need for a trainer, gym buddy, or ‘spotter’.

Ramp Up the Resistance With these 6 Banded Workouts

Convinced yet? We think you should give resistance bands a try and see how they can improve your workout routine. Here are some workout ideas to help get you started.

• Incorporate them into your FitOn workouts
• Bicep curls
• Bent-over rows
• Chest press & chest flys
• Lat pull-downs
• Squats
• Glute kickbacks

Ready to turn up the heat (and resistance) on your workouts? Head to the FitOn app and give these resistance band workouts a go! 

#1 Band Burn

Ready to feel the burn? This Band Burn workout with Caroline Pearce will target your inner thighs and booty for a lower body burn that will help strengthen, tone, and tighten!

#2 Cardio Booty Burn

The addition of a booty band in this Cardio Booty Burn with Lex Fischer takes cardio Pilates to a whole new level. Roll out your mat and get ready to sweat, sculpt, and shake!

#3 Beautiful Booty Lift

The fastest way to achieve that Beautiful Booty Lift? Press play on this Pilates workout with Cassey Ho and activate those glutes with the addition of a resistance band! 

#4 Total Body Bands

Want to tone and tighten your whole body without weights? This Total Body Band workout with Danielle Pascente is the perfect solution! In just 20 minutes, work your upper body, lower body, and core — all you need is your mat and resistance band.

#5 Band Blitz Tabata

Get your heart pumping and muscles firing with this Band Blitz Tabata workout with Danielle Pascente. This full-body banded workout is the perfect way to sweat it out when you want an efficient and effective workout with minimal equipment.

#6 Band Body

Who knew one band could turn up the intensity this much? With added resistance, get ready to leave it all on the mat in this Band Body workout with Bree Koegel.

The Bottom Line

The options with resistance bands are endless. Whenever you would use a weight, you can swap with a resistance band when needed. So go ahead and treat yourself to a pack of bands with various levels of resistance, and try them out! You may be shocked to see just how quickly these bands can help give you that toned and defined look you are after.

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