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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RELATED: Combining Mindfulness With Exercise: What You Need to Know

5 Powerful Mental Health Benefits of Exercise 

#1 Mood Elevation With Exercise

Exercise is an effective natural way to boost mood. Physical activity triggers the release of endorphins, the brain’s feel-good neurotransmitters. Endorphins not only help to diminish the perception of pain but also create that boost of happiness, often referred to as the “runner’s high.” Consistent exercise has also been linked to a decrease in stress hormones, such as cortisol, leading to better overall mood and emotional well-being.

#2 Exercise For Sharper Cognitive Function 

Physical activity not only helps uplift your mood but also enhances your cognitive abilities. Exercise has been shown to support memory, learning, and overall cognitive performance. Regular exercise has also been shown to help delay the onset of age-related cognitive decline. If you’re in need of a productivity and cognitive boost, consider adding in a quick workout mid-day or try going on a walking lunch break for a mood and brain boost! 

RELATED: 17 Tiny Ways to Add Movement to Your Workday (Even if You Work a Desk Job)

#3 Improved Sleep Quality Through Exercise

Adequate rest is vital for optimal mental health, and exercise plays a significant role in enhancing sleep quality. Engaging in physical activity helps regulate the body’s internal clock, known as the circadian rhythm, which in turn can help you fall asleep faster and enjoy deeper, more restorative sleep. The trick is to avoid doing too much high-intensity activity too late in the day, as this can be stimulating. Instead, try fitting your higher-intensity workouts in earlier in the day. To help wind down at night, browse the before-bed category in the FitOn app for some calming yoga flows, relaxing stretch classes, and sleep meditations. 

RELATED: 5 Exercises That Will Help You Get Better Sleep 

#4 Boosting Self-Esteem and Confidence With Exercise

Achieving fitness goals, such as weight loss, building strength, or participating in a fitness race, can provide a substantial boost to self-esteem and confidence. Overcoming challenges and witnessing tangible progress can make you feel more in control of your life and that you can absolutely do hard things! As you work on crushing your fitness goals, you are likely to experience a greater sense of accomplishment, which can support overall mental well-being.

#5 Social Connection and Support Through Exercise

Exercise can offer opportunities to connect with others, whether it’s through joining a sports team, participating in a fitness challenge, or simply talking with others that may be on a similar fitness journey. Having a workout buddy or being part of a fitness community can also increase motivation and accountability, making it easier to maintain your exercise routine. 

Have a friend or family member that’s ready to start their own fitness journey? Invite them to join FitOn for free and consider joining a FitOn challenge together! 

Tips for Incorporating Exercise into Your Daily Routine

The physical and mental benefits of exercise are impressive, but how do you incorporate physical activity into your daily routine when things already feel so busy? Here are five simple tips to help you get started. 

Choose an Enjoyable Activity

To reap the mental benefits of exercise, it’s crucial to select a physical activity that you genuinely enjoy. This will make it more likely that you’ll stick with your exercise routine in the long term. 

When you join FitOn, you’ll have access to thousands of workouts and various workout categories, making it easy to try new things and to keep your exercise routine exciting! 

Set Attainable Goals

When you’re just getting started, it’s best to start with small, realistic goals. As you progress, you can gradually increase the intensity and duration of your workouts as you become more comfortable and confident in your abilities. 

RELATED: How to Set Fitness Goals That Stick

Prioritize Exercise

Schedule your workouts as you would any other important appointment, and treat them as non-negotiable commitments. Need a friendly reminder? Set workout reminders right in the FitOn app so you never miss a workout! 

Break up Your Workouts

 If you’re struggling to find time for longer workouts, consider breaking your exercise sessions into shorter, more manageable segments throughout the day. This could look like doing a 10-minute FitOn HIIT workout in the morning and a 15-minute Pilates or yoga class in the afternoon. Find what works best for you, and be consistent! 

Listen to Your Body

It’s essential to pay attention to your body’s signals and adjust your workout intensity and frequency as needed. Remember that rest and recovery are just as important as exercise for maintaining optimal mental and physical health. Take rest days throughout the week, and consider adding some mobility and stretch classes to your week to give your body some extra TLC. 

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

Prioritizing Exercise for Better Mental Health and Well-Being

The mental benefits of regular exercise are undeniable, with improvements in mood, cognition, sleep quality, self-esteem, and social connections. By incorporating physical activity into your daily routine, you can unlock these mental advantages and support a healthier, happier life. Ready to get started? Join FitOn for free and start easily incorporating daily movement into your day, no matter how busy you may be! 

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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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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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So, What is the Best Exercise for Heart Health?

Don’t assume that you have to run or push harder than everyone else to get your ticker in shape. In fact, your general activity levels throughout the day might be more important than exactly what you’re doing.

Moving More For Heart Health 

A study, published in January 2021 in the journal PLOS Medicine, concluded that people who have the most physically active lifestyles have the healthiest hearts.

In the study, researchers looked at accelerometer readings (a device that measures daily movement) over seven days for over 90,000 people who did not have cardiovascular disease. Their conclusion: Whether doing vigorous activity (like a run), moderate activity (like a walk), or just total time spent on your feet and moving around, being more active over the course of the day was associated with a stronger heart. For instance, compared to the least active folks, those who were the most active (recorded the most minutes of activity in the day) had a 53 percent lower risk of heart disease.   

What’s more, the biggest couch potatoes tended to smoke more, have a higher BMI, and had higher levels of inflammatory markers. (Inflammation is detrimental to cardiovascular health).

More is Not Always More: All Movement is Beneficial!

Even better: There was no ‘upper limit’ to how much exercise for heart health you should do. Moving more was beneficial to your ticker, and people who were extremely active did not increase their risk of cardiovascular disease, including stroke, compared to when they limited themselves to current exercise recommendations.  

On average, people in the study performed 743 minutes of moderate activity per week. If you’re thinking, whoa, that’s crazy, know that it didn’t mean they were in the gym for nearly two hours per day. Traditionally — and maybe even mistakenly — researchers and other experts would only count exercise that was done in at least 10-minute spurts. But that’s not exactly an accurate way to know how active someone is in their day-to-day.

In this study, the devices captured people moving for about 100-ish minutes per day.

The takeaway: Every step you take counts when it comes to heart health. Heck, even past research shows that a light 5-minute jog decreases the risk of mortality from any cause and prevents heart disease.

Here’s Why “Every Move Counts” is Great News For Your Heart

Sometimes, it can feel easier when experts tell you exactly what to do, e.g., you should go for a run three times per week, do two HIIT sessions this week, or fit in a morning yoga practice. But here’s where that goes wrong. You might have physical limitations. Or maybe you just don’t like the workout that’s trending right now. Perhaps you have a tough time getting yourself to the gym, but you’re happy to spend a morning doing a strength workout at home. 

If you don’t like the workout, you won’t stick with it. It might be fine for a week or a month, but eventually, dread will take over, and the couch will win over the workout every time.

RELATED: The Amazing Benefits of Walking

Find A Movement That Works For YOU And Do More Of That!

The best workout for you — and your heart — is the one that you like the most, the movement that makes you feel good, and one that you can look forward to. If you’re not sure what that is yet, it’s a great time to try a variety of different types of workouts to learn about what really gets you going.

It also doesn’t have to make you pant and sweat. A systematic review and meta-analysis of more than 30 randomized controlled trials in the European Journal of Preventative Cardiology concluded that practicing yoga was linked to improvements in BMI, blood pressure, cholesterol, and heart rate. 

Oh, and remember that every step counts — not even just the ones during planned exercise. Biking to work has been shown to prevent heart disease. The fact that you decided to walk to get groceries or get an errand done? Yep, that’s exercise that also makes a difference for your heart health. Walking up your stairs to do laundry? Sure, that, too. Playing a game of “chase me” with your kids or nephews? That racks up those heart-strengthening steps. Even dropping down for a couple of burpees is an effective way to boost your cardiovascular fitness. 

The Bottom Line

Remember: All movement is beneficial movement! Whatever you do to stay active today is the best move for your heart, whether it’s walking your dog or pressing play on a FitOn workout. So, find something that makes you feel good and keep to it!

Ready to try a variety of different workouts and find what gets you excited to just get moving? If you haven’t joined our community yet, sign up for FitOn for free and get access to unlimited free workouts.

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The good news is that we’ve finally realized more is not always more when it comes to exercise. Rest, recovery, and short workouts are not only effective, they’re essential! So yes, even small bouts of exercise deliver big benefits for your health. Ahead, we’re answering all those need-to-know questions — how much exercise do you need to stay healthy, what’s the minimum amount of exercise you need to lose weight, and what types of movements are most beneficial? Read on to find out.

How Much Exercise Do You Need to Stay Healthy? 

There is an across-the-board recommendation for health and wellness: Get 150 minutes of moderate-intensity physical activity every week, an amount that just one in five adults achieve, according to the American Heart Association (AHA). If you break that down, that’s barely over 20 minutes per day, 30 minutes for five days, or 50 minutes if you’re performing moderate-intensity exercises just three times a week. 

And if you’re the type who wants to maximize your time, increasing the intensity from moderate to vigorous means you’ll need just 75 minutes of exercise — per week! As you can see, this is much more attainable than you may have thought. 

But don’t forget to fit in strength exercises, like bodyweight exercises or weighted exercises, too. According to the American Heart Association, weight-bearing exercises should be incorporated two times per week.

Minimum Amount of Exercise to Lose Weight

If you want to know the minimum amount of exercise needed for weight loss, you’re not alone! This is a common (and totally normal) question, but keep in mind — while exercise is a critical component of successful weight loss, additional lifestyle factors are equally as important. Eating a healthy diet, managing stress levels, and prioritizing sleep are among the few.

That said, short bursts of exercise can affect your body composition and health for the better. In a small study on young adults who did the 7-minute workout (a HIIT-style workout that incorporates bodyweight exercises, like squats and lunges) for seven days a week without making any dietary changes, they saw their waist circumference decrease by 1.5 inches within six weeks compared to a control group, according to a 2017 study in The Journal of Sports Medicine and Physical Fitness. Their body fat percentage also decreased, and they lost a (very) small amount of weight. The researchers concluded that because they lost belly fat, these short workouts are good for bettering cardiometabolic health. 

Moderate-Intensity Workout Examples 

According to the Centers for Disease Control and Prevention (CDC), moderate-intensity exercise can be measured by the talk test. It’s defined as effort that allows you to talk but not sing. 

Good news, if you live an active lifestyle, you may be performing daily moderate-intensity workouts without even realizing it! Do you take your dog on a brisk walk? Head out for a gentle bike ride? Garden, or challenge your friend to a double tennis match? These are all examples of moderate-intensity workouts! So those 20 minutes a day? Doesn’t seem so bad after all, right?

Some other moderate-intensity workouts include:

• Gardening
• Dancing
• Yoga
• Household chores such as vacuuming or washing the windows
• Moving or carrying moderate items
• Even chasing your children around the house!

And if you’re looking for a structured workout, and you haven’t joined our community yet, download the FitOn app for free!  

Vigorous-Intensity Workout Examples

Vigorous exercise gets your heart pumping harder than moderate-intensity movement. You should not be able to string a sentence together because your breathing will be more labored. Think about those red in the face, can’t catch your breath, heart-pumping type workouts. Yep, burpees, squat jumps, and sprints, we’re looking at you! 

Vigorous workouts might include:

• Running or jogging
• Swimming laps
• Competitive sports (such as football or basketball) 
• Biking fast on a route that includes hills
• Jumping rope
• Hiking

All Movement Counts 

There are so many different ways to move your body, none of which require a gym membership (or hours at said gym). So the takeaway here is to find ways to keep moving, even on days you do exercise! Discover what brings you joy, and do more of that — whether it’s a planned workout or taking care to live an active lifestyle. Doing so helps prevent a sedentary lifestyle. 

So if you’re sitting all day, don’t forget to get up and move — even if it’s a small amount. Have a desk job? Some research indicates that standing up every 30 minutes to move around can help decrease the mortality risk that comes with days spent sitting on your duff. Set a calendar reminder and get up, walk one flight of stairs in your home, throw a load of laundry in, or take a call on your feet. Maybe even squeeze in a quick calorie-blasting burner! 

Living a generally more active lifestyle will also increase your step count and will combat being sedentary. Take an extra lap around the block with your dog, run around the backyard with your kids, or fit in a 10-minute workout when you’re crunched for time.

The Bottom Line 

The takeaway here is to fit in exercise where you can and know that every minute can make a difference. And, don’t forget about your recovery days. Just like your body needs exercise, it also craves rest too. Rest days are equally as important for your weight loss and fitness goals — take time off from structured workouts during the week! You can try an active recovery day, which may include planned stretching, a light yoga class, or even a gentle walk or bike ride. 

And, make sure you’re getting the 7 to 8 hours of sleep recommended for adults, eating a nutritious diet, and incorporating some stress-relief practices into your wellness routine. If you want to be your healthiest and happiest self, these are important!

Want a free and easy way to fit more movement into your busy day? Sign up for FitOn and get access to unlimited free workouts that make it easy to find time for fitness. 

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The Science on Why a 30 Minute Workout May be Better Than A Whole Hour 

A study published in the American Journal of Physiology found that participants who exercised for only 30 minutes a day lost about 30% more weight than those who exercised for a full hour. Why? The participants who exercised for 30 minutes ended up expending more energy throughout their day in addition to their training session, most likely because they had more energy left over after their workouts. Longer workouts may also make people feel hungrier. Hourlong exercisers can end up eating more beyond the amount of extra calories they actually burned, which takes them out of the necessary caloric deficit to lose weight. Also, 30-minute workouts are much more manageable to fit into a busy schedule which increases the likelihood of consistency, the most important factor to losing weight. 

5 Tips on Fitting 30 Minutes of Fitness Into Your Day 

If you feel like it’s nearly impossible to fit a longer workout into your busy day, it’s time to make shorter workouts work for both your schedule and your fitness goals! Here are five tips on fitting those quick yet effective 30-minute workouts into your day. 

#1 Schedule Your Workouts Like Meetings 

When you have a meeting on your calendar, you don’t miss it. You’ve blocked out the time, and you’re committed. The same should hold true for your workouts. Before your busy week starts, look at your schedule. Decide when you can fit in your workouts and schedule them into your calendar. If your schedule changes, no biggie. Just find another time slot in your schedule! Remember: when it comes to workouts for weight loss, it’s all about consistency!

#2 Break Up Your Workouts Into Even Shorter Bursts

Science has shown that short bursts of exercise can be just as effective as longer workouts. So, forget that 60-minute workout for weight loss! Try breaking up your workouts into two 15-minute sessions per day. You can focus on building strength in one session and increasing your heart rate in the other. The trick to making super short workouts work? Stay focused. Give every minute your all!

#3 Set Out Your Workout Clothes Ahead of Time 

Visual cues, like setting out your workout clothes the night before, helps train your brain to form habits. And, it’s one less thing to have to think about before getting your sweat on. When you’re crunched on time, every minute matters. Having your workout clothes ready to go eliminates the valuable time it takes to pick them out. 

#4 Make It Fun!

If you’ve never been one to enjoy exercise, this may be a foreign concept. So here is your invitation to find a workout you don’t hate, at the very least. There are so many different ways to burn calories, build muscle, release tension, and improve your flexibility. You really don’t need to settle for workouts that make you say, “ugh!”

#5 Reward Yourself 

You release serotonin, endorphins, and dopamine during your workouts, which gives you that amazing post-workout feeling. If you’ve ever experienced runner’s high, you know! For some, the anticipation of this feeling alone is enough motivation to move. However, this isn’t the case for everyone. 

For those harder to convince, try giving your brain a happy boost by setting up rewards for meeting fitness goals. Maybe you treat yourself to your favorite low-sugar coffee after your workouts. Or indulge in a healthy meal, new workout clothes, or that air fryer you’ve been eyeing at the end of the week for completing all your workouts. 

What if You’re Short on Time?

Some days, a 30-minute workout for weight loss just isn’t going to happen. Last-minute meetings come up, children have tantrums, and schedules get packed. We’re human! On these days, do your best to find other ways to stay active. You can take the stairs, schedule walking calls and meetings, do squats while you brush your teeth, or even set a timer to get up and do an exercise every hour. We love 10-20 reps of push-ups, lunges, jump squats, kickbacks, v-ups, and planks — rotate them throughout the day! 

Honor Your Time and Your Body

Your time and body are two of the most valuable things you have. Many people tend to place more emphasis on time because they don’t realize they can prioritize both. A 30-minute workout not only supports weight loss efforts but can also stimulate your mind, improve your creativity and productivity, and keep you living an active and healthy life. 

That extra time gives you more time to slow down and achieve all the other things on your to-do lists!

Ready to see how fun and effective quick workouts can be? If you haven’t joined our community yet, sign up for free and get access to unlimited free workouts with plenty of options for busy schedules. 

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