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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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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Researchers have called this the exercise paradox of stress. The author of the 2021 study explains that “Even though exercise comes with the promise of reducing anxiety, many respondents felt too anxious to exercise. Likewise, although exercise reduces depression, respondents who were more depressed were less motivated to get active, and lack of motivation is a symptom of depression.” 

An Experts Take on “Exercise Snacking”

I spoke to clinical psychologist Kevin Gilliland, PsyD, from Dallas, TX; he’s an avid exercise enthusiast, cyclist, and triathlete. Not only has Dr. Gilliland witnessed his patients experience this conundrum, but he’s experienced it first hand, too. 

Seeing the data was validating, and hearing that a mental health professional had experienced this cemented that validation further. I wasn’t the only person who went from an hour of Pilates, Spin, yoga, or walking (every day!) to feeling totally zapped and glued to the sofa. I knew exercise would make me feel better, but I couldn’t muster the drive to get up and at ‘em. 

I asked Dr. Gilliland what to do about this and if he had any advice based on what he’d personally experienced. His tip? “Start small.” He empathized, knowing that for someone who was used to long workouts, a 15 (or even five!) minute workout might feel pointless. “I know it might feel like ‘Why bother?’” he said. But there is a point, and it’s a big one. This helps you build momentum again.

Enter: exercise snacking. 

Instead of concentrating all your physical energy into one gloriously sweaty 45- or 60-minute workout, you “snack” on shorter sweat sessions throughout the day. If you’re just getting started, you could even choose just one short workout. The key is to make it small and accessible, so you’re less intimidated, less inclined to skip altogether, and more likely to just get it done.

Benefits of “Exercise Snacking”

Short workouts pack a punch — and don’t just take my word for it. A study on short bursts of exercise found that 12-minute sessions can help regulate insulin resistance, stress, inflammation and may even add to your lifespan. 

Another study found that a single minute of intense exercise embedded in a 10-minute routine can improve your health; yet another showed that breaking exercise into smaller chunks is just as effective as doing it all at once (i.e., 3 rounds of 10-minute workouts can equate to a 30-minute workout). And lest we forget all the scientifically proven benefits of HIIT. 

It doesn’t have to be a crazy aggressive HIIT workout, though; walking works just fine, too, according to the American Heart Association.

Beyond the physiological benefits of short workouts, there’s a crucial psychological aspect here we nodded to earlier: lowering the barrier to entry. Whether it’s been a while since you’ve worked out, you haven’t been feeling yourself lately, you’re recovering from an injury, or you’re new to working out entirely, these short workouts are WAY less intimidating and allow you to build strength and motivation while feeling that little burst of dopamine from getting a workout done, no matter how long it is.

My Schedule

Alright, so I tried it myself — here’s what my week looked like! (lots of Quick Hits from the FitOn repertoire!). I planned a mix of workouts, walks, and exercise moves that were calling to me from the app but was able to adapt based on schedule changes, too. 

Day 1

30 minute morning walk with my dog

10-minute FitOn workout

5-minute FitOn booty booster

Daily Recap: This was such a peaceful beginning to the week, but I still got a great workout! I started by walking with my dog down to the beach in our neighborhood and running around a little bit with her on the sand before walking home. I took a midday break to do a Long and Lean Pilates-style workout for 10 minutes and ended the day with a 5-minute butt workout that was surprisingly satisfying for being such a quick session! Even though these were little workouts, it felt like such a big step.

Day 2

3 minutes of squats while brushing my teeth

10-minute FitOn recovery day yoga

Daily Recap: This was my lightest day of exercise the whole week. Between a doctor’s appointment, deadlines, and other obligations, it was especially tough to squeeze a workout in, so I did some squats while my electric toothbrush was going (three minutes!) and a 10-minute yoga flow before bed. Vytas has such a great message in this flow about taking time to recover and rest, so I ended up feeling much better about my busy day — and it felt so good to just get some form of movement in, even if it’s just 10 minutes. There was a real sense of satisfaction. (Plus, I realized how tight my legs were… big wake-up call!)

Day 3

15 minute morning walk with my dog

22-minute FitOn Pilates workout at lunch

5-minute FitOn full-body workout in the evening

Daily Recap: By day three, I was feeling super proud of myself; I was consistent, trying different kinds of exercise and logging different workouts throughout each day. I started with my standard morning walk, and at lunch, I paused to do one of Cassey Ho’s Pilates routines (she’s been one of my fav trainers for about a decade; I always love her classes!). It quite literally kicked my butt… those bands are no joke!! I squeezed in a final five minutes with Caroline at the end of the day for a full-body workout, and was feeling satisfied and rewarded (yes, even with burpees).

Day 4

15-minute FitOn yoga flow

15 minute afternoon walk with my dog

5 minute FitOn Quickie Abs

Daily Recap: I usually walk my dog in the mornings, but this time I decided to wake up with a morning yoga flow (sidebar: this particular flow with Elise Joan is such a beautiful way to start your day!). I kept the little bit of a switch up by getting out for some fresh air at lunch — a really nice way to relieve my brain from so much screen time while working! Before I made dinner, I took five minutes to do a quick ab workout with Kenta. Not gonna lie, I despise crunches, but knowing how quick this workout was, I was able to psych myself up and get through it. After all, it’s only five minutes of working out!! (I also realized I could’ve even done this workout WHILE cooking; my cauliflower gnocchi steamed for eight minutes… pretty crazy, right?)

Day 5

15-minute morning walk

6-minute FitOn yoga before bed

Daily Recap: At this point, the consistency had me riding an emotional high, and I was starting to feel the effects of this positive momentum physically. I did my standard walk in the morning. Before bed, I did another quick yoga sesh with Vytas; the stretching and hip opening was really soothing and totally got me ready for some deep sleep.

Day 6

15-minute re-spin Halle Berry workout

20-minute walk

Daily Recap: I overslept this day and was unable to make it out for my morning walk, and then had to shift around my workout plans; I was so frazzled, but I ended up getting two little “exercise snacks” in any way! I’ve always known that Halle Berry works out really hard (have you seen her IG?), so I was pretty intimidated, but this workout was the perfect combination of intense but manageable. And given the science around just *one* intense minute of exercise being beneficial, these minute-at-a-time (intense!) moves were perfect. I went on a 20-minute walk in the afternoon to keep the blood flowing, the heart pumping, the muscles loose, and the mind refreshed. The sun and sea breeze were so soothing. 

Day 7

10-minute KINRGY Aether Connecting workout

17-minute FitOn walking workout

4-minute FitOn meditation before bed

Daily Recap: By the end of the week, I just felt so grateful and so proud of myself for sticking to something healthy for an entire seven days, every single day. My grand finale workouts included a KINRGY session for 10 minutes with Julianne Hough (way better than scrolling through email and social media for 10 minutes in the morning). This workout was confusing to me for about 30 seconds before it clicked; once I got into it, it was so cool… truly felt just like free expression, free movement, energetic flow… and it was still a surprisingly tough cardio workout! It felt so good to just move. Later that day, I tried an at-home “walking workout” (low impact!) and a meditation before bedtime to close the week. I chose the “I am enough” meditation with DeAndre, and it made me realize… These short workouts are enough, too!

Results

Some context about my usual fitness schedule: as I nodded to earlier, I come from a “workout hard for an hour every day” mentality. More recently (pre-pandemic slump) I’ve chilled out, and I scaled back to working out once a day, five to six times a week. Still, when I work out, it’s usually for an hour. Because of this, I assumed that I might be somewhat resistant to quick workouts. 

But, deciding to try exercise snacking instead of jumping straight back into those hour-long workouts was the perfect plan; These small doses of movement were just what the doctor ordered. It’s probably obvious from the daily logs that this experiment was exceptionally helpful… and healthy! And to be honest, I’m not totally surprised that this week was a success; all signs were pointing to this being a great way to get back into exercise, improve energy levels, and feel healthy and active again. My wellbeing and mood were boosted, I have more gusto when I wake up, more vigor throughout the day. 

My biggest takeaways:

Compound mood boosts. Each completed workout — five minutes or 30 minutes — felt like an accomplishment. Stacking multiple accomplishments per day was excellent for my mood, sense of wellbeing, and ability to keep it going throughout the week. The satisfaction of completing a task on my list, combined with the joy of movement, was able to beget a more successful week… like a snowball effect of success!

A little goes a long way. I felt like each workout was effective; even the shortest ones had me feeling the burn.

Flexibility is key. The flexibility of exercise snacking let me adapt to even the craziest days and schedules, so I was more able to keep to my commitment to exercise. 

Optimize your activities. I discovered that I can combine exercise with different activities throughout the day — a quick workout while food is cooking, a class with the same runtime as a favorite sitcom, squats while brushing teeth, etc. 

Build strength, not frustration. Sometimes, when you’ve been off your game for a while, it can be frustrating to get tired or sore more quickly and easily than what you’re used to. By keeping these workouts short, you don’t get too frustrated; you won’t have the chance to feel like giving up halfway through an hour-long class if you’re only working out for 10 or 15 minutes! This allows you to build strength and confidence.

Ready to Try Exercise Snacking For Yourself?

Whether you’re just starting your fitness journey or are looking to get back into a routine, short bursts of movement may be a great way to get that motivation flowing! If you haven’t joined our community yet, sign up for free and get access to unlimited free workouts, with classes of various lengths and for all different fitness levels. Pick a few shorter workouts to get you started and see how they leave you feeling. You may be surprised to see that even just a ten-minute workout can leave you feeling energized and ready and excited to press play on your next workout. You got this! 

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A refresher: The gut comprises every organ (and accessory organ) involved in the consumption, processing, and expulsion of food.

According to physicians and recent research, the gut has a lot more power than just processing food, however. Today we’re diving into the gut — what gut health actually is — and how exercise impacts the system to provide numerous benefits.

The Connection Between Exercise and Gut Health 

Beyond the organs in this system, the gut also comprises the microbiome — a unique set of bacteria (microbiota) that is different to each individual. You have a distinct microbiome that is completely unique to you!

This microbiome within the gut, as mentioned, is being uncovered more and more in the medical world. The idea of the gut-brain axis (connection between your microbiome and your brain/central nervous system) leads researchers to believe that not only does this set of microbiota manage our digestion, but our mood, mind, and overall health, too.

Here’s the cool part: exercise positively affects the gut and your digestive system as a whole. It’s also been shown that the inverse is true and that a sedentary lifestyle can lead to bad digestion. 

Surprising Ways Exercise Affects Digestion 

What’s pretty amazing about all this is that our actions and lifestyle can directly impact this intricate and complex system — we have more control over our health than we think! To get a little more insight, we also consulted Blanca Lizaola-Mayo, MD, a board-certified Internal Medicine physician, post CCT Fellow in Gastroenterology and Transplant Hepatology, and co-founder of SOS Hydration electrolyte replacement drinks. “Exercise, in general, is good for the body, [but] specifically it provides many benefits to the gut,” said Dr. Lizaola-Mayo. “It aids food digestion, improves motility (avoiding constipation), and is involved in the equilibrium of the gut microbiota.”

“Exercise also plays an important role in the gut’s mucosal lining, which absorbs and maintains the bacteria inside its lumen, decreases the risk for atherosclerotic disease, which can potentially compromise the gut’s blood supply (ischemic colitis),” explains Dr. Lizaola-Mayo.

There are several studies that corroborate what Dr. Lizaola-Mayo tells us, citing that exercise provides “numerous benefits to human health.” An article published in the medical journal Oxidative Medicine and Cellular Longevity in 2017 shared that exercise improves the microbiome, which “improves health status.” So we know it changes things in the gut, but HOW is less clear — and remains to be unveiled through more research.

The Best Exercises For Gut Health 

The best type of exercise for gut health is regular exercise — consistency matters more than the specific style! The more you’re moving your body and making movement a regular part of your lifestyle, the better off your gut will be. 

But are there any research-backed types of exercises for gut health? According to Dr. Lizaola-Mayo, aerobic exercise and stretching can be great options. 

Balance is key, including balancing your workout routine with low impact workouts — consider Pilates, weight training, yoga, and walking. Yoga and walking, specifically, have been studied for their effectiveness for patients with IBS. To get started with some low impact workouts, browse the FitOn low impact category to get started. 

And don’t forget your warmups and cooldowns! “Stretching can promote digestion and reduce bloating,” says Dr. Lizaola-Mayo.

Try adding some deep breathing and meditation into your fitness routine too as finding ways to distress is a must when it comes to supporting digestion. 

If you do choose HIIT — which is great in short bursts! — hydration is key for gut health, explains Dr. Lizaola-Mayo. “During exercise, we lose a lot of water through sweat, breathing, and temperature regulation, which reduce the blood volume,” she says .“To help aid in hydration and overall gut health, drinking an oral rehydration solution will help you replace the water and electrolytes that you are losing, increasing the blood volume, which will provide more oxygen and nutrients to the gut.”

Nutrition & Gut Health 

Speaking of nutrients… you can double down on your digestive health by also adding in a gut-healthy diet. Think: whole grains, leafy greens, fresh fruit, lots of fiber. The combination of healthy eating and exercise can have a significant impact on digestion, and the gut as a whole. It definitely can’t hurt to add in more whole foods while you’re stepping up your fitness, too.

RELATED: The Best Foods For a Healthier Gut According to an RD

Final Thoughts

We all know exercise is a cornerstone of a healthy body and life. Knowing now that it can improve your digestion and gut health (which may improve your mental health!), support overall wellness, and keep you regular… that’s all the more reason to get started. Now choose your adventure: which workout will you try today?

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What’s The Perfect Workout Routine? 

Just like with your diet — everyone’s body is different. We all respond differently to different programs, foods, etc. 

Of course, there’s a general, very baseline suggestion that you probably know already: the one suggested by the CDC. 150 minutes per week — spread out however you see fit. The default suggestion is 30 minutes, five times per week. But if you go on a rather long run (a half to full marathon, for instance) — that’s covered in one XL workout. 

The guidelines have also been updated to suggest not just the 150 minutes of aerobic activity (think: anything from yard work and walking the dog to basketball and swimming) plus two days per week of muscle-strengthening activity.

You can mix it up. It doesn’t have to be five days a week of 30-minute moderate-intensity sessions. You can do a little moderate, a little vigorous, a little muscle-training. 

AND! If you’re at a more intense level, you can up the intensity and cut the time in half (we’ll get to details on safety in a moment). Think: 75 minutes per week of higher intensity workouts (25 minutes three times a week, 15 minutes five times a week, or a blast of 75 minutes all at once if you’re on the advanced side).

Up to five times per week: To get started with a few days of aerobic per week, try mixing things up with circuits, cardio, dance, and kickboxing. 

Up to two times per week: Toning, strength, Pilates, and barre will help you round out your routine with some muscle-strengthening exercise. 

How Many Days Should YOU Work Out Each Week? 

That really comes down to your personal plan, pre-existing conditions and injuries, and goals. It’s also extremely important to not “level up” too quickly. If you’ve been at a low-intensity, beginner level for a while, don’t just jump right into high-intensity, advanced exercises and training because you’re trying to make up for lost time! That’s not great for your body.

“There is a sweet spot for each person that considers both the amount of exposure to exercise they need in order to spark a change in the body and the amount of rest they need to avoid injury and overtraining,” says Dr. Liz Letchford, Ph.D., MS, ATC, injury-prevention expert, and athletic trainer. 

Her bottom line: quality over quantity, safety over intensity. “More training days are not better for reaching your goals,” says Dr. Letchford. “Find a rhythm that allows you to see progress -— maybe it’s two to three times per week of training — that doesn’t come at the expense of your nervous system.” What does that mean? Putting yourself at risk for injury, not recovering properly, causing inflammation, and even giving yourself overtraining syndrome. 

“If you are training hard six or seven times per week without adequate recovery, this might be to blame for your frustration around not achieving your goals,” she says. 

Don’t Overdo It!

Part of finding the perfect regimen is to ease into it. Dr. Letchford warns you to not overdo it. “When someone comes to me with an insidious onset injury, I ask them what their training routine has been like for the past two weeks,” explains Dr. Letchford. “If they had a sudden increase in days or intensity of their training, usually I will see an injury occurring about 10 days after they started ramping up the intensity.”

Dr. Letchford says that “In order for training to be effective, a certain amount of overload must be achieved. Training must be consistently and increasingly more difficult as it progresses.” Again: ramp up to something that your body (that means muscles, bones and joints, lungs, heart, and nervous system!) is ready for. And as she mentioned — recovery is essential, too.

Bottom Line

So aim for about 150 minutes of lighter exercise — spread out however works for your schedule. A 15-minute walk in the morning and 15 minute cardio sesh at lunch can do the trick! Then a couple times a week, work on your muscles. Remember to be kind to your body, don’t overdo it, and recover well. You’re in it for the long-haul — so treat your routine like a marathon, not a sprint! 

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What is a Quick Workout?

Despite what you may have heard, you don’t need to spend hours in the gym to reach your health and fitness goals. In fact, quick workouts can be more beneficial than long ones! 

Just as it sounds, quick effective workouts are combinations of strength and cardio exercises that make up short yet effective workouts. This could be as simple as a brisk walk around the block or a 10-minute HIIT workout before work. 

Regardless, quick workouts give you the flexibility to try different forms of movement while encouraging you to keep moving throughout the day. Plus, quick effective workouts can be performed whenever they fit into your schedule!

What Does Science Say? 

Recent studies suggest that quick workouts throughout the day may be just as effective as one longer session, so long as you are still reaching the WHO guidelines of 150 to 300 minutes of moderate aerobic activity or 75-150 minutes of vigorous activity per week. Some days you may crave and have time for a longer workout, so get after it. Others, finding a 30 to 60-minute chunk of time may feel challenging. On those days, splitting up your exercises into quick workouts is the best way to make sure you still reach your daily fitness goals. 

Benefits of Quick Workouts Throughout the Day

#1 You’ll Be a Whole Lot More Productive 

Most of our productivity barriers come from our mindset. Let’s face it, we’ve all experienced that little voice inside our head that keeps us stuck in a negative thought loop. So, rather than stay stuck, get moving!

Science shows that getting out of your chair and away from your workspace for quick effective workouts can reset this pattern and bring in new, more positive thoughts to get you back on task and kicking butt.

#2 You’re More Likely to Make Healthier Food Choices

Quick workouts may be short, but they’ll have long-lasting results! Regular exercise has been proven to help people make better food choices throughout the day. 

When you’re focused on your health in one part of your life, you notice how much better you feel. When you’re feeling good, you’re motivated to feel even better, so this mindset tends to trickle into your other habits.

#3 You’ll See Things Through a More Positive Lense

The science is in. You don’t need to do hours of exercise to feel more upbeat, you only need a quick 10-minute workout to boost your mood! Bonus points if you can take your quick workouts outside for some fresh air and vitamin D.

#4 You’re More Likely to Stick to Your Workout Goals

We all have those friends who always seem to be in shape. So, what’s their secret? If we were to guess — making a concerted daily effort to take care of their bodies!

When it comes to reaching your fitness goals, consistency is key. However, if life is busy and the thought of an hour-long workout feels daunting, you may find yourself losing steam and letting your fitness goals fall to the side. Not to worry — quick workouts to the rescue! 

By breaking up long, strenuous workouts into quick effective workouts, you’re more likely to stick to your fitness goals and achieve the results you want.

Quick Effective Workouts To Try

Ultimate Upper Body 

An upper body workout with dumbbells to shape and tone your upper body. Complete supersets of two exercises twice through each circuit. Five circuits in total. Classic controlled moves combined with some spicy high-paced extras.

Core Yoga

Want to be able to float? Have your practice feel light? This quick core class will get your core strong so that you can nail your handstand and arm balances you’re wanting to do!

Morning Mobility Flow 

Before you jump out of bed in the morning or run into your busy day, give these 5 exercises a try. They will open up your body and get your body feeling refreshed and ready for a new day.

How to Fit Quick Workouts Into Your Routine

Creating new habits takes a little bit of preparation. But with the right tools, making quick workouts a part of your daily routine is simple. You can start with a few brisk walks throughout the day, and when you’re ready to really start seeing and feeling the results, press play on any of these Quick Hit Workouts from the FitOn app!

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Why Choose Low Impact Workouts?

If you’re dealing with joint pain or are just starting your fitness journey, news that low impact workouts can be effective for your weight loss goals is a big win. However, if you’re not, you’re probably wondering why you shouldn’t just focus on high-impact workouts. For one, it’s just not necessary to reach your goals, and adding in some workouts that are easier on your joints can:

• Reduce the risk of injury 
• Increase range of motion 
• Improves technique and alignment
• Minimize recovery time between workouts 
• Increase stability and balance
• Build muscle and improve your metabolism 
• Develop muscular endurance
• Burn fat in the aerobic zone, different from the anaerobic zone that high-intensity workouts focus on 
• Relieve stress and improve a sense of calm

The Best Low Impact Workouts to Burn Major Calories 

These low impact workouts will help you burn fat, sculpt muscle, improve alignment, and condition your heart to keep you on track while giving your body and joints a needed rest. 

Low Impact Quick HIIT

Thought you couldn’t sweat it out with a HIIT workout in a low-impact way? Think again! This 17-minute workout with Breanne Mitchell will take it easy on your joints, not your stamina! Get ready to torch some calories with this low-impact burner.

Low Impact Tone

Tone and tighten while you strengthen and sculpt! Roll out your mat for this 15-minute Pilates-style low-impact workout with Vuori. You’ll work your total body without taxing your joints.

Low Impact Tabata

Don’t assume low-impact means low-intensity! This 21-minute Tabata-style HIIT workout with Breanne Mitchell will test your limits and leave you sculpted and sweaty. No equipment needed.

Low Impact Sweat

A guaranteed sweaty burner – no jumping required. This 15-minute low-impact sweat sesh with Shantani Moore will help strengthen your entire body and get your heartrate up while showing your knees some love!

Low Impact Legs 

Grab your dumbbells, roll out your mat, and get ready to target your lower body with Kenny Ferrer. Designed with intentionally-focused moves, this 21-minute low-impact lower body workout will work your legs from multiple angles to build strength and reduce the risk of injury.

Low Impact Cardio Blast

With exercises like knees up, front kicks, and low impact Burpees, Jeanette Jenkins kicks your butt in this 21-minute low impact cardio workout. Get ready to sweat!

Pilates Head to Toe 

Pilates is one of the best low-impact workouts to sculpt long, lean muscles, improve posture, and strengthen your core. And Cassey Ho doesn’t disappoint in this 23-minute workout that targets all your major muscle groups. 

Full Body Foundations

Just starting your fitness journey? This one’s for you! Danielle Pascente takes you through a 15-minute total body workout to master your form of foundational compound movements like squats, lunges, and glute bridges, so you can tackle more complex workouts safely. 

Newbie HIIT 

So you’ve heard the news, HIIT workouts are awesome for burning fat and building muscle, and you want to get on board. This workout is the perfect place to start! With exercises like Squat to Lunge and Mountain Climbers to punches, Breanne Mitchell will get your heart rate up in this 24-minute beginner low-impact HIIT workout. 

Time to Cool Down and Recover!

Taking a couple of minutes to cool down after your workout will do wonders for your recovery time between workouts, muscle soreness, flexibility, and mobility. Here are some of our favorites to get you started! 

Flow & Stretch

This active recovery sesh with Vuori is the perfect balance of stretching and yoga. Spend 17-minutes targeting your whole body as you flow through movements that open, expand, and energize you from head to toe.

All-Out Stretch

Bree Koegel leads you through a 9-minute total body stretch that will have you feeling great and ready to tackle your next workout!

Recovery Day 

Everyone needs at least one rest day per week. With gentle stability and mobility movements like Bird Dog, Camel pose, and Child’s pose, Vytas leads you through the perfect routine to do on your day off to make sure your body is in prime condition and ready to go for the next sweat session. 

Stretch & Feel Good 

Jeanette Jenkins will have your body feeling gooooood after this 21-minute stretch routine. Hip Circles, Fold Over, Cross-Legged Hip Stretch, Twists, and Lying Hamstring Stretch will open your joints and lengthen your muscles to alleviate tension in your body and mind. 

Uplevel Your Low Impact Routine

The way your body feels and functions is the foundation of your well-being. If you’re beating your body up every workout, you could be doing more harm than good. Incorporating more low impact workouts into your schedule will help balance out your energy expenditure, keep your joints happy, and keep you feeling fit for many years to come.   

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Exercise Helps Boost Mood, According to Science 

That energy rush and happy feelings after a workout are no coincidence or placebo. Exercise produces the hormones and neurotransmitters (like serotonin, dopamine, and endorphins) that increase your mood, memory, energy levels, and overall sense of well-being. In addition, simply finishing the task of exercise sends signals to your brain to feel accomplished and boosts your confidence in yourself for completing tasks and meeting your goals. 

Any exercise can help improve your mood. However, we have a lot of moods (some of us more than others, which is totally normal and beautiful). There are specific workouts that can be more effective at getting you out of your individual slump than others. 

Whether you’re feeling scattered or down and out, we put together a list of five different mood-boosting workouts to turn around your day so you can be the boss that you are, no matter what may be holding you back. 

5 Feel-Good Workouts That Will Boost Your Mood in Under 30-Minutes 

#1 Pumping Iron to Get Your Brain Working For You 

Feeling foggy and just can’t seem to focus? Weight training has been proven to fight cognitive impairment and even boost the creation of new neurons. Pick up a set of weights and try a circuit workout that combines strength training with cardio for an extra boost in endorphins. 

We love Breann Mitchell’s 21-minute Full Body Strength workout, which targets all your major muscle groups to build definition and give you that extra oomph to bust through our day. 

#2 Yoga to Give You Those Happy Feels 

If you’re out of sorts and your mind is racing, it’s time to start getting in a little “Om” time. Yoga has been shown to help ease feelings of stress and anxiety, according to recent studies, making it one of our favorite go-to feel-good workouts.

The deep breathing we do in yoga also increases oxygen in the body, giving the brain the nutrients it needs to fire up. If you’re new to yoga, Sydney Benner’s 16-minute Daily Yoga is the perfect place to start to begin feeling yoga’s benefits. Want a little extra challenge? 

Try Vytas’ 23-minute Balance and Focus routine that uses longer holds and balancing poses to challenge you mentally and physically. 

Though a yoga class may boost your mood right away or leave you feeling more relaxed, consistency is key. Strive to make a commitment to making yoga a regular part of your fitness routine! The best may be yet to come when it comes to the mood-boosting and calming benefits of yoga. 

#3 Interval Training to Produce Feel-Good Hormones

Feel like there’s a heavy cloud over your head? Get out of that funk quickly with a quick HIIT (High-Intensity Interval Training) workout. Getting your heart rate elevated is like hitting the boost button that releases endorphins in your body, which give you all the feel-good vibes. 

A study showed that regular high-intensity workouts had a positive impact on cognitive performance. Pushing yourself beyond where you thought your body could go also gives you a sense of accomplishment that will put that pep back into your step. 

Try this 28-minute Tabata Strong workout with Danielle Pascente to not only burn fat and build muscle but to improve your move. 

#4 Dance to Release Your Inner Child

To feel free like a little kid again. No responsibilities. Sounds like the life. We wish we could take away all your adulting responsibilities, but we can do second best. Oh yeah, let’s boogie! If you’re ready to feel the rhythm, press play on any of our fun dance workout videos. 

Dancing has been proven to not only increase endorphins through cardiovascular exercise, but it has also been shown to reduce the stress hormone, cortisol. 

When you let yourself feel the music and express yourself through movement, it can help you relive those times where you were purely you, without any of the world’s opinions or judgments. 

The nice part — you can do this privately in your living room, or even bedroom, if you want. Go ahead, dance like no one’s watching (because they aren’t)! 

#5 Pilates to Help You Sleep Better

When you get a good night’s sleep, you feel like you can conquer anything the day throws at you. When you don’t, well, it can make even the little things feel that much harder. To get more good nights than bad, try adding in Pilates to your workout routine. It’s one of those feel-good workouts that has too many benefits to ignore.

A study found a connection between Pilates and improved mood and sleep quality in college students giving us yet another reason to consider adding more Pilates into our lives!

Try a 23-minute Pilates Head to Toe class with Cassey Ho.

Finding The Good in The Meh

If you feel like you’re in a funk, we totally get it, and we want you to know you’re not alone. Our mental health is just as important as our physical, so making sure you honor your feelings and allow yourself to process negative emotions is a healthy, but not always easy, part of being human. However, if you’re feeling more than a little off, we highly recommend you talk to a medical professional about it. A little chat never hurts, right?

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