“When your body is sore, it means that there is, among other physiological processes, inflammation in the tissues due to the intentional damage created by the workout,” says  Elizabeth Campell, Ph.D., ATC, in Los Angeles, CA. “Inflammation is an important step in the repair of the tissues; this is how we grow stronger.” So although it hurts, it’s part of the process. 

That doesn’t mean you need to suffer, though! There are a few types of movement that help soothe sore muscles. Ahead, our favorite ways to do just that: get a little movement and keep the body in motion, while healing some soreness (or, at the very least, not making it worse!). 

Too Sore to Move? Here Are the Best Exercises For Relief 

Walk

One of the best ways to promote recovery without making your soreness worse: a nice walk. “An easy walk will help move any fluids in your system to help circulation while preventing stagnation in the tissues,” says Dr. Campbell. If your soreness is also leaving you feeling stiff or stuck, this is an excellent choice to prevent your body from getting even stiffer, which may provide you with added relief. Keep it light and easy, no need to power walk, or walk a half marathon here!

RELATED: What You Need to Know About Walking For Fitness 

Stretch

Stretching is great at any point of the week, regardless of your workout schedule — but it’s also great when you’re feeling particularly sore. “To facilitate the movement of the lymphatic fluid throughout your tissues, I recommend gentle, slow flow-like movements or gentle stretching,” says Dr. Campbell. 

Join the FitOn Stretch it Out Program for guided stretch classes to add to your routine. Give your body the love it deserves with this stretching program that will help you increase flexibility and move better.

Yin Yoga

Forget the power Vinyasa and opt for gentle, healing Yin yoga. “Slow, deliberate, mindful movement is a cornerstone of a Yin yoga practice,” says Sara Sas, RYT, L.Ac. in La Jolla, CA. “Where Yang is active, Yin is passive… you’re slowing things down. By holding postures for longer periods of time, combined with lots of deep breathing, you give the body a chance to rest and heal.” Many Yin practices also incorporate longer periods of rest, including meditative Savasana, which gives your mind and muscles a break while still allowing for some soft movement.

Sas does warn to not hold any postures that feel too deep or intense during a stretch, as this can make soreness worse. “Only work to a comfortable edge,” she says. “Stretch until you feel ‘challenged yet successful’ … it’s a fine line between stretch and strain, so be mindful!”

Mobility Work + Myofascial Release

Sometimes those sore muscles are indicators that you need TLC in specific areas; this is where mobility work and myofascial release (think: foam rolling, targeted massage) comes in.

Foam rolling and myofascial release with the assistance of tools can help take stretching recovery to the next level; it helps target what Dr. Campbell pointed out — inflammation. 

But Know When to Take a Rest Day!

While movement can offer some major benefits, sometimes it’s best to just rest. “It’s important to remember that strength training has a systemic analgesic effect,” says Dr. Campbell, which means “You may notice that working out when you are sore results in a temporary decrease in soreness.” Be forewarned, though, that this is “Not necessarily the best thing for your body and its repair cycles. The goal is to work with your nervous system to facilitate its ability to manage the healing process.” 

Remember to listen to your body and tune into any cues! If you feel like some movement can help circulate stagnant blood flow, try going for a walk or rolling out your mat for a yin yoga flow. But, if you’re too sore to move, maybe you just stretch it out and give your body some TLC. Instead, try an Epsom salt bath, or maybe just embrace your day off and give yourself the time to rest and recover!

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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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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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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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As with most things, there’s no one-size-fits-all answer. The best recovery modality for sore muscles will depend on a few things — is your injury acute or chronic? Is there swelling or inflammation? These are the types of questions you want to start asking yourself. The severity and location of your muscle soreness, and even your lifestyle (i.e. how active you are or how often you can dedicate to recovery), play a large part in the recovery process! 

So, the next time you find yourself glued to the couch thanks to overly sore muscles, refer back here for the ultimate muscle soreness recovery tips. We’re breaking down the recovery process with all you need to know!

RELATED: 9 Tips to Reduce Muscle Soreness Faster

Heat Therapy VS Cold Therapy: What’s The Difference?

Heat Therapy for Muscle Soreness

Heat therapy is a recovery modality that stimulates the healing process by encouraging fresh blood flow to the area of injury or soreness. When blood vessels dilate and send nutrient-rich, oxygenated blood, you may experience symptoms such as a decrease in tension, pain, or soreness, and even an increased range of motion. 

Cold Therapy for Muscle Soreness

Cold therapy, on the other hand, works by reducing inflammation to the area of injury or soreness and thus reducing blood flow to muscles. Also known as ice therapy or cryotherapy, cold therapy is commonly used to relieve pain and soothe muscle soreness and inflammation soon after the onset of soreness.

Benefits of Heat Therapy 

From saunas to heating pads, heat therapy is beneficial in healing sore muscles for many reasons! 

Heat therapy may help to:

• Relax and soothe sore muscles 
• Improve circulation and blood flow
• Increase muscle flexibility 
• Eliminate the build-up of lactic acid
• Ease discomfort
• Relieve minor stiffness and tension

When & How to Use Heat Therapy 

When to Use Heat Therapy 

Heat therapy is beneficial for chronic muscle soreness, pain, or injuries, where it can help relax muscles and soothe muscle fibers. If you experience ongoing muscle soreness or have a dull, achy pain you just can’t seem to soothe, this treatment may be for you! 

Heat therapy should be avoided with any of the following conditions: 

• Diabetes
• Dermatitis or other superficial skin issues
• Vascular diseases
• Deep vein thrombosis
• Multiple sclerosis 

How to Use Heat Therapy

If you’ve ever had a heat therapy treatment, then you know how calming and therapeutic it feels. Lucky for you, heat therapy should be applied longer than cold therapy (so you can rejoice in the soothing heat that much longer). For larger areas of more intense muscle soreness, heat therapy can be applied between 30 minutes to 2 hours. For smaller areas with less pain or soreness, 15 to 20 minutes will suffice!

Types of heat therapy include:

• Heated gel packs
• Hot water compress
• Heating pads
• Heated wraps
• Hot baths (such as Epsom salt baths)
• Saunas 

Benefits of Cold Therapy 

The benefits of cold therapy include:

• Temporary reduction in swelling
• Reduced inflammation and redness
• Acute pain relief
• Improved recovery time (and thus improved subsequent exercise performance!)

When & How to Use Cold Therapy

We’re not saying you need to submerge yourself in an ice bath for 5 minutes, but if you’re experiencing these symptoms, consider giving cold therapy a try.

When to Use Cold Therapy

Cold therapy is best for early-onset, acute injuries. For best results, it should be applied within the first 48 hours of onset! So if you feel muscle soreness coming on, the sooner you get chilly, the better! 

Cold therapy should be avoided if you have chronic muscle soreness, stiff muscles or joints, sensory or nerve issues that impair pain receptors or experience poor circulation. 

How to Use Cold Therapy

For an at-home cold therapy treatment, apply an ice pack, ice bath, or cold compress onto the localized area immediately after symptoms of soreness arise. If you’re applying an ice pack,  wrap your cold compress in a cloth to avoid direct contact with the skin and prevent irritation. 

Cold therapy should be administered in short increments, with no more than 15-minute sessions. Depending on the severity of your symptoms or muscle soreness, you may find relief with multiple treatments a day (just keep the sessions between 5 and 15 minutes). 

For soreness, sprains, or strains that are minor, the R.I.C.E (Rest, Ice, Compression, and Elevation) method may be beneficial. This method involves icing for 15-20 minutes every 2-3 hours during the first 24-48 hours after injury.

Types of cold therapy include:

• Frozen ice or gel packs
• Ice compression wraps
• Ice baths
• Gel treatments that elicit an “icy” cooling effect
• Cryotherapy chambers 

The Hot & Cold Secrets to Soothing Sore Muscles 

Now that you know how to use heat and cold therapy for muscle soreness, head into your next workout, recovered and ready to crush your goals. And, just so you know, these tips can help prevent muscle soreness from occurring, too! 

Along with stretching, active recovery modalities, and staying mobile, incorporating these recovery methods into your fitness routine can help you stay ahead of the game and keep those muscles soothed and agile. 

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Well, with our help, it most definitely will! With a little guidance, you can create a beginner workout routine that delivers results.  Good news — we’re here to answer all your burning beginner workout questions. Feel confident starting your routine knowing all your hard work will pay off. 

What Makes a Good Beginner Workout?

Whether you’re just starting out or you’re getting back into the swing of things, less really is more. A good beginner workout doesn’t have to be fancy or hours long.

Resistance Training

When it comes to resistance training, focus on simple, basic exercises that target all of your major muscle groups. Start with one or two exercises for each body part (i.e. lunges and squats for your lower body, chest press for your chest, dumbbell rows for your back, and Swiss ball sit ups for your core).  

Cardiovascular Training

The most effective beginner cardio workouts are the ones you actually enjoy doing. Trying to force yourself to be a runner and dreading each run won’t set you up for success. If cardio really isn’t your thing, try a HIIT workout for beginners. HIIT takes half the amount of time for similar results as steady-state cardio. And, if you really want to cut back on workout time, HIIT workouts that include strength training exercises can count towards your cardio and strength training sessions!

The opposite holds true, too. Sweaty, heart-pounding workouts just not your thing? Put in a podcast and get walking! Walking is a great cardiovascular exercise that can be highly effective. Bad weather or only have a short amount of time? Try FitOn’s Walking Fitness class where you can walk a whole mile in place from the comfort of your own home! 

At-Home Workout Options

No gym? No problem. Whether you feel intimidated working out in public, or you just don’t have access to a gym, here’s some good news for you. With FitOn, there are plenty of at-home workouts for beginners that will help you build muscle, get toned, feel energized, improve your health, and make you feel like a total rockstar. 

You can use your body weight, but if you want to take it up a notch, you could invest in some versatile equipment that doesn’t take up too much space like: 

Dumbbells: The piece of exercise equipment most people associate with strength training. For beginner dumbbell workouts, it’s best to invest in one lighter pair and one heavier pair to start. Dumbbells can be used for basic strength training exercises like chest press, single-arm rows, squats, lunges, and Russian twists. 

Kettlebells: Kettlebells are cast iron weights that range from five to over 100 pounds. You may have seen people swinging them around in videos or at the gym. These small but mighty exercises can burn more calories than other strength training equipment because the exercises use momentum, declaration, and stabilization to build endurance and power while toning your entire body. 

Resistance bands: Resistance band workouts for beginners are one of our personal favorites for exercising on the go (and anywhere, really). They can provide a variety of resistance levels for almost any strength exercise, plus they’re compact and fit easily in your bag. The long bands with handles on both sides are great for rows, chest press, squat to press, and flies. Loop bands are great too — they go around your ankles, calves, or thighs for added resistance to lower body exercises. 

How Long Should a Beginner Workout Last?

A beginner workout doesn’t have to take hours of your time to get you the results you’re excited about. In fact, exercising for too long too soon can leave you too sore to show up for your next workout. Consistency is key when getting in the habit of exercising, so it’s important to feel your best to stay on top of your routine. 

A good rule of thumb to consider: the more intense your workout, the shorter it needs to be. 

If you’re starting with HIIT workouts for beginners, keep them to under 30-minutes. You’d be surprised how much you can get out of 15-minutes of more intense exercise. 

Warm-Up & Cool Down

Every workout should begin with a dynamic warm-up with light resistance exercises or cardio to get your blood moving and your body prepared for the workout. It’s an important step of your workout routine that reduces your chance of injury. Similarly, avoid abrupt endings. Take a few minutes to cool down with some light aerobics that brings your heart rate back down and flexibility training, like stretching, after you complete your workout. 

Browse the stretch category in the FitOn app for warm-up and cool-down classes to complement your workout routine. 

Rest Days

Getting enough rest is an important part of allowing your body the time to recover, rebuild muscle, and burn fat. Yes, you burn fat and build muscle during rest! This is why sleep is also an important part of your beginner workout routine. 

Aim to take at least one to two rest days per week, or more if your body is telling you to rest! You can add active rest on these days. This can look like a leisurely walk or hike, easy yoga class, foam rolling, and/or stretching. 

RELATED: What is Mobility Training & Why Is It Important 

Workout Routines for Beginners: The Most Common Mistakes

#1 Avoiding Strength Training For Fear of Getting Bulky 

If you’re a fitness newbie who thinks cardio is the fastest way to fat loss, this message is for you! 

Strength training is not just for bodybuilders, nor will it give you a body like one (if only it were that easy!). These athletes dedicate their lives to shaping their bodies that way, so don’t worry, big, impressive muscles don’t happen by accident. 

Rather than building bulk, two to three days of strength training is going to help you build lean muscle and give you that toned look you’ve been craving. Plus, it will help redistribute body composition, meaning your waist gets smaller as your booty gets rounder. And, it increases your resting metabolism! Yes, you heard that correctly. It takes more energy for your body to maintain muscle than fat, so you end up burning more calories while doing absolutely nothing (all thanks to strength training!) Convinced yet? 

RELATED: No, Strength Training Won’t Make You Bulky 

#2 Spending Hours on Cardio Machines to Lose Weight

If you’re trying to drop a few pounds, it may seem tempting to hop on the elliptical or treadmill for hours. But, despite what you’ve heard, there is no fast track to getting fit. And if there was one, this definitely wouldn’t be it.

Cardio is important, but it’s not the end all be all. Long, steady-state cardio sessions are also not going to sculpt the muscles you want, burn fat efficiently, or be sustainable. You may lose weight at first, but your body adapts quickly to this type of exercise, causing a disheartening plateau. Many people think the best way to overcome this halt in progress is to tack on more time. Next thing you know, you’re doing 90 minutes of cardio per day, feeling totally burnt out, and ready to quit. All the while, still not seeing results. Let’s not, okay? 

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

#3 Not Tending to Sore Muscles Correctly 

Sore muscles are not a cue to stop exercising. In fact, post-workout soreness is just a sign of the recovery process and your body’s way of adapting to your new workout routine. The best way to speed muscle recovery is to get enough nutrients and protein in your diet, sleep, drink plenty of water, and move more. Shocking right? 

When your muscles are sore, they need more blood flow, which exercise produces. There is a big difference between feeling sore from a new workout routine vs. chronic soreness that lasts weeks. 

With that said, if you notice that you’re feeling sore for weeks on end, and it’s combined with fatigue and grogginess, you may want to take your workouts down a notch and consult your physician. This could be a sign of overtraining. 

RELATED: The Best Foods to Feed Your Muscles After Strength Training 

#4 Thinking It Should All Click Easily at the Beginning    

Change takes time. It will take time for your body, health, and mind to transform — this includes starting a new habit. If it feels challenging to stay motivated, remember: it’s all a part of the process. Eventually, your new routine will become a habit, and not exercising will feel more uncomfortable than fitting in your workout. Stick with it. It gets easier! 

Workouts for Beginners 

If you have the FitOn app, you’re probably wondering which of the hundreds of videos are the right beginner workouts for you. Most FitOn workouts can be modified for any level (our trainers are great at showing modifications), and you can always pause and take a break if you need to. Need more support? We also have a whole category of beginner workouts to choose from. 

Whether you want an expert trainer to lead you through a proper warm-up or push you through a killer beginner ab workout, you’ll find it here. These workouts focus on simple and effective exercises to help you get down the basics while still getting in a booty-kicking workout. There’s an assortment of different styles to choose from — yoga, strength training, core, stretching, Pilates — and our expert trainers are here to guide you through each workout as you start to get comfortable with the movements. 

Here are some of our favorite workouts for beginners on FitOn:

Level Zero

The perfect 17-minute beginner Yoga video to help you gain flexibility, balance, and strength if you’re brand new to your practice. You’ll learn basic poses that open up your joints, release tension, and start strengthening the muscles you’ll need for more advanced routines. 

Newbie HIIT

Learn the basics of one of the most effective workouts. This 11-minute beginner HIIT workout safely eases you into this intense style of HIIT exercise. You’ll start burning some major calories and tone up without doing too much too soon and potentially getting injured. 

Stretch & Feel Good

Stretching is an important part of your beginner workout plan. This 21-minute routine is the perfect cool-down option after your workouts to help minimize soreness, keep your muscles and joints loose, prevent injury, and have you feeling ready for your next sweat session!

Be Patient and Know Results Are Coming!

Too many people start beginner workout routines and stop because they don’t notice results as quickly as they’d like. What many fail to realize is patience is key! In fact, it can help you achieve the body, health, and results you want! The results tend to start to come right after you want to quit. So don’t. You’re so close! Know that if you’re following these guidelines, staying consistent, getting enough sleep and water, and paying attention to your nutrition, it is working — it’s just a matter of time before it all clicks!  

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Sounds great in theory, but many people don’t quite understand what mindfulness even is. If you’re one of the majority, here’s a little rundown. Mindfulness is the state of being conscious or aware of something. In other words, you’re being fully present in the moment on what you’re doing. So what does it mean to combine mindfulness with exercise, and how does a less strenuous workout create better results? Let me break it down. 

What Is A Mindful Based Workout?

Mindful workouts aren’t just an excuse for lower intensity workouts. Yes, mindful movements may require you to slow down, but not for lack of effort! In fact, this holistic approach to exercise may utilize even more effort by exercising both the mental and physical body. Slowing down and becoming intentional with your workouts allows you to gain better body awareness and really hone in on the signals your body sends you – this can increase your mind-muscle connection and even build strength without getting injured.

Like any form of exercise, it’s important to find the type of mindful workouts that fit into your goals, lifestyle, and preferences. These are some of our favorites to start with:

Low-Intensity Interval Training 

If you’ve heard of HIIT or High-Intensity Interval Training, then you can probably deduct what Low-Intensity Interval Training, or LIIT, is. Much like its high-impact counterpart, Low-Intensity Interval Training workouts build off the principle of intervals or going all out for a short burst of time, followed by a short rest and recovery period. However, LIIT workouts are usually composed of more low-impact exercises to give you more opportunities to become present and connect your mind with your body. 

Body Scanning 

You may not think of body scanning as a workout, but it is one of the secrets to optimizing your other sweat sessions. Body scanning is a form of meditation that helps bring awareness to each part of your body. It’s your opportunity to see where you may be holding additional tension that could disrupt your workouts and recovery. The goal is to bring enough awareness during your body scans so that you can activate the correct muscles during your workouts, increasing the effectiveness of your workouts and decreasing the chance of injury. 

Dynamic Stretching

Much like your middle school P.E. warm-ups (but with less distraction), dynamic stretching includes light exercises that take your body through its full range of movement. It’s a great way to warm up and fit in some mindful exercise. The key is to get curious about how your body moves in space, what your limitations are, and where imbalances may be. For example, if you’re doing leg swings, you may notice your left hamstring is tighter than your right. This is your opportunity to breathe into the exercise, bring awareness to the tightness, and focus on relaxing. 

Recovery Classes

Whether it’s a gentle yoga class or guided meditation, recovery classes can help you progress in your mindful workouts. As you’re learning how to be present and aware of your body, it’s normal to feel uncomfortable at first. If your mind wanders, that’s ok! Having an instructor can help guide your mind back to the present moment and give you techniques to become more centered in your mindfulness workouts. And know, these feelings could show up even after years of practicing mindfulness with exercise. The beauty is understanding there’s no perfect way to approach this mind-body exercise. So, get comfortable with being uncomfortable!

Benefits of Mindfulness During Exercise

Becoming present and focused on your workouts may not sound as fun as blasting your favorite playlist. Rest assured, we’re not telling you to stop doing this (in fact, bumping your playlist comes with some added benefits too). 

However, including a few mindful workouts in your weekly routine can help you start seeing some major benefits!

Mental Health Benefits

Becoming more present in your body can help you create more feelings of peace and gratitude in your day-to-day life. It’s easy to get caught up in the business of our schedules and the excitement of achieving. However, when we bring ourselves back to the present moment and give thanks for what we already have (and what’s coming), it helps us cultivate greater peace of mind. And greater peace of mind creates a better chance of prioritizing your health and fitting in your workouts. 

Increased Commitment 

Mindfulness with workouts helps you become more reliable. By bringing awareness to your body, you’ll also start to cultivate better self-awareness. When you start to understand what throws you off your fitness goals, you can more easily navigate those moments and stay on track. 

Better Physical Health 

High-intensity workouts are effective, but getting injured because you aren’t aware of your form will only put you behind in your fitness goals. Mindful fitness helps you become more aware of your form in specific exercises to avoid getting hurt.

Plus, becoming more present helps reduce stress (something we could all benefit from!), and the benefits speak for themself. Lower stress levels are correlated with lower blood pressure, cholesterol, body fat, and increase immunity, strength, and cardiovascular health. 

Better Exercise Satisfaction

Have you ever eaten a piece of delicious chocolate cake while you were chatting at a party, only to realize you barely tasted it? This is because you weren’t being mindful of eating it (a sin, if you ask us chocolate lovers!). The same rings true for your workouts. When you aren’t present, you don’t savor the satisfaction of feeling your muscles ignite, sweat dripping down your back, or catching your breath after a hard circuit. The takeaway? Acknowledge all your hard work!

Tips on Practicing Mindful Fitness

If this is your first time practicing mindful exercise, it may feel uncomfortable at first (like any new skill!). But with the right tools, you can overcome the challenges of building mindfulness exercise practices and start benefiting from them quicker.  

Set a Goal for Each Workout

Setting a goal helps you become more intentional in your workout. What exactly do you want to feel after your mindfulness exercise? More at peace? Present? Relaxed? Focused? 

Setting an intention is like a GPS for your mind — it helps you remember what you want to experience when you start to feel distracted. 

Know The Reason You Are Working Out 

Much like setting a goal, it’s important to always remember your “why.” This is the big picture equivalent to an intention. Where do you hope to be in 6 weeks, 6 months, or 6 years? Maybe you want to be able to keep up with your kids, run a marathon, or just feel less stressed. Whatever it is, make sure it’s something meaningful enough to you to get you exercising on a regular basis. 

Ride the Wave Of All Emotions

As you begin to create space for your mind to become present, you may experience some uncomfortable emotions like boredom, physical discomfort, restlessness, or maybe even grief or anger over something you haven’t processed yet. The important thing to do in these emotions is to accept them. Resisting them will only perpetuate the discomfort. Lean into it and let the energy pass through you by fully feeling whatever it is that comes up. 

Listen to Your Body 

Some days you’ll feel ready to hit the ground running and others you may need to give your body some additional TLC to feel ready for a workout. As you become more mindful, you’ll be able to tell the difference between physical and mental needs. You may not feel like working out that day in your mind, but realize your body is restless and needs movement. Listen to it. 

Keep Reminding Yourself to Breathe 

No matter what may come up for you, the most important part of creating more mindfulness is to focus on your breath. This will help you come back to the present moment. Start to become more aware of the quality of your breath — is it deep or short, fast or slow? Find the pace and depth that helps you connect to your body and bring stillness to your workout. 

Ensure You Finish Strong

Regardless of what happens during your mindfulness workout, it’s important to bring it to completion. This will help set the stage for your day and even your next workout. When things go array during your mindful exercise, bring yourself back to your goals, “why”, and breathe at the very end. Thank your body for allowing you to move and thank yourself for taking the time to work out. 

Getting Started With Mindfulness Exercise

Mindful exercise doesn’t have to be practiced alone. In fact, it can be an effective tool for priming your body and mind for your next butt-kicking workout. One of our favorite ways to incorporate mindful fitness is to begin our workouts with meditation. This will help you bring awareness to your thoughts, posture, tension, intention, and breath before you sweat. And that combination, my fitness friend, is one that will make your workouts much more satisfying and effective! 

If you haven’t joined our community yet, sign up for free and get started on your fitness journey! 

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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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Keep in mind all movement isn’t created equal when it comes to the best exercises to do based on your menstrual cycle. So, which exercises for menstrual cramps are best? Here’s everything you need to know about exercise and PMS.

Exercise and PMS: Is It Harmful or Helpful? 

Movement is beneficial for PMS as it releases endorphins, improves blood flow, enhances your mood, and can lessen painful periods, says Alyssa D’Arcy, MAOM, and Licensed Acupuncturist specializing in women’s health, fertility, anxiety, depression, insomnia, and cosmetic acupuncture at Darcy Wellness Spa. 

“Exercise and activity release endorphins, which can elevate your mood and act as a natural painkiller. Plus, exercise stimulates circulation and encourages healthy blood flow in the uterus, resulting in decreased cramps.” 

When it comes to exercise and PMS, save strenuous activities like jogging or cycling for the week before your period, says D’Arcy. Once your period starts, however, it’s important to lower the intensity. “From a Traditional Chinese Medicine (TCM) perspective, a woman’s menses is time for rest. The body uses energy to cleanse the uterus, and vigorous activity can deplete and exhaust Qi (energy) and blood. Progesterone and estrogen are at their lowest from a hormonal standpoint, which can make you feel tired and fatigued,” says D’Arcy. 

Gentle activities like walking and yoga may be the best exercises for menstrual cramps during this time. Research suggests that your muscles move differently during your period, increasing your risk of injury. So, it’s crucial not to push yourself too hard, says D’Arcy. 

But that doesn’t mean all movement is bad. In fact, gentle movement (such as yoga) is encouraged! Sync up your workouts with your cycle and try these yoga exercises for menstrual cramps the next time you are experiencing PMS.

The Best Yoga Exercises For Menstrual Cramps  

Julianne Byun, yoga instructor, international retreat curator, lululemon ambassador, and co-founder of WITH:IN, guides us through the best yoga exercises for menstrual cramps. 

#1 Reclined Cobbler’s Pose (Supta Baddha Konasana)

Laying on your back, press the soles of your feet together and let your knees fall open wide. Relax your arms by your sides, with your palms facing up.

“This is one of my favorite exercises for menstrual cramps! It lengthens the spine, relieves the low back, and opens the hips to help alleviate pain and cramps,” says Byun. Try enhancing the experience by doing this pose on a bolster!

#2 Legs Up The Wall Pose

Set up a cozy space next to a wall (or in bed with your feet elevated on your wall or headboard). To get into this posture, swing your legs up the wall as you lie flat on your back. Bring your hips as close to the wall as you can, keeping your legs extended up. Let your hands rest comfortably by your side. 

When it comes to exercise and PMS, restorative postures like this can help to calm the nervous system and invite in ease and receptivity to the body, says Byun.

#3 Supine Twist

Starting on your back, extend your legs out in front of you. Inhale your right knee into your chest. On your exhale, drop your right knee over to the left side of your body, twisting the spine and low back. Hold here for several deep breaths and repeat on each side.

“My low back often becomes super sensitive while on my period. A juicy supine twist helps to decompress the low back as well as massage the inner organs, making it one of the best exercises for menstrual cramps,” says Byun.

#4 Savasana With a Bolster or Blanket Rolled Under The Knees

To get into this posture, bring your big toes to touch and spread your knees wide toward the edges of your mat. Sink your hips back to your heels, and let your torso rest on the support of the bolster. Rest your head comfortably to one side, and let your arms relax alongside you.

“This extra restorative variation of savasana is a reminder to give myself full permission to rest, to honor my cycle, and to listen to my body,” says Byun.

Sync up Your Workouts With Your Cycle

Want more tips on how to sync your workouts with your cycle? Check out this FitOn TikTok. 

Expert Tips To Alleviate PMS Symptoms 

There’s no universal rule when it comes to exercise and PMS. While exercise can alleviate symptoms, it can be hard to find the motivation to get moving if you’re doubled over with cramps. But the good news is that there may be ways to lessen your PMS symptoms and work up the motivation to sweat. 

In addition to the aforementioned exercises for menstrual cramps, here are some expert tips to make PMS symptoms more manageable. 

Walking & Stretching 

Take extra time to warm up and recover, says D’Arcy. Don’t undermine the benefits of slow, restorative movements. Walking and stretching can be some of the best exercises for menstrual cramps! Browse the stretch category in the FitOn app to find a guided stretch routine that feels good for you! 

Acupuncture  

Research suggests regular acupuncture sessions can reduce both physical PMS symptoms as well as mood-related symptoms. 

From a Chinese Medicine standpoint, “the liver is responsible for the free flow of Qi and blood in the body. When the liver Qi becomes stagnant, we often see PMS symptoms of irritability, cramping, mood swings, outbursts of anger, swollen breasts, and irregular and painful periods. Acupuncture works toward soothing the liver qi and relieving any stagnation,” says D’Arcy. 

Plus, enhanced blood flow is associated with improvements in both PMS and exercise! 

Acupressure Points

If you’re unable to receive an acupuncture treatment, you can still get the benefits from home. Acupressure is based on finding certain acupuncture points and activating them with pressure, says D’Arcy. The next time you’re experiencing cramps or pain around your period, try activating these points! When it comes to PMS and exercise, these specific points could help you feel more comfortable when working out and offer some (much-needed) natural relief.

Large Intestine 4: “LI4 is located between the index finger and the thumb. This point is well known for its ability to relieve pain, helping to reduce stress, headaches, and neck pain. With your index finger and thumb, apply firm pressure with your other hand. Massage this point for 5 seconds taking deep, slow breaths,” says D’Arcy. Note: This point is contraindicated for pregnancy as it may induce labor.

Liver 3: “This point is famously paired with Large Intestine 4 to create ‘4-gates’, which open up the flow of energy throughout the body. Liver 3 is located on your foot in between your big toe and second toe. This point helps reduce anxiety and stress as well as reduce pain, insomnia, and menstrual cramps. Apply firm pressure to this point and massage for 5 to 10 seconds,” says D’Arcy. 

Spleen 8: “This point is located on the inner leg. To locate this point, start by tracing your fingers down the tibia about 5-7 inches until you find a tender spot. This point is excellent for intense menstrual cramps. Spend your time pressing into this point. Hold for 60 to 90 seconds on both legs,” says D’Arcy.

Yin Tang: “This point is located midway between your eyebrows. Close your eyes and take a few deep breaths, and gently apply pressure with your index finger or thumb. Massage the point in a circular motion for 5 to 10 minutes. Mantras or visualizations are powerful tools to use during this time. I like to imagine that there is a protective light shining around my body as if I were glowing with a golden white light,” says D’Arcy. 

While activating this point, try a free FitOn meditation to help enhance the mind-body connection! 

Prioritize Real Foods

When your period hits, your secret stash of chocolate and sweet treats may sound good in the moment, but research suggests these foods may leave you feeling worse in the long run. To alleviate symptoms of PMS, it’s best to minimize sugar, dairy, processed foods, coffee, and alcohol during that time of the month, says D’Arcy. 

When it comes to PMS and exercise, prioritize a diet rich in nourishing foods. This can help soothe your cramps while fueling your workouts! 

Need some help getting started? Here’s how to eat based on your menstrual cycle!

Hydrate 

While it might sound counterintuitive, increased hydration may actually relieve water retention and reduce PMS symptoms. Drinking enough water throughout the day can help reduce belly bloat by flushing out any excess fluids or sodium!

So if you decide to roll out your mat and try some yoga exercises for menstrual cramps, remember to hydrate! While the menstrual cycle won’t influence fluid needs during exercise, adequate hydration can enhance recovery and performance. Find out how much water you need per day! 

Exercise and PMS: Listen to Your Body To Find What Works Best For You

If your PMS symptoms are horrible, listen to your body and focus on movement that feels good for you, says D’Arcy. When you nourish your body with healthy foods, take measures to alleviate period pain, and prioritize restorative movement, working out may feel much more approachable when it comes to exercise and PMS! 

Looking for more exercises for menstrual cramps? Download the FitOn app for a library full of restorative workouts and meditations! Keep these tips on hand to flow through your next cycle with ease.

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RELATED: The Benefits of Exercise For Improved Quality of Life 

What is Mobility Training 

The terms mobility and mobility training are thrown around a lot. So, what is mobility training, and why is it particularly important for older adults and seniors? 

While you may confuse mobility with flexibility or stretching, there’s more to it than that! Flexibility and stretching involve lengthening your muscles, while mobility takes it one step further. Mobility training aims to optimize movement and functionality by increasing the range of motion in your joints and surrounding muscles. Essentially, mobility training helps improve your muscles’ ability to move your joints while enhancing joint stability. Think of it as a way to keep your body agile, allowing you to perform daily activities with greater ease and confidence!

The Health Benefits of Mobility Training 

The benefits of mobility training for older adults are far-reaching, offering support for various aspects of your overall health and well-being. Here are some of the reasons why you’ll want to incorporate it into your routine for health and longevity.

Reduced Risk of Injury

Say goodbye to unnecessary setbacks in your daily activities! Whether you’re trying to keep up with your pals on the tennis court or hit your daily step goal, keeping your body agile and resilient can minimize the likelihood of falls and other accidents. In fact, studies have shown that incorporating dynamic stretching (a form of mobility training) can reduce the risk of injury, while a lack of mobility training can leave you more vulnerable. 

Improved Everyday Functionality

Mobility exercises help to activate key muscles (that would otherwise remain “turned off”). By strengthening these areas — that you may struggle to activate with other forms of movement and exercise — you can enhance your ability to perform everyday tasks, such as bending, reaching, and lifting. With an increased range of motion in your muscles and joints, you’ll find it easier to navigate your surroundings and maintain your independence as you age!

Improved Joint Health

Speaking of increased range of motion in our joints, mobility training is one of the best ways to maintain and improve overall joint health. Without taking preventative action, it’s natural for joints to become stiffer and more prone to discomfort with age. However, by keeping our joints more supple and lubricated, we can help reduce and prevent age-related issues, such as arthritis and injury.

Better Posture

Despite knowing its importance, we may not fully understand the benefits of good posture. By enhancing balance and stability, good posture minimizes the likelihood of falls and related injuries, which is a very common occurrence in older adults (falls are the primary cause of injury for adults 65 years and older). As another benefit, good posture alleviates discomfort and pain in the neck, back, and joints, which can promote a better quality of life with age. 

RELATED: 6 Simple Habits For Better Posture

How to Do Mobility Training

If you’re wondering how to implement mobility training into your daily routine, start with these three steps! 

Step One: Gentle Warm Up

Start your mobility training session with a gentle warm-up to prepare your body for movement. This could include gentle arm swings, leg swings, and neck rotations to increase blood flow and loosen up your muscles and joints. If you have a foam roller or massage gun, you could also incorporate that for a gentle myofascial release.

Need help getting inspired? Here are some FitOn workouts to help get you started:

• Embracing Tai Chi
• Tai Chi: Brush Knee and Push Hand
• Quick Neck Stretch

Step Two: Range of Motion Exercises

Before jumping straight into your workout (whether it’s golf, tennis, or even a brisk walk), dedicating a few minutes to dynamic stretching can prime your muscles for movement and reduce the risk of injury. Different from passive stretching, which involves holding a fixed position for a period of time, dynamic stretching involves active movements that move your muscles and joints through a full range of motion. This is a little more rigorous than a gentle warm-up, where the focus is more directed on targeting certain areas and muscle groups, such as your hips, shoulders, and spine. 

Give these FitOn workouts a try:

• Shoulder Spin Up
• Spinal Mobility
• Harmonious Hips

Step Three: Functional Movements & Body Weight Exercises 

Finally, finish your mobility training with a brief set of bodyweight exercises or functional movements. The idea is to strengthen the muscles you’re going to be using in everyday life, to improve mobility and reduce the risk of injury. Bodyweight exercises like squats, lunges, and pushups are perfect, as they mimic movements needed for everyday living, such as standing up from a chair, reaching for items on a shelf, or stepping up onto a curb.

Ahead, some mobility training exercises to add to your workout routine. Plus, some FitOn workouts to consider below:

• Overhead Mobility
• Strength Fundamentals
• Basic Chair Strength

Adding Mobility Training To Your Fitness Routine 

Ready to reduce the risk of injury and promote longevity? FitOn makes it easy to prioritize mobility training at any age, with fun ways to incorporate it into your everyday fitness routine. To get started, give one of FitOn Mobility workouts a try. By prioritizing mobility training now, you’ll be more mobile and healthy in the years to come!

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