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

The Mental Health Benefits of Outdoor Workouts 

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

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

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

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

Other Benefits of Taking Your Workouts Outdoors 

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

Saves Time & Increases Time in Nature

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

You’ll Soak in the Sunshine Benefits

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

Burns More Calories

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

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

RELATED: 10 Ways to Burn More Calories While Walking

You’ll Meet New People 

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

What You Need to Take Your Workouts Outside 

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

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

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

Getting Started With Outdoor Workouts 

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

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

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

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

A Little Fresh Air Always Helps

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

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

How to Snack on Exercise 

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

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

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

5 Benefits of Exercise Snacking 

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

#1 Enhance Cognitive Function & Benefit Your Brain

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

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

#2 Help You Reach Your Weight Loss Goals

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

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

#3 Reset Your Stress Levels

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

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

#4 Give You The Perfect Pick-Me-Up

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

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

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

Quick “Snack” Workouts You’ll Love

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

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

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

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

Hungry For An Exercise Snack? Browse Our Pantry

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

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“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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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 Importance of Correct Posture 

It may be your inclination to let your shoulders roll forward and sag when you stand or hunch forward when sitting at a computer, but these habits put your body into improper alignment. Standing up straight puts less tension on bones and joints, avoiding wear and tear that causes discomfort, according to Rush University Medical Center in Chicago. In addition, correct posture strengthens your core, improves your breathing, and can improve mood and energy levels, they point out.

Correct posture also improves your day-to-day function, allowing you to move through the day smoothly and painlessly as you do everything from putting away groceries, unloading the dishwasher, or getting down on the floor to play with your kids. The discomfort from poor posture can also interfere with a good workout. If you have back pain, for example, you’re probably not so motivated to exercise. 

6 Daily Habits to Support Better Posture 

From laying to sitting and standing, here’s where to start straightening up: 

#1 Change Up Your Desk

If you work at a desk most of the day, you’re fixing your body into one position — and it might be an unhealthy one, especially with WFH set-ups. (Dual monitors! Looking down at your laptop! Working from the couch!) Proper desk posture means that your chair sits high enough, so your knees are level with your hips, your monitor is positioned arm’s length away, and your wrists are straight and supported as you type, advises Mayo Clinic. 

#2 Get Up and Move

Your body isn’t meant to sit in one position all day. In fact, people who spend the longest time sitting uninterrupted are more likely to have lower back pain, research shows. If you’re sitting at a desk, stand up and move around — that’s a must. Get up mid-day and take the stairs to toss in a load of laundry, walk your dog, or refill your water bottle. Even though these habits may not be standing straight per se, by changing up your spine’s position, you’ll support better posture throughout the day.

#3 Stand Up Straight

Know about the proper standing position — and practice it throughout the day. This does not mean that you have to stand perfectly all the time but check in with yourself occasionally, consider your stance, and fix as necessary. Every time you catch yourself slouching, remember these tips from the National Library of Medicine, below. With time, this straight stance will become more automatic.

• Keep your shoulders back
• Engage your core
• Shift your weight to the balls of your feet
• Stand with feet shoulder-width apart

#4 Practice an Upward-Facing Dog (or Two)

The upward-facing dog position in yoga, which expands your chest, is a counter to the closed chest slumping routinely done working in front of the computer, notes Northwestern Medicine. 

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

#5 Lay Right at Night

Good posture doesn’t end when you lay down in bed. Posture matters when sleeping, too. You probably already have your favorite sleep position, but if that happens to be “on your stomach,” you might want to try to flip over. The Cleveland Clinic recommends snoozing in a way that maintains spinal curvature, which is either on your back with a pillow under your knees or on your side with knees slightly bent (but not in the fetal position). Old habits are tough to break (especially when you’re catching Zzz’s), so it may help to add a few pillows around you to discourage tossing and turning.

#6 Breathe Better

Slouching closes the space for breathing, triggering shallow chest breaths. Sitting or standing tall does the opposite, allowing your lungs to fully expand with each breath. You can also use deep breathing or slow, diaphragmatic breaths to help you find better posture, too, research shows. Try it right now: Take a deep breath in, aiming to fill your belly with air on the inhale, hold, and release it slowly on the exhale. It’s impossible to take this breath when hunched over — and so you’ll naturally unfold. Another benefit: The rush of oxygen can help boost brain power and leave you feeling happier than before. Now that’s sitting pretty.

The Takeaway

Addressing your posture now (before problems start) will help you maintain an active life and feel good today — and in the future. Use this as your guide to better posture and get started with these simple tips! Your back and body will thank you.

Want to weave some mobility training into your fitness routine to support better posture? Browse the mobility category in the FitOn app for classes that will leave you feeling your best!

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

How Exercise Affects Sleep

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

RELATED: The Ultimate Guide to Sleep

5 Exercises For Better Sleep 

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

#1 Running

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

Tips for Running

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

#2 Deep Breathing

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

Tips for Deep Breathing

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

#3 Yoga

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

Tips for Child’s Pose

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

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

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

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

#4 Walking

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

Tips for Walking

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

#5 Strength Training

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

Tips for Strength Training

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

RELATED: The Connection Between Strength Training & Better Sleep

The Takeaway

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

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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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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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