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

How to Snack on Exercise 

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

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

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

5 Benefits of Exercise Snacking 

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

#1 Enhance Cognitive Function & Benefit Your Brain

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

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

#2 Help You Reach Your Weight Loss Goals

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

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

#3 Reset Your Stress Levels

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

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

#4 Give You The Perfect Pick-Me-Up

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

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

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

Quick “Snack” Workouts You’ll Love

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

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

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

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

Hungry For An Exercise Snack? Browse Our Pantry

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

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

5 Powerful Mental Health Benefits of Exercise 

#1 Mood Elevation With Exercise

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

#2 Exercise For Sharper Cognitive Function 

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

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

#3 Improved Sleep Quality Through Exercise

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

RELATED: 5 Exercises That Will Help You Get Better Sleep 

#4 Boosting Self-Esteem and Confidence With Exercise

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

#5 Social Connection and Support Through Exercise

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

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

Tips for Incorporating Exercise into Your Daily Routine

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

Choose an Enjoyable Activity

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

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

Set Attainable Goals

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

RELATED: How to Set Fitness Goals That Stick

Prioritize Exercise

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

Break up Your Workouts

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

Listen to Your Body

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

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

Prioritizing Exercise for Better Mental Health and Well-Being

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

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

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

Roll Out Your Mat, and Get Your Namaste On

Day #1 Get Grounded

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

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

Day #2 Amp Things up With a Power Yoga Practice

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

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

Day #3 Stretch it Out

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

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

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

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

Day #4 Pause & Meditate

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

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

Day #5 Add More Power

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

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

Day #6 Yoga Core

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

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

Day #7 End Your Week With Restorative Yoga

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

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

Adding Yoga To Your Fitness Routine

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

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

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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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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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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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And, this harmonizing practice caters to the needs of any yoga student. Whether you need a therapeutic flow or sweaty workout, you can find a style of yoga for whatever you’re craving. This goes for your emotional needs, too! Feeling stressed or anxious? Having trouble sleeping? Turn to yoga for support.   

Ready to get your om on? Read on to find out all the benefits of yoga, and how to make space for this healing practice in your fitness routine!

The Physical Benefits of Yoga 

Reduce Muscle Soreness 

Maybe you hit the gym too hard, or maybe your muscles are cramping after a long day of sitting behind the computer. Whatever the case, yoga can help relieve pain and reduce muscle soreness! Restorative poses such as Child’s Pose, Half Pigeon, and Supine Twist are deep stretches that can help release your muscles and stretch out any areas feeling tense or tight.   

Strength & Flexibility & Balance

Improved strength, flexibility, and balance are some of the most commonly known benefits of yoga. Using muscles you wouldn’t normally use, holding postures for an increased period of time, and activating your stabilizing muscles help to build strength, flexibility, and balance. The more you practice, the more you will see an improvement in these areas!

RELATED: Yoga For Strength: What You Need to Know

Weight Loss Support 

When it comes to burning calories, don’t undermine this practice! Depending on the style practiced, one of the benefits of yoga is the ability to torch some serious calories and shed unwanted weight. Plus, the lowered cortisol levels as a result of reduced stress is another important part of supporting weight loss efforts. 

RELATED: Can Yoga Help You Lose Weight?

Improved Sleep 

Trouble sleeping? According to research, yoga may be able to help. However, when using yoga to support sleep, it may be best to opt for restorative poses, while also focusing on your breathing to help relax the mind and body as opposed to doing  vinyasa-style yoga flows too close to bedtime. 

Improved Posture 

Regardless of the style of yoga you choose, you’ll notice a universal emphasis on spinal and muscular alignment! Not only will this help to prevent injury, but it will help to lean and lengthen your muscles and improve your posture. 

The Mental Health Benefits of Yoga 

Reduce Stress and Anxiety 

Let’s be real —  this is the real reason why we all come to our mat! Numerous studies support the use of yoga for stress and anxiety reduction, indicating a benefit in overall wellbeing. The fusion of mindfulness and deep breathing in a therapeutic atmosphere are some of the ways yoga helps to lower cortisol and benefit the mind and body. The thought alone sounds relaxing!  

Improve Focus and Mental Clarity 

The cognitive benefits of yoga are becoming more widely studied and supported, with research indicating improvements in both focus and mental clarity. So, whether you’re experiencing brain fog or you feel like you just can’t seem to turn your mind off, rolling out your mat may be a simple solution.

Support Energy Levels 

Skip the caffeine and opt for a natural energy booster. We get it — when you’re feeling fatigued, the last thing you want to do is get on your mat. But that post-yoga rejuvenation will have you thanking us! And, it doesn’t need to be long. Start with just five to ten minutes and see how you feel. 

What Happens to Your Body When You First Start Doing Yoga 

When you roll out your mat for the first time, it’s normal to feel intimidated! Maybe you’re struggling to settle into a pose, (unconsciously) comparing your practice to the yogi next to you, or having difficulty quieting your mind. Whatever the case, trust the process. Remind yourself — these emotions and sensations are perfectly normal. In fact, there’s no better (or safer) space to experience them. 

Once you allow yourself to settle into your mind and body, the benefits will flow. You may notice your body feel lighter as tension starts to melt away. You may experience an opening in your chest with every conscious inhale and exhale. You may feel a sensation of calmness flood in as stress appears to exit. You may even experience weight loss, increased flexibility, and reduced pain or muscle soreness as you introduce new movements and fluidity. 

While this may look different for everyone, there’s no questioning the mental and physical yoga benefits that will follow when you first begin your practice. 

What Happens When You Make Yoga a Consistent Practice 

If you ask any yoga student the benefits of making yoga a consistent practice, they will likely describe all of the above benefits (and then some!)

One of the best benefits of yoga is that every single yoga class seemingly feels like the first, in that the benefits of this therapeutic flow never lessen. In fact, the more you practice yoga, the more you will benefit! Regardless of how you show up to your mat, you’ll likely walk away feeling better. 

A consistent yoga practice makes for long-term improvements in both mental and physical health. This could look like increased mindfulness and self-awareness, stronger muscles and reduced soreness, improved flexibility and range of motion, reduced stress and anxiety, or better sleep and coping mechanisms. 

Ok, so what can’t yoga do? The benefits speak for themselves! 

Weaving Yoga Into Your Fitness Routine 

Are you ready to make yoga a part of your regular fitness routine? If you haven’t joined our community yet, sign up for free and gain access to our library of flows! With various styles (from Sleep Yoga to Yoga Sculpt) and class lengths (as brief as 8 minutes to over 30 minutes), you’re bound to find a practice that meets your needs. Get flowing and let the benefits follow suit! 

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