2024-01-06T13:49:50+00:00
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/ Exercising is important, and studies have shown that regular movement contributes to prolonging life, making people happier, and fighting diseases.
But in 2024, you can realistically include exercise in your daily routine and try to stick to it. In order for this year to be different, you must follow these simple and practical steps, regardless of whether you are a gym enthusiast or a fitness beginner.
1. A walk in the park
Yes, getting started with fitness this year can be as simple as putting one foot in front of the other.
Walking can help fight diseases and health conditions more than anything else.
Studies have also shown that this activity may boost mood, improve memory, and reduce stress.
The good thing is that walking requires no equipment, no gym membership, and no experience necessary.
Walking is something that many of us are familiar with, it’s not scary, and it doesn’t require as much instruction to master as other physical activities, says Evan Matthews, assistant professor of exercise science and physical education at Montclair State University in New Jersey.
There are ways to level up your walking once you’ve incorporated walking into your routine and are ready to build on it.
2. Maximize your to-do list
You don’t have to change your entire life to change your fitness level.
Chores already on your to-do list, like gardening, pulling decorative boxes into storage, or spring cleaning your house, could be part of your plan to get fitter in 2024.
CNN fitness contributor Dana Santas previously pointed out in an article that you can also burn more calories in an hour by raking leaves than you would with a brisk walk or weight training session.
To get the most fitness out of your to-do list, Santas advises, make sure you warm up, make household chores manageable to avoid injury, change your body position to maximize your effort, drink regularly, and maintain good fitness.
Good posture means bending your knees and using your legs as the main source of power when lifting, maintaining balance and stability by keeping your hips close, and rotating from the middle of your back to avoid strain, she added.
Even routines that don’t feel particularly energetic can be part of your fitness resolution.
3. Make friends at the gym
You may feel like you’ve gotten off to a good start with daily fitness, and are ready to step up your game with more serious strength training.
But the gym can be intimidating.
One way to get more serious is to start doing strength training exercises at home.
Santas recommends using your body weight at home to get a quality workout that includes strength, balance, flexibility, and coordination, as well as exercises like push-ups, squats, planks, and sit-ups.
A broom, water bottle, towel, chair and full backpack can also help simulate a home gym experience, she said.
Or you can overcome your fears by making the gym a more enjoyable place.
Going with friends or taking classes may help you feel some direction and support.
Strength-building habits work best when they’re manageable, so don’t push yourself too hard and take it slow.
After that, it’s important to stretch, rest, hydrate and feed your pet, according to Santa.
4. Make a plan that fits your fitness
Not all workout plans are created equal, you want a plan that matches your goals and preferences.
Take CNN’s interactive fitness test to find the right workout style for you.
Results depend on factors such as where, how, and who you exercise with, and it offers ways to get started.
5. Stay connected
A study conducted in December 2021 found that feeling responsible for continuing to exercise and feeling a sense of community are among the most important ways to increase exercise sustainably.
Scheduling regular exercise sessions in advance, or finding a way to fit in with friends, can help you stay on track, according to a previous article by CNN.