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Extended-reality workouts usher in an immersive era of virtual fitness on VR headsets

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Extended-reality workouts usher in an immersive era of virtual fitness on VR headsets
  • Extended reality is bringing immersive, personalized workout experiences to the fitness industry.
  • Leaders at four fitness brands told BI their extended-reality services helped them reach new users.
  • This article is part of “Build IT,” a series about digital tech and innovation trends that are disrupting industries.

In the summer of 2018, Rachel Z., who goes by the alias OtterWorldly online, started streaming herself playing the mixed-reality fitness game “Beat Saber.”

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Videos showcase her virtual saber skills as she slices digital blocks to the beat of songs such as Blackpink’s “Kill This Love.”

The gamified, competitive nature of virtual-reality fitness apps “transformed my workout routine,” she told Business Insider. “They provide variety, motivation, and the ability to track progress, which keeps me engaged and consistent.”


A woman smiles while holding a VR headset above her head

OtterWorldly, a VR content creator.

OtterWorldly



Extended reality is steadily changing exercise and fitness. It involves virtual reality, which immerses users in a computer-generated environment; augmented reality, which overlays digital visuals onto the real world through the use of devices like phones and AR glasses; and mixed reality, which blends real and virtual worlds.

Business Insider spoke with leaders at the fitness brands Puma, Les Mills, FitXR, and Supernatural about leveraging extended reality to provide tech-driven workouts.

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Shifting perceptions of fitness technology

Puma this year partnered with Meta Quest 3 to launch immersive mixed-reality workouts in the metaverse. People with a Meta Quest headset can participate in virtual exercises including boxing and Zumba.

“People can actually try different types of workouts that they might not try in the real world because maybe they don’t have access to it where they are,” Ivan Dashkov, the head of emerging marketing tech at Puma, told BI. “I’ve never boxed in my life, but in VR, boxing workouts are my favorite.”

Some people with so-called gym anxiety or a fear of being secretly recorded and shamed online have leaned into virtual-reality workouts. “People may not think of technology as something you work out in, but VR can break down those barriers,” Dashkov said.


A bearded man smiling and wearing a black shirt

Ivan Dashkov, the head of emerging marketing tech at Puma.

Kathryn Przybyla



Dashkov acknowledged there’s a learning curve. “I think a fun challenge in the space is that the general Puma audience might not necessarily have adopted some of these new technologies yet,” he said.

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He recalled seeing people’s perceptions of VR workouts change at a launch event for Puma and Meta Quest’s partnership earlier this year. After putting on a headset and working out for about 15 minutes, attendees had an aha moment, Dashkov said. “They didn’t expect to be sweating, because they think it’s like a video game,” he added.

One deterrent, however, is the look and feel of the Meta Quest headset: Its size can make it cumbersome. But Dashkov told BI he expects the headsets to become less bulky and eventually “be like a pair of glasses you’re wearing where things will be projected on top of them.”

Adapting to consumer needs

Les Mills is also using extended reality to create peer-reviewed, research-led exercise routines, such as strength training and yoga. In December, Les Mills launched a virtual-reality fitness game designed to bring holographic dance professionals into a Meta Quest user’s home.

Lisa Edwards, Les Mills’ digital innovation director, said the game’s development required the company to adapt to connect “a global community of fitness enthusiasts.” Three years ago, when Les Mills met with developers, the technology was more rudimentary; putting time and resources into extended-reality services was a risk.


A woman smiles with her arms crossed

Lisa Edwards​​​​, the digital innovation director at Les Mills.

Les Mills

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Edwards said the company read customer reviews and analyzed users’ activity dashboards to inform business decisions and keep up with “the changing needs of our users.”

“We do keep a really close eye on a lot of the data that we get back from both our own developers and Meta,” she added.

Engaging a broader audience

Sam Cole, the cofounder and CEO of FitXR, an extended-reality wellness company, told BI the fitness industry needed to focus on reaching people beyond those who are exceedingly active or don’t have restricted mobility.

Cole said his experience of dealing with an injury to his Achilles tendon a year ago showed him that “you get to a certain age, and you start to realize the importance of balance in terms of physical and general health.”


headshot of a bald man smiling and wearing a charcoal gray sweater.

Sam Cole, the cofounder and CEO of FitXR.

FitXR

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Cole said FitXR’s workouts focus heavily on balance while “taking the core ingredients that make group fitness great” and merging them with “highly immersive, highly engaging visuals” that encourage participation.

Leanne Pedante, the head of fitness at Supernatural, a virtual-reality fitness service, described a person who she said used immersive workouts for mobility.


A woman smiles while sporting a cropped workout top and leggings

Leanne Pedante, the head of fitness at Supernatural.

Lindsey Byrnes



The person, Pedante said, struggled with their weight and used a wheelchair to get around. She said that taking exercise classes on Supernatural’s platform helped them work toward using a walker. “That’s the kind of stuff that’s happening in VR,” she said.

Cole acknowledged that while some people lack enthusiasm for or don’t trust VR because it’s still a relatively new technology, he believes that “the perceived limitations are more problematic than the actual limitations” and people will have to try VR for themselves to find out.

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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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