I’m far from the first person to say it, but exercise is essential for our overall health. Exercise helps boost your mood, relieve stress, increase energy, improve sleep quality and lower your risk for developing chronic illnesses and diseases like diabetes, cardiovascular disease and high blood pressure.
You might be wondering, if exercise is so important to our overall health, then why can it be so miserable?
Trust me, I get it. I live an active lifestyle, making an effort to work out daily, and yet I still have that mental debate every morning where I spend several minutes attempting to talk myself out of exercising. Although I never regret working out after the fact, it can be hard to jump the mental hoop. Over the years, I’ve found some easy tricks to get myself more active each day. No, going to the gym and doing a hard-core weight workout isn’t required. There are actually sneaky ways to get more exercise day-to-day that won’t leave you exhausted and miserable. Here’s my secret sauce.
1. Set a routine
OK, so this isn’t really a secret. Creating a regular habit of working out would be ideal — duh! But it’s creating that habit that’s the tricky part. Here’s where I can help.
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One of the most efficient ways to build a habit is through the Cue-Routine-Reward system. MIT researchers discovered the power of the neurological loop at the core of every habit. This “habit loop,” later coined by Charles Duhigg in his 2012 book The Power of Habit, consists of three parts: a cue, a routine and a reward.
This system can be applied to building any habit, from drinking more water to waking up earlier. It can certainly apply to creating a workout habit.
For example, say you want to wake up and go to the gym each morning before work. The cue, what triggers the habit, would be the morning and your alarm going off. (Choose a time that works best for you and be consistent. Using multiple cues like time of day and sound can increase your likelihood of performing your routine.)
Your routine, the habit or action you want to create and reinforce, would be getting up and changing into your workout clothes. This can help prevent you from going back to sleep and ensure you hit the gym since you’re already ready. And once you finish the routine (the exercise), you’ll be rewarded. This could appear in the form of endorphins as a bodily reward that can motivate us to do the routine again, or it could even be a tangible reward, like buying yourself new socks after a week of hitting your exercise goals or investing in a new yoga mat after a month of doing yoga each day.
Each person will have a different response to these three elements. It’s important to experiment with what cues and rewards work best for you to develop a consistent routine of training.
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2. Start small
A lot of people assume they need to run themselves ragged in the gym to get more fit, but that’s really not true. All you need is about 20 or so minutes a day. The US Department of Health and Human Services recommends a minimum of 150 minutes of moderate aerobic activity a week — that breaks down to a little more than 20 minutes each day. They also recommend strength training to work the major muscle groups at least two times a week.
Thirty minutes of activity each day is an ideal place to start to fulfill your weekly needs, but if that sounds daunting, you can start with even smaller increments. Simply walking on the treadmill or cycling on a stationary bike for five minutes can get you into the habit of exercising a little each day. What you’ll likely find is that those five minutes actually aren’t too brutal, and are maybe even enjoyable. So, the next time you jump on the treadmill, bike or other equipment, you’ll decide to stay for 10 minutes then 15 minutes then 20 minutes, building yourself up bit by bit until you’re getting your heart rate up for 30+ minutes each day.
You can also start with low-impact activity. A brisk walk in the evening is a more-than-sufficient workout. You can also refer to this guide for the best workouts for beginners.
3. Habit stack
Habit stacking, popularized by James Clear in his book Atomic Habits, is a way to create small yet healthy habits. This term might be new to you, but it’s really straightforward: you “stack” the new behavior (exercising) onto a habit you already have to help you remember to do it. This will cause the combo to become a habit.
For instance, if you listen to a podcast every day, try going for a walk while you listen. Waiting for your morning coffee to brew? Try stretching while you wait. Habit stacking can be used in a multitude of ways to make new fitness habits blend into your daily routine.
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Exercise while catching up on your favorite podcast.
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4. Get active at work
Your workday doesn’t have to be totally sedentary. Rather than using your full lunch hour to eat, take some time to go to the gym, speed walk around the office or run errands. You can also break up the drudgery of the day by taking a walk during one-on-one meetings instead of sitting at a desk or conference room — anything to get up and get moving.
Try to get up every so often to stretch your legs: rather than emailing or Zooming coworkers, get up and talk to them in person if you can; use the stairs rather than the elevator; get up and refill your water every so often.
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5. Do exercises you actually like
This is a big one. If you hate exercising, it might be because you aren’t doing workouts you enjoy. Very few people actually enjoy running around in circles for miles. So don’t.
Branch out and try different kinds of workouts until you find one you genuinely enjoy. Biking, surfing, paddle boarding, yoga, hiking, skiing, rock climbing, kayaking and ice skating are all fun activities that get your heart rate up. This will require you to go out of your comfort zone and to be patient as you try things out, but it’ll be worth it when working out no longer feels like a chore.
One trick I used when first getting into working out was using the ClassPass free month trial to try new gyms and classes. The free first-month subscription allows you to visit a particular gym or studio only once throughout the month (you can visit as many times as you want throughout the month after the free trial). This plan is meant to encourage new users to try exercises that might be totally foreign to them, like reformer pilates or hot yoga. During my first month, I tried a boxing class and I was immediately hooked (pun only slightly intended). Now, boxing is one of my favorite ways to incorporate cardio without feeling miserable. I initially felt insecure about trying something so out of my comfort zone, but I felt comfortable within a week and now feel grateful that I found a new activity that I love.
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Exercise doesn’t have to feel like a chore.
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6. Get active while watching TV
Let’s be honest, running on the treadmill is boring. Riding on a stationary bike is boring. Watching TV is way more fun. That’s why you should combine the two.
There’s no shame in catching up on your favorite show while hitting the gym. Trust me, I’ve been rewatching Game of Thrones on my phone while riding on the stationary bike each day. Not only does the entertainment keep my mind off the burn in my legs, but it pushes me to stay longer. Before downloading Netflix and HBO Max on my phone, I’d stay at the gym for 20 to 30 minutes. Now, I usually stay on the bike or treadmill for 50 to 60 minutes — until the episode is over.
7. Make it social
Exercise doesn’t need to be solitary. Having a workout partner can help keep you motivated and hold you accountable in your routine. If you don’t have one buddy to join you, sign up for a workout class. The structure of working out in a group can push you to work harder while also introducing you to new people.
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Workout classes can hold you accountable — and introduce you to new people.
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I recommend exploring the fitness course schedule at your local YMCA or gym, signing up for a boxing, dance or yoga class or purchasing a ClassPass membership, which can grant you access to thousands of health clubs in your city.
For more ways to improve your everyday health, here are 12 household items that double as gym equipment and daily habits to boost your mental health.
Newswise — As fitness resolutions meet reality, every late January and early February orthopaedic surgeons across the country are seeing a wave of injuries from people who started ambitious workout programs at the beginning of the year. The culprit? Doing too much, too fast and not recognizing the warning signs of a possible injury. As millions of Americans kick off the new year with fresh fitness goals, returning to the gym, starting new workouts, or increasing physical activity, orthopaedic surgeons can offer guidance on how to prevent common injuries linked to increased activity.
The American Academy of Orthopaedic Surgeons (AAOS) is making orthopaedic experts available to discuss how people can safely maintain their health and wellness resolutions without sidelining themselves with injury.
Board-certified orthopaedic surgeons can speak to:
Why “doing too much, too fast” is one of the biggest risks
How to safely start (or restart) exercise after time off
Injury prevention tips for popular resolutions like running, strength training, pickleball, and HIIT
When pain is normal soreness, and when it’s a red flag
Orthopaedic surgeons can also offer practical, evidence-based guidance for adults of all ages, from first-time exercisers to weekend gym-goers and older adults prioritizing mobility and longevity.
If you’re working on a story about fitness injuries, workout safety or sustainable health habits beyond the resolution rush, we’d be happy to connect you with an AAOS expert for an interview.
RHINELADER (WJFW) – Everyone knows exercising is good for you, but it can be intimidating to know where to start. A Rhinelander gym recently celebrated one year of motivating people of all shapes and sizes.
Resident Melissa Bayne-Allison wanted a workout space that was safe and fun, so that exercising was not something to dread but to look forward to.
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“I wanted to create a space that was fun and that was exciting and would create,” said Bayne-Allison, “it would create consistency for people and make sure that they continued to show up for themselves.”
She started Club Vybz just over a year ago out of her home in Rhinelander, but it wasn’t quite meeting her goal.
“My husband and I drove past here and there was a for rent sign in the window and I had kind of been contemplating opening a space like this,” she said, “but I just didn’t know how to get that going.”
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Despite that initial hesitancy, the new space has welcomed in many more people.
Bayne-Allison said, “people really come together, they joke around, they share things with people, you know people come in here and because this is a vulnerable position to be in, working out people do tend to share more about their lives in that and with that comes community and that’s really what this place is about.”
Club Vybz has 40 active members. Since opening, Bayne-Allison has seen how it helps people outside of the club.
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She said, “some people come in here and their confidence might be low and coming in here and accomplishing a workout that they maybe didn’t think that they could do is really rewarding for them and that is a confidence booster and it does really help them go out into the community and do more for themselves.”
There’s one more thing she wants the community to know about Club Vybz.
“The hardest part of the workout is walking through the door, just show up for yourself, if you’re scared, come in, check it out, if the green light is on and the blue door is open, I’m here.”
Club Vybz Fitness is located in Rhinelander on Courtney Street. Hours for exercise classes are posted on the Club Vybz Facebook page.
A model was left red-faced after almost nearly climaxing in her Pilates class while engaging her core.
Fitness model Sarah Lloyd is no stranger to intense training, having competed in ultramarathons and being an avid gymgoer.
The 25-year-old, who hits the gym every day without fail, normally loves working out — but during a recent group session, she “panicked” after a specific ab exercise saw her oxytocin levels rise as she fought back an orgasm.
Sarah Lloyd says she learned she can’t do a specific ab exercise in public after nearly having a “coregasm.” Jam Press/@sarahxlloyd
Lloyd was so “freaked out” by the experience that she is now too afraid to try the same exercise again.
“I found out about my magic orgasm technique by accident,” said the influencer, who has 131,000 Instagram followers.
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“I work out every day; normally, I’ll just hit the gym, but occasionally I’ll take a group class.”
It was at a group class that things started to go a bit different.
“We were doing leg raises and after doing about 10 of them, I started to feel a tingle in my body,” she said. “I thought, ‘Surely that’s not how it’s meant to feel?’
“I was sweating and could feel a similar sensation to what I’d normally experience in bed. As I noticed the climax building, I panicked and had to stop. I don’t know if my heavy breathing gave me away.
“Obviously it felt good — but not right for ab exercises in a gym!”
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“I found out about my magic orgasm technique by accident,” said the influencer, 25. Jam Press/@sarahxlloyd
Coregasms
Nicknamed “coregasms,” exercise-induced orgasms are fairly rare — but certainly not unheard of. Debby Herbenick, a sex researcher and author of “The Coregasm Workout,” estimates that roughly 10% of people have them.
“They generally feel similar to orgasms from vaginal intercourse, but they tend to be more dull, less intense and more tingly,” she told Self.
“They seem to last about the same length of time as orgasms during sex. They occur from exercises that heavily engage the core abdominal muscles.”
Exercise-induced orgasms are fairly rare — about 10% of people have them. Jam Press/@sarahxlloyd
People don’t usually have one on the “third or fourth crunch,” she said, but rather when they fatigue their core muscles.
According to Healthline, the most common exercises to cause them are crunches, leg lifts, knee lifts, hip thrusts, squats and hanging straight leg raises. Situps, weightlifting, climbing, pullups and chinups may also work for men.
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Passing on Pilates
Lloyd, from the Gold Coast, Australia, now has to avoid certain classes to ensure she doesn’t accidentally enjoy herself a little too much during a workout.
“The worst is if I’m in a Pilates class,” she said. “They’ll say to do leg raises but I just have to refuse. I can’t do them or I will literally orgasm.
“None of the instructors have questioned me on it yet and I really hope they don’t.”
Lloyd confided about what happened to a friend who was “baffled” by the confession.
“I’ve never seen her look so shocked,” she said. “My friend had never heard of anything like it and neither had I before I discovered the skill myself.
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“The worst is if I’m in a Pilates class,” said Lloyd. “They’ll say to do leg raises but I just have to refuse. I can’t do them or I will literally orgasm.” Jam Press/@sarahxlloyd
“We don’t know anyone else that can do it — or maybe they’re just too afraid to tell us.”
As for her new challenge — avoiding orgasm — Lloyd can “laugh” about what happened in the class but now carefully structures her workouts to avoid triggering the reaction.
“I’m very structured with my training now, so I know exactly what I’m doing each session. I stick to a routine that works for me and avoids any awkward situations,” she said.
“I always do cardio, followed by two leg days and one arm day. Plus, I’m really in tune with my body after years of intense training. It’s just one of those strange things that you discover about your body.
“You don’t expect surprises like that from ab exercises, but here we are. I can laugh about it now.”
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Lloyd has taken part in six ultramarathons, but she was forced to stop doing them due to a stress fracture in her back.
“I’ve always been into fitness and it is a huge passion of mine,” she said. “Ultramarathons are super hard, hilly and you have to be quite fit to handle them. A lot of them are also on trails, so that makes it harder.”
