Fitness

7 Ways to Exercise More Day-to-Day Without It Feeling Miserable

Published

1 year ago

September 5, 2024

7 Ways to Exercise More Day-to-Day Without It Feeling Miserable

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, 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.

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.

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-plus 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.

Exercise while catching up on your favorite podcast.

Ivanko_Brnjakovic/Getty Images

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.

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.

Exercise doesn’t have to feel like a chore.

gradyreese/Getty Images

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.

Workout classes can hold you accountable — and introduce you to new people.

twinsterphoto/Getty Images

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.

More fitness tips

Fitness

8 Workouts that improve endurance and fat burning

Published

7 hours ago

February 5, 2026

Press Room

8 Workouts that improve endurance and fat burning

There’s a pervasive mentality in the fitness world that the best workouts leave you soaked in sweat and gasping for air. Popular phrases like “no pain, no gain” and “sore today, strong tomorrow” embody this pedal-to-the-metal mindset.

While there are legit benefits to exercising at or near maximum effort, “you don’t have to work at a 10 out of 10, or have it be the hardest workout of your life, for it to actually be beneficial,” Peloton instructor Rebecca Kennedy tells SELF. In fact, there are tons of unique gains you can score when you incorporate more low-to-moderate-intensity training into your routine. That’s what zone 2 cardio is all about.

Here’s everything you need to know about zone 2 cardio, including its amazing benefits and easy ways to weave it into your schedule. Plus, eight workout examples that fit the bill for zone 2, giving you ample options to experience the underrated awesomeness yourself.

What zone 2 cardio actually is

Simply put, zone 2 cardio is any form of movement that has you working at a low-to-moderate intensity for a sustained period of time, Grace Horan, MS, ACSM-EP, an exercise physiologist at Hospital for Special Surgery in New York City, tells SELF.

Zone 2 cardio is not about speed, power, or max strength but instead centers on slow, steady efforts performed over the long haul. Basically, it’s endurance training, Horan says.

Traditionally, zone 2 is defined as exercise that keeps your heart rate between 60% to 70% of its maximum level, but this is a generalization; for some people, zone 2 can happen at different percentages of max heart rate, Horan says. It’s better to think of it in terms of how intense exercise feels and how much it impacts your breathing. As Kennedy puts it: “If you can get on a phone call and have a conversation without having to stop and catch your breath, you’re likely in zone 2.”

Image: Freepik

Benefits of zone 2 cardio

Incorporating zone 2 cardio into your routine will deliver a host of health and fitness benefits. For starters, it helps your cardiovascular system run more efficiently. That’s in part because zone 2 training increases the size and density of mitochondria in your muscle cells, Horan says.

As you might remember from middle school biology, mitochondria are the “powerhouse” part of your cells that produce energy to fuel your movements. Beefing them up will help your body complete both workouts and tasks of daily living (like climbing the stairs and walking your dog) with less stress to your heart, lungs, and muscles, Horan says. Overall, people with larger and more dense mitochondria are more likely to have better cardiovascular fitness and metabolic health, she adds.

Zone 2 training also helps improve your body’s ability to burn fat (in addition to its go-to quick energy source, carbs) as fuel. This allows you to keep exercising for longer. “It’s really going to help build out your endurance and your aerobic base so you can do things for the long haul,” Horan says. That’s why zone 2 training is a core component of marathon training programs.

At the same time, frequently training with zone 2 cardio can also benefit you during higher-intensity exercise, like weightlifting or HIIT workouts. Specifically, you may notice that your heart rate comes back down quicker when you’re resting in between sets, Kennedy says. This translates to more efficient recovery intervals, allowing you to push harder again when it’s time to eke out the next round of reps.

How to know if a workout qualifies as zone 2

Many fitness wearables—like the Apple Watch, for example—use heart rate data to classify which zone(s) your workout falls into. And while these devices do a “relatively good job” at determining the zone, they’re based off a mathematical equation that’s not wholly accurate, Horan says. (The most precise way to measure your maximum heart rate is through a blood lactate test, which, obviously, most people aren’t doing.)

To actually understand if a given workout qualifies as zone 2, she suggests a simpler approach: Pay attention to your breathing and ability to talk. In a true zone 2 workout, “if you were to get on the phone with someone, they might know that you’re exercising, but you can still speak in paragraphs, no problem,” Horan says. If at any time during a zone 2 workout you can only get out a word or sentence at a time, it’s likely you’ve jumped up to zones 3 or 4 and need to decrease your intensity to return to zone 2, she says.

Another way to think about it is perceived exertion—basically, how hard it feels like you’re working. On a scale of 1 to 10, with one being almost effortless and 10 being max effort, a zone 2 workout should feel like a level 3 or 4, Kennedy says.

Lastly, you can evaluate how sustainable your pace feels. “Ask yourself: Could I sustain the pace that I’m going at for 30, 45, or 60-plus minutes without having to slow down?” Kennedy says. If the answer is yes, then you’re likely nailing zone 2.

Eight workouts to incorporate more zone 2 cardio into your routine

To really cash in on the benefits of zone 2 cardio, make sure each workout is at least 30 minutes long, Horan says. If your schedule allows, she suggests doing 60-minute (or longer) sessions at least twice a week, though three to four weekly sessions would be ideal. “The more time you’re able to spend continuously in zone 2, the better,” Horan explains.

The best zone 2 workouts are the ones you genuinely enjoy, because that means you’ll be most likely to do them consistently, Horan explains. Need some inspo? Here are eight examples that can fit the bill. They key with all of these is to keep close tabs on your exertion. For them to qualify as zone 2, make sure you’re staying at that level 3 or 4 and able to easily carry on a conversation the whole time.

Walking. Taking a brisk walk on the treadmill or outdoors is perhaps the simplest way to check zone 2 cardio off your list.
Jogging or easy running. This one is more for experienced exercisers who have the baseline fitness to sustain low effort while running. (For people newer to working it, the running motion–which involves the challenge of the “float phase,” where both feet briefly leave the ground–may inherently be high-intensity, no matter how “easy” they try to stride.)
Rowing. Hop on this cardio machine to get some zone 2 work, as well as a ton of other full-body benefits, like improved coordination and great core activation, to name a few.
Climbing stairs. The stairclimber machine at the gym can be surprisingly challenging, so you’ll probably need to take it at a pretty slow speed to ensure you stay in zone 2.
Cycling. Whether you’re outdoors or on a stationary bike, cycling is a great low-impact form of exercise that can also double as zone 2.
Hiking. This is a great way to reap the benefits of nature while also getting in some zone 2. Just make sure to slow your pace if you’re trekking on an incline to keep your effort level in check.
Swimming. Another stellar choice for low-impact zone 2 work, swimming is also great for strengthening your core and activating a bunch of different muscles. Check out these tips for getting started.
Very light weight lifting. Weight lifting in general typically qualifies as anaerobic exercise (which is too intense to meet the zone 2 criteria) but if you pick really light weights, perform exercises for high rep counts, and take minimal recovery, you may be able to meet the mark for zone 2, Kennedy says.

Original article appeared in Self

Fitness

Alaya F, Upside Down, Lifestyle, health, fitness, exercise, workout, alaya f workout routine

Published

19 hours ago

February 4, 2026

Press Room

Alaya F, Upside Down, Lifestyle, health, fitness, exercise, workout, alaya f workout routine

Last Updated:February 04, 2026, 13:19 IST

In a recent Instagram Reel, actor Alaya F shared how to do an upside-down arc, a position where she is facing the floor in a handstand position and balancing on dumbbells.

Alaya F often shares advance level exercises on her social media

Bollywood celebrities continue to raise the bar with their inspiring workout regimes, exercises and diets that support their glowing skins and vibrant personalities. Along the same vein, popular actress Alaya F recently came up with a unique ‘upside-down’ posture.

Taking to Instagram, Alaya performed one of her favourite exercises.

The actress, who was wearing a grey bralette and black shorts, first bent upright towards a pair of dumbbells placed adjacent to a wall. Upon firmly holding the dumbbells, Alaya gradually raised her left and then her right leg. The actress eventually reached a position facing the turf in a handstand position, creating an ‘upside-down’ arc.

Later on, Alaya raised the dumbbells one at a time while balancing herself against the wall with both her legs split widely. Having successfully completed her dumbbells raise, the actress returned to her original position and closed out the video.

What are the Benefits?

While unique and difficult to execute initially, the exercise that Alaya F showed in the video comes with an array of physical benefits. Since the actress must have done this upside-down exercise many times away from the spotlight on social media, one could

see that it has helped the actress build great muscle endurance.

Despite the awkward positioning, she was able to balance herself very well on a handstand. Goes without saying that the exercise strengthens the core. As the weight of the dumbbells puts pressure on our split-up legs, this exercise should also improve flexibility

in the hips and hamstrings.

Alaya F’s Fitness Routine Raises Eyebrows Again

The video of the upside-down exercise was not the first time that actress Alaya F caught people’s attention with her fitness regime. The actress previously spoke about embracing the ’75 Hard’ rule in her workout plans.

“I’ve just restarted this thing called the 75 Hard. It involves two workouts a day: one indoor and one outdoor, with each lasting a minimum of 45 minutes. One of them has to be outdoors,” she said, as quoted by NDTV Lifestyle. The actress also explores the

benefits of meditation and swears by many of her healthy lifestyle choices.

“I also drink 3.8 litres of water a day, read at least 10 pages of a non-fiction book, and follow a strict no-cheat-meal policy. Oh, and no alcohol allowed.”

First Published:

February 04, 2026, 13:19 IST

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Fitness

Joanna Lumley swears by ‘vigorous’ NEAT exercise to stay fit at 79 – here’s how to do it effectively

Published

1 day ago

February 4, 2026

Press Room

Joanna Lumley swears by ‘vigorous’ NEAT exercise to stay fit at 79 – here’s how to do it effectively

At 79, Joanna Lumley is proof that life doesn’t stop with age. If she’s not filming a new TV series, she’s travelling the world – and she’s just as active at home. While gym workouts aren’t for her, she stays fit with NEAT exercise.

Standing for Non-Exercise Activity Thermogenesis, NEAT exercise refers to any movement you do that isn’t intentional, like gardening or walking on your commute. For Joanna, it means housework, gardening and taking the stairs. In an interview with My Weekly magazine, she explained: ‘I don’t go to the gym but I do stuff with vigour, such as housework, gardening and going up the stairs two at a time.’

This type of exercise makes up significantly more of your TDEE (total daily energy expenditure, meaning how many calories you burn across each day), compared to the time you spend exercising in a gym or doing a planned workout. To be specific, NEAT makes up around 50% of your TDEE, while a planned workout typically only counts for around 10%. The more you fit movement into your day by doing housework, gardening or taking the stairs like Joanna (especially if you do them ‘with vigour’), the more energy you expend and the bigger the fitness benefits.

Karwai Tang//Getty Images

Joanna Lumley at Wimbledon, July 2025

One study on women aged 65+ found that just 30 daily minutes of light activity of this kind, including house cleaning, was associated with a 12% lower risk of death compared with being mostly sedentary. Those who got an additional 30 minutes of moderate activity were 39% less likely to die. Even more interestingly, senior study author Andrea Lacroix noted that as adults get older, they expend more energy doing the same activities they did when they were younger, meaning the older you are, the more you’ll get out of light NEAT exercise.

Inspired? Here are some other examples of NEAT to try:

Washing the car
Fidgeting
Walking upstairs
Walking the dog
Carrying grocery shopping
Gardening
Playing with children or pets
Using a standing desk
Using a desk treadmill
Walking to the gym, shops or office, instead of taking public or private transport

As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red.Now, she oversees all fitness content across womenshealthmag.com.uk and the print magazine, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, where we showcase the women proving that age is no barrier to exercise. She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how.Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.