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24 ways to get more exercise in 2024

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24 ways to get more exercise in 2024

Year after year, getting more exercise ranks among the most popular New Year’s resolutions Americans make.

Year after year, it’s also among the most commonly broken resolutions.

A likely reason is that many fit-people-to-be are overly ambitious, taking on more than what’s reasonable, until their good intentions collapse under the weight of time, exhaustion or a simple lack of interest.

One tactic that works for many resolvers is taking on fitness in smaller chunks by making simple, daily changes to reach a larger goal.

It doesn’t take much, really. The Centers for Disease Control and Prevention recommends that adults do 150 minutes of moderately intense physical activity each week.

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Here are 24 easy ways to incorporate more activity into your daily routine and reach that goal.

1. Join a gym

Plenty of new gym memberships will be ignored a month or two from now. But joining a gym can act as an incentive to stick to a workout and offer activities that can make workouts more fun.

That can be key, said Dr. Gregory Schneider, associate dean for clinical education at Roseman University College of Medicine, because success becomes more likely if you’re doing something you enjoy.

Check out gyms and community rec centers, which often offer free or low-cost classes and exercise equipment.

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2. Or set up a simple home gym

Buy a stationary bicycle for the garage. Pick up a few dumbbells online. Maybe just search out free exercise videos online, Schneider suggested. Many require little to no equipment.

3. Incorporate movement into TV watching

“During TV commercials, stand up and do quick exercises like jumping jacks or lunges,” Schneider said.

Then, while watching TV, do stretches and core exercises, pedal a stationary bike, or just get into the habit of punching out a few jumping jacks or pushups.

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4. Take a hike …

Or just a walk around the neighborhood. You might even meet a few neighbors.

5. Take a class

Many gyms and community centers offer free or low-cost fitness classes.

6. Join a rec league

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It’s a great way for fans of organized sports to indulge in both a fitness regimen and a bit of competition.

7. Take up active hobbies

“Choose hobbies that involve movement, such as gardening, dancing, or playing a sport.” Schneider said

8. Do housework aerobics

“Put on your favorite music and dance while doing household chores,” Schneider said.

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9. Multitask

While waiting for the kettle or water for pasta to boil, do a few wall pushups or calf stretches, Schneider said. And while brushing your teeth, do 10 squats or 10 calf raises.

10. Park farther from entrances than you usually do

Pardon the pun, but simple steps can lead to big strides.

11. Take the stairs, not the elevator

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Ditto, and, if it helps, think about all of those gym-goers paying a fee to climb an imaginary stairway.

12. Challenge yourself

Use your phone, Fitbit or Apple watch to monitor your daily steps and make it a point to increase your steps each day.

13. Find a workout buddy

A friend can make the drudgery of a workout easier to bear and offer an incentive to make it over the rough patches.

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14. Tell family and friends, too

Family members — even the ones who don’t exercise themselves — can offer support and help keep you accountable on your fitness mission.

15. Set a goal

Participating in a 5K. Being fit for that dream hiking or canoeing trip. Just keeping up with the kids during the next visit to Disneyland. All encourage the setting of training goals that can provide incentive when working out becomes a slog.

16. Stand up

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Jutta Ward, professor of physiology and assistant dean of curriculum at Touro University Nevada, notes that there is a lot of medical literature about how sitting is “the worst thing” because it’s part of a sedentary lifestyle that is considered a risk for heart disease and other harmful health conditions.

So, make it a point just to stand up every hour or so. “Many of us have Apple watches or FitBits that can be set to give you reminders to stand up,” Ward added.

17. Take a movement break

And since you’re up, take a short break to indulge in some movement. Ward recommends carrying walking shoes to work and taking a walk around the building during breaks.

We’re lucky enough, she added, to live in a place where that can be a year-around activity.

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18. Walk and talk

Take a walk while fielding calls at work or at home. And, Schneider said, schedule walking meetings instead of sitting in a conference room.

19. Do simple calisthenics

Calisthenics — the kind you learned in gym class — can be done anywhere. So, do a few squats or jumping jacks a few times a day, and see how 10 squats an hour can add up over time.

20. Stay hydrated

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It’s common to forget about staying hydrated, Ward said. Dehydration can lead to fatigue and overindulgent snacking, so don’t forget to drink water throughout the day.

21. Set solid (and simple) goals

It’s best to pick resolutions that are achievable and that can still make a difference, Schneider said. It can be too easy to develop an elaborate and ambitious exercise plan that ends up at the bottom of your long to-do list.

22. Plan family activities

Incorporating fitness activities into a daily lifestyle can be fun for everybody.

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So, walk in the park, browse a farmers market, check out fairs and festivals, and participate in charity walks. It’s an easy way to keep moving and create some great family memories, too.

23. Play outdoor games

Organize or join fun but active games like frisbee, soccer or volleyball with family and friends.

24. Adopt a dog

It’s amazing how people who dread a 20-minute walk around the park can grow to love that same walk if their dog joins them.

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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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