Fitness

Breaking Away from the Screen: How Exercise and Tech Can Keep You Healthy at Home

Published

2 years ago

August 17, 2024

Breaking Away from the Screen: How Exercise and Tech Can Keep You Healthy at Home

With much more of the labor force working from home over the last few years, the need to break away from the computer screen to get some exercise is more important than ever. A sedentary lifestyle can cause many health problems, which is bad for you and the already overworked healthcare system. Keep reading while we dive in to see how much exercise we need and discuss some tech that can help us reach our goals.

Engaging in regular physical activity has many health benefits, including improved cardiovascular health, better mental health, enhanced cognitive function, and a reduced risk of chronic diseases like obesity, diabetes, and heart disease.

The Centers for Disease Control and Prevention (CDC) recommends that a healthy adult engage in 150 minutes of moderate aerobic activity each week, which is about 30 minutes per day, five days a week. Moderate aerobic activity includes bike riding and brisk walking.

Exercise is a powerful tool for promoting good health. When you engage in physical activity, your body undergoes several beneficial physiological changes that can result in fat loss, increased strength, and improved mood. Different types of activity will have different results.

Cardiovascular Activity

Engaging in regular aerobic exercise, such as walking, running, or cycling, can strengthen your heart and improve circulation, which can lower your blood pressure and reduce the risk of heart disease. You will get tired less frequently, and it will be easier to do things like walk up a hill or stairs without getting fatigued.

Mental Health and Cognitive Function

Exercise has a big impact on mental health. Physical activity increases the production of endorphins, the body’s natural mood lifters, which can help reduce feelings of depression. It can also help improve brain function, making it easier to stay focused and solve problems. Many people also notice that they have an easier time remembering things.

Increased Strength

If you incorporate resistance training into your workout through resistance training or calisthenics, you can increase your overall strength. By targeting muscle groups and forcing them to work under heavy loads, you can cause muscle growth, which not only allows you to move heavier objects but can also improve your overall physical appearance.

Wearables like smartwatches and fitness trackers can help you monitor your heart rate, track steps, count calories burned, and even analyze sleep patterns. This information can help you develop a plan and track your progress. Brands like Fitbit, Apple Watch, and Garmin offer advanced features that can help you set and achieve fitness goals.

Fitness apps offer personalized workout plans, track progress, and provide motivation. Virtual trainers and AI-powered platforms can also adapt workouts based on your performance, making exercise more effective and engaging. Apps like Nike Training Club, MyFitnessPal, or even VR-based apps like Supernatural are great options.

While exercise is important, you must eat a healthy diet and review it occasionally to make any necessary changes that could improve your health. A balanced diet of lean proteins, healthy fats, and complex carbohydrates will provide the required fuel for your body. Proper hydration is equally important, especially when you are working out.

Using technology to monitor your diet can be incredibly beneficial. Apps like MyFitnessPal allow you to track your food intake, monitor macronutrient ratios, and ensure you’re meeting your dietary needs.

Adequate rest is essential for the body to repair itself, particularly after intense exercise, and that’s when all the magic happens. Take at least 48 hours of rest before you target the same muscle group after a workout, and make sure you get plenty of sleep at night.

Always contact your doctor before starting an exercise routine to ensure you don’t have any underlying health conditions that might make it unsafe.

Getting help from a qualified trainer can also help ensure that you get the best results in the fastest time, with less risk of injury or health issues.

Follow Geeksided to stay up to date with the science behind good health and to leave comments and questions.

Fitness

Put the fun back in your fitness routine with this 10-minute follow-along workout from The Curvy Girl Trainer Lacee Green

Published

9 hours ago

April 22, 2026

Press Room

Put the fun back in your fitness routine with this 10-minute follow-along workout from The Curvy Girl Trainer Lacee Green

Ever feel like beginner-friendly workouts are anything but?

That’s how BODi Super Trainer Lacee Green felt, so she devised a three-week, entry-level program designed for genuine newcomers to exercise—or those just getting back into it.

“My beginner-only plan is for every body and everybody,” Green tells Fit&Well.

Green’s program combines low-impact cardio, strength, core and mobility workouts for a total of five sessions a week and 30 minutes a day.

One of the routines she loves—that she says will provide a flavor of the plan—is a total-body cardio workout inspired by seven different sports.

“There is no repetition, it’s all bodyweight and super fun,” she says. “We do basketball, we do pickleball, we do soccer, and it’s really going to get your heart rate up.”

It will all count toward the CDC’s recommended 75 minutes of vigorous-intensity aerobic activity per week, while incorporating resistance training elements to strengthen your bones and muscles, she explains.

And Green has provided the full 10-minute routine below for you to try.

10-minute cardio workout for beginners

Press play on the video above and Green will guide you through the workout, or keep reading to see what’s in store.

Green’s 10-minute beginner-only cardio workout is inspired by seven different sports that she says will help channel your inner athlete.

Each sport links to an exercise during the routine. Follow the short warm-up, then perform each move for 40 seconds and rest for 20 seconds, for one round per sport.

In the video, another trainer demonstrates variations of each exercise so you can make it slightly more challenging as desired. The workout concludes with a short cool-down.

Here’s a brief breakdown of each exercise.

1. Basketball catch and shoot

Step to your side, then reach up into full extension as if shooting a three-pointer. Repeat by shuffling from side to side.

2. Quick football feet

Lower into a quarter squat with your feet wide apart and alternate quick stepping onto either foot. On Green’s cues, switch the direction you face from center to left and right.

3. Skater side-step

Step side to side as if skating, hitting an imaginary hockey stick across your body.

4. Soccer kick-up

Keeping light on your feet, hop from side to side as if juggling a football with your feet.

5. Pickleball shuffle

Lower into a half squat with your hands together in front of you. Keeping low, step or jump forward, then shuffle back to the start position.

6. Boxing jab cross

Stand side on with slightly bent knees and your guard up. Alternate throwing jabs with your left and right, switching your stance after 20 seconds.

7. Baseball squat to high plank

With your feet wide apart, lower into a deep squat with your hands up like a catcher. Place your hands on the floor and step back into a high plank, then back to the low squat.

About our expert

Lacee Green

Lacee Green is a BODi Super Trainer, certified personal trainer (CPT) and coach with more than 10 years of experience. She hosts a number of BODi on-demand fitness programs that are designed to challenge and motivate you while also providing a supportive and inclusive environment.

Fitness

Higher fitness levels linked to lower risk of depression, dementia – Harvard Health

Published

22 hours ago

April 21, 2026

Press Room

Higher fitness levels linked to lower risk of depression, dementia – Harvard Health

research review

People with high cardiorespiratory fitness were 36% less likely to experience depression and 39% less likely to develop dementia than those with low cardiorespiratory fitness. Even small improvements in fitness were linked to a lower risk. Experts believe that exercise’s ability to boost blood flow to the brain, reduce bodywide inflammation, and improve stress regulation may explain the connection.

Fitness

These 20-Minute Burpee Workouts Replaced His Entire Gym Routine – and Transformed His Physique

Published

1 day ago

April 21, 2026

Press Room

These 20-Minute Burpee Workouts Replaced His Entire Gym Routine – and Transformed His Physique

While many swear by them, most people see burpees as a form of punishment – usually dished out drill sergeant-style by overzealous bootcamp PTs. Often the final blow in an already brutal workout, burpees are designed to test cardiovascular fitness, muscular endurance and mental grit. Love them or loathe them, they deliver every time.

For Max Edwards – aka Busy Dad Training on YouTube – they became a simple but highly effective way to stay fit and lean during lockdown. Once a committed powerlifter, spending upwards of 80 minutes a day in the gym, he was forced to overhaul his approach due to fatherhood, lockdown and a schedule that no longer allowed for long, structured lifting sessions.

‘Even though I was putting in hours and hours into the gym and even though my physique was pretty good, I wasn’t becoming truly excellent at any physical discipline,’ he explained in a YouTube video.

‘I loved the intentionality of training,’ says Edwards. ‘The fact that every session has a point, every rep in every set is helping you get towards a training goal, and I loved that there was a clear way of gauging progression – feeling like I was developing competence and moving towards mastery.’

Why He Walked Away From Powerlifting

Despite that structure, Edwards began to question whether powerlifting was sustainable long-term.

‘My sessions were very taxing on my central nervous system. I was exhausted between sessions. It felt as if I needed at least nine hours of sleep each night just to function.’

He also noted that his appetite was consistently high.

But the biggest drawback was time.

‘I could not justify taking 80 minutes a day away from my family for what felt like a self-centred pursuit,’ he says.

A Simpler Approach That Stuck

‘Over the course of that year I fixed my relationship with alcohol and I developed, for the first time in my adult life, a relationship with physical training,’ says Edwards.

With limited time and no access to equipment, he turned to burpees. Just two variations, four times a week, with each session lasting 20 minutes.

‘My approach in each workout was very simple. On a six-count training day I would do as many six-counts as I possibly could within 20 minutes. On a Navy Seal training day I would do as many Navy Seal burpees as I could within 20 minutes – then in the next workout I would simply try to beat the number I had managed previously.’

This style of training is known as AMRAP – as many reps (or rounds) as possible.

The Results

Edwards initially saw the routine as nothing more than a six-month stopgap to stay in shape. But that quickly changed.

‘I remember catching sight of myself in the mirror one morning and I was utterly baffled by the man I saw looking back at me.’

He found himself in the best shape of his life. His energy levels improved, his resting heart rate dropped and his physique changed in ways that powerlifting hadn’t quite delivered.

‘It has been five years since I have set foot in a gym,’ he says. ‘That six-month training practice has become the defining training practice of my life – and for five years I have trained for no more than 80 minutes per week.’

The Burpee Workouts

1/ 6-Count Burpees

20-minute AMRAP, twice a week

How to do them:

Start standing, feet shoulder-width apart
Crouch down and place your hands on the floor (count 1)
Jump your feet back into a high plank (count 2)
Lower into the bottom of a push-up (count 3)
Push back up to plank (count 4)
Jump your feet forward to your hands (count 5)
Stand up straight (count 6)

20-minute AMRAP, twice a week

How to do them:

Start standing, feet shoulder-width apart
Crouch down and place your hands on the floor
Jump your feet back into a high plank
Perform a push-up (chest to floor)
At the top, bring your right knee to your right elbow, then return
Perform another push-up
Bring your left knee to your left elbow, then return
Perform a third push-up
Jump your feet forward
Stand or jump to finish

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.