Some people get a real high from exercise: They genuinely look forward to hitting the running trail, pushing themselves in a boot camp class or trying a new pose in a yoga class. Other people mainly work out because they know it’s good for them — regular exercise plays a key role in everything from your bone and cardiovascular health to weight management and well-being.
For the rest of us, though, the passion for exercise varies depending on the day: Sometimes we’re all in on a spin class, and other days we’re barely able to peel ourselves off the couch to walk around the block.
No matter where you fall on the spectrum, however, there are ways you can squeeze more joy from working out. Here are five tips from experts.
“Music is a game changer,” Carrie Minter Ebers, the founder of Carrie’s Pilates, tells Yahoo Life, noting that her classes include “high-energy playlists” to keep everyone motivated. At home, she recommends finding your favorite upbeat tracks, or matching the tempo of your workout to the beat, which “can make every move feel more dynamic and enjoyable.”
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Research has found that exercising to music may help you work out more efficiently, as well as enjoy your experience more. One way to do this is on a treadmill. TikToker Allie Bennett creates treadmill workouts with playlists of artists like Chappell Roan, Taylor Swift or even the cast of Wicked. Each song is associated with a certain tempo, which you can match as you are walking or jogging.
Dalton Grant, a yoga instructor who owns the Light Orchard, a rock ’n’ roll-themed yoga studio in Los Angeles and Ojai, Calif., says that one way to find joy in exercise is to do something new.
“If you usually lift weights, do hot yoga,” Grant tells Yahoo Life. “If you’re bored with HIIT training, go to a climbing wall. Stir the pot, agitate the mixture and keep it fresh. When’s the last time you did burpees for 10 minutes straight with Zeppelin cranking in the background? Just a thought!”
According to a 2020 study, adding some novelty to your exercise routine can keep you more engaged. You don’t have to go for an entirely new type of workout either. If you tend to stick to the same movements while lifting weights, for example, try finding different exercises that engage the same muscles instead. Or if you take the same route for your daily walk, try out a different path.
Studies have shown that working out with other people makes you more likely not only to commit to exercising, but also to enjoy it more. That’s because “working out with friends can transform exercise from a chore to something you look forward to,” Jill Drummond, a personal trainer and director of education and programming at Pilates studio Bodybar, tells Yahoo Life.
“A fitness community brings motivation, accountability and most importantly fun,” she notes. “If you don’t have friends to work out with, consider joining a group like a running club or Pilates studio — they’re great at fostering a sense of community.”
You likely remember the fun of recess games — and never once considered that playing tag or capture the flag was good for sneaking in some cardio. You may be more fitness-aware now, but that doesn’t mean you can’t incorporate play into your exercise routine. Studies say play is important for adults’ well-being and has great benefits for mental health, social bonding and, of course, physical fitness.
“Games like double Dutch, relay races, dodgeball or sports and dance are excellent ways to stay active without feeling overwhelmed by the thought of going to the gym or following a structured workout routine,” says personal trainer Jah Washington, owner of Harlem Kettlebell Club.
There are so many reasons to get out and dance, whether that’s in a class at a studio, with friends at a wedding or just alone in your bedroom. Not only can dance be a great cardio workout, but it’s also good for your brain and may even help reduce depression.
And don’t stress if you’re not the world’s greatest mover and shaker — you can reap the benefits of dance no matter your skill level.
“For me, movement is all about self-expression,” Keaira LaShae, founder of the dance-focused workout app If You Can Move, tells Yahoo Life. “It’s not about perfecting every move — it’s about letting the rhythm take over and having fun! Dance allows you to release stress, boost your energy and just be.”
As little as five minutes a day of eccentric exercise could offer significant health benefits to those living a sedentary lifestyle, researchers from Edith Cowan University (ECU) found. The research has been published in the European Journal of Applied Physiology.
The study, led by Dr. Benjamin Kirk and Professor Ken Nosaka in ECU’s School of Medical and Health Sciences, evaluated the effects of a five-minute a day, home-based bodyweight eccentric exercise program on physical fitness, body composition, and both physical and mental health in sedentary individuals.
Over a four-week period, the participants completed daily exercise consisting of 10 repetitions each of chair squats, chair reclines, wall push-ups, and heel drops focusing on eccentric—muscle lengthening contractions, by slowly stretching contracting muscles such as sitting to a chair slowly in which the front thigh muscles are lengthened while supporting the body weight.
“We saw significant improvements in muscle strength, flexibility, strength endurance and mental health, suggesting that even small amounts of daily exercise can provide sustainable and detectable benefits in sedentary individuals,” Professor Ken Nosaka said.
“The results highlighted that eccentric exercises are very effective in improving fitness. This type of exercise is also more accessible to most people, as it makes use of body weight and eliminates the need to go to a gym.
“The eccentric exercises can also be spread out during the day, which makes it more achievable to those who are time poor.”
Physical inactivity can contribute to premature death. In Australia, it is estimated that only 63% of people met the aerobic guidelines for adult physical activity, while only 29% met the muscle strengthening activity criteria.
Only 19% of Australia’s adult population currently meet both aerobic and physical strength guidelines.
“As you get older, your fitness level will decline by 1% to 2% a year on average. So, for someone who is 50 years old their fitness levels will be 20% less than compared to when they were 30 years old,” Professor Nosaka said.
“Performing exercises regularly is very important, particularly as people get older, as it lowers the risk of chronic disease, injury, fatigue and helps with mental health.”
While results from ECU’s recent study show there are significant health benefits from the five-minutes a day exercise plan, much greater benefits can be gained from increasing the volume of the exercises gradually.
“The guidelines are for 150 minutes a week of exercise, but that figure can often discourage people, especially if they are just starting out. Using five minutes a day as a starting point and building on that, would allow people to see more results,” Professor Nosaka added.
“Every muscle contraction counts, but you need at least ten contractions for each exercise in order to gain some results.”
More information:
Effects of a daily, home-based, 5-minute eccentric exercise program on physical fitness, body composition, and health in sedentary individuals, European Journal of Applied Physiology (2025). DOI: 10.1007/s00421-025-05757-7. link.springer.com/article/10.1 … 7/s00421-025-05757-7
Citation:
Five minutes a day of eccentric exercise can improve your life, study finds (2025, March 26)
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from https://medicalxpress.com/news/2025-03-minutes-day-eccentric-life.html
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When I first started running after a 100lb weight loss, I went out in clothes I already owned and some old shoes.
As I began to compete in obstacle course, trail and then ultra races, I invested more time and money into the sport and worked my way through more gear than I care to mention, looking for that perfect combination of comfort and function.
New moms are being strongly encouraged to engage in at least two hours of moderate to vigorous physical activity each week in the first three months after giving birth, according to new guidelines published in the British Medical Journal.
A panel of researchers and clinicians analyzed 574 studies to develop these updated postpartum exercise guidelines.
Their findings highlight the benefits of physical activity in reducing postpartum depression, weight retention, sleep disturbances and risks of chronic conditions such as diabetes and cardiovascular disease.
For new mothers without medical complications, the experts recommend a combination of activities such as brisk walking, cycling and muscle-strengthening exercises for at least 120 minutes per week—ideally spread over four or more days.
They also stress the importance of daily pelvic floor exercises to prevent urinary incontinence and aid recovery.
Guidelines co-author and physiologist professor Margie Davenport of the University of Alberta told Newsweek that historically, new mothers were advised to wait until six weeks after birth to start exercising.
“While this recommendation is intended to ensure adequate healing and recovery, some women are ready to be physically active well before six weeks, and others well after six weeks postpartum,” she said.
The new guidelines suggest that the progression to 120 minutes of moderate to vigorous physical activity should be personalized, gradual and based on individual symptoms.
Newsweek also spoke to Emily Claman, a certified prenatal and postnatal fitness expert, who explained that early movement soon after childbirth can help new moms recover.
“In those first three months, your exercise routine should focus on rebuilding strength, especially in the core and pelvic floor muscles, as well as restoring your posture, mobility and alignment,” she said.
Physical activity also boosts mental health, enhances energy and improves sleep quality, which is crucial for both physical and mental recovery, Claman added.
For mothers recovering from c-sections or birth complications, body mechanics expert and lead trainer at barre3 Lisa Schale-Drake suggests easing in gradually.
“Returning to exercise after having a baby can feel overwhelming and uncertain,” she said. “Let go of any set timeline and focus on rebuilding your strength in a way that feels right for you.”
A good place to start is breathwork to help rebuild the muscles in the deep layers of the core. Schale-Drake also advised seeking support from a pelvic floor physical therapist if needed.
The expert researchers stressed that all new mothers, regardless of complications, should aim to incorporate light daily movement, such as gentle walking, to avoid the risks associated with inactivity.
One of the biggest challenges for new moms is finding the time and energy to exercise. Both Claman and Schale-Drake agreed that workouts don’t need to be time-consuming to be effective.
“Time is precious as a new mom, so setting up a routine for yourself is the best way to make sure you stay consistent,” Clamnan told Newsweek.
Working out during nap time or taking two classes a week at a postpartum-focused studio can be great ways to stay active, she added.
Schale-Drake encouraged “exercise snacks,” aiming for five to 10 minutes of exercise rather than a 30-minute chunk.
Walking is also a great method of exercise for new moms—a “simple yet effective way to support your recovery,” she said.
Davenport also explained that the guidelines include a “Get Active Questionnaire” to help women determine when after birth it is safe to resume physical activity.
Postpartum depression, diastasis recti [where the vertical muscles of the abdomen separate] and pelvic floor issues are not considered reasons to avoid postpartum physical activity, Davenport said.
However, she continued, they can be common barriers to such exercise—and may call for additional screening, support and treatment by a healthcare provider or qualified exercise professional.
While meeting these updated recommendations may be challenging for some new mothers, expert researchers said that small efforts can make a difference.
“Even small steps towards achieving them will still promote physical and mental health benefits,” the panel said in a statement.
Do you have a tip on a health story that Newsweek should be covering? Do you have a question about postpartum recovery? Let us know via science@newsweek.com.
Davenport, M. H., Ruchat, S.-M., Jaramillo Garcia, A., Ali, M. U., Forte, M., Beamish, N., Fleming, K., Adamo, K. B., Brunet-Pagé, É., Chari, R., Lane, K. N., Mottola, M. F., & Neil-Sztramko, S. E. (2025). 2025 Canadian guideline for physical activity, sedentary behaviour and sleep throughout the first year postpartum. British Journal of Sports Medicine, 59(515–526). https://doi.org/10.1136/bjsports-2025-109785
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