Fitness

How to make exercise a consistent routine in 2025

Published

1 year ago

January 14, 2025

Press Room

How to make exercise a consistent routine in 2025

By Gwendolyn Bounds

For The Washington Post

Eight years ago this month, like many Americans, I made a resolution to become fit and strong.

About 7 in 10 U.S. adults set goals at the start of a new year, and personal health or fitness goals are the most common, according to Gallup. But by mid-February, 80 percent of the people who set New Year’s resolutions will have abandoned them, Gallup reported.

I, too, had tried before, my pledge generally lasting a few months before old habits (sitting! screens!) returned.

But that year was different. I had a specific goal in mind — to compete in one obstacle course race. Tying my New Year’s resolution to something concrete was a critical first step to exercise being almost a nonnegotiable in my day. Last year, I completed my 56th race.

Once a resolution is made, specific tactics make it more likely to stick. Here is what habit and fitness experts, and my own experience, suggest:

Have a longer-term obtainable goal

Going out too hard is a common misstep, said Peter Duggan, a strength, conditioning and rehabilitation specialist at Fuel Sport & Spine in New York. “People say ‘I’m going to go crazy’ and then come in to see us injured by the middle to end of January,” he said.

(Hanna Syvak / Adobe Stock)

Having a longer-term goal and plan is better, suggested Duggan, who works with professional athletes and amateur fitness enthusiasts. That can be as simple as a 5K race in April or a 90-day first-quarter (Q1) challenge where you measure your January progress against your February progress and your March progress against February and January.

This way, you have some form of momentum. But if January blows up because you get sick, then you still have February and March, Duggan advised. Start small if you’re a newcomer: Go from walking or jogging in January a couple of times a week to running 25 minutes two or three times a week in February and longer in March. Then set another goal for the next quarter.

“You can’t just run up Mount Everest,” Duggan said. “You have to start at base camp. Use January or Q1 as base camp.”

Time block and preprogram your workout

Waking up and thinking, “I’m going to exercise at some point today,” is a vulnerable strategy. You must then spend extra time figuring out what you’ll do, when you’ll do it and where — time you probably don’t have in an already full day.

Instead, schedule and block out your exercise moments for the week, in advance, to reduce the likelihood of slipping back into old habits — such as coming home, jumping on the couch and scrolling on the phone.

“Physical activity takes time, and you need to be mindful of your other habits that need to change,” said Chad Stecher, a behavioral health economist and an assistant professor at Arizona State University. “Not only are you building a new habit, but how does that habit fit into the rest of the day?”

My solution: Since I live by my digital calendar for work, each week’s exercise gets scheduled in the same color-coded blocks as my meetings. I don’t skip meetings, so I don’t skip my workout. This removes the barrier of “at some point today.”

Leave yourself visual prompts

Cues, particularly visual ones, are some of the strongest motivators to create a new habit, said Stecher, whose research focuses on habit formation.

For instance, placing your running shoes or workout clothes where they are the first items you see when you wake up reduces the likelihood exercise will slip your mind, Stecher said. It also serves as a commitment reminder that “you intended to do this,” he said.

In my living room, I keep a nice box that holds a yoga mat, balance board and foam roller. Seeing that box each time I walk to the kitchen means I’m more likely to use what’s in it when I have five to 10 minutes to spare.

Accessibility also matters, Duggan said.

“It has to be convenient,” he said. “We all have weeks when we are overwhelmed, but you can still carve out 20 minutes in your living room with some dumbbells or a HIIT [high-intensity interval training] class on an app.”

Build accountability slowly

Recent research suggests the amount of movement we get in a day, as measured by a wrist tracker, is a stronger predictor of mortality than age, smoking or even diabetes.

There is no shortage of apps, fitness trackers and health devices to gather data on our movement. The key is not letting the devices get in the way of actually exercising – especially when we are first building a habit.

“I think if you are new to exercise, you don’t need all the fancy gear,” Duggan said. “Just start. Listen to your breath and feel your heart rate. As you get better, and crave more data, then you can buy more tools like a watch and a heart rate monitor.”

A less complex (and free) tracking tool is what I call “completion signaling” — the act of checking a box and recording your progress when exercise is done. For instance, when doing multiple sets of an exercise at home, I move a pile of machine screws or small rocks from one mug to another. And each time I complete a workout, I mark it as “Done” in my digital calendar.

Each action, however small, is a clear visual for me of forward movement and accountability. Put more simply, the reward of marking a workout as completed feels good; not checking that box feels bad. So, I am more likely to get the workout done.

Make exercise part of your identity

Exercise becomes truly nonnegotiable when it’s part of your core identity, Stecher said, noting a growing body of research linking identity to maintaining behavior change. “Then, when your routine is interrupted, and the normal cues aren’t there, you’ll still go to the gym,” Stecher said.

This rings true. Eight years ago, “fit person” or “athlete” were nowhere among the descriptors my friends and family used for me — nor ones I used for myself. Now, those monikers are as core to my sense of self as “writer,” “spouse” or “daughter.” The tactics above made that possible.

Fitness

I nearly had a ‘coregasm’ in my fitness class — the triggering exercise I now have to avoid

Published

6 hours ago

January 29, 2026

Press Room

I nearly had a ‘coregasm’ in my fitness class — the triggering exercise I now have to avoid

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.

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.

“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!”

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.”

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.

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.

“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.”

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.”

Fitness

Cardiologist with 40 years of experience shares what fitness should focus on: ‘Exercise is self-care, not a penalty…’

Published

18 hours ago

January 29, 2026

Press Room

Cardiologist with 40 years of experience shares what fitness should focus on: ‘Exercise is self-care, not a penalty…’

For years, fitness goals have been narrowly defined by the number on the scale – smaller waists, fewer inches, and a thinner appearance often taking centre stage. But chasing thinness alone can come at a cost, leaving the body weaker, low on energy, and more vulnerable to illness. True fitness is less about how little you weigh and far more about how well your body functions – your strength, stamina, vitality, and ability to perform everyday life with ease.

Dr Chopra offers a refreshing take on fitness! (Unsplash)

Also Read | Cardiologist with 40 years of experience shares practical guide to going gluten-free: ‘Indian food is already 80%…’

Dr Alok Chopra, founder-director and consultant cardiologist at Aashlok Hospital with over 40 years of experience, has offered a refreshingly grounded perspective on what fitness should truly prioritise in 2026. Urging a shift away from superficial goals, he says, “Don’t aim to be thinner. Aim to be fitter!” – a message that reframes fitness as strength, resilience, and long-term well-being rather than mere weight loss.

In an Instagram post shared on January 6, the cardiologist highlights, “2026 isn’t about becoming smaller. It’s about becoming stronger, steadier, and more capable. This year, shift the focus from appearance to vitality, from quick fixes to sustainable strength. Because feeling strong will always matter more than looking thin.”

Health isn’t a size, it’s a state

According to Dr Chopra, the number on the weighing scale tells only part of the story – broader markers such as BMI and overall body health are just as important in assessing true well-being. He states, “The number on the scale does not tell you the whole story. Look at your BMI and overall body health instead.”

Measure progress in energy, not inches

Most people on their fitness journeys fixate on inches lost, rather than aiming for real fitness – one that also accounts for how strong, fresh, and energised you actually feel. The cardiologist points out, “Are you waking up refreshed and active? Support your body, take your supplements diligently.”

Less shrinking, more strengthening

Fitness should be about building strength and making your muscles more efficient – not simply shrinking your waistline. Dr Chopra raises the important question, “Can your body support your daily life comfortably and efficiently?”

Strong feels better than small

The cardiologist stresses that exercise should be viewed as an act of self-care – a way to strengthen the body and lower disease risk – rather than as a tool for restriction or self-punishment through extreme workouts. Exercising without adequate nourishment may make you thinner, but it also strips away strength, leaving the body weaker in the long run. He states, “Exercise is self-care, not a penalty for eating.”

Choose vitality over vanity

Dr Chopra emphasises the importance of prioritising long-term fitness over quick fixes, noting that short-term weight loss is often unsustainable – leaving you weaker and far more likely to regain the weight just as quickly. He highlights, “Sustainable habits will always be better than crash diets and short-term fixes.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

Fitness

We have tested the Renpho Lynx smart ring — it’s somewhat disappointing

Published

1 day ago

January 28, 2026

Press Room

We have tested the Renpho Lynx smart ring — it’s somewhat disappointing

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.

Renpho is widely known for its affordable massage guns, body measuring tapes and smart scales, many of which have landed in our round-ups of the best health and fitness products we have tested. This company has been a global powerhouse in the wellness industry for nearly a decade now, and has amassed legions of loyal fans worldwide. And now

Renpho has ventured into the highly competitive world of fitness trackers with the release of its first-ever smart ring — the Renpho Lynx.

At a glance, this tiny wearable has plenty to offer. The Renpho Lynx is available in two color options and eight different sizes, and unlike most (if not all) smart rings out there, it comes with a portable charger case and up to 12 days of battery life. It tracks heart rate, sleep, stress and many more fitness stats as well as 30 different activities, such as swimming, weightlifting and basketball.

All that, and it is reasonably priced for a smart ring ($229) and does not require a subscription. On paper, the Renpho Lynx looks like it could make its way into our guide to the best smart rings — but can it live up to our expectations and deliver on performance? We were keen to find out.

Renpho Lynx smart ring review

Renpho Lynx: Design

Light, but clunky and uncomfortable to wear
Utilitarian looks may not appeal to everyone
Durable and difficult to scratch

We tested the Renpho Lynx in silver titanium, size 12. (Image credit: Anna Gora)

Key specs

Weight: 0.14-0.17 oz (4-5 g)

Dimensions (in): 0.87 x 0.87 x 0.12

Dimensions (mm): 22 x 22 x 3.04

Colors: Black and silver

Finish: Carbon and titanium

Sizes: Eight (6 – 13)

Battery life: Up to 12 days

GPS: No

Water resistance: 5ATM

Sizing kit: Available

App compatibility: Renpho Health, Apple Health and Google Health Connect

The Renpho Lynx comes in two color options, black carbon and silver titanium, and is available in eight sizes (6 – 13). If you are unsure about the correct fit, you can request a sizing kit before purchase — this costs around $2 to $4 (depending on the retailer), which can then be later deducted from the price of the ring. The range of customization here may not sweep you off your feet, but there are enough options to suit a relatively wide range of potential users.

Our testing unit came in silver titanium, size 12. We have mixed feelings about its design, to say the least.

A picture of the Renpho Lynx sizing kit

The Renpho Lynx smart ring comes in eight sizes, and you can request the sizing kit (pictured above) to find the right one for you. (Image credit: Anna Gora)

On the plus side, the Renpho Lynx feels very light yet surprisingly durable. We tested it for about three weeks, exposing it to harsh winter conditions and a range of different workouts, and it has not sustained a single scratch. That’s impressive, given that most smart rings we tested showed signs of wear-and-tear in the first few weeks of testing. The Renpho Lynx is very practical in its design, making it a good pick for those who do contact sports or a lot of manual handling throughout the day.

A close-up picture of our reviewer wearing the Renpho Lynx smart ring

The Renpho Lynx smart ring impressed us with its durability. (Image credit: Anna Gora)

That’s where the good things end, though.

Most importantly, we did not warm to the rather “masculine” and utilitarian looks of our Renpho Lynx. When it comes to smart rings, style and appearance do matter a lot — they are still a piece of jewellery at the end of the day. Many people wear them when they need something sleeker and more elegant than a chunky fitness watch, and often to complement work attire or formal clothing. The Renpho Lynx, however, looks unappealingly basic and, dare we say, cheap.

We did not find it particularly comfortable to wear, either. Though light, this smart ring felt clunky and unpleasantly uneven on the inside. Even after three weeks of wearing it, we still can’t get used to its presence on our finger. The Renpho Lynx is also relatively thick — it measures around 3.04 mm in width. To put that into perspective, the Oura Ring Gen 4 is approximately 2.88 mm wide, while the width of the Ultrahuman Ring AIR can measure as little as 2.45 mm.

Renpho Lynx: Features

The app is basic, but it does not require a subscription
Tracks heart rate, sleep, stress, steps, calories and more
Comes with a portable charger case

A close-up picture of the daily Health Index stats in the Renpho Health app

The Renpho Lynx smart ring measures heart rate, sleep, stress, blood oxygen and steps. (Image credit: Anna Gora)

The Renpho Lynx has no display, so as is the case with all screenless wearables, it can only work when it is connected to the app first. Unlike many others, however, it does not require a subscription to do so.

The Renpho Health app is entirely free of charge and is available to both iOS and Android users. This is where you can access all of the stats collected by the smart ring, such as your step count, calories burned, sleep length and quality, heart rate and HRV (heart rate variability), stress levels, SpO2 (blood oxygen) and menstrual cycle predictions.

Each morning, the Renpho Lynx will then use these data points to calculate your Health Index — a daily assessment of your health and fitness status, measured in percentage points. While this sort of a green light/red light system may not be overly scientific, it is simple and easy to understand — not to mention helpful for fitness beginners who may not yet have a good understanding when to push on with intense exercise and when to take a much-needed rest.

A screenshot of the Health Index from the Renpho Health app

The Health Index is a simple measurement of rest and post-exercise recovery. (Image credit: Anna Gora)

That said, we are not big fans of the Renpho Health app. Yes, it feels “clean” and easy to navigate, but it lacks nuance or any genuinely useful lifestyle guidance. We were particularly dismayed by the daily tip section that accompanies your Health Index — it is usually short, overly general and devoid of any practical application (“Good effort! Try to find things that make you feel good”). As such, the Renpho Lynx may not be a good option for fitness beginners or those who require a deep understanding of their health indicators and post-exercise recovery.

It is not all doom and gloom with the Renpho Lynx, though. One feature that scored highly in our books is its portable charger case, which turned out to be an absolute lifesaver for storing and charging the ring on the go. It is compact and portable, but not so small that it’s likely to get lost in the backpack somewhere or fall out of your pocket by accident. We would love to see more smart ring brands follow suit in that regard.

A picture of the portable charger case for the Renpho Lynx smart ring

The portable charger is a handy accessory for frequent travellers. (Image credit: Anna Gora)

Renpho Lynx: Performance

7 to 12 days of battery life
Inconsistent tracking accuracy
No major app connectivity issues

According to Renpho, the Lynx comes with approximately 7 to 12 days of battery life, and the charging case can add another seven days on top of that. That claim rings largely true. Our testing unit would last approximately eight to nine days on a single charge, with at least three hour-long training sessions recorded per week. Since real-time workout tracking can be very energy-intensive, it is fair to assume that the Renpho Lynx would probably last much longer without it.

That said, there is no option to add workout logs retrospectively, as is the case with most other smart ring models. The Renpho Lynx also does not have an automatic workout detection. This is a big oversight — the elevated heart rate from exercise can then be easily misconstrued as a sign of stress, and disrupt your overall readings in the process.

Next, the tracking accuracy. This is where the Renpho Lynx suffered a particularly bad blow in our tests. However, this needs to be viewed in the context of how we measured it. Smart rings, the Renpho Lynx included, usually do not produce continuous heart rate measurements in the way fitness watches do. Therefore, it is not fair to validate them using our “go-to” method for testing wrist-worn wearables, which is to wear them alongside a highly precise chest-strap heart rate monitor and then compare the two sets of data.

A screenshot of our reviewer's workout stats from the Renpho Health app

We did not find the Renpho Lynx to be particularly accurate at measuring heart rate. (Image credit: Anna Gora)

Instead, we resorted to comparing our Renpho Lynx to the medically-graded Whoop MG band and the premium Oura Ring Gen 4 smart ring. Both of these two screenless fitness trackers have shown us a good degree of accuracy in the past, but again, we can’t vouch for them being correct 100% of the time.

Even so, the discrepancies were just too big to brush off. The Renpho Lynx did produce relatively accurate heart rate measurements during periods of rest or low-intensity, steady-state cardio exercise, true, but anything else would easily throw them off the mark. With High Intensity Interval Training, the heart rate measurements were downright unreliable.

The sleep quality assessments did not impress with their accuracy, either. The Renpho Lynx was generally good at picking up when we fell asleep, but it seemed to have a hard time detecting when we woke up. One time, we were lying awake and motionless in the morning, and that was somehow enough to trick our smart ring into thinking that we were asleep. Not just that, but we were also supposedly in the deep sleep stage. This is not the norm, either — both the Oura Ring Gen 4 and Whoop MG marked that period as us being awake.

A screenshot of our reviewer's sleep stats from the Renpho Health app

In our experience, the Renpho Lynx misses the mark with sleep assessments. (Image credit: Anna Gora)

Lastly, the Renpho Lynx seemed to have a slight tendency to overestimate our step count and calories burned. In all fairness, though, that seems to be the case with most smart rings.

The app connectivity, on the other hand, works exceptionally well. We have tested enough smart rings to know that they can be very temperamental in that regard, either by disconnecting from the app or struggling to sync the data for no apparent reason. This smart ring, however, did not cause us a single connectivity issue.

True, it took us a good few seconds each morning to establish the app connection, but again, that’s something to be expected from a device this small.

A screenshot of the daily stress stats taken from the Renpho Health app

On the plus side, the Renpho Lynx appeared relatively accurate at assessing our stress levels. (Image credit: Anna Gora)

Renpho Lynx: User reviews

At the time of writing this review, both Renpho‘s and Amazon‘s customer reviews placed the Renpho Lynx at a 4.4 out of 5 stars rating. This smart ring tended to be praised for its long battery life, subscription-free app and integration with other Renpho products. Tracking accuracy and size options, on the other hand, received rather mixed feedback, while some users also reported that the battery life is shorter than advertised.

One happy user commented: “I have tried several smart rings, […] but this one from Renpho is the best! I paid about $187, there is no monthly subscription fee, it is very accurate and it connects to the app on my phone with NO ISSUES. I didn’t order the ring sizer. I just ordered the same size as all of the other rings I previously purchased and it was a perfect fit. The absolutely best thing about it is that the battery life lasts 9 – 10 days between recharging.”

Negative reviews tended to mention poor sleep quality assessments and low heart rate tracking accuracy during intense workouts, as well as temperamental app connectivity and issues with Renpho’s customer service.

One disappointed user said: “While it’s comfortable and I love the battery life, it’s useless for tracking activity. It consistently gives me anywhere from about 35% to 50% too many steps. […] Then, the battery seems to be very touch and go, sometimes a day will run you 7-8% and some other days it will run 15% no idea why. If the battery is below 30% exercise mode cannot be run at all. I understand it is a measure to protect the battery/device, but it really makes no sense to me to limit functionality at such a high threshold.”

Should you buy the Renpho Lynx smart ring?

A close-up picture of the Renpho Lynx smart ring

We were somewhat disappointed by the Renpho Lynx smart ring. (Image credit: Anna Gora)

The Renpho Lynx does not live up to its promise. It has some strong points, such as its relatively long battery life, durable and lightweight build, and a subscription-free app. However, it comes with too many performance hiccups and design shortcomings to fully justify its price — unless you really need something tough and long-lasting. But if you prioritize tracking accuracy and in-depth personalized health insights, the Renpho Lynx may not be the best option.

✅ Buy it if: You want a utilitarian, durable smart ring that provides basic fitness stats.

❌ Do not buy it if: You are a fitness beginner looking for your first smart ring, or a serious exerciser looking for complex deep dives into their sleep patterns and post-exercise recovery.

If the Renpho Lynx smart ring is not for you

The Amazfit Helio is an excellent alternative to the Renpho Lynx. It offers similar build quality and a comparable set of tracking features, but it comes with more personalized health insights and notably better tracking accuracy. Not to mention, it costs just $199 and is frequently on sale for as little as $109. However, it also comes with far fewer size and color options.

If you have access, consider the Ultrahuman Ring AIR. While it is currently banned from being sold or imported into the United States due to a patent infringement ruling by the U.S. International Trade Commission (in favor of rival Oura), this neat smart ring is still available in the U.K., E.U. and Australia, second-hand or from third-party sellers. It is subscription-free, stylish, ultra-comfortable to wear and jam-packed with useful features.

Looking for something more premium (and do not mind spending over $349)? Then you can’t go wrong with the Oura Ring Gen 4. It has been our “go-to” smart ring for the past year or so, and for a good reason. It is exceptionally accurate and well-designed, and it continually impresses us with its durable build and genuinely useful assessments of sleep and post-exercise recovery. The biggest downfall? The Oura Ring Gen 4 requires a monthly subscription.

Renpho Lynx: How we tested

A close-up picture of our reviewer wearing the Renpho Lynx smart ring

We spent two weeks testing the Renpho Lynx smart ring. (Image credit: Anna Gora)

We spent two weeks testing the Renpho Lynx, assessing its design, battery life, features, ease of use, app connectivity and value for money. We wore this smart ring during the day, while sleeping and when hiking, rowing indoors or performing low-intensity strength workouts. We also checked online user reviews for any mentions of potential performance issues.

Finally, we assessed the tracking accuracy of our Renpho Lynx by comparing its steps, sleep and heart rate measurements with the data we obtained using two relatively precise screenless fitness trackers: the Whoop MG band and the Oura Ring Gen 4 smart ring.