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Lazy exercise is still exercise. How to make the most out of your workout by doing the least.

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2 years ago

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Lazy exercise is still exercise. How to make the most out of your workout by doing the least.

There are some people who can’t get enough when it comes to exercise — the ones who are up at the crack of dawn for a jog, who squeeze in a class during their lunch break and prioritize boot camps over brunch on the weekends.

And then there are the rest of us. We know we need to exercise — for at least 150 minutes per week, plus two days of muscle-strengthening activities, per the Centers for Disease Control and Prevention — but we don’t necessarily want to. Or maybe we struggle to find the time (not to mention the energy), get easily bored or feel out of our element (and out of shape) at the gym.

Enter: lazy exercise. Yes, there are ways to incorporate movement and exercise into your life without doing the whole no-pain-no-gain thing, or pushing yourself too far out of your comfort zone. Here’s how.

Many people aim to walk 10,000 steps per day. Though you don’t actually have to hit this specific number, you can at least focus on beating your weekly average step count (which your smartphone or fitness tracker can measure). Walking comes with all sorts of health benefits, and it’s a simple way to ensure you’re spending less time sitting around (which is not so great for you).

The good news about people who dread exercise? Walking is pretty low-key and easy to work into your day. If you hate how much time exercise takes in your busy life, try getting in some extra steps while you’re busy doing errands (like, say, at the mall); sneak in some laps while your kids play at the park; walk to the store to grab stuff for dinner instead of taking your car; or take work phone calls while pacing around your office.

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Does a 45-minute class feel like too much of a time commitment? Kira Jones Matousek, founder and CEO of the fitness app Cacti Wellness, tells Yahoo Life that her app features short workout videos — all under 20 minutes — in order for people to build exercises into their life in sustainable ways.

“My big mindset around wellness and working out is that it’s all about consistency and building habits that you can actually stick to,” Matousek says. “If you’re more likely to do 10 minutes of core every day than going just once a week to a really hard workout class, when you are then sore and don’t have the energy to go back … then it becomes a lifestyle.”

Look for apps or YouTube videos that offer shorter workouts that are simple to squeeze in — like when you need a break between Zoom meetings or are waiting for your dinner to cook.

Pair your exercises with something cozy — or fun

TikToker Hope Zuckerbrow introduced the world to “cozy cardio” when she shared her morning routine, which includes waking up early, making herself a fun beverage (like a protein coffee) and then using a walking pad while watching her favorite TV show. Zuckerbrow didn’t even change out of her fuzzy socks in order to get her steps in.

Research says that associating walking with something that makes you feel good (like, say, watching the latest episode of Vanderpump Rules) is an example of pairing — and it can help the habit stick. So, if you can only catch up on your reality TV drama when you’re on the walking pad, that might just be the incentive you need to keep it up.

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If much of your job is answering emails and Slack messages, consider doing it from a treadmill, says Matousek. She says you should walk at a pace where you are putting a little effort in, but can very comfortably keep up a conversation. “Then up the incline a little bit,” she says. Doing so is a “sneaky way to recruit your muscles,” such as your glutes, calves and posterior chain. Since you’re likely focused on sending out emails and communicating with co-workers, you might find that the workout (and work day) flies by.

You don’t need to do a formal workout class in order to benefit from this form of “lazy” exercise. Try what’s called “exercise snacking,” which are short bursts of activity throughout your day. Maybe that means a few rounds of push-ups in between meetings, and then a couple of sets of squats when your day is done.

These exercise snacks can spike your heart rate (important, considering how we do need those 150 minutes of moderate-intensity exercise per week) but they’re way easier to fit into your life than a sustained cardio workout.

While you may not feel like you’re getting a full workout in, these snacks add up, breaking up sedentary time and helping you burn calories and build muscle.

Sometimes, you find yourself in the gym with almost no motivation to move your body. David Mason, sports coach and founder of travel fitness website Barbells Abroad, tells Yahoo Life that when he feels that way, he aims for the “Lazy 45,” in which he picks three or four different cardio machines (like the stair climber, elliptical, treadmill or rower) and switches them up every 10 to 15 minutes. “The beauty is if you’re feeling a little sluggish, the time slots are short enough to know each one is almost over as soon as you start,” he explains.

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Exercise that involves standing up? Don’t bother on extra lazy days. If you want to relax while still working out, why not aim for a mat workout instead?

Maeve McEwen, director of programming and head trainer at Pvolve, tells Yahoo Life that getting closer to the ground can encourage you to connect more with your muscles and overall feel more supported. Plus, McEwen says you can also “use props like the wall, balls, pillows or the ground to help alleviate fatigue and support your form,” she says.

There are a bunch of different workouts that involve lying down, including mat Pilates and stretching. Matousek’s Cacti Wellness has a side lying series, in which participants use resistance bands for leg exercises. “You can put your head in your hand, and it’s not going to make it less of a workout for your lower body,” she notes.

You don’t have to plan for lazy exercise all the time — which makes it the most convenient of all. Just tweak your basic routine to be a tiny bit more active or challenging. Here are some examples:

  • Take the stairs instead of the elevator

  • Use a resistance band to do some thigh work during a long work meeting

  • Make your chores more active, like putting some extra muscle into scrubbing your bathtub

  • Carry your kid’s backpack while walking home from school (it’s basically rucking)

  • Balance on one foot while brushing your teeth or cooking

  • Play an active video game

  • Add wrist or ankle weights while walking the dog

🏋🏽‍♀️ Fitness

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Fitness

Try the windmill exercise and thank me later – it ‘targets your obliques from every angle’ and improves core strength more than Russian twists

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10 hours ago

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May 10, 2026

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Try the windmill exercise and thank me later – it ‘targets your obliques from every angle’ and improves core strength more than Russian twists

The Russian twist is one of the most popular core exercises, and it’s a good option for improving core strength. However, the windmill exercise is a functional movement (so it mirrors real life) with a safer movement pattern for most people. It could be a better option.

It’s an advanced move, but one well worth doing if you want an alternative in your strength training routine or to build strength and stability specifically in the muscles along the sides of your core, known as the obliques. Doing so can better help you in daily movements, such as bending to the floor to reach objects on the ground or to play sports like tennis. If you’re a fan of a bodyweight Pilates workout, you’ll find your practice gets easier after doing this exercise for a while.

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Group Exercise Boosts Cognition, Fitness in Dementia

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22 hours ago

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May 10, 2026

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Group Exercise Boosts Cognition, Fitness in Dementia

In a groundbreaking advancement poised to revolutionize dementia care, researchers have announced a comprehensive study protocol examining the influence of community-based structured group exercise programs on both cognitive and physical functions in older adults living with dementia. This randomized controlled trial, detailed in a recent publication slated for BMC Geriatrics in 2026, aims to explore the untapped potential of structured physical activity as a non-pharmacological intervention to slow cognitive decline and improve overall quality of life.

Dementia, a progressive neurodegenerative condition characterized by deteriorating memory, thinking, and motor skills, remains one of the most pressing global health challenges, especially as populations age worldwide. Traditional approaches have primarily focused on symptom management and pharmacological treatments, which often come with limited efficacy and undesirable side effects. Against this backdrop, physical exercise has emerged as a promising avenue, backed by neurobiological theories suggesting that physical activity may promote neuronal plasticity, enhanced cerebral blood flow, and reduced neuroinflammation.

The study underlines the importance of a community-based framework, which holds immense promise for scalability, accessibility, and sustained engagement. Community-based interventions leverage social support, environmental context, and local resources, creating an ecosystem that encourages consistency and motivation among older adults. It also introduces structured group exercise as opposed to individual exercise routines—infusing a social and interactive element believed to synergistically bolster cognitive engagement alongside physical exertion.

At its core, this research protocol delineates a comprehensive systematic design featuring randomization — the gold standard for clinical trials — ensuring that participants are evenly distributed among intervention and control groups to minimize bias. The intervention includes carefully tailored exercise regimens that combine aerobic, resistance, balance, and flexibility training. These multifaceted routines aim to target various physiological systems implicated in dementia progression, from cardiovascular health to motor coordination and muscle strength.

Emerging studies have shown that aerobic activities stimulate hippocampal neurogenesis, critical for memory and learning processes often impaired in dementia. Resistance training, meanwhile, supports muscular strength essential for daily activities, reducing fall risk and enhancing autonomy. Balance and flexibility exercises further contribute by improving proprioception and joint mobility, thereby mitigating mobility-related comorbidities. By integrating these elements into structured group calendars, researchers anticipate synergistic effects accumulating over the trial timeline.

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Cognitively, the engagement associated with group exercise acts as a dual catalyst. Beyond the direct neuroprotective benefits of physical activity, the social interaction inherent in group settings stimulates cognitive domains such as attention, executive functions, and emotional regulation. Social isolation and loneliness have been consistently linked to accelerated cognitive decline; thus, group dynamics within this exercise framework may serve as a potent protective factor by nurturing community bonds and meaningful interpersonal connections.

The outcome measures designed for this trial span a range of validated neuropsychological and physical assessments. Cognitive outcomes include evaluations of global cognition, memory, executive function, and processing speed conducted via standardized instruments like the Mini-Mental State Examination (MMSE) and the Montreal Cognitive Assessment (MoCA). Physical parameters are meticulously assessed using tests such as gait speed, handgrip strength, and the Timed Up and Go (TUG) test, presenting a multidimensional view of functional status.

Importantly, the protocol emphasizes longitudinal follow-up to determine the persistence of any cognitive and physical benefits post-intervention, which is pivotal in discerning sustainable impacts rather than transient improvements. Additionally, the researchers have accounted for confounding variables including baseline physical activity levels, comorbidities, and medication use, thereby ensuring the robustness and generalizability of the findings.

The implications of positive outcomes from such a trial are vast. Demonstrated efficacy could reshape public health policies and clinical guidelines, reinforcing physical activity as an essential component of dementia management. Community centers, healthcare providers, and caregiving organizations might adapt to include tailored structured group exercise programs, thus democratizing access to an affordable, scalable intervention with minimal side effects.

Moreover, this research aligns with growing interdisciplinary perspectives that advocate for holistic management approaches — ones that incorporate biological, psychological, and social determinants of health. The integration of physical activity into care plans reinforces a paradigm shift from reactive to proactive and preventative models that empower older adults with dementia to maintain independence and dignity.

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While challenges remain in delivering consistent, well-supervised exercise programs adapted to heterogeneous patient needs and functional capacities, this trial’s community-rooted design mitigates many logistical and motivational barriers. Leveraging local infrastructure and peer support creates a dynamic environment conducive to sustained participation—a crucial factor given historically high dropout rates in exercise interventions.

From a neurobiological standpoint, this initiative supports the evolving understanding of dementia as a modifiable disorder where lifestyle and environmental factors play significant roles. The interplay between exercise-induced neurotrophic factors such as brain-derived neurotrophic factor (BDNF), reduced oxidative stress, and enhanced cerebral angiogenesis may offer mechanistic insights into how structured physical activity slows neurodegenerative processes.

In conclusion, the launch of this randomized controlled trial heralds a promising avenue for dementia intervention research by meticulously investigating the dual benefits of physical exercise on cognitive and physical realms in a structured, community-based setting. Its innovative combination of rigorous scientific methodology and practical community implementation presents an exciting frontier in mitigating the global dementia burden.

For families, caregivers, healthcare professionals, and policymakers alike, this trial offers hope through a vision of dementia care that transcends pharmacological limitations and centers on empowering individuals via movement, social connection, and holistic well-being. The ultimate testament to this research will be its translation from protocol to practice—transforming insights into real-world impact.

Subject of Research: Effects of a community-based structured group exercise program on cognitive and physical function among older adults with dementia.

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Article Title: Effects of a community-based structured group exercise program on cognitive and physical function among older adults with dementia: a randomized controlled trial study protocol.

Article References:
Amin, A., Hossain, K.M.A., Uddin, M.R. et al. Effects of a community-based structured group exercise program on cognitive and physical function among older adults with dementia: a randomized controlled trial study protocol. BMC Geriatr (2026). https://doi.org/10.1186/s12877-026-07631-3

Image Credits: AI Generated

Tags: cerebral blood flow and cognitioncognitive improvement in dementiacommunity-based exercise programsdementia care innovationgroup exercise for dementianeuroinflammation reduction through exerciseneuroplasticity and exercisenon-pharmacological dementia interventionsphysical fitness in older adultsrandomized controlled trial dementiascalable dementia interventionssocial support in dementia care

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Fitness

Strategic Exercise Techniques to Maximize Mood Elevation – The Boca Raton Tribune

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1 day ago

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May 9, 2026

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Strategic Exercise Techniques to Maximize Mood Elevation – The Boca Raton Tribune
A Shift in Scientific Understanding Reveals That the ‘Runner’s High’ Stems from a Complex Cocktail of Chemicals, Including Endocannabinoids, Which Can Be Triggered by Adjusting Duration and Social Context. The widely reported phenomenon of exercise-induced euphoria—often known as the “runner’s high”—is rooted in specific alterations to neurochemistry that generate feelings of hope, calmness, and social […]
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