Exercise trampolines are a great way to sneak in some extra cardio in a fun, low-impact way. This type of exercise is called rebounding, and it only requires one piece of equipment—a mini trampoline or rebounder. The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity per week, but walking and biking aren’t your only options.
Jason Yachanin, the co-owner and a trainer at Perspirology, tells us that rebounding provides a low-impact, continuous workout that’s great for people who struggle to pay attention during workouts. Holly Roser, a certified personal trainer and owner of the Holly Roser Fitness Studio, explains that rebounding can also improve cardiovascular healthand balance while helping you lose weight. Rebounding also offers a full-body strength and conditioning workout when combined with strength moves like squats and lunges, and it’s also a good option for anyone who struggles with knee pain from exercise. Natasha Caleel Freutel, a certified corrective exercise specialist and owner of fitness studio Fit Mama Santa Barbara, adds that rebounders can also provide an excellent workout for the cardiovascular system, legs, core, arms, and back. Plus, exercise trampolines can be just as effective as resistance training for improving knee muscle strength, according to a December 2019 study in Research Quarterly for Exercise and Sport.
To find the best exercise trampolines, we tested a total of 13 products for 8 hours, with an on-site personal trainer present to supervise our testing. Each trampoline was evaluated for sturdiness, quality, comfortability, and bounce. A physical therapist from our Medical Expert Board reviewed this article for medical and scientific accuracy.
Not all rebounders are built the same. So when shopping for a rebounder, there are a few important things to be aware of.
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Size: While most rebounders feature a diameter of 40 inches, the jumping area is usually a bit smaller. While Roser notes that a larger trampoline provides the space for wider jumps, it’s important to factor in that they will also take up more space.
Type of Bounce: Exercise trampolines come in either spring or bungee options. Spring options can offer more bounce, but bungee options may be easier on the joints.
Noise Level: While many options are quiet, it’s still important to consider the overall sound level of your rebounder, especially if you don’t live alone or you have downstairs neighbors. Generally speaking, bungee options are quieter than spring options.
Tension: A more firm pick will result in less bounce while more a bouncier pick may make you jump too high. Some picks are adjustable so you can find your own sweet spot.
The reasonably priced JumpSport 350 earned the top spot on our list for its overall performance, and it also comes recommended by Freutel who likes that it is adjustable for your personal own demands. We found it to be exceptionally stable, while promoting comfort in every position we tried it in. A 16 gauge steel tubing promoted durability that stood out to us, and the arched legs which are designed for stability also lived up to the description.
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In our experience, this pick had just the right amount of tension and bounce. However, if you find it’s not right for you, it’s important to note that it has three adjustable tension settings to optimize it for your own specific jumping needs. Plus, the cords are designed with silence in mind. Importantly, Yachanin tells us that JumpSport is the only brand used at Perspirology, and that it is always working to update and upgrade their models.
A 39 inch diameter is smaller than other options that we tested, so you will be more limited in jumping space.
Product Details
Frame Size: 39 inches
Maximum Weight: 265 pounds
Foldable: No
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This remarkably low priced trampoline from Fitness Gear includes sturdylegs and the mesh didn’t move during usage, so we experienced no instability when jumping. In fact, our tester found that this budget pick was the most stable of the five trampolines they had tested. It also experienced no squeaking, and while it doesn’t fold, it’s smaller than other picks, with a frame size of 36 inches, so it can still be stored.
The tension of this model was tight, and it had a particularly consistent bounce profile, which left us feeling in control of our workouts. Additionally, the metal legs, the thick mesh, and the thick cotton and nylon combo for the cover combined for a well made feel despite the lower price. Plus, a cotton and nylon cover in the space between the mesh and the hooks made us feel more safe.
The smaller size may be limiting in terms of the movements that you can perform.
Product Details
Frame Size: 36 inches
Maximum Weight: 220 pounds
Foldable: No
Standard exercise trampolines are usually around 40 inches wide, but this model from Acon is substantially larger, coming in at 55 inches wide. Roser notes that this additional size means this pick allows for exercises like jump squats and lunge jumps while the sturdiness allows for things like push-ups, step-ups, and tricep dips. We found it to be extremely stable, encouraging us to perform a wide variety of movements due to the additional space. And despite the size, we found it to be surprisingly lightweight.
This pick is also well-built; the frame and suspension system is patent-pending for its stability and safe but quiet landing, and that stability made our tester, who is a trampoline newbie, feel extra safe.
The spacious design will not work for people that are living in cramped quarters.
Product Details
Frame Size: 55 inches
Maximum Weight: 300 pounds
Foldable: No
Another reasonably priced option, this pic from DARCHEN is perfect for anyone looking to dip their toe into the world of trampolines without making a sizable investment. While particularly lightweight, we were still impressed by how stable it was; the rubber feet kept it sturdy during usage and we found it to be effortless to carry.
We were able to easily slide it across the floor when we wanted to, but it didn’t move during usage. That level of portability earned it higher marks from us. Finally, we appreciated that this option was noiseless, so you won’t have to worry about disrupting your neighbors when rebounding.
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It is a no frills pick that doesn’t come with any special features or higher quality materials.
Product Details
Frame Size: 40 inches
Maximum Weight: 450 pounds
Foldable: No
Bungee trampolines can feel less shocking on the joints when compared to models that use springs. We particularly liked this pick from Bellicon, which impressed us by offering more bounce than tension. In fact, we were impressed by how much bounce we were able to achieve with the smaller sized pick. Additionally, at no point did we feel unsafe or like this was anything less than stable when jumping.
This option uses high quality materials that felt safe and sturdy for us in testing. It also boasts a simple set up with easy to follow instructions.
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The bounce may be too high for some people considering the smaller size of the trampoline
Product Details
Frame Size: 39 inches
Maximum Weight: 440 pounds
Foldable: No
Weighing just 22 pounds, this pick was super easy to move around. And, as Roser notes, that lightweight profile makes it a good choice for smaller spaces. Importantly, Roser adds that while the legs fold when not in use, they do lock in place during usage, so you can feel safe. In testing, we thoroughly enjoyed this trampoline for its bounce, quality, comfort, and portability.
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The patented bungee system has roughly twice as many connectors as other models, ensuring a soft, silent landing. In terms of quality, it held up well to being put through workouts. The springs were taut during jumping, and our advanced tester said they would recommend this to beginners as well.
When we did ski jumps, we felt the legs shift, making this slightly less stable than other picks.
Product Details
Frame Size: 40 inches
Maximum Weight: 330 pounds
Foldable: Yes
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If you’re looking to enjoy some sunshine while you do your bouncing, the Sunny Health & Fitness Indoor and Outdoor Exercise Trampoline is our pick for you. It came mostly pre-assembled, requiring only that we attach the legs. In terms of performance, it was highly stable, with good shock absorption from the springs, a consistent bounce, and it even enabled us to vigorously bounce without it moving.
This adjustable pick comes in a square design intended to optimize and maximize jumping space. We also experienced no wobbling or squeaking.
It is not collapsible, so you will want to make sure that you have ample space to store it.
Product Details
Frame Size: 36 inches
Maximum Weight: 285 pounds
Foldable: No
In our experience, this trampoline excelled at maintaining a quiet performance during usage, due in part to the highly elastic bungees used by Bellicon. While some trampolines feel too rigid and others are too bouncy, we found this one to strike a perfect balance, being bouncy enough to jump high and sturdy enough to do stable squats.
If you’re looking for some extra jumping area, this one boasts a 49-inch diameter, making it more than wide enough for all of our workouts. Additionally, customers have the option of purchasing ultra-strong bungees to support weights of up to 440 pounds which is among the highest weight capacities we’ve seen.
This pick is priced much higher than most of the other options on our list.
Product Details
Frame Size: 49 inches
Maximum Weight: 440 pounds
Foldable: Yes
Despite being a “mini”, this trampoline proved to offer stability and a robust 330 pound weight limit with its 40 inch option. Our tester also found this model to be extremely sturdy and comfortable, noting that the safety bar kept them feeling safe during usage. And for customizability, that bar can be adjusted between four different heights.
Even as a mini, we still found that this pick was spacious enough to accommodate our desired workouts, and the bounce to tension ratio was ideal.
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Some people find that the folding process is tedious.
Product Details
Frame Size: 40 inches
Maximum Weight: 331 lbs
Foldable: Yes
For a higher weight limit, BCAN’s 450/550 LBS Foldable Mini Trampoline is our pick. It’s available in either a 40 inch option with a 450 pound weight limit, or a 48 inch option with a 550 pound weight limit. Assembly was simple; all of the necessary tools were included, and the instructions were clear, with detailed up close pictures to guide us. We found this option to have excellent overall stability, and the bungees worked well to provide ample spring for a good workout while still feeling perfectly safe. When we tested out side to side movements we didn’t experience any shifting.
The mat also proved to be spacious enough for us to comfortably squat or do lateral jumping exercises. In our experience, the metal parts were durable, and we didn’t need to overly rely on the handlebars due to the stability of the mat. We experienced no wobbling or squeaking of the bungees and the spacious design kept us feeling extra safe throughout usage.
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The handlebar felt somewhat loose, so we couldn’t fully rely on it fully for support and we couldn’t tighten it.
Product Details
Frame Size: 40 or 48 inches
Maximum Weight: 450/550 pounds
Foldable: Yes
For exercisers looking to be able to safely push it to the limit, we recommend this pick from ACON Fit. The 1.5 inch thick steel piped legs proved to be highly sturdy, while the anti-slide rubber stoppers on the bottom helped to keep this rebounder even more secure, holding it fully in place during two intensive rounds of exercise.
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In terms of performance, the 30 bungee springs worked well to keep our bounce controlled while still inspiring the confidence to go for a higher intensity while exercising. Finally, this pick provided the perfect balance of support and bounce for exercises like jumping jacks, high knees, and jump squats.
The instructions aren’t detailed enough, making it complicated to assemble.
While stable and excellent for high intensity, we found that going too far to one side did cause some wobbling.
Product Details
Frame Size: 40 inches
Maximum Weight: 330 pounds
Foldable: No
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We found this option from SereneLife to be ideal for seniors for a few reasons. For starters, it arrived mostly assembled, coming with metal springs, so there was no need to attach bungees. When we jumped on it, we experienced no shifting or instability, and the tight springs lowered the overall movement, so we think it’s good to keep seniors safe with limited ranges of motion. It also felt controlled and low to the ground, and experienced no shifting.
The smaller footprint is a nice touch for people looking to avoid taking up too much space. And as a final benefit for seniors, it features an adjustable handlebar that can be adjusted up to 46 inches high.
The smaller space, while beneficial for seniors that won’t be doing larger moves, is limiting for people looking to do wider movements like jumping jacks.
While we appreciate the handrail, we felt that it could’ve been easier to adjust and it also affected the performance of the front of the trampoline when installed.
Product Details
Frame Size: 40 inches
Maximum Weight: 220 pounds
Foldable: Yes
We updated our best budget pick. Our previous pick, the Wamkos Rebounder Mini Exercise Trampoline, is no longer available. We replaced it with the Fitness Gear Mini Trampoline, a trampoline that was part of our most recent testing and received an overall 4.7 out of 5 star rating for its excellent value, stability, and durability.
We replaced the pick for the Best for Dedicated Jumpers, the Bellicon Plus Trampoline with Handle 44” with Fold-Up Legs, because it is no longer available.
In addition to the best budget pick, we added five other new products from our most recent testing: Bellicon’s 39 Inch Mini Trampoline (best bungee), Sunny Health & Fitness’ Indoor & Outdoor Exercise Trampoline (best outdoor), BCAN’s 450/550 LBS Foldable Mini Trampoline (best weight capacity), ACON Fit’s 44 Inch Rebounder (best for high impact exercises), and SereneLift’s Portable & Foldable Trampoline (best for seniors).
To date, we have tested a total of 21 products in our search for the best exercise trampolines on the market. More recently, we completed additional testing on 13 new products for eight hours to update our list and make it even more precise. In making our picks, we put the trampolines through a variety of movements including basic jumps, ACON fit squats, jumping jacks, low ski jumps, squats, and high knees. We focussed on ease of assembly, stability, bounce/tension, quality, and value to make our final picks.
Ease of assembly: From the moment we opened the trampolines, we noted how simple they were to set up. We also addressed the quality of the instructions and how easy they were to follow. We were also sure to acknowledge if tools were necessary, and if so whether they were included in the packaging or not. In the case of particularly difficult to understand steps, we made note of them and addressed how we overcame the problem.
Stability: We noted if there was any shifting in the base during usage, as well as the overall support and range of movement allowed for by the springs. We were sure to note any moments where we felt less than stable during usage, and when we put the rebounders to the test with high-impact exercises, we also made note of any shifting.
Bounce/tension: We used this as an opportunity to examine the overall tension and to examine whether the rebounders provided an effective workout while leaving us feeling in control. We were also sure to determine the consistency of the bounce across different exercises, and whether the tension created any discomfort for us, as well as if it positively or negatively affected our workout experience.
Quality: Because of the compromised position that rebounding puts us into, we were sure to focus on more durable options for safety. We looked at the materials used and the overall construction of each model, and addressed whether the springs, frame, and handles felt durable. We also noted if there were changes in the feeling of the jumping area after usage, as well as if there was any squeaking or wobbling after usage.
Value: Based on the average price of rebounders, our testers noted how worth it the models were. They noted if they would buy these models for the listed price, if they would pay more, if they would pay less, if they would buy it on sale, or if they would skip it entirely.
Our team of experts helped us to not only understand the benefits of exercise trampolines, but to understand what people should seek from them.
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Jason Yachanin, co-owner and trainer at Perspirology.
Holly Roser, certified personal trainer and owner of the Holly Roser Fitness Studio.
Natasha Caleel Freutel, certified corrective exercise specialist and owner of fitness studio Fit Mama Santa Barbara.
Weight Capacity: It’s important to pick a safer model to jump on because you don’t want something that leaves you feeling unsafe. Some models have lower weight limits in the 200-pound range, while others go as high as 500 pounds. Make sure you purchase something built for you and won’t put you in harm’s way.
Materials: The materials used in your trampoline determine its weight capacity. As Freutel explains, a sturdy and high-quality option is important because you’ll be bouncing on it. She advocates avoiding cheap metal options, which can break or bend.
Health Benefits: Jumping on an exercise trampoline is a great workout, especially for anyone looking for a low-impact form of cardio. Yochanan tells us that the high-intensity nature of rebounding builds bone density and is unique in promoting lymphatic drainage. It burns calories, increases your heart rate, and strengthens your muscles all in one. Studies have shown that mini trampoline usage positively affects overall health and is a beneficial training program for overweight individuals. Freutel explains that rebounding keeps the heart rate up and can burn calories quicker than going for a walk or a bike ride.
While we picked the 12 best options, we tested many more that fell short in some regard to keep them off of our list.
RAVS 48″ Foldable Fitness Rebounder: While this pick featured a sturdy base, supportive springs, and was suitable for a variety of exercises, we found the assembly to be overly involved, and the handlebars to be less supportive than we wanted.
Jumpsport 570 Pro 44″ Fitness Trampoline: Despite a super easy assembly, clear instructions, and a wonderful balance of firmness and bounciness, this pick left us desiring more from its stability. We felt it was overpriced, given this concern.
Sportplus+ Indoor Trampoline: It’s a good option for the price, but our tester had some reservations about stability. Though bouncing and landings were comfortable, parts of the trampoline were uneven.
FirstE 48″ Foldable Fitness Trampoline: The large size made our tester feel secure and comfortable to move around, but the tension was on the firmer size, so more effort was needed to reach the desired jumping height.
JumpSport 250 Fitness Trampoline: The JumpSport 350 is our top pick, but the 250 fell short in sturdiness and the size of the surface area. Our tester enjoyed the workout but found this model to be too bouncy and narrow.
Marcy Trampoline Cardio Trainer with Handle: A handle is a nice touch to add security, but our tester found this handle to be unstable and wobbly. This could be an option to consider for someone who prefers a firm bouncing surface.
Lacey Muinos is a health and fitness writer at Health who has researched and reviewed a variety of exercise products, such as antiperspirants and socks. Her preferred forms of exercise are strength training, pilates, and walking, but she can appreciate a fun workout like rebounding.
This article was updated by Jack Byram, a writer at Health who has been covering all things exercise-related since 2023. As a workout fanatic, Jack knows the value of high-quality, low-impact workouts and used to regularly use a rebounder. Anecdotally, he liked it as a means to get himself moving in the morning and even found it to provide a mild endorphin rush.
Everything changes with age, it seems – from your blood pressure and exercise recovery time, to how many times it’s “normal” to get up and pee at night.
And now, Mark Harris, a fitness expert at Mirafit, has told HuffPost UK the best exercises he thinks people of different ages should do.
After all, YouGov data says exercising more is the second-most popular New Year’s resolution in 2025, after saving money.
“For beginners, it can quickly become overwhelming with so many workout routines out there,” Mark said.
“That’s why I’ve highlighted the best exercises for different generations.”
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What’s the best exercise for each age group?
Before we list these, remember that any activity is far better than none ― and if you’ve found a sport or workout that suits you, don’t let us discourage you.
With that said, Harris recommended trying the following if you’re not sure where to begin:
1. Teens
Teens should “prioritise workouts that focus on aspects such as strength and endurance ― aiming to build up muscle and improve general fitness and stamina,” Harris says.
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That can take the form of football and rugby, which is social and mentally stimulating, or bodyweight workouts like squats (that don’t require costly equipment).
“Over time, teenagers can also incorporate resistance bands into workouts,” Harris adds.
“At this age group, it’s all about establishing a healthy relationship with fitness.”
2. Young adults
Though all fitness goals are great at this age, Mark suggests the focus should remain on improving strength and endurance.
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Cardio like running, swimming and cycling can boost your stamina while also strengthening your body, while yoga can help with all-important balance and flexibility.
“I also advise that young adults incorporate strength training into their fitness routines, exercises such as deadlifts and bench presses are useful for improving bone density, toning figures and maintaining a healthy weight,” the expert continued.
3) Middle-aged adults
This is a good time to focus on joint and cardiovascular health as Harris suggested “at this age, it’s all about maintenance and trying to prevent any unnecessary injuries”.
Low-impact cardio, like walking, cycling, and swimming, is easier on joints; yoga and other flexibility routines can prevent muscle stiffness.
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“Furthermore, for middle-aged individuals, I suggest involving some sort of strength training exercises in routines,” Harris commented.
“This is essential as it can protect against muscle loss, ensuring the body maintains all the strength it needs to function healthily.”
4. Older adults
The fitness pro said that while exercising is important for all ages, it’s especially vital for older adults, “helping maintain agility, balance and general wellbeing”.
With that said, he thinks routines for older adults can be “lower intensity” and still effective. Their main focus should be on boosting movement ― short walks, water aerobics and yoga are all great options.
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“Falls can be catastrophic for people of this age and that’s why it’s vital to take routines slowly, focusing on the form rather than the speed,” Harris said.
Of course, these are just guidelines. If you feel overwhelmed by where to start ― no matter what age you are – you should aim to reach the NHS’ fitness goals (150 minutes of moderate-intensity activity or 75 minutes of intense workouts) a week if you can.
Regular physical activity before a cancer diagnosis may lower the risks of both disease progression and death, suggests research published online in the British Journal of Sports Medicine.
And even relatively low levels of physical activity may be advantageous, the findings indicate.
There is compelling evidence that physical activity has a key part to play in lowering the risk of death from cancer, but the evidence isn’t as conclusive for its role in disease progression, explain the researchers.
To explore this further, they analysed anonymised data from the Discovery Health Medical Scheme (DHMS), linked to the Vitality health promotion programme. The DHMS is the largest open medical plan in South Africa, covering approximately 2.8 million beneficiaries.
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All Vitality programme participants are rewarded for adopting healthy lifestyle behaviours, earning points for physical activity, recorded by activity trackers, logged gym attendance, or registered participation in organised fitness activities.
Activity type, frequency, duration and intensity are recorded and translated into weekly minutes of exercise.
In all, 28,248 Vitality programme members with stage 1 cancers, and comprehensive physical activity data for the year preceding diagnosis, were included in the study, which spanned the period 2007 to 2022.
Breast and prostate cancers were the most common cancers, comprising 44% of the study total.
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The length of time between initial diagnosis and disease progression, death, or exit from the study ranged from 1 month to nearly 13 years.
Cancer didn’t progress in nearly two thirds of the total sample (65.5%), but in just over a third (34.5%) it did. And while 81% survived, 19% died before the end of the study. The average time to death was 20 months and the average time to progression was 7 months.
Levels of physical activity in the year before diagnosis were categorised as none recorded (17,457; 62% of participants); low, equal to 60 or fewer weekly minutes (3722;13%); and moderate to high, equal to 60 or more weekly minutes of moderate intensity physical activity (7069; 25%).
After accounting for potentially influential factors, including age at diagnosis, sex, economic and social position, and co-existing conditions, rates of cancer progression and death from any cause were lower among those who were physically active in the year preceding their diagnosis.
The odds of disease progression were 16% lower for those who had engaged in low levels of physical activity in the preceding year than among those who hadn’t recorded any physical activity, while the odds for those who had engaged in moderate to high levels were 27% lower.
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Similarly, the odds of death from any cause were 33% lower among those who had engaged in low levels of physical activity compared with those who hadn’t recorded any, and 47% lower for those who had managed moderate to high levels.
Two years on from diagnosis, the likelihood of no disease progression among those with no recorded physical activity in the year before diagnosis was 74%, compared with 78% and 80%, respectively, for those achieving low and moderate to high levels of physical activity.
While the likelihood of disease progression increased as time went on, it was still lower for those who had clocked up some level of physical activity in the year preceding their diagnosis.
After 3 years, the likelihood of no disease progression was 71%, 75%, and 78%, respectively, for none, low, and moderate to high levels of physical activity. And after 5 years, it was 66%, 70%, and 73%, respectively.
Similar patterns were evident for death from any cause. Two years after diagnosis, the probability of survival among those with no documented physical activity in the year preceding diagnosis was 91% compared with 94% and 95%, respectively, among those who had recorded low and moderate to high levels.
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The equivalent probabilities of survival 3 years after diagnosis were 88%, 92%, and 94%, respectively, and 84%, 90%, and 91%, respectively, after 5 years.
This is an observational study, and as such, can’t establish cause and effect. And the researchers acknowledge that they weren’t able to account for other potentially influential factors, such as smoking and alcohol consumption, while the data on weight (BMI) were incomplete.
But there are several plausible biological explanations for the findings, they suggest, chief among which is the way in which physical activity strengthens immunity by increasing numbers of natural killer cells, lymphocytes, neutrophils and eosinophils.
Physical activity may also lower the progression risk of hormone sensitive cancers, such as breast and prostate cancers, by regulating oestrogen and testosterone levels, they add.
“Physical activity may be considered to confer substantial benefits in terms of progression and overall mortality to those diagnosed with cancer,” they write.
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“In a world where cancer continues to be a significant public health burden, the promotion of physical activity can yield important benefits regarding the progression of cancer as well as its prevention and management,” they conclude.
Source:
Journal reference:
Mabena, N., et al. (2025). Association between recorded physical activity and cancer progression or mortality in individuals diagnosed with cancer in South Africa. British Journal of Sports Medicine. doi.org/10.1136/bjsports-2024-108813.
Fitness challenges, meal plans, daily inspiration — the new Start TODAY app has it all!
The app, which launched on Dec. 26, 2024, was inspired by our Start TODAY community, which came together during the pandemic as a way to improve physical and mental health.
The app’s “Chief Motivation Officer” is a man who has inspired TODAY fans for decades — Al Roker. He’s joined by Stephanie Mansour, TODAY Fitness Contributor, and a team of best-in-class personal trainers and dietitians to help you make your health goals a reality with step-by-step routines and workouts, meal plans, expert advice and more.
There are three main pillars in the app:
Fitness
Nutrition
Inspiration
Here’s what to know, plus how to sign up and get started!
Fitness in the Start TODAY app
Our fitness experts have created 7-day, 14-day and month-long challenges across 12 disciplines to fit any type of lifestyle and schedule.
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“Over the last eight years, we’ve been creating workout challenges with TODAY.com and the TODAY show and using a fine-toothed comb to see what our viewers love and what they want more of,” Mansour said. “Our viewers and Start TODAY members have told us that they love walking, walking workouts, accessible strength training routines, workouts with modifications, stretch routines to help reduce pain and increase flexibility, as well as using simple equipment like a yoga mat, dumbbells, or resistance bands.”
The Start TODAY app customizes the categories to match your interests, whether you’re a beginner or more advanced. They also are tailored so that they do not require a ton of space — you can do them at the gym, at home or even outside.
You can jump right in with our January indoor walking challenge, which can help make exercise a habit in just 13 minutes a day.
“The January workout challenge is a walking challenge to get you moving anywhere, anytime, even when it’s freezing outside!” Mansour said. “Because our walking workout challenges have been so popular among our Start TODAY community and on TODAY.com, we’ve stepped it up with daily workout videos that you can follow along with directly in the app.”
In this month’s challenge, Mansour leads Al Roker through moves like forward kicks and hammer curls — and features two popular Start TODAY members demonstrating modifications and adjustments so you can get the most out of your workout.
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A big focus is to take the guesswork out of your daily workout and avoid boredom to keep you on track for your fitness goals. Many of the challenges include guided audio walking workouts with Al, Stephanie and other trainers.
The fitness workouts and challenges on the app are across all the following categories:
Yoga
Meditation
Mobility
Walking
Barre
Dance cardio
Strength
Resistance bands
Core
Flexibility
Cardio
HIIT
Personal trainer Lacee Green, known as The Curvy Girl Trainer on social media, gave a glimpse at some of the workouts on TODAY on Jan. 2. She shared her special brand of enthusiasm and inspiration that will help get you moving in 2025.
“It’s all about fitness for everybody and every body,” Green said. “Finding the joy and dropping the judgment. It’s just starting where you are, loving who you are right where you are as you work on who you’re becoming.
“When you think about 10 years from now, you’re not going to be thinking about a number on a scale or a pant size,” she continued. “You’re going to be thinking about, ‘I’m so grateful that I put the habits in place to lead a happy and healthy lifestyle with movement that feels good.’ Whenever fitness is fun, that means you’re doing it right.”
Meal plans on the Start TODAY app
Led by registered dietitian and TODAY nutrition editor Natalie Rizzo, the Start TODAY app takes the frustration out of healthy eating by doing the work for you.
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Proper nutrition is key to reaching your health goals. “Fitness is a crucial part of a health journey, but it’s impossible to reach all your health goals without a well-balanced diet full of healthy foods. As a matter of fact, nutrition plays a pivotal role in your fitness journey. Food supplies energy for exercise and help the muscles recover and grow stronger after a workout,” Rizzo explains.
The meal plans are broken down into five categories based on individual goals:
Budget-friendly
Heart-healthy
Quick and easy
Mediterranean diet
Weight loss
Each week, Rizzo analyzes hundreds of recipes to bring you the ones that will best fit your plan and take the guesswork out of healthy eating.
“For example, for the heart-healthy plan, as a dietitian I know that you want to look for things high in fiber, high in omega-3s and ingredients like potassium, so I go through the recipes to find those types of ingredients.”
The meals in the quick and easy plan can be on the table in 30-minutes or less, while the budget-friendly plans may include potatoes, ground beef or canned beans that are relatively inexpensive.
Each week’s plan includes three breakfasts, four lunches, and seven dinners to give you variety while keeping things manageable. Additionally, each recipe comes with a brief explanation of why it’s included and the health benefits it provides. Each weekly meal plan comes with a shopping list to make healthy eating even easier.
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“My nutrition knowledge is put into these meal plans so people don’t have to do this research themselves,” Rizzo said.
Inspiration on the Start TODAY app
Of course, you might need some words of wisdom to help you fit that workout in or eat that healthy meal on a day when everything feels like a struggle.
Our inspiring personal trainers, meditation experts and dietitians will share some ways to get up and moving when you’re stuck in a rut. And Al Roker has you covered with daily inspiration and advice about how he’s stayed on track during tough times.
Another important component of the app is helping you build healthy habits with daily prompts to take small actions that can add up to big improvements over time.
Whether it’s taking a deep, cleansing breath, starting the day with a smoothie or drinking more water, these simple goals can give your day a boost.
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To join the Start TODAY community and get walking workouts and podcasts with Al Roker, download the Start TODAY App! Subscribe for $65.99 + tax per year (or $9.99 + tax per month) auto-charged until canceled. But if you subscribe to an annual plan today, you’ll automatically get 30% off the first year. That’s less than $5 per month for the first year! Terms apply. Offer ends 1/12/25. After the discount ends, you will be automatically charged $65.99 (plus tax)/year for an annual subscription or $9.99 (plus tax)/month for a monthly subscription until you cancel. Cancel anytime through Apple under Profile Settings.