The 2024 Paris Olympics are just a few days in, and we’ve already won a gold medal in watching wall-to-wall coverage from the comfort of our couch. Can you blame us? As health and wellness editors, fitness, mental strength and pushing yourself to the limit are topics we cover daily, so it’s only natural that we’re finding inspiration in the incredible athleticism showcased at the Summer Games.

With that in mind, we’ve put together this weekly guide to the events we’re most excited about, the physical and mental benefits for the competitors involved and the takeaways we can all work into our regular exercise routines. (OK, maybe you’re not about to take up synchronized swimming, but a little aqua aerobics never hurt anybody.)

Expect a new update every Monday, and read on to find out simple ways to unleash your inner Olympian.

A bit more about us:

• Erin Donnelly grew up cheering on the Dream Team and fellow Texans like Michael Johnson (and now Simone Biles), but it was attending the London 2012 Games in person that made her a diehard fan for life. Who knew bantamweight boxing could be so exciting?

• As a kid in Southern California, Rachel Grumman Bender would watch Sinjin Smith (who participated in the 1996 Atlanta Olympics — the first time beach volleyball became an official Olympic sport) and his partner Randy Stoklos on TV when they dominated the sport in the 1980s. What’s more satisfying than watching a player jump-spike a volleyball at 70 mph or more?

• Lauren Tuck is a sap who watches the Olympics for the feels. Catch her crying while watching the emotional backstories and commercials (why, Home Depot, why?!), cheering for the underdogs, bawling over injuries and biting her lip during emotional family reunions (Aly Raisman’s parents forever top of mind).

🏉 Root for rugby

Women’s final on July 30

Rugby has been described as the running and endurance of soccer combined with the contact and tackling that’s common in football — but without any helmets or pads (though some argue that leads to safer tackling techniques). The sport has been part of the modern Olympics since 1900, but after the 1924 games, rugby didn’t make an appearance until 92 years later at the 2016 Rio games. The teams competing in this year’s Olympics will be playing rugby sevens, which I learned means there are seven players on each team who compete for 14 minutes (two 7-minute halves), according to the USA Rugby team. It’s so fast-paced that even if a player is tackled on the field, the game doesn’t stop.

Try it: It’s one of the most dangerous sports and traumatic injuries can and do happen, so maybe watch rugby from the safety of your home instead? But don’t just sit there — while you’re watching, try one of the best workouts you can do for those famously strong rugby legs: squats. They’re known as the “king of all exercises” because squats not only strengthen your lower body and stomach muscles, but also improve balance, help with everyday functions like picking up groceries, and help prevent back pain. Here’s how to perform one correctly.

Fun fact: After winning gold in Rio and Tokyo, Fiji’s men’s rugby sevens team was just upset by Olympic hosts France on Saturday. —RGB

🏄 Catch a wave

Surfing gold medal heats on July 30

I’ve been surfing since I was 5 years old and I still struggle with the sport. After catching a few waves, I feel like my arms are Jell-O, my abs have been to battle and my balance has been tested. But beyond the workout, the mood boost from being in the water is incredible — and backed by science!

Try it: Wherever there are waves, there are sure to be lessons and you should consider a surf camp if you’re really invested. There are even wave pools in landlocked places like Waco, Texas, and central California, as well as strength and conditioning classes that are done on boards indoors. For a calmer workout on the water, consider paddle boarding to target similar muscle groups without the incoming big kahunas.

Fun fact: Tahiti is the largest island in French Polynesia and the satellite Olympic Village is a cruise ship. At Teahupo’o, where Olympic events are being held, waves can be “life and death,” according to big-wave surfer Garrett McNamara. —LT

🏊🏃🚴 Try a triathlon

July 30-31, mixed on Aug. 5

The Olympic triathlon is a 1,500-meter swim (close to a mile), a 40 km bike (about 25 miles) and a 10 km run (approximately 6.25 miles), and medalling competitors typically finish the course in under two hours. While most Olympians hone in on becoming the best at one sport, triathletes become experts at three — all the kudos to them! But there are more reasons to compete in triathlons than just bragging rights, Eric Harr, author of Triathlon Training, believes, with the main one being increased mental fitness for rising to such an extreme challenge. Triathlons are also like taking cross-training to an extreme degree, working all parts of the body and muscles in different ways at different times. Done together or separately, open-water swimming, biking and running are all activities to consider taking up.

• Swimming — Dive into the open water like the Olympians (maybe not the Seine, though) and reap major health benefits. A 2023 study published in PLoS One found strong associations between engaging in blue space and mental well-being.

• Biking — A low-impact exercise *when not done at the Olympic level* cycling is easy on the joints, has cardiovascular benefits and can help prevent diabetes.

• Running — Here’s the good news: you don’t have to run a marathon to reap long-distance running rewards. As Business Insider reports, running fast and hard for just five to 10 minutes a day can add years to your life.

Try it: Look up local triathlons in your area! Triathlons come in lots of different sizes. My hometown hosted a mini-triathlon for kids that was a fun community event.

Fun fact: The triathlon is a relatively new sport. The first one was held in the 1980s in San Diego. —LT

👣 Step to it

Women’s and men’s 20 km race walk finals on Aug. 1; marathon mixed relay on Aug. 7

You’ve seen your mom mall walk at a fast clip, but have you seen Olympic-caliber race walking? Though it’s oft-mocked in pop culture, the track and field event has been a serious, and stiff, competition since the 1908 Olympics. Competitors must maintain contact with the ground at all times, and keep their leading leg straightened out as they step. Because of this, it’s easier on the joints than running or jogging, though it also burns fewer calories than they do. Race walking does, however, burn roughly twice as many calories as regular walking, and the brisk pace is great for cardiovascular health.

Try it: Lace up your sneakers and pick up the pace! While Olympic race walking involves specific postures and techniques, speedwalking (walking fast, basically) is a simple, less rules-based alternative.

Weird but true: Team USA won’t have anyone competing in the Paris race walking competitions this year — which is too bad, because last month 58-year-old grandmother and former Olympian Michelle Rohl placed third in the U.S. trials. —ED

🚣🏼‍♂️ Row, row, row your boat

Through Aug. 3

Thanks to my freshman roommate on the college crew team and her going-off-before-dawn alarm clock, I know all too well that I do not have what it takes to be a rower. Still, a girl can dream — and cheer on Team USA as they hit this very cool nautical stadium in Vaires-sur-Marne, France. While rowing is often thought of in terms of the arm strength required, the legs matter a lot in this full-body workout, which works the pecs, abs, arms, obliques, quads, calves and (deep breath) glutes. Beyond muscular strength and power — the strength-training workouts rowers follow would make any bodybuilder blanch — endurance is also essential to this cardio-boosting sport.

Try it: You don’t need water to try this yourself — just hop on your gym’s rowing machine, or invest in one to have at home (you can park it in front of the TV and keep pace with the Olympians). Whether you choose an affordable, fold-up version or go for all the bells and whistles of a luxury machine, you’ll be reaping lots of benefits: improved cardiorespiratory fitness, a toned upper and lower body, calorie burning and more. Just bear in mind that rowers are susceptible to lower back pain, so make sure you’ve got the correct form to avoid injury.

Weird but true: Rowing can help you jump higher. Maybe it’s because of all the box jumps that are pretty standard for their strength-training, but rowers are known to have high vertical jumps. What’s more, vertical jump height demonstrates a rower’s power and is the single best predictor of how they’ll perform in a time trial, according to one study. —ED

🤺 Flex like a fencer

Through Aug. 4

Fencing may seem like a sport exclusive to the 1%, but there’s no denying that it’s elegant, intense (and a little mysterious) and captivating to watch — like swashbuckling beekeepers. After doing some digging I’ve also learned that it’s a sport that’s both mentally challenging — the focus, precision and (literally) quick-on-your-feet thinking required to outmaneuver an opponent is no joke — and physically demanding. According to the Olympic Fencing Club, the fast, nimble footwork involved requires (and boosts) agility, coordination and flexibility, while all that lunging, jumping and thrusting strengthens the hamstrings, quads, shoulders, glutes and more. Fencing also involves both aerobic and anaerobic activity, with quick bursts of dynamic movement followed by short periods of rest. All in all, it’s a vigorous workout, and there’s a significant risk of injury involved.

Try it: If you’re not quite ready to join the local fencing club (or if you don’t have a local fencing club!), consider adding more squats and lunges to your exercise routine. A boxing lunge with a small weight in each hand will also work those same muscles. Or check out Team USA’s Miles Chamley-Watson’s intense workout regimen … if you dare.

Fun fact: Olympic fencer Lee Kiefer (who is married to teammate Gerek Meinhardt) is the first American woman to win two gold medals in fencing. —ED

🏊‍♀️ Make a splash

Through Aug. 4

Whether you’re a fan of freestyle, butterfly or breaststroke, there’s something captivating about watching the grace and power of Olympic swimmers. I learned that the sport has been a staple in the Olympics since 1896 and is one of only four sports that have been around since the beginning of the modern games, along with athletics, fencing and artistic gymnastics. Swimming is one of the best exercises you can do — it’s low impact and therefore easy on the joints, and the resistance of the water helps build strong muscles.

Try it: While it’s hard to match Olympic athletes’ speed and style in the water, that shouldn’t stop you from taking a plunge in the pool yourself. Not sure where to start? Try these exercises you can do in a swimming pool, no laps required.

Fun fact: Up until the 1908 Olympics in London, swimming events took place in open water, with athletes battling the elements in their quest for the gold. —RGB

🏹 Shoot your shot

Through Aug. 4

I’ve been wanting to add to my embarrassingly short list of actual hobbies and fell in love with archery after trying it on a recent family vacation. Apparently, I’m far from alone when it comes to being a fan of the sport, which dates back centuries. I found out that archery was part of the Olympics in 1900, and just four years later it was one of the first sports to include women’s events. Archery has been described as “weaponized yoga” thanks to its ability to help you calm your mind and focus, but it also improves hand-eye coordination and strengthens your upper body and core.

Try it: Want to try your hand at hitting the target? You can find local archery lessons to try the sport yourself or join an archery club.

Fun fact: Lida Peyton “Eliza” Pollock from the U.S. is in the record books as the oldest female medalist in the Olympics. At 63, she competed in archery at the 1904 games and brought home the gold. —RGB

🦘Jump for joy

Women’s high jump final on Aug. 4; men’s final on Aug. 10

The average vertical jump height isn’t more than 20 inches. For high jumpers? They can propel their bodies over poles set multiple feet in the air. Ukraine’s Yaroslava Mahuchikh holds the world record, which was just broken after 37 years in July, for jumping 6.88 feet. The track and field event is more than just hopping up and down. It involves taking a running approach to gain momentum, then pushing off into the air on your non-dominant foot, contorting your body into a J-shape, followed by the Fosbury Flop, a technique that’s basically a backwards slam onto a mat.

Try it: The high jump is a specialized skill, only to be done with proper technique and equipment. But jumping, in general, is highly encouraged! Jumping rope is cheap, easy and a cardiovascular health boon. A more advanced but still accessible exercise is box jumps, which will “will hammer every muscle in your legs, recruit your core, up your heart rate and do wonders for your coordination and balance,” according to Coach.

Fun fact: The Fosbury Flop, invented by Dick Fosbury in the 1960s, is a feat of physics that changed high jump competition. “It’s difficult to think of any other single athlete who made such a lasting impact on the way one sport is practiced,” Olympics.com said. —LT

Don’t miss a medal! Sign up for the Yahoo Sports AM newsletter for Paris Olympics highlights delivered straight to your inbox.

We’ve all heard it time and time again from friends, family, medical professionals and lifestyle influencers — regular exercise is crucial for overall well-being. And yet, according to the Centers for Disease Control and Prevention, fewer than 50% of adults meet the weekly guidelines for aerobic physical activity, and that number drops to less than 25% when guidelines for muscle-building exercise are added to the equation. The reality is, between the time commitment and routine change of adding exercise to your schedule, it can feel like a serious chore.

Exercise is more than a task, though — it’s a powerful tool to enhance your body and mind. Experts across different fields agree that regular exercise offers undeniable benefits, from strengthening your heart and bones to reducing the risk of chronic diseases and boosting mental well-being and energy levels.

What is exercise?

To be clear, exercise and general physical activity are two separate things. Both are important to health, but planning and following a true fitness program is crucial if you want to reap the full benefits of exercise. So what’s the difference between exercise and activity? Rather than the casual steps to and from your car in the parking lot, exercise is structured, repetitive movement focused on improving at least one specific component of physical fitness: body composition, flexibility, muscular strength, muscular endurance or cardiorespiratory endurance.

Exercise comes in many forms and formats, and it can be tailored to suit your goals and needs. Whether you run, practice yoga, lift weights, dance or cycle, movement options are endless and when they’re pursued in a structured, repetitive way, they all can qualify as exercise.

The 10 top benefits of regular exercise

Improved cardiovascular health

Let’s get to the heart of it: Exercise is good for your heart. A 2024 study found that participants who met physical activity recommendations (accumulating at least 150 minutes a week of moderate-intensity cardiovascular exercise or 75-minutes a week of vigorous-intensity cardio) had a 23% lower risk of developing cardiovascular disease than those who didn’t meet these standards.

“Regular exercise can improve cardiovascular fitness by strengthening the heart muscle, increasing blood circulation and lowering blood pressure. This leads to a reduced risk of heart disease and improved overall cardiovascular health,” explains Nicholas Marion, CPT and PhD candidate in exercise and sport science working at Fit Athletic East Village in Southern California.

Furthermore, research also shows that regular exercise improves cholesterol levels, a factor linked to cardiovascular health.

Stronger bones

As you age, bone density becomes increasingly important in preventing conditions like osteoporosis. Weight-bearing exercises like walking, running or strength training can stimulate bone-forming cells by placing positive stress on your bones.

“Proper exercise can put beneficial stress on the bones, which triggers the body to build more bone tissue to adapt to the increased load. Ultimately, this can stimulate the release of hormones like growth hormone and testosterone, which play a role in bone formation and maintenance. This helps the bones become stronger and more resilient,” says Josh Holland, NASM-CPT and Vivobarefoot coach.

Exercise also helps mitigate bone breakdown. “Regular moderate exercise can lower cortisol levels, a hormone that breaks down bone tissue. This combined effect of increased bone formation and reduced bone breakdown helps maintain and improve bone health,” say Dr. Yousef Elyaman, MD and medical director at Humann in Austin, Texas.

Improved mental health

Beyond boosting physical fitness, regular physical activity positively impacts mood and mental well-being.

“Regular exercise has been extensively studied, and the consensus is always very similar: It boosts mood and helps alleviate anxiety, depression and stress. Physiologically, exercise increases endorphins, which are feel-good neurotransmitters that also can improve sleep quality and reduce the stress hormone cortisol. It also can help relieve somatic symptoms like stomach aches or headaches through increased blood flow,” say Rachel Goldberg, personal trainer and licensed psychotherapist.

Exercise can also improve body image, boost self-confidence and increase a sense of community through group fitness.

Increased energy

It seems counterintuitive that working out could boost your energy given all the sweat and energy you have to expend to do it, but hear us out!

When you exercise, you improve circulation, delivering more oxygen and nutrients to your tissues while simultaneously removing damaged mitochondria, which are responsible for creating the body’s source of energy. As your tissues function more efficiently with fresh oxygen and nutrients and less waste, you’ll feel an energy boost.

Plus, exercise can improve sleep quality, so you feel more rested too. “Exercise also helps with regular sleep patterns, which in turn increases with energy levels throughout the day,” notes Becky LaChance, RN, BSN, CPT.

Better sleep

Speaking of better sleep quality, regular physical activity helps you fall asleep faster and sleep deeper. According to arecent review study, the increase in body temperature that takes place during exercise may improve sleep quality by facilitating a subsequent drop in temperature as you rest post-workout. And when your body temperature drops, it’s easier to fall asleep and stay asleep.

Since aerobic exercise causes the body to release endorphins, try to exercise two hours before bed to give the brain time to wind down after the surge.

Better skin

Exercise could result in healthier skin. “Exercise increases blood flow, which helps deliver oxygen and nutrients to the skin cells, promoting a healthy, glowing complexion,” explains Dr. Hannah Kopelman, a dermatologist practicing in New York.

“Regular physical activity can reduce stress levels, which in turn can help manage conditions like acne, eczema and psoriasis that are often exacerbated by stress. I often tell my patients that sweating during exercise helps flush out toxins from the skin, potentially reducing the risk of clogged pores and breakouts,” continues Kopelman.

To reap these benefits, take proper precautions. “Stay hydrated while exercising — it will keep you and your skin from getting dehydrated. Also remember to protect your skin from the elements when you exercise outdoors. Protecting your skin from ultraviolet light is important year-round, rain or shine, summer or winter,” says Dr. Susan Massick, a dermatologist practicing in Ohio.

Improved brain function

When you exercise, you increase the oxygen supply to your brain, stimulating hormone production that encourages brain cell growth. This growth can help you think, learn and remember things better.

“Exercise significantly improves brain function, largely due to a substance called brain-derived neurotrophic factor (BDNF). BDNF is like Miracle-Gro for the brain, helping to sustain and even grow new brain cells. Regular physical activity is one of the most powerful stimulators of BDNF, enhancing cognitive functions such as memory, learning and problem-solving. Additionally, exercise increases blood flow to the brain, delivering more oxygen and nutrients, which further supports brain health. By boosting BDNF levels and improving overall brain function, exercise keeps your mind sharp and resilient,” explains Elyaman.

Improved immunity

According to a 2021 study published in the journal Sports Medicine, when you exercise, immune cells more efficiently circulate throughout your body, strengthening your immune response against viruses. Not only can this help prevent you from getting sick, but there’s also evidence that it could strengthen the potency of vaccination.

Regular exercise has also been linked to lower chronic inflammation, a risk factor in various illnesses.

Weight management

One of exercise’s most-known benefits is weight management. Here’s how it works.

Exercise increases your metabolic rate and muscle mass. Muscle burns more calories at rest than other tissues. While the amount is minimal on a day-to-day basis, the cumulative effects of a more active metabolism and the additional calories burned during bouts of exercise can add up. Plus, after every workout, your metabolism remains revved at a higher rate as your muscles work to repair and recover from the stress you placed on them. The combined effect of these three factors can lead to weight loss, provided you’re not overcompensating by taking in additional calories.

The benefits of proper weight management go beyond the scale (and the mirror) — maintaining a healthy weight can help prevent chronic conditions like type 2 diabetes and heart disease.

How to add exercise to your schedule

The U.S. Department of Health and Human Services recommends 150 minutes of moderate-intensity aerobic activity, such as brisk walking or swimming, or 75 minutes of vigorous-intensity aerobic activity, like running or jumping rope, each week. That breaks down to between 15-30 minutes of exercise, five days a week, depending on your intensity level.

They also advise doing muscle-strengthening activities (like weight lifting or body-weight training) twice weekly and to include mobility and flexibility exercises as part of a well-rounded fitness regimen.

As with all broad health statements, 150 minutes is not a one-size-fits-all recommendation. Check with a health care professional if you are new to exercise, have chronic conditions or are injured.

Similarly, just because your friend or spouse loves a particular exercise or activity, that doesn’t mean it’s the right choice for you. It’s crucial to select activities that you can commit to, and that fit conveniently into your lifestyle.

“Mixing activities is also always a good idea to prevent boredom and to continue to challenge the body and mind differently. Group activities like fitness classes are ideal for someone who likes camaraderie and accountability. High-intensity exercise can increase the feel-good neurotransmitters, while slower and more mindful exercises, like yoga or qigong, can promote introspection and enhance feelings of self-efficacy,” says Goldberg.

FAQs

Should I really exercise every day?

Balance is key. LaChance explains that daily physical activity is beneficial, but balancing intensity and rest is essential to avoid burnout and injury. She adds, “It’s extremely important to incorporate active rest and recovery into your routine. Active rest days include lighter activities like walking, yoga or stretching, which can be really beneficial to help with overall muscle soreness and recovery.” She also emphasizes that it’s critical to listen to your body. She advises, “If you’re feeling overly tired and fatigued or experiencing persistent muscle soreness, it might be a sign to take a rest day.”

“Start small and build up gradually! If you’re working out one to two days a week, begin there and add more as you become consistent,” advises LaChance.

How long does it take to start seeing results from exercise?

The “feel-good” mental health benefits of regular exercise may appear immediately, but long-term mental and physical health benefits can take several weeks.

“Generally, noticeable changes, including increased strength, endurance and muscle tone, can be seen in a few weeks to a few months,” said Marion.

“Physical results really vary based on things like consistency, workout intensity and nutrition. Remember, health and fitness is a journey, so changes don’t happen overnight,” notes LaChance.

How does exercise change your body?

The evidence is clear: Exercise transforms your body. Exercise builds muscle, helps manage weight and improves mental well-being. These changes occur over time and depend on exercise intensity and other lifestyle factors.

Meet our experts

• Nicholas Marion, CPT at Fit Athletic East Village, San Diego, Calif.

• Josh Holland, NASM-CPT, a Vivobarefoot coach and co-author of The Awareness Shift: Unearth the Five Pillars of Optimal Health and Wellness, New York

• Dr. Yousef Elyaman, MD, Medical Director at Humann, Austin, Texas

• Rachel Goldberg, Licensed psychotherapist and personal trainer, Rachel Goldberg Therapy, Studio City, Calif.

• Becky LaChance, RN, BSN, CPT, Online fitness and nutrition coach, Hermosa Beach, Calif.

• Dr. Hannah Kopelman, Dual-trained dermatologist, Kopelman Aesthetic Surgery, New York

• Dr. Susan Massick, Dermatologist and Clinical Associate Professor of Dermatology at the Ohio State University Wexler Medical Center, Ohio

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Maintaining an active lifestyle is crucial for overall health, but finding the right equipment for a home workout can be challenging. Fortunately, Amazon’s latest deal on cardio equipment offers exceptional deals on top-rated exercise bikes and treadmills. From versatile exercise bikes to feature-rich treadmills, this deal includes options to suit every fitness level and space. Whether you’re looking to boost your cardio fitness or build strength, this deal features a range of products designed to meet various workout needs and space constraints. With substantial savings on popular items, it’s the perfect time to invest in equipment that can support your fitness goals.

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• Sturdy construction designed for long-term use

13. Welcare-Recumbent-Trusted-Fitness-Equipments/dp/B07C18WLF813. Lifelong Fit Pro Spin Fitness Bike

Discount: 63% | Price: ₹9,499 | M.R.P.: ₹25,999 | Rating: 3.9 out of 5 stars
The Lifelong Fit Pro Spin Bike is a versatile addition to any home gym. With a robust 6kg flywheel, this bike offers a smooth and stable workout experience. The adjustable resistance levels cater to various fitness levels, ensuring a challenging workout every time. It features a heart rate sensor integrated into the foam grip handles, allowing users to monitor their heart rate during intense sessions.

Key Features:

• 6kg Flywheel for smooth operation
• Adjustable resistance for custom workouts
• Heart rate sensor for real-time monitoring
• LCD monitor displays speed, distance, time, and calories
• Belt-driven system for a quieter workout experience

14. Fitkit by Cult FT98 Carbon Motorized Treadmill

Discount: 68% | Price: ₹12,999 | M.R.P.: ₹41,000 | Rating: 4.4 out of 5 stars
The Fitkit FT98 Carbon Treadmill is a powerful machine designed for serious runners and walkers. It boasts a 2HP peak motor that can achieve speeds of up to 14 km/hr, making it suitable for various workout intensities. The LED display keeps track of speed, time, distance, and calories burned, providing comprehensive workout metrics.

Key Features:

• 2HP peak motor for versatile speed options
• LED display for tracking workout data
• Maximum speed of 14 km/hr for varied workout intensities
• Easy lubrication system for maintenance

15. Reach AB-110 BST Air Bike Exercise Cycle

Discount: 43% | Price: ₹7,349 | M.R.P.: ₹13,000 | Rating: 4.1 out of 5 stars
The Reach AB-110 BST Air Bike stands out for its dual-action capabilities. This bike combines the benefits of a stationary cycle with moving handlebars, providing a full-body workout. The adjustable resistance feature allows for varied workout intensities, while the ergonomic seating ensures comfort during exercise.

Key Features:

• Dual-action handlebars for a full-body workout
• Adjustable resistance for customised intensity
• Ergonomic seat cushion for comfort
• LCD tracker to monitor time, distance, speed, and calories
• Quiet belt drive system for smooth operation

Investing in cardio equipment can greatly enhance your home fitness journey. With Amazon’s special deal on top-rated exercise bikes and treadmills, achieving your fitness goals has never been more accessible. Each of these products offers unique features designed to cater to different fitness levels and preferences. By incorporating these machines into your routine, you can enjoy the convenience of working out at home, stay motivated, and lead a healthier lifestyle.  Shop now on Amazon.