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This One Change Will Make You More Likely To Work Out—And Enjoy It, Reveals New Study

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This One Change Will Make You More Likely To Work Out—And Enjoy It, Reveals New Study

You know you’re supposed to exercise regularly, but finding the motivation to do it can sometimes be tough. After all, work and general life obligations are really good at getting between you and the gym. Plus, you’re tired and working out is hard.

While there are a ton of hacks on TikTok about increasing your workout motivation, new research suggests that the answer could be as simple as taking up a mindfulness habit. Even better: It could help you actually like and look forward to working out.

Meet the experts: Masha Remskar, PhD, lead study author and researcher at the University of Bath; Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab

Scientists have already found that meditation and mindfulness are great for your mental health, making this a win-win for your body and mind. But what did the study uncover and why is meditation so helpful for exercise? Here’s the deal.

What did the study find?

Researchers recruited 109 adults in England who didn’t meet their recommended activity levels for the study, which was published in the journal Mental Health and Physical Activity. Over the course of 30 days, the study participants were asked to try to get 8,000 steps a day, which was measured by a simple activity tracker. But half of the participants were asked to also follow a daily mindfulness program with an app, doing short practices that were focused on body awareness, movement, and exercise.

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At the end of the study period, both groups were more active than at the start of the study. But the researchers found that the people in the mindfulness group did 373 minutes of moderate exercise per week, while those in the group that only counted their steps did 297 minutes a week.

People who used the mindfulness app also said they felt more determined to keep exercising. As a result, the researchers suggest that doing mindfulness work along with an exercise routine might help keep you motivated.

Why might mindfulness help you stick with an exercise routine?

It’s not entirely clear, but there are some theories.

“We think mindfulness training might actually help equip people with the psychological skills we might need in order to build an exercise habit,” says Masha Remskar, PhD, lead study author and researcher at the University of Bath.

Plenty of people feel motivated to work out for shorter periods of time, she points out. “But we think it’s actually that effortful training through mindfulness that might help people build the psychological resilience to be able to tolerate some discomfort better,” Remskar says.

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At the same time, mindfulness also seems to make people more engaged in exercise, she says.

How can you walk or exercise more mindfully?

This particular study had people do mindfulness exercises separately—Remskar says they though it would be too much for people who are new to the practice to do that and exercise more. But Remskar says it’s totally possible to exercise mindfully.

“If you’re already familiar with the type of exercise, or if it’s repetitive, you could try paying attention to your surroundings, your breath, and noticing if anything in the environment has changed,” Remskar says. (Basically, instead of listening to a podcast or music, focus on what you’re doing and what’s happening around you.) Even noticing what the temperature feels like on your skin as you work out is practicing mindfulness, she says.

Want more walking motivation? Get the exclusive WH+ 4-Week Walking Plan to make it a regular part of your routine.

While the mindfulness hack can help with exercise motivation, there are some other things you can do to stay in it, according to Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. “Accountability with people is good,” he says. That can mean working out with a friend or signing up for a regular class so you have better odds of showing up.

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Matheny also suggests making a point to move daily, even if you’re not grinding it out every single day. “If your time has gotten away from you, you can still do something for 15 minutes,” he says. “It’s better than nothing and it’s just building that habit where exercise becomes part of your daily life.”

Finally, Remskar recommends not being so hard on yourself when it comes to workout goals. “As a society, we have pretty set ideas on what ‘counts’ with exercise,” she says. “But every move counts.”

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.

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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

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.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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