You don't have to be an Olympian to exercise like one. From pool exercises to box jumps, simple moves to try at home.

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

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