Achieving Regular Exercise in 2024: A Realistic Approach with 3 Simple Steps
Finally achieve your fitness goals in 2024 with these 3 simple steps Say goodbye to excuses and hello to a healthier lifestyle Discover how easy it can be to incorporate regular exercise into your busy schedule
Transform your life in 2024 with our expert advice from Life, But Better. Discover proven strategies for better sleep, nutrition, exercise, and stress management. Kickstart your journey with our scientifically supported fitness tips. Don't let 2024 be another year of unfulfilled promises to yourself.
Regular exercise is crucial for overall well-being, not just for those training to be athletes. Studies have shown that regular physical activity promotes longevity, increases happiness, and helps fight against diseases. As you commit to incorporating exercise into your daily routine this year, it's important to be realistic and work with yourself to achieve your goals.
In 2024, you can get more strengthening and exercise in your day by following these simple and practical stepsno matter whether youre a gym rat or fitness novice.
1. Its a walk in the park
Begin
Beginning your fitness journey this year can be as easy as taking one step at a time. According to a previous CNN report, walking is one of the most effective ways to combat diseases and improve overall health.
Studies have also shown that the activity can boost your mood, improve memory and lower stress.
Plus size women jogging and exercising at the park and walking outdoor in the city streets in Chicago, United States - USA. Weight loss concept
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Walking has been found to decrease the risk of developing type 2 diabetes, and the pace at which you walk may impact the level of benefit, according to a study. The best part is that walking requires minimal investment - no equipment, no gym membership, and no prior experience needed.
Evan Matthews, associate professor of exercise science and physical education at Montclair State University in New Jersey, stated that walking is familiar to many of us, making it less intimidating and easier to learn compared to other physical activities.
Once walking has been incorporated into your routine, there are ways to take it to the next level and progress further.
Reversing direction on a treadmill or elliptical can improve balance, walking speed, and cardiovascular fitness, as demonstrated in a recent study from March 2021.
Alternatively, opt to "ruck" by carrying a backpack during your walk. This activity, commonly used by military organizations worldwide, is also tested by the US army to evaluate recruits' capability to march with approximately 35 pounds of equipment.
But you can start much lighter than that and work your way up as your fitness grows.
2. Maximizing your to-do list
You can improve your fitness level without completely overhauling your life. The tasks you already have on your to-do list such as gardening, moving boxes of decorations, and spring cleaning can contribute to your fitness goals in 2024.
You can even burn more calories in an hour by raking leaves than a brisk walk or weight training session, said CNN fitness contributor Dana Santas in a previous article.
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Its time to walk the dog (and yourself) for better fitness
Before tackling your to-do list, it's important to prepare your body to avoid injury. Make sure to warm up, break down chores into manageable tasks, and evenly distribute effort between both sides of your body. Staying hydrated and maintaining good form are crucial, according to Santas.
Maintaining good form involves bending your knees and using your legs to lift, keeping a hip-distance stance for balance and stability, and rotating from the middle of your back to prevent strain, she added.
Don't underestimate the impact of incorporating simple routines into your fitness goals. For example, try doing wall sits while brushing your teeth or fitting in some push-ups while waiting for the shower to warm up. These small changes can make a big difference in staying consistent with your fitness routine.
When asked about the experience, the interviewee shared, "I am amazed at how quickly the time flies by at the gym. It's not daunting at all, and it's so much easier than I expected. I really feel myself getting healthier and stronger. I feel like I can really do this. Being consistent with my workouts makes me proud of myself."
Maybe you feel like youve gotten a good start on the everyday fitness, and you are ready to up your game with more serious strength training.
But the gym is intimidating.
One way to get more serious is to start doing strength workouts at home.
Body-weight exercises such as lunges, push-ups and squats help build strength and stability, but be mindful about using proper form.
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You can utilize your own body weight to achieve a top-notch workout at home, integrating strength, balance, flexibility, and coordination through exercises such as push-ups, squats, planks, and sit-ups, as mentioned in a previous article by Santas.
Additionally, items such as a broomstick, water bottle, towel, chair, and a full backpack can be used to replicate a gym experience at home.
Or you can conquer your fear by making the gym a more fun place to be.
Mature woman weight training in gym
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Avoid these common exercise mistakes. Get expert insights.
First, consider exploring different options as suggested in a previous CNN article. Whether it's a smaller gym, a gender-specific facility, or one with a variety of class offerings, finding the right fit is key.
Once you arrive, consider exploring the area with friends or enrolling in classes to gain direction and support.
Establishing habits is most effective when done gradually, so take it easy on yourself and build up slowly.
And after you are done, it is important to recover, so stretch, rest, hydrate and feed your body, according to Santas.
4. Make a plan that fits your fitness
Not every workout plan is the same, and you want one that matches your goals and preferences.
Take CNNs interactive fitness quiz to get matched to an exercise approach thats right for you.
The results are based on factors such as where, how and with whom you would like to work out, and offers ways to get started.
5. Keep in touch
In a study conducted in December 2021, it was found that establishing accountability and a community support system were crucial for maintaining a sustainable exercise routine. Planning regular exercise sessions in advance and working out with friends were identified as effective methods for staying motivated, as reported in a previous CNN article.
Don't have a workout buddy? No problem! Sign up for our Life, But Better: Fitness newsletter to receive regular tips and information to support your workout routine throughout the year. Need help establishing a habit? Check out behavioral scientist Katy Milkman's five strategies for sticking to your New Year's resolutions.
