12 workouts to try in 2024
Finding a reliable, enjoyable way to stay fit can be a little overwhelming. Should you do Crossfit, Pilates or pickleball? Does Zumba still exist? Does running to catch the bus count as exercise?
But these are the wrong questions. To find a sustainable healthy exercise strategy, there are really only two things you need to ask: What are my goals? And: What do I like to do?
Here on the Well Desk we’ve built our fitness coverage around these two simple questions, adding science-based advice to help you find activities that make you feel your best while pushing your body as far as it can go. You might even have a little fun every now and then.
Here’s a selection of our favorite workouts from the past year.
Put one foot in front of the other.
Walking versus running
We all know that walking is good for us. But can a short run be any better? In many cases, experts say yes. Incorporating what scientists call “high-impact” exercise into your routine will yield phenomenal benefits in the long run.
The ease of rucking
Find something heavy. Put that heavy thing in a backpack. Now carry the backpack.
It’s really hard to imagine a more basic exercise than rucking, a fitness trend that started in the military and has swept the country over the past decade. But don’t let the simplicity fool you; Rucking is a very effective way to build both cardiovascular health and strength. We have strategies for getting started with your first backpack, whether you carry a special pack or carry an old JanSport with a few dictionaries in it.
Exercise for longevity.
If you only have time for five moves…
The most important thing to aging well is building a healthy, regular fitness habit.
So where should you start? You want to get the heart going a bit and strengthen the core, legs and upper body. You can do these five great exercises regularly to train key muscle groups, keeping you strong and stress-free as you age.
Get a grip
Research has shown that strong hands play a major role in longevity. Good grip strength allows you to catch yourself if you fall. It also allows you to perform several essential household tasks, such as carrying a jar, lifting a heavy bag, and opening the mayo jar.
Try bodyweight exercises.
Yoga in the morning
Doing a few yoga poses first will help you become more flexible and help you start the day with focus and calmness. Here are seven easy ones to get you started.
The world’s most efficient workout
High-intensity interval training, or HIIT, is the easiest way to get the right amount of exercise each week, which experts increasingly say is essential for long-term health and fitness.
Although people often associate the workout with Crossfit, there are many flavors of HIIT. We’ve put together a typical 19-minute workout that will give you an idea of what it feels like. Don’t be afraid to tinker with it to suit your needs.
A strong core
The key to almost all activities – sports, household chores, playing with your kids – is a strong core. But forget sit-ups, they’re just to look good on the beach. True core strength comes from all the other muscles that surround your torso, as well as your abs. Here’s what you need to know, plus six exercises to build functional strength.
Go outside.
The perfect walk
Hiking is one of the country’s most popular pastimes, but it can be intimidating. The most important – and often most difficult – part is choosing the right hike. Is 500 feet of elevation gain per mile a lot? What app should you use when Google lets you down (as it often does in the woods)? Don’t worry, we have your back.
While it’s best to start a few months before you hit the slopes, it’s never too late to start. According to experts, the most important body parts to train are the hamstrings, core and shoulders.
Resistance in the pool
Looking for a routine that is kind to the joints? Perform your HIIT workout in the shallow end of the pool. Pool exercises are a great way to get in shape, partly because water is harder to move than air. Trainers have managed to come up with tiring, challenging and interesting routines for the water. Here’s one to get you started.
Tai chi for body and mind
Tai chi is one of the most popular workouts in the world and is very effective in training balance, mobility and breathing. And with moves like “Parting the Wild Horse’s Mane,” “Wave Hands Like Clouds,” and “Washing Yourself With Qi From the Heavens,” it’s hard not to have fun.
Choose a few moves and follow your curiosity.