f you’re not an athlete Fitness or serious exerciser – and you just want to work out for your health or to fit in your clothes better – the gym scene can be intimidating and overwhelming. What are the best exercises for me? How will I find the time?

Just having to walk by treadmills, stationary bikes, and weight machines can be enough to make you head straight back home to the couch. 

Yet some of the best physical activities for your body don’t require the gym or ask you to get fit enough to run a marathon. These “workouts” can do wonders for your health. They’ll help keep your weight under control, improve your balance and range of motion, strengthen your bones, protect your joints, prevent bladder control problems, and even ward off memory loss.

No matter your age or fitness level, these activities are some of the best exercises you can do and will help you get in shape and lower your risk for disease:

How much and what kinds of physical activity do I need?

Some physical activity is better than none. You can start slowly and build up from there.

If you are a healthy adult, the Physical Activity Guidelines for Americans, 2nd edition External link (PDF, 14.2 MB) , advise you to make aerobic and strengthening activities part of your regular routine. FitnessIf you have a disability that keeps you from some activities, talk with your health care professional about types of physical activity that might work well with your abilities. If you have a health problem such as heart disease, high blood pressure, or diabetes, ask your health care professional about the types and amounts of physical activity that may work for you.

Aim for at least 150 minutes per week of moderate-intensity aerobic activity.

Walking fast, jogging, dancing, or other types of aerobic activities make your heart beat faster and may cause you to breathe harder. Try to be active for at least 10 minutes at a time without breaks. You can count each 10-minute segment of activity toward your physical activity goal. Aerobic activities include

• biking (Don’t forget the helmet.)
• swimming
• brisk walking
• wheeling yourself in a wheelchair or engaging in activities that will support you such as chair aerobics

Try to do aerobic activities at a moderate intensity External link. Do the “talk test” to make sure you are exercising at a pace that you can maintain. You should be able to speak a few words in a row, but you should not be able to sing

Daily Habits for a Calmer Life

Area of Life	Main Goal	Simple Habit to Start Today
Mornings	Start with ease	Leave your phone on the charger for the first 15 minutes after waking up.
Home Space	Reduce visual noise	Clear off your kitchen counters and dining table before going to bed.
Workday	Prevent mental burnout	Stand up and walk around for 2 minutes every hour during work hours.
Personal Time	Protect your energy	Gracefully say no to extra tasks or plans that leave you feeling drained.
Physical Care	Keep energy steady	Drink a glass of water first thing in the morning and take a daily walk.
Evenings	Prepare for deep sleep	Turn off bright overhead lights and put phones away an hour before bed.

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Aim for at least 300 minutes per week to gain more benefits.

You may need at least 300 minutes per week of aerobic activity if your goal is to lose weight or to keep it off. Adding a brisk walk after lunch, dinner, or when your schedule permits may be one way to boost the amount of aerobic activity in your life.

Do strengthening activities twice per week.

Activities that make you push or pull against something may improve your strength and balance.

Build and maintain bone and muscle strength.

To help strengthen your whole body, work all major muscle groups, including those in your legs, back, abdomen, chest, shoulders, and arms. Doing 2 to 3 sets for each muscle group twice per week may help. Even 1 set of strength training offers benefits.

Try different activities to find ones you enjoy and to work different parts of your body NIH external link, such as

• lifting weights
• working with resistance bands

Simple tips to get fit and stay healthy

Exercise should be a rewarding and enjoyable part of your daily routine and shouldn’t be a chore. Whether you’re just starting out or looking to refresh your fitness regimen, incorporating regular activity into your life can have significant benefits for your overall health and well-being.

Gosia G. Wamil, MD, PhD, a consultant cardiologist at Mayo Clinic Healthcare in London, shares her top tips on how to stay fit and get healthy.

Find an activity you enjoy

One of the most important aspects of maintaining a fitness routine is choosing activities that you genuinely enjoy. Whether it’s dancing, swimming, cycling or playing a sport, finding joy in your physical activity is crucial for long-term adherence. When you love what you’re doing, exercise stops feeling like a burden and becomes something you look forward to. Experiment with different activities until you find the ones that make you happy. This could be anything from a high-energy Zumba class to a peaceful evening walk in the park.

Start small

Embarking on a fitness journey can be overwhelming if you try to do too much too soon. Start with short, manageable workouts to build your confidence and stamina. Even 10 minutes of brisk walking can make a significant difference. The key is to gradually increase the duration and intensity of your workouts as you become more comfortable. This approach helps prevent burnout and reduces the risk of injury. Remember, every bit of movement counts, and starting small is better than not starting at all.

Mix it up

Combining different types of activities ensures that you work various muscle groups and keep your routine interesting. Mix up cardio, strength training, flexibility exercises and balance workouts. For example, you might go for a run one day, do yoga the next, and then hit the weights at the gym the day after that. Mixing it up prevents boredom and helps you avoid plateaus in your progress.

Create a routine

Consistency is the cornerstone of any successful fitness regimen. Find a time that works best for you and stick to it. Whether it’s early in the morning, during your lunch break or in the evening, choose a time that you can commit to regularly. Establishing a routine helps make exercise a natural part of your day. It can be helpful to schedule your workouts just like any other important appointment. Consistency doesn’t mean doing the same workout every day, though. Mix up your workouts to keep things interesting and target different muscle groups.

Stay motivated

Staying motivated can be challenging, especially when life gets busy or when you don’t see immediate results. Finding a workout buddy or joining a fitness community, whether in person or online, can provide the support and accountability you need. Social support can boost motivation and make exercising more fun. Setting realistic goals and tracking your progress is another effective way to stay motivated. Celebrate your milestones, no matter how small, and remind yourself of the benefits of staying active.

Know the basics: 3 types of fitness

Make physical activity a routine part of your life

Physical activity should be a regular part of your day, like brushing your teeth, eating and sleeping. It can be in gym class, joining a sports team, or working out on your own. Keep the following tips in mind:

• Stay positive and have fun. A good mental attitude is important. Find an activity that you enjoy. Ask a friend or family member to join you.
• Take it one step at a time. Small changes can add up to better fitness. For example, walk or ride your bike or use the stairs when you can.
• Get your heart pumping. Whatever you choose, make sure it includes aerobic activity that makes you breathe harder and increases your heart rate. Examples of aerobic activities are basketball, running or swimming.
• Remember to warm up. Do some easy exercises or mild stretching before you do any physical activity. This warms your muscles up and may help protect against injury. Stretching makes your muscles and joints more flexible too. It is also important to stretch out after you exercise to cool down your muscles.

Other keys to a healthy lifestyle

In addition to exercise, here are some other ways to live a healthy lifestyle:

• Spend less time in front of a screen, like your cell phone, TV, or computer or video games. Or do some exercise while watching a video, movie, or TV show.
• Eat 3 healthy meals a day, including at 5 servings of vegetables and fruit, and 4 servings of low-fat dairy products.
• Make sure you drink plenty of fluids before, during, and after any exercise. Water is best.
• Stop drinking sweetened beverages, including sports beverages, or drink fewer of them.
• Eat less junk food and fast food. (They’re often full of unhealthy fats, carbohydrates, salt and sugar.)
• Get 9 to 10 hours of sleep every night.
• Don’t use tobacco products (like cigarettes, e-cigarettes or vapes), drink alcohol, or use substances like cannabis.

More information

• Healthy Active Living: AAP Policy Explained
• Healthy Self-Care for Teens
• Burnout in Young Athletes: How to Keep the Fun in Sports
• Preventing Overuse Injuries in Sports

What is intensity?

Physical activity is anything that moves your body and burns calories. This includes things like walking, climbing stairs and stretching.

Aerobic (or “cardio”) activity gets your heart rate up and benefits your heart by improving cardiorespiratory fitness. When done at moderate intensity, your heart will beat faster and you’ll breathe harder than normal, but you’ll still be able to talk. Think of it as a medium or moderate amount of effort.

Examples of moderate-intensity aerobic activities:

• brisk walking (at least 2.5 miles per hour)
• water aerobics
• dancing (ballroom or social)
• gardening
• tennis (doubles)
• biking slower than 10 miles per hour

Vigorous intensity activities will push your body a little further. They will require a higher amount of effort. You’ll probably get warm and begin to sweat. You won’t be able to talk much without getting out of breath.

Examples of vigorous-intensity aerobic activities:

• hiking uphill or with a heavy backpack
• running
• swimming laps
• vigorous aerobic dancing
• heavy yardwork such as continuous digging or hoeing
• tennis (singles)
• cycling 10 miles per hour or faster
• jumping rope

Knowing your target heart rate can also help you track the intensity of your activities.

For maximum benefits, include both moderate- and vigorous-intensity activity in your routine along with strengthening and stretching exercises.

What if I’m just starting to get active?

Don’t worry if you can’t reach 150 minutes per week just yet. Everyone has to start somewhere. Even if you’ve been sedentary for years, today is the day you can begin to make healthy changes in your life. Set a reachable goal for today. You can work toward the recommended amount by increasing your time as you get stronger. Don’t let all-or-nothing thinking keep you from doing what you can every day.

The simplest way to get moving and improve your health is to start walking. It’s free, easy and can be done just about anywhere, even in place.

Any amount of movement is better than none. And you can break it up into short bouts of activity throughout the day. Taking a brisk walk for five or ten minutes a few times a day will add up.

If you have a chronic condition or disability, talk with your healthcare provider about what types and amounts of physical activity are right for you before making too many changes. But don’t wait! Get started today by simply sitting less and moving more, whatever that looks like for you.