7 Powerful Steps to Forge a Consistent Workout Routine

On Dec 12, 2023

Practical Tips to Make Your 2024 Exercise Resolutions Stick

Committing to exercise resolutions for 2024 sounds simple in theory, but the real challenge lies in maintaining those fitness habits. This guide provides you with seven realistic and approachable ways to ensure your new exercise routine becomes a part of your daily life.

Significantly, these suggestions emphasize that even the shortest workouts – a few additional steps or an 11-minute walk – can have a profound impact on our health, especially when done consistently. Consider these seven tips as your blueprint for a healthier, more active 2024.

1. The Power of A 11-Minute Brisk Walk

Moving from a sedentary lifestyle to just a little more activity can lead to substantial health improvements. According to a major study of 30 million people, walking at least 11 minutes daily could reduce your risk of premature death by nearly 25 percent. This minor increment in exercise also decreased people’s risk of heart disease by 17 percent and any form of cancer by 7 percent.

2. Morning Workouts for Efficient Fat Burn

Want to burn more fat during each workout and gradually decrease your body’s fat stores? There may be benefits to exercising before noon. Research shows that mice who exercised a few hours after waking up burned more fat compared to those who worked out later in the day. Discover more about the impact of workout timing on health.

3. The Added Advantage of Outdoor Workouts

Taking your workout outdoors can significantly enhance its benefits ranging from improved cognition and happiness to increased motivation and fitness. Known as “Green exercise”, physical activity done in nature can boost working memory and concentration more than indoor workouts. Learn more about why outdoor workouts are better for you.

4. Boost Your Brain Health by Walking Four Days a Week

A study found that walking just four days a week for four months led to better scores on cognitive tests among individuals in their 70s and 80s. Exercise can enhance brain health at any age.

5. 6,000 Steps: The Optimal Count for Many

You don’t need to reach the often-cited target of 10,000 steps a day to reap health benefits. Research indicates that the sweet spot for reduced mortality risk lies between 6,000 and 8,000 steps a day for people over 60. Discover updated goals for step counters.

6. Burn More Fat with Less Strenuous Exercise

Surprisingly, easier exercises often lead to greater fat burn. The intensity of your workout dictates whether you primarily burn fat or carbohydrates. Learn how to find your fat-burning zone.

7. The Benefits of Tracking Your Exercise

Monitoring your physical activity can alter your perception of yourself as an active individual, which can yield significant health benefits. Get insights into why tracking exercise can improve your mindset.

If you have any fitness questions, feel free to email YourMove@washpost.com. Your question might get answered in a future column. Also, sign up for the Well+Being newsletter for expert advice and simple tips to help you live well every day.