Need a new workout? Here are 4 ideas to try today.

by Kaiser Permanente |
Two people in wetsuits at the beach getting ready to surf

It’s easy to find excuses to not exercise, even if we know it’s good for us. “I don’t have time.” “I’m too tired.” But regular exercise is one of the best things you can do for your health. It can improve your overall physical fitness and help you have more energy, better sleep, and sharper focus.

The National Institutes of Health recommends that adults get at least 150 minutes of moderate or 75 minutes of vigorous activity each week.2 Yet finding time to work out — and a workout you enjoy — can be tough.

The best approach is to find an activity you like to do. Then your workout won’t feel like so much work. Need inspiration? Here are 4 ways to make your exercise routine easier and more enjoyable.

Step up your step count

Taking the first step is often the hardest part. Start by going for a few 10-minute walks throughout the day. Those short walks will add up. And before you know it, you’ll be on your way to reaching your 150-minute weekly goal. Need help staying motivated? Try tracking your step count with a smartphone or wearable fitness tracker. You can set daily reminders to go for a walk  and even track your progress.

Enjoy the outdoors

Running on a treadmill or going to the gym isn’t for everyone. But there are many ways to get outside and work up a sweat. Options include everything from hiking and biking to surfing and scavenger hunts. Even just being out in nature is good for you. So hit your local hiking trail or park, or even your own backyard.

Strike a pose

Today, more and more people do exercises like yoga to benefit their total health. Yoga can help people relieve pain, manage depression, and even quit smoking.3 Plus, you can do many low-impact yoga poses when you have a few free moments during the day. You can also find classes that teach different styles of yoga for different skill levels.

Team up

Joining an athletic team is a great way to get moving. You can find local teams for everything from softball to dodgeball. Having a friend to work out with can also help. For many people, having someone to be accountable to is a key to staying motivated.

Looking for more ideas and inspiration? Check out our recommendations for getting and staying active.

1Fitness: Getting and Staying Active,” Kaiser Permanente, June 6, 2023.

2"How Much Exercise Do I Need?," National Institutes of Health, May 7, 2019.

3Yoga: What You Need to Know,” National Center for Complementary and Integrative Health, August 2023.