More than two-thirds of all Americans don’t get the recommended 30 minutes of exercise 5 times a week that’s needed to promote optimal fitness, according to a recent study from the Centers for Disease Control and Prevention. Another recent survey found that more than three-quarters of U.S. adults would either like to be in better shape or would like to change something about their body appearance.​​ Yet while most of us know we need to be more fit, and we might aspire to the benefits exercise could bring to our lives, we also sadly still struggle to make our fitness goals a reality. And that’s a shame.

From boosting energy levels, to reducing risk of disease, to increasing longevity, and simply helping us to feel more comfortable in our skin, living a fitter life has so many wonderful and varied benefits. And these benefits have been scientifically proven in study after study. For instance, did you know fitness doesn’t just keep you slim and strong but can also enhance your career? It’s true! Research shows that fitter people tend to not only be happier in life but also more successful.

Overcoming Obstacles

While we may all aspire to greater fitness, it’s also true that it’s not always easy to come by. From work to raising families, modern life can quickly get in the way of regular trips to the gym. That said, incorporating more physical activity into your day doesn’t have to be a complex or time-consuming endeavor. With a bit of planning and foresight, it’s something we can all work to achieve.

Want to live a fitter life? Stop putting it off and start today! Even if it’s just a quick walk around the block to get you inspired, small, simple changes can yield incredible results, quickly building up to cumulative improvements in our overall health. These gradual, incremental changes not only boost our physical fitness but also improve our mood, bolster our stamina, help us sleep better, and just make our quality of life better overall.

Getting Started

The key to making fitness a habit, and part of our day-to-day life, is to ease into it. Start slowly, be consistent, and gradually build on previous efforts as your fitness increases. This way, you can start to see all the benefits improved strength, energy, and vitality truly bring to our lives.

Plus, once you start to feel fitter and happier, finding time to get in a good workout can also somehow begin to feel like less of a challenge. You know the benefit the exercise is bringing to your life, and somehow, that makes it easier to fit in and make it a reality. In fact, with a bit of creativity and determination, finding ways to add more activity to your day can even become a rewarding and easily achievable part of your weekly routine.

Here are some tried and true ideas to get you started on that journey towards a fitter, healthier, happier you:

• Exercise with a friend
  Committing to someone else will help you to complete your workouts more consistently. Plus, you can also enjoy some social benefits while moving your body. Sign up for a class, go on a bike ride, or train for a race together.

• Try a yoga class
  Yoga is an incredibly versatile fitness practice suitable for people of all ages and fitness levels. It combines physical movement, controlled breathing, and meditation to promote flexibility, strength, balance, and mental clarity. Yoga also enhances overall body awareness, improves posture, and promotes relaxation, making it particularly beneficial for looking to reduce stress. (The IMIH app Innergy contains many different yoga videos and tutorials that are perfect for people of all experience levels.)

• Listen to books or podcasts while you walk
  Download an audiobook or listen to a podcast that captivates your attention. Besides keeping you entertained, that extra bit of distraction will help you log countless extra steps on your walk or jog.

• Take up swimming
  More than just frolicking in a pool, swimming is a highly inclusive activity suitable for people of all ages and fitness levels. It provides a full-body workout that’s gentle on the joints, making it an excellent choice for seniors and those with joint issues. Swimming improves cardiovascular fitness, builds muscle strength, and enhances flexibility. Because of the way it increases blood flow to the brain, some experts believe it is one of the best activities around to promote brain health and reduce risk for conditions such as Alzheimer’s and dementia as we age.

• Stand More
  Whether it’s at work during phone calls or virtual meetings or at home when you just have a few minutes to spare, look for opportunities to stand rather than sit throughout the day. Standing burns more calories than sitting and helps engage your core muscles, which play a vital role in our overall fitness level. You could also work to incorporate stretching into your daily routine to improve flexibility and prevent muscle stiffness. Stretching can be done anytime, anywhere, and helps relieve tension from prolonged sitting or standing.

• Consider Pilates
  This low-impact workout is suitable for individuals of almost all fitness levels. It primarily focuses on developing core strength, improving posture, and enhancing flexibility. Exercises are performed on a mat or specialized equipment and typically promote balanced muscle development and improved body alignment. It’s an excellent choice for those looking to tone their bodies, enhance core stability, or reduce the risk of injuries.

• Start gardening
  Being in nature has a host of benefits that touch on holistic health principles, but gardening, in particular, is excellent for cardiovascular health, building strength, improving flexibility, and clearing the mind. Bonus points if you’re growing your own fruits and vegetables!

• Think about a martial arts class
  Tai Chi is a beginner-friendly, centuries-old practice that involves improving balance, flexibility, and mental focus through slow, flowing movements and deep breathing. Karate, Taekwondo, and Brazilian Jiu-Jitsu are all great options for a well-rounded physical workout that’s also deeply rooted in discipline and self-defense. Or try kickboxing. Depending on the class, you might get a high-intensity, full-body workout combining martial arts techniques with strength-building exercises or a more aerobic class filled with rhythmic choreography and intense cardio for maximum calorie burn — both can be great, depending on your interests.

• Walk and talk
  Schedule one of your weekly work meetings for a time when you can walk while you work. Or, call a friend or family member to catch up while you’re on the go. If you don’t have time for that, at least consider investing in a standing desk so you can stand and move around more while on the phone or computer during your regular work day.

• Go out hiking
  The beauty of this natural cardio-boosting pastime lies in its versatility; you can choose trails that match your fitness capabilities and gradually progress to more challenging terrain. Hiking engages the legs, core, and upper body as you navigate uneven paths and elevation changes. Beyond the physical benefits, hiking offers incredible mental relaxation and a profound connection to the natural world.

• Borrow a dog
  Or take yours out for more walks. According to a study published in BMC Public Health, U.K. researchers found that those who have dogs get an average of 22 minutes more of walking per day. If you don’t have a dog and love these four-legged friends, offer to take a neighbor’s dog out a few times a week or volunteer at a shelter where there are countless animals in need of a walk or additional play