Pay close attention to which muscles feel like they’re driving your movement. “Say you’re doing reverse lunges. You want to feel it in your glutes, your hamstrings, and a little bit in your quads,” Cheng says. If you do—and especially if the sensation is similar on both sides of a one-sided move—count it as a win. (And if not, you have a great goal for next time.)
As you gain fitness and endurance, you’ll notice you can keep moving for longer before you fatigue. You might start by being able to run 10 minutes, but eventually you can work your way up to 15, 20, and longer, Oerum says.
A similar calculus applies to strength training. “A sign of improved strength can be more weight, but it can also be more sets and more reps,” Reichlin says—extra helpful if you’re limited in your home equipment.
As upbeat as they are, LaShae’s dance workouts aren’t easy: “Your legs may be shaking after the workout,” she says. That quivering itself means you worked hard—but so too does the fact that you don’t feel it as much once you start getting used to the workout.
In fact, once you get into a groove, regular workouts actually increase—rather than deplete—your energy throughout the day. “People think, I should be more tired because I’m working out harder,” Winter says. “But if you’re finding a good cadence of exercise that works for your body, you should find that you’re more energized throughout the day.”
For instance, long runs that might have once banished you to the couch for the rest of the weekend should eventually start to feel more routine. If you’re taking care of your body well and gradually building up, you’ll find you can successfully knock out a significant distance and still make a plan or two for Saturday and Sunday.
Effective workouts should challenge you, but not to the point of dreading another one. At the end, you want to feel accomplished and invigorated: “You showed up, you showed out, you did your thing, and you can’t wait to do another one,” LaShae says.
That’s also one way Townsend measures his success as an instructor. “You want people to think about the workout the next day and to be like, I want to go back and do that again,” he says.
After her second baby, LaShae developed postpartum depression. Moving her body again was a big part of regaining her mental health. “Every day, I felt more like myself, more alive.” Even if you’re just a little down in the dumps, movement can lift you up. A short-term boost of feel-good chemicals like endorphins often follows a run or high-intensity interval session.
Exercise also benefits people with a wide range of physical ailments, from arthritis to heart conditions. And while some of these perks add up over time, others can appear after a single session.
Movement can have a profound impact on your mental well-being. “Exercise has been shown to reduce symptoms of anxiety and depression,” Michele Kerulis, an associate professor who specializes in general mental health, sport and exercise, and lifestyle and wellness at Northwestern University’s Family Institute, says.
As you get fitter, you’ll find yourself bouncing back from setbacks and challenges more quickly. You’ll be able to handle stress and adversity with greater ease and confidence.
Every workout is a small victory, and as you start to see the results of your efforts, you’ll feel an overwhelming sense of pride and satisfaction.
Exercise can help you fall asleep faster and sleep more soundly, leading to improved overall health and well-being.
As you get fitter, you’ll start to make healthier food choices, both in terms of what you’re eating and when you’re eating it. This can lead to improved overall health and well-being.
As you start to see the results of your efforts, you’ll find yourself more motivated to keep pushing yourself and reaching for new goals.
As you get fitter, you’ll start to notice changes in your body, such as increased strength, endurance, and flexibility.
As you gain fitness and endurance, you’ll notice you can keep moving for longer before you fatigue.
A similar calculus applies to strength training. “A sign of improved strength can be more weight, but it can also be more sets and more reps,” Reichlin says—extra helpful if you’re limited in your home equipment.
As upbeat as they are, LaShae’s dance workouts aren’t easy: “Your legs may be shaking after the workout,” she says. That quivering itself means you worked hard—but so too does the fact that you don’t feel it as much once you start getting used to the workout.
In fact, once you get into a groove, regular workouts actually increase—rather than deplete—your energy throughout the day.
For instance, long runs that might have once banished you to the couch for the rest of the weekend should eventually start to feel more routine. If you’re taking care of your body well and gradually building up, you’ll find you can successfully knock out a significant distance and still make a plan or two for Saturday and Sunday.
Effective workouts should challenge you, but not to the point of dreading another one. At the end, you want to feel accomplished and invigorated:
After her second baby, LaShae developed postpartum depression. Moving her body again was a big part of regaining her mental health.
Even if you’re just a little down in the dumps, movement can lift you up. A short-term boost of feel-good chemicals like endorphins often follows a run or high-intensity interval session.
Exercise also benefits people with a wide range of physical ailments, from arthritis to heart conditions. And while some of these perks add up over time, others can appear after a single session.
As you start to notice these changes in your body and mind, you’ll be motivated to continue pushing yourself and reaching for new goals. Remember to be patient and kind to yourself throughout the process, and don’t be afraid to ask for help if you need it.
Q: How long does it take to notice improvements in my physical health?
A: It varies depending on your individual circumstances, but most people start to notice changes within a few weeks to a few months.
Q: Can exercise help manage mental health?
A: Yes, exercise has been shown to have a profound impact on mental well-being, reducing symptoms of anxiety and depression and improving overall mood.
Q: How do I get started with exercise?
A: Start by setting small, achievable goals for yourself, and gradually build up to more challenging workouts. It’s also a good idea to consult with a healthcare professional before starting any new exercise program.
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