Workouts to try in 2024

NEW YORK – Finding a reliable, enjoyable way to stay fit can be a bit overwhelming. Should you do CrossFit, pilates or pickleball? Is Zumba still a thing? Does running to catch the bus count as exercise?

But these are the wrong questions. To find an enduring strategy for healthy movement, there are really only two things you need to ask: “What are my goals?” and “What do I like to do?”

The New York Times has built its fitness coverage around these two simple questions, bringing in science-backed advice to help you find activities that will allow you to feel your best while pushing your body as far as is comfortable. On occasion you might have a little fun, too. Here are some workouts to try in 2024.

Put one foot in front of the other

We all know walking is good for us. But could a short run be even better? In many cases, experts say, yes. Building what scientists call “vigorous” exercise into your routine pays phenomenal dividends down the line.

Find a heavy thing. Put that heavy thing in a backpack. Now, carry the backpack.

It is truly hard to imagine a more basic exercise than rucking, a fitness trend that started in the military and has swept the United States over the last 10 years.

But do not let its simplicity fool you; rucking is a highly effective way to build both cardiovascular health and strength, whether you haul a specialised pack or carry an old bag with a couple of dictionaries stuffed inside.

Exercise for longevity

Studies have shown that a strong set of hands plays a big role in longevity.

Good grip strength allows you to catch yourself if you fall. It also allows you to do various essential household tasks such as carry a pot, lift a heavy bag and open the mayonnaise jar.

There are all sorts of workout strategies to avoid knee injuries, back pain, shoulder issues and even ankle problems.

But the tricks for avoiding neck pain are more subtle. It is less about big exercises and more about posture and work habits.

Try body-weight exercises

Doing a few yoga poses first thing will limber you up and help you start the day focused and calm.

High-intensity interval training (HIIT) is the simplest way to get your weekly fill of hard exercise – which experts are increasingly finding is essential for long-term health and fitness.

While people often associate the workout with CrossFit, there are many flavours of HIIT.

The key to almost all activities – sports, household chores, playing with your kids – is a strong core.

But forget about sit-ups; those are just to look good at the beach. Real core strength comes from all the other muscles that wrap your trunk, as well as your abs.

Go outdoors

Hiking is one of America’s most popular pastimes, but it can be intimidating.

The most important – and often trickiest – part is choosing the right hike. Is the elevation gain worth it? Which app should you use when Google fails you (as it tends to in the woods)?

In 2022, more than 66,000 injuries in America were attributed to skiing and snowboarding, many of which can be avoided by doing a bit of training ahead of time.

While it is best to begin a couple of months before you hit the slopes, it is never too late to start. According to experts, the most important body parts to train are the hamstrings, the core and the shoulders.

Looking for a routine that is easy on the joints? Take your HIIT workout into the shallow end of the pool.

Pool exercises are a great way to get in shape, in part because water is harder to move through than air. Trainers have managed to come up with exhausting, challenging and interesting routines for the water.

Taiji is one of the world’s most popular workouts and is highly effective at training balance, mobility and breathing. And with moves like Parting The Wild Horse’s Mane, Wave Hands Like Clouds and Washing Yourself With Qi From The Heavens, it is hard not to have fun while doing it.

Pick a few moves and follow your curiosity. NYTIMES