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The Secret to Men's Fitness: 5 Tips to Start and Stay Motivated

A week runs for 168 hours. Assuming you spend eight hours a night in bed and 40 hours a week at work, you still have 56 hours to use as you please. So if men’s fitness routines seem intimidating, remember this: According to the U.S. Department of Health and Human Services, you only need 2.5 hours of exercise per week to keep your heart and body strong.1

 

More is better, of course. But 2.5 hours is the number to aim for. And that sounds easy, right? Perhaps — but if you don’t find the time every week to work out, you’re not alone: Most men still don’t set aside time for fitness. Fewer than 20% of adults actually follow through with the government's exercise recommendation.2 And that may be one of the reasons why obesity, diabetes, and heart disease are so prevalent today.

 

The truth is, exercise is one of your biggest weapons against weight gain and poor health (of course, eating a healthy diet is just as important!). It works better than any pill on the market, with known benefits that include weight maintenance, disease prevention and better sleep. Exercise might even make you feel better: The Mayo Clinic reports that it may simultaneously boost your mood and give you more energy.3

 

If you’re just getting started with a weight loss program like Jenny Craig, you’ll want to start by focusing on your diet. (We have the best foods for men’s health right here.) But once you’re committed to better health and weight loss, you’re going to want to include fitness into your regular routine. Here’s how to get started and a few of the best workouts for men.

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7 Simple Moves To Add To Your Workout Routine Right Now (No Gym Required!)

We get it: Life can be crazy-busy! With work, running errands, picking your kids up from school and extracurricular activities (or your pup from doggy daycare!), your to-dos probably seem endless — so much so that the mere thought of spending an hour at the gym is almost comical. How can you possibly fit in a workout? Here’s some good news: You don’t actually have to get your exercise in at the gym — there are other ways you can get fit, without a membership! 

 

In fact, there are a number of exercises you can do right at home — whether that’s in your backyard or living room — that will benefit your health without any gym equipment. And when it comes to working out, the health perks are practically endless. 

 

For one, experts agree that exercise can support your weight loss efforts, and is a great way to keep your heart healthy.1 Staying active could help lower your blood pressure and “bad” LDL cholesterol levels, and make your heart muscle stronger.2

 

Getting active can even help if you are at risk for having diabetes — studies indicate sedentary people who started exercising were able to lower their insulin resistance.3 

 

So, if you’re crunched for time but still want to reap the numerous benefits that come along with breaking a sweat, try these exercises. You can do them from the comfort of your own home, build your strength and improve your fitness — no gym required! Start with 10-15 repetitions, then add additional reps as you feel more comfortable.

 

New to fitness? Check out our Beginner’s Guide to Exercise

 

Remember to always consult your physician before starting a new exercise routine. 
 

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Take the Quiz: Find Your Perfect Workout Buddy!

The right fitness buddy motivates you, holds you accountable and is dependable (even for those 6 a.m. workouts!). Take our quiz to find out the perfect workout buddy for you! 

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7 Summer Activities That Don't Feel Like Exercise

Hold the pool float – did someone say “exercise”? When blue skies and beautiful summer weather beckon, physical activity might be the last thing on your mind. The American Heart Association recommends adults get at least 150 minutes of moderate-intensity activity each week,1 so what’s one way to get your heart pumping without it feeling like strenuous exercise? Trying outdoor activities! 

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Benefits of Strength Training vs. Cardio for Weight Loss

Whether you’re just starting a weight loss journey or you’re tackling the dreaded weight loss plateau — adding exercise to your routine is a great way to support your weight loss efforts. No matter if you’re new to exercise or a seasoned pro: Exercise requires commitment. In exchange for fitness, you invest time, sweat, and maybe even a little bit of courage. Stepping up to a new exercise machine may not be the stuff of horror movies, but it’s certainly a little bit scary. You’ll want to be sure you’re getting the best returns possible. Which raises the question: Should you focus on cardio or strength training when it comes to weight loss?

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The Beginner's Guide to Yoga

Are you looking for a total body workout that is low-impact and requires minimal equipment? We’ve got good news: Yoga checks all the boxes. And don’t worry, yoga isn’t just for ultra-flexible people: This versatile workout can be enjoyed by people of all ages and experience levels, and it can be adjusted to accommodate health concerns and injuries. Maybe that’s why more than 36 million people choose to participate in some form of this ancient practice.1

 

In addition to being a relaxing activity and a great form of exercise, yoga may also provide a plethora of health benefits. Studies indicate that incorporating yoga into your lifestyle may help reduce anxiety, stress2 and low back pain,3 and may even support your cognitive health.4

 

Not sure how to get started? Here’s what you need to know before your first yoga class!

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