Movement is a vital component of promoting good health and longevity. The American Heart Association recommends getting at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both. Additionally, it is recommended to add moderate to high-intensity muscle-strengthening activity at least two days per week. Exercise doesn’t have to mean just walking, running, or lifting weights—there are countless ways to stay active and make it enjoyable.
Let’s discuss some traditional workout techniques!
Pilates is a form of exercise and body conditioning that was developed by Joseph Pilates in the early 20th century as a method of injury recovery for dancers. Pilates can be done on a mat or on a reformer, a specialized, bed-like machine that features a sliding carriage, adjustable springs for resistance, straps and a foot bar. This workout builds flexibility, strength, and muscle tone while easing aches and pains. Pilates also improves posture by strengthening and aligning your core. In class, you’ll engage your abs and lower back through precise movements paired with controlled breathing.
High energy dance classes are great for beginners looking for a fun way to get their heart rate up. Zumba Fitness® is a popular worldwide program that combines aerobic exercises with Latin-inspired dance and music. Wear supportive athletic shoes—some classes may have specific footwear recommendations. Otherwise, no equipment is needed; you just need to bring your body and great energy!
Spin classes offer an excellent cardiovascular workout that builds lower-body muscle strength with less joints impact than running or hiking. Classes typically range from 45-60 minutes where an instructor will lead you through a series of workouts, including fast, low-resistance pedaling and heavy-resistance “climbing”, sometimes adding a short arm-weight session. Studies have shown that regular spinning improves fitness, leg strength, blood pressure, total cholesterol levels, and fat mass.
Here’s some non-traditional workout classes that could be fun to try!
Trampoline fitness, often called “rebounding”, is done on small individual trampolines that turn simple bouncing into a dynamic, low-impact cardio workout. Beyond heart health, it also improves balance and coordination. The constant stabilization required engages the core and smaller supporting muscles, making it a surprisingly comprehensive full-body workout – all while feeling playful and energized!
Kickboxing classes blends martial arts techniques with fast-paced cardio intervals, flowing through punches and kicks that build muscular strength, endurance, and agility. It is also a great stress reliever! The rhythmic combo of strikes and footwork improves focus and coordination while giving a safe outlet for tension. In a single session, you train the upper body, lower body and core – making kickboxing both efficient and empowering.
Rhythmic gymnastics is gaining popularity among adults seeking a blend of artistry and athleticism, incorporating apparatus like ribbons, hoops, and balls. This discipline enhances flexibility, posture, balance, and coordination. Classes emphasize fluid movement and expressive choreography, offering both physical conditioning and creative release. The overall result? Improved mobility, lean muscle building, and increased body awareness – all while reconnecting with artistic movement!
The Takeaway:
The most important part of exercising is that you feel good and enjoy yourself. Take time to explore different classes and find what fits your lifestyle and goals. Remember, it’s completely normal to modify movements—listen to your body and work at your own pace.
Remember to check with a healthcare professional before starting a new exercise program, especially if you have any concerns about your fitness level, haven’t exercised for a long time, or if you have any chronic health conditions.
References:
- American Heart Association. AHA recs for physical activity in adults. Accessed February 3, 2026. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
- Pilates 101: What it is and health benefits. Cleveland Clinic. March 10, 2023. Accessed February 10, 2026. https://health.clevelandclinic.org/everything-you-want-to-know-about-pilates
- Zumba fitness. The Nutrition Source. Harvard T.H. Chan School of Public Health. October 2023. Accessed February 10, 2026. https://nutritionsource.hsph.harvard.edu/zumba/
- Incorporating indoor cycling into your fitness routine. Harvard Health Publishing. Published May 1, 2024. Accessed February 12, 2026. https://www.health.harvard.edu/exercise-and-fitness/give-spinning-a-whirl
- Exercise: 7 benefits of regular physical activity. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
- What Are the Benefits of Kickboxing? Published May 22, 2019. Accessed February 17, 2026 https://www.healthline.com/health/kickboxing-benefits
- Many Health Benefits of Exercising on a Trampoline. Published November 22, 2021. Accessed February 18, 2026. https://health.clevelandclinic.org/trampoline-workout-benefits
- How Rhythmic Gymnastics in Brentwood Develops Creativity and Self-Expression. Published October 5, 2024. Accessed February 18, 2026.
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