While the primary reason to start an exercise program in the new year is to achieve and maintain a healthy body weight and muscle mass thus reducing your risk for chronic diseases, research has shown that exercise can lift your mood, boost your mental health, help you sleep better, and even boost your energy levels.
As we begin the new year, it’s important to decide which type of exercise program is right for you. Here are the options:
• Aerobic. The core of any fitness program should include some form of continuous movement. Examples include swimming, running, and dancing.
• Strength. These exercises help increase muscle power and strength. Examples include resistance training, plyometrics, weightlifting, and sprinting.
• Calisthenics. These moves are usually performed without gym equipment using large muscle groups. They’re done at a medium aerobic pace. Examples include lunges, sit-ups, pushups, and pullups.
• High-intensity interval training (HIIT). This type of exercise includes repetitions of short bursts of high-intensity exercise followed by low-intensity exercises or rest periods.
• Boot camps. These are timed-based, high-intensity circuits that combine aerobic and resistance exercises.
• Balance or stability. These exercises are designed to strengthen muscles and improves body coordination. Examples include Pilates, tai chi poses, and core-strengthening exercises.
• Flexibility. These types of exercises help muscle recovery, maintain range of motion, and prevent injuries. Examples include yoga or individual muscle-stretch movements.
Any of these activities can be done individually or combined. The important thing is to do what works best for you and to have fun with it.

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