The benefits of regularly exercising are indisputable: Whether you’re walking, weight training, or actively involved in a sport, there’s no doubt that you’re helping yourself stay physically and cognitively stronger- and potentially living longer- than if you were just sitting around with little movement. But given the new year we’re now in- when many are motivated to take up exercise only to find themselves in an unmotivated slump by month’s end- the question becomes how do you find a routine that’s right for you? Challenging yet not a turn-off, fitting into your schedule, and fun and easy enough to become a regular habit throughout the year? 

You may first want to gauge your fitness level in comparison to others in your age range (actually, you should first check in with your physician to make sure whatever path you take is the right one for your unique health circumstances). The Washington Post recently published a helpful guide to assess whether your fitness level is sufficient for someone your age. Looking at the 5 most essential elements of fitness- balance, mobility, stamina, grip strength, and overall fitness- the Post provides easy-to-use gauges to assess your personal standing, along with simple exercises to help you shore up any deficits discovered. While this might stir up your competitive juices a bit, that’s likely okay, because for many, competing in a sport, rather than just adhering to an exercise routine, is the way to keep moving and keep it fun. LIVESTRONG.com has just published its list of the 7 best sports for older adults. Participating in a sport, beyond working out at the gym or walking outside, is likely to get you moving in patterns and directions you might not achieve on your own, not to mention the social and cognitive benefits of sports participation. Moreover, sports involvement can give you both strength training and cardiovascular fitness, along with allowing your joints to be continually in motion. So, for example, among the sports recommended by LIVESTRONG are the predictable (but fun) pickleball (along with other racquet sports such as tennis and squash), golf, swimming, and dancing. Throw in some more “exotic” activities like Tai Chi, Bocce, or Croquet and you’ve got a good array of socially engaging and potentially challenging sports to keep you moving. There’s even a new research study published in NeuroImage that found an association between physical activity, social engagement, and protection of that part of the brain associated with memory. So, grab some paddles for you and a friend and read here.

Many exercise professionals will tell you that not only is exercise essential but it can literally turn back the clock, allowing you to build strength, maintain mobility and flexibility, and support your cardiovascular fitness, all essential to maintaining your health and well-being as you age. A little sweat, a bit of discomfort, and a sustained physical challenge can all help keep illness and physical decline at bay, though there are equally compelling arguments to be made that exercise alone will not guarantee you healthy aging and longevity. A poor diet, too much smoking or alcohol, and insufficient sleep will inevitably catch up with you even if you regularly and consistently exercise.

So assuming you want to start moving (or move more), how can you start? The New York Times recently published 12 of its most popular workouts, no matter your age or physical condition. Depending on your exercise goals and what is fun for you, you’ll find a wide array of time-limited but effective exercise activities. And if your time is really limited and you’re starting from a place of little movement, yes2next just released a video of easy-to-do 20-second exercises adding up to 10 minutes of daily activities. Finding success with these exercises should give you the confidence and motivation to get up, get out, and get moving throughout this new year. So take a sip of water and get ready to watch here.