There has been a notable surge in demand for products and services from direct-to-consumer brands and internet platforms in the health and wellness sector. This uptick is attributed to the common New Year's resolution of consumers focusing on their fitness and well-being.

HealthifyMe, a startup backed by Khosla Ventures and Unilever Ventures, reported a significant spike in sales on the first day of 2024, reaching 2.5 crore, more than three times its average daily revenue. Tushar Vashisht, the CEO, highlighted a seasonal spike in the new year, accompanied by heightened engagement and excitement from new consumers.

Notably, nearly 66 per cent of the revenue in January so far has come from subscription renewals, a substantial increase from the previous year's 50 per cent. HealthifyMe anticipates touching 35 crore in revenue by the end of January, creating a monthly record.

Boldfit, a bootstrapped D2C brand specialising in fitness products and nutritional supplements, experienced a 20-25 per cent increase in sales during the first week of January, when compared to regular business months. This quarter, January to March, accounts for a significant 35 per cent of Boldfit's annual business, making it the best quarter for the fitness industry as a whole.

Blissclub, an Elevation Capital-backed apparel brand focusing on gym and yoga wear for women, reported robust revenue growth from mid-December to January. Founder and CEO Minu Margeret noted that December 2023 was the best month in terms of top-line performance, with a 50-60 per cent revenue increase compared to the previous months.

While companies like Cultsport and Curefit observed increased sales over the past fortnight, they expect a decline in customer interest by the end of January. Cultsport, the D2C vertical of Tata Digital, predicts a 30 per cent drop by February. However, they still anticipate a 20 per cent growth compared to January 2023, fuelled by ongoing consumer demand and the addition of new product categories.

Fireside Ventures, a brand-focused venture capital firm, recognises the broader trend of growing demand for health and wellness products beyond the typical New Year's resolution season. Ankur Khaitan, at Fireside Ventures, emphasises the shifting mindshare and wallet share of consumers toward health and wellness, signalling ongoing opportunities for investments in this space.

All in all, the health and wellness industry is experiencing a surge in demand driven by New Year resolutions, with several brands recording remarkable sales figures. While the peak is expected to subside in the following months, there is a broader trend of sustained interest in healthier solutions, providing investment opportunities in the sector.

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Your 2024 New Year Resolution Has Boosted The Health & Fitness Industry - Her Circle

The start of a new year is the perfect time for setting goals and for many, getting fit comes top of the list. What better way to beat the January blues than a good workout!

As we kick off 2024 many are looking to step up their health and fitness game. Whether you are a complete novice or a training enthusiast, choosing the right place to train is important. Recommendations can go a long way when you are searching for the right place where you can feel welcome, no matter what your fitness level.

Joining the gym doesn't have to be daunting. We asked our readers to tell us about their favourites, with many selecting places that have personal, tailored programmes and a supportive community. Here are 10 of the top gyms and fitness classes as selected by our readers.

Elevate 9.8 gym on Marionville Road is a gym with 4 trainers. One reader said: "Hands down best gym in Edinburgh. Great community spirit with top class coaches. Bespoke small group PT classes and a range of other fitness options. Sean Mckirdy and the team also offer a combination of strength, fitness and build classes." Photo: Supplied

Project Strength and Fitness at Pefferbank markets itself as 'not your typical commercial chain gym where you pay a membership and are then left to your own devices'. Personal training sessions are adapted to each individual to suit their current training needs and goals and fitness classes are run over a 6-8 week training cycle so you can see results Photo: Supplied

Energize gym at Edinburgh park on Lochside Place was highly rated as 'a very friendly gym with great staff'. The club offers a wide range of unique studio and outdoor classes, including Outdoor Military classes. Day rates are available for gym, swim and classes. Photo: Google

Lift Gyms UK on Gorgie Road was popular choice. It's rated highly as a 'fantastic community of coaches and members'. One said: "Loads of space, plenty of equipment, and a friendly atmosphere." Classes include Hyrox, circuits and soon introducing Yoga. Award winning group offering personal training sessions an free day pass for prospective members. Photo: Supplied

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The best gyms and fitness classes to get in shape this year as selected by our readers - Edinburgh News

We all know that sometimes it's not the

If your New Year's Resolution was to work out regularly, or start up (and commit!) to a training plan, then you might be feeling especially 'meh' at this point in the month apparently the second Friday of January is known as 'Quitters Day' and is the time at which we all bail on our 'new year, new me' commitments.

But not you. Oh no, because you have our 16 tricks to stay on top your plan and committed to that #GymLife (including advice from top personal trainer and online coach, Hannah Kerridge, founder of HKFitness)...

The key to getting an early morning gym sesh in is to make it as easy as possible to roll out of bed before your brain has time to realise what you're doing. Prep everything you can the night before - we're talking your breakfast, your headphones, and crucially, your outfit. Some gym bunnies even swear by sleeping in their workout gear so that they really can just get up and go. It'll feel a little gross at first, but hey, it's going to get sweaty anyway, right?

The worst sound in the world is that droning, beeping iPhone alarm, so why are we all still waking up to it every single morning? Switching to your go-to dance jam will make those early starts a little more bearable, putting a spring in your step before you even get the first sniff of coffee.

Go for something with a strong beat, the type of track you'd want to work out to - and make sure to mix up the playlist, lest you condition yourself to hate the song more than you hated the OG iPhone alarm in the first place.

Let's face it: if you don't physically have to get out from under the covers, it just ain't happening. Provided you don't share a room with someone who gets up significantly later than you, leaving your alarm or phone as far out of your reach as possible will force you to leave your duvet cocoon to switch it the hell off. By the time that you're vertical, the hard part is already over, and you might as well crack on.

Forcing yourself to attend a kickboxing class when you hate martial arts? Not a vibe. Having to rouse yourself to go to a dance class that you adore when you get there? So much better, says Kerridge. "You're more likely to stick with and be enthusiastic about an exercise plan if you actually enjoy what you're doing," she notes. "Trying a new class in particular can boost motivation too, not only does it mean you won't have to think about or plan what exercises to do you just turn up, do the class and go home but our brains respond well to novelty."

Time your hair washing schedule around your workouts

Let's say you're going to work out three times a week, and you're an every other day kinda hair-washer. Make a deal with yourself that you can only wash your hair after the sweaty end of that hardcore spin class or half hour run - and if you don't go, you've gotta stick with the grease. Not only is a long hot shower a great post-workout treat, if you do choose to skip it, you know there's only so much that dry shampoo can do

Use old pictures to your advantage

Instead of paying heed to the advice of picking a snap where you're unhappy with how you look, why not set your background to a picture where you felt best in your body? Every time you see that image, you'll be reminded of your goal, and the fact that it is achievable, because you can see it on yourself.

However, a word of caution here, says Kerridge: "You also need to be realistic. If you're looking at a photo of yourself from a year ago, when you were in the best shape of your life and you want to work back towards that, then great!

"But if people are using images of themselves from years ago, say their teenage years and they're now in their thirties, that's not going to work. Our bodies change over time, for a million reasons (hormones, giving birth, metabolism slowing down), and that's normal. Don't set yourself up to fail by setting an unrealistic target for yourself."

... or surround yourself with fitspirational quotes

Set that lock screen to a motivational fitness quote instead. Whether it's 'you'll never regret a workout, but you'll regret skipping one' or 'stop wishing, start doing', pick an inspirational gym phrase that resonates with you and keep it somewhere prominent.

In addition to your phone, you could use it as your wallpaper on your work computer, or stick a print of it on the mirror you look into every morning. It's all about that mentality, baby.

According to colour theory, red is the colour of energy, making it ideal for days when you're working on crushing your cardio. No need to go head-to-toe tomato, as even a little pop is likely to invigorate you, and you can get similar stimulation from brights like neon too.

At the other end of the spectrum, cooler blues and greens can aid concentration and focus for slower-paced workouts like yoga or weights.

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Feeling like you can't face exercise at all today? Tell yourself that you're just going to put your kit on. Once you're wearing the right stuff, it's very unlikely you'll change back out of it without doing anything. Promise that you'll work out for just five minutes, and then five minutes more, and keep challenging yourself until you're really, truly done. Even if you only do 15 minutes, it's 15 minutes more that you felt like you wanted to do at the beginning.

A killer workout playlist is obviously a great motivator, but sometimes, a really great podcast is even better. Podcasts vary from hilarious (we're loving Call Her Daddy and Kathy Burke's When There's A Will, There's A Wake) to fascinating (BBC History Extra Podcast, anyone?) to inspirational (TED Talks), so there's something out there to distract everyone from the pain of sweating it out on the treadmill. Limit yourself to only listening to an episode or a chapter when you're exercising - soon enough, you'll hit an awesome cliffhanger that will make you uncharacteristically desperate for your next workout, just so you can find out what happens.

Be it at the end of the working day, or first-thing in the morning when all you want to do is crawl back into bed for some sneaky extra kip, repeating a mantra will help. "Instead of thinking 'urgh, I have to work out' why not try repeating to yourself 'I'm lucky that I can workout' or 'I'm grateful that I have a gym pass'," Kerridge suggests. "It'll help you to feel like exercise isn't a punishment, but a positive addition to your life. The second you start seeing it as a punishment is the second that motivation levels will start to dip."

She also advises remembering your 'why' so why you wanted to commit to working out in the first place and repeating a mantra related to that e.g. 'I'm doing this to feel more confident on my next holiday' or 'I'm doing this because I know it helps my mental health'.

If people can show off about their incredible holiday or latest shopping haul, you're well without your rights to shout about your fitness regime from the rafters. Not only is using social media a great way to record your progress and keep yourself accountable, it gives you instant gratification every time you upload a snap and the hearts start flooding in. If you can't bring yourself to exercise for the health benefits, the endorphins or the epic meal you'll get to eat afterwards, then by all means, do it for the likes.

Most of us wouldn't go to work if we didn't earn money, so applying the same principle totally makes sense - almost like tipping yourself every time you keep to your workout schedule.

We get it: most of us work out for another glass of vino, or an extra slice of cake, and we'd never deny you booze or carbs. But if you can break free of the cycle of feeling like you have to 'earn' food, you can learn to associate other enjoyable activities with exercise for instance, always having a hot bath with expensive bubbles or watching an hour of your fave Netflix show after a workout. Eventually, your body will begin to anticipate the treat at the end of the hard stuff, and you'll start realising it's totally worth it after all.

Having someone to rely on for added motivation can be really beneficial, says Kerridge. "Not only will they spur you on, but you're less likely to bail especially during an early morning session if you know someone is relying on you!"

There will be times that taking a day off is needed and beneficial, says Kerridge, but you need to be honest with yourself. Are you really sick or are you feeling lazy? Or are you feeling like it's not worth your time anymore because the results aren't happening fast enough? "If you work out three times a week for an hour, that's around 1.8% of your week, and in the grand scheme of things... that's nothing. Those three sessions are enough to reduce your risk of diabetes, depression, certain cancers and more. Exercise can be your superpower and should be celebrated."

"Don't go in with an all or nothing mindset, a lot of people lose motivation because they expect their whole life just to be figured out in the gym, or they want quick results and if they don't see them, their will to work out drops," she adds. "Understand it's a lifestyle change and a long process, but as part of that even the most dedicated of gym rats take time off. The key thing is they get back to it after a break or some time out."

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Lost your motivation to work out? These 16 hacks will help - Cosmopolitan UK

Stacy Crawford explains how a strength coaching session can be applied to our every day lives.

Many folks consider making some changes in the new year. This may include starting a business, traveling the world, changing careers, or becoming more intentional about your fitness goals.

If so, its reasonable to need a little help along the way. Thats why life coaches have become so popular in recent years.

According to the International Coaching Federation, there are approximately 53,000 life coaches based in 168 countries worldwide as of October 2022, and the industry continues to grow by leaps and bounds.

Stacy Crawford, coach and founder of Klear Water Coaching Wellness, primarily leads with the Clifton Strengths assessment in her practice. The CliftonStrengths has been around for over 40 years, and it identifies what youre good across 34 themes.

Coaching is something that I really love a lot. Its really about forward motion and what is top of mind in the moment, Stacy explains how coaching differs from counseling. While we make want to work with some things in the past, were not going to go back and uncover that and spend a lot of time there.

If youre looking for a life coach, Stacy Crawford recommends making sure you find a good fit.

Stacy adds, Most coaches will offer a free consultation and that is a great way to get to know whether the coach is a good fit for you. Be cautious of individuals who have not had coaching training, but have decided to hang a shingle. The International Coaching Federation is a global accrediting body that provides a code of ethics and verifies education and knowledge before certifying coaches.

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Focusing on your strengths with a life coach - WDIO

2024 is here, and that means theres likely been an influx of interest at your local gym, running club, or other fitness establishment. Theres never a bad time to get start working to improve your fitness, but the advent of a new calendar year is a great time to kick off new habits and streaks.

If one of your goals is to improve your fitness or simply burn more fat before swimwear season, you may have considered using an exercise bike or turbo trainer. There are plenty of bikes available in most conventional gyms, but if you're looking to buy one, you've probably heard of Peloton. Aside from being one of the best fitness apps, the company has pioneered the at-home spin-class bike experience with their Peloton Bike, complete with guided workouts with experienced trainers.

However, Peloton isn't cheap. If you're using an exercise bike in the gym, or considering buying a more basic bike without the cost of Peloton's rolling monthly subscription, you can still get some nuggets of wisdom from one of Peloton's best trainers, Sam Yo, who was kind enough to sit down with TechRadar to discuss the best way to use an exercise bike to get fit in 2024.

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Sam Yo is a Peloton Instructor and teaches cycling classes from Peloton Studios London. Sam draws his professionalism from his kaleidoscope of experiences and uses this to help others achieve their fitness and mindset potential. Having spent two decades in the entertainment industry merged with 15 years as a fitness coach, Sam combines his technical expertise from his training with his serene mindset from his time as an ordained monk in Thailand.

The instantly-familiar act of putting your feet on the pedals and simply cycling makes the exercise bike an easy pick for fitness newcomers. However, even experienced gym users can stand to benefit from regular cycling workouts, both indoors and outdoors.

Cardio is key to our health, whether you do it indoors or outdoors, with the physical and mental benefits helping lower blood pressure, control blood sugar, and improve all-around wellness, Yo explains.

Indoors we have more control of the environment, therefore we can have more consistency in our training. We've all been there when we plan to exercise outside but it's pouring down with rain or your work meetings have overrun, leaving no time before it's dark outside.

On an exercise bike, we can control when we want to simulate climbing a hill by simply turning up the resistance, whereas outside, all you can do is pick a route and follow it. Still, cycling outdoors, whether on a conventional bike or one of the best electric bikes, is important.

The outdoor experience provides a connection to nature, fresh air, and varied terrain, stimulating the senses and offering a change of scenery. There is a thrill that we are constantly adapting to our environment, sparking awareness as opposed to staring at a blank wall or control panel indoors on a machine, Yo says.

Outdoors can be a social and community event with others which is a huge bonus because you have others helping you be accountable to your fitness goals. You can also recreate this on the Peloton App with classes with people from all around the world sending virtual high-fives to encourage one another.

We asked Yo how Peloton tailors its workouts, and how he adjusts his own, to help anyone feel as though theyre able to get involved, regardless of experience levels.

Peloton has many beginner programs for those starting their wellness journey and we are consistently adding more, he explains.

In these classes, there's an emphasis on technique, positive reinforcement, and building confidence. Also, different class durations to ease those into longer classes are also available making it more seamless to schedule a 20-minute class in your day when you know that is all the time you have.

The class instructor will always give a wide range of options for all fitness levels participating so everyone is catered for and can take part which makes it an inclusive experience for all.

If you're just starting out, hop on the bike for 20 minutes on a low level of resistance, perhaps while watching one of the best streaming services or listening to a podcast. You don't have to go all out and leave it all on the bike: you can aim to make exercise enjoyable by making it your time to watch an episode of The Bear, while still getting more movement into your day.

Once you become confident on the bike, you can gradually up the intensity, switching to guided workouts on paid apps like Peloton, Apple Fitness Plus, or free services. Even YouTube has a stack of spin classes, although they're missing key elements of interactivity such as customised music and leaderboards, which apps like Peloton make good use of.

Once users have worked their way through those beginner stages, HIIT (High-Intensity Interval Training) might appeal to many riders as a time-efficient way to train hard, burn fat and improve fitness. HIIT is very popular, but Yo recommends caution, offering a more balanced plan if weight loss is your goal.

We must remember that HIIT training is a high-performance training method that gets your heart rate over 80% of its max, and when we work at that extreme level we are using glycogen, the stored carbohydrates, as your main energy source, he says.

This will help 'burn' but if you really want to target fat, you have to work at a steady state intensity under 80% of your max heart rate, where fat is used as the main energy source for you to move.

You will have to work for a longer duration, but you have more control over what energy source you are using for your specific goal. My advice is to do a combination of both in your program and know that there is no "quick fix" - just the consistency of working out regularly.

As someone with a heart condition, thats positive news. Id certainly grown concerned a lack of HIIT would essentially cause me to struggle to shift fat. Low-intensity, steady-state cardio done for longer periods is simple and achievable even off the bike: one writer tried swapping the gym for getting 10,000 steps in every day for a week.

Once you can cycle for 20 minutes on a low resistance, try upping the resistance by one or two points and your time by five or 10 minutes. Soon you'll be doing harder, longer workouts, binge-watching some of the top TV shows of 2024 while putting in some serious virtual miles.

So, what final advice does Yo have for fitness newcomers in 2024? In short, have fun with it.

First identify what your goal is, how many times you want to exercise and most importantly what you enjoy doing, he explains.

There is no point putting your mind and body through something that you don't enjoy because in the long-term you will probably quit. A fitness plan can be catered to anybody's needs but establishing your individual why, motivation and joy will keep you going.

You will discover your inner strength with every new milestone but it starts with step one...just move!

This article is part of TechRadar's Get Fit for '24 week of fitness content.

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This is the best way to use an exercise bike to get fit, according to a Peloton instructor - TechRadar

The post has accumulated more than 230 comments and over 3,500 likes.

Actor and businessman Suniel Shetty is an avid social media user. He consistently imparts valuable insights to his LinkedIn followers, drawing from his extensive experience in the film industry and various businesses. Now, in a recent LinkedIn post, Mr Shetty emphasised the importance of good health and fitness. "Only remember, while you're giving it your all at work, what you owe to your family and yourself, is good health. Don't take it for granted," the actor wrote in the post.

Taking to LinkedIn, Mr Shetty wished his followers the best for 2024. "2024 is going to be a great year for our country, and I genuinely expect that many of you here on Linkedin will play a huge role in taking our country and our economy forward," he wrote.

"I have no doubt that there are many of us here who've made plans and resolutions to be healthier this year. For those that have, I'll say you've done the most important thing you needed to - acknowledge the need for change," the actor added.

Take a look below:

However, Mr Shetty acknowledged that the "problem" lies in the execution, which is the reason why most people give up on their fitness goal once the initial excitement has worn off.

"There are 2 major issues as I see them. 1, we don't plan the process well enough, and 2, we expect results overnight. Like wealth creation, health and fitness work best through compounding. I've said this before - there's no magic diet or extraordinary routine. You just need to keep at it, and turn up everyday," the actor wrote.

"Look for progress, not perfection. Wishing everyone a happy and healthy 2024!" he concluded.

Mr Shetty shared the post just a few hours back and since then it has accumulated more than 230 comments and over 3,500 likes.

Also Read |Watch: YouTuber Takes Retiring US Cop For A Helicopter Ride On His Farewell Day, Video Wins Hearts

"Your life and journey is inspiring. Who better to advocate a good health and routine on new year than you.. Over the years, I have made my health goals less stringent and more adaptable as people miss the trick by being too stringent and not thinking on alternatives. If you don't get an hour, use 30 mins for a Yoga or Meditation or some light cardio/weight at home... but do something and don't try hard to find an excuse.. For this year, I am aiming for 2 days of Yoga/weight and 3 days of a sports or running and I am sorted," commented one user.

"I agree with you that the key to success lies in planning, consistency, and understanding the power of compounding in both wealth and health," expressed another. " your very first sentence did the job...and how! "If you want something you've never had, you should be willing to do something you've never done," added another.

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"Don't Take It For Granted": Suniel Shetty's New Year Post On Good Health And Fitness - NDTV

When January 1 rolls around, it feels like nothing can stop you from accomplishing your fitness goals. You're basking in all that New Year's energy, and you're ready to train harder, lift heavier, and move more. The only problem? You don't exactly know where to start.

Luckily, Women's Health can take the guesswork out of finding the perfect workout plan. Whether you want to strengthen your core or grow your glutes, it only takes 30 seconds (or less!) to figure out which Women's Health 30-day workout plan is best for you. Developed by certified personal trainers, each plan is fully customizable to your fitness level and schedule.

Sign up for WH+ now for full access to all of Women's Health's fitness challenges, a print subscription, unlimited digital access, and more.

Plus, once you've mastered one WH+ Exclusive Fitness Challenge, you can keep up your momentum by trying another. Maybe you want to focus on toning your arms this month, and then level up to full-body workouts the next month. Or perhaps you're a runner who wants to pair cardio with core work. Whatever your lifestyle or movement preferences, these easy-to-follow workout plans can help you fill in the gaps.

Ready for the best sweat of your year (so far)? Take this quick quiz below:

Before you know it, you'll end January even stronger than you began it.

For more ways to get 2024 off to a great start, check out the

Lindsay Geller is the Lifestyle Director at Womens Health, where she oversees the Life, Sex & Love, and Relationships sections on WomensHealthMag.com and the Mind section of Women's Health magazine. When she's not writing or editing articles about the latest dating trends and pop culture phenomenons, she's usually watching reality TV or playing with her dog, Lucille (Go Fetch That) Ball.

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Quiz: Which Women's Health Fitness Challenge Is Best For You? - Women's Health

January is a great time to add new habits to your routine, especially those focused on health and fitness. Its tempting to set bold new goals for the new year, but overly ambitious workout plans or unfamiliar types of training can lead to injuries and burnout.

The best approach is to be realistic and start small. But if youre kicking off a new running hobby for the first time or getting back into it after a hiatus or an injury, its tricky to know what a sensible new workout plan looks like, which is why so many people love the best fitness apps.

A Couch to 5K app is a gradual training program designed to ease you into fitness. It readies your body for the transition from walking (check out our writer's experience of swapping the gym for 10,000 steps a day) to a confident jog or run over several weeks. It also gets your mind used to the nuances of warming up, exerting yourself, and cooling down.

In this guide, we'll explain everything you need to know about Couch to 5K programs, so you'll feel fitter and happier but also safe and secure as you begin your fitness journey. From understanding what these programs entail to the essentials you need to get started, we'll highlight the best Couch to 5K programs available for download, whether you're gearing up for a January 1st launch or eager to get a head start.

A Couch to 5K is a gradual training program that uses voice coaching to take anyone beginners from walking to completing a 5K run in a matter of weeks.Sometimes, these programs exist as standalone apps, likeNHS Couch to 5K or Couch to 5K Runner. Or you can find similar 5K challenges baked into other fitness apps and fitness trackers, likeNike's 5K Training Plan or Garmin's Couch to 5K running app.

Once you've downloaded an app or signed up for a challenge, you'll answer questions about your fitness level and goals, which will help the app determine your training plan.Beginners will start with a short workout that's mostly walking, with only one or two jogging intervals. Over time, the duration and intensity of your workouts and running intervals will increase as you steadily build up your endurance and cardiovascular fitness.

If you have a high level of fitness or you run, but not regularly, you can still use a Couch to 5K app but most will tailor the experience to you and begin further through the training program rather than at the start.

Because Couch to 5K apps and programs are created especially for new runners, the training is challenging enough so you'll feel the burn and progress each week but easy enough to be achievable and (hopefully) safe, so there are no strained ankles or sore knees. If you do find a session too difficult, you can move back a week or complete a workout again without progressing.

In addition to getting your body used to running, Couch to 5K programs are a great source of motivation, providing you with lots of audio feedback, badges and encouragement although if this isn't your jam, you can customize your experience and silence some of the audio cues altogether.

The great thing about Couch to 5K apps is people can see their progress, which helps with motivation, and workout progression with added intervals keeps things fresh. However, these programs are also gradual, which decreases the chances of injury or burnout.

The beauty of Couch to 5K programs, compared to most other forms of fitness, is that you don't need loads of kit to get started. However, there are a few essential things we'd recommend considering to make the experience more safe and fun.

The most important thing you need is a comfortable pair of shoes that you can run in. Don't agonize over specific features just yet. Unless you know you have something to look out for, you just need to either use a pair you already own or look for a comfortable pair with good stability.

It's that simple. Once you get more serious about running you could find a better, more specific type of shoe. But for now, you just need something reliable. We recommend taking a good look at our best running shoes guide and opting for an option like the Adidas Adistar for those who want to jog slowly or the ASICS Gel-Nimbus 25, a comfortable running shoe designed for long and steady runs.

It's the same story for your running clothes. You don't need to go out and buy new kit. For now, what's important is what you feel good in and this might change the more used to running you get.

For example, you might find a pair of jogging pants comfortable at home or for other forms of exercise, but a pair of running tights or leggings could be less annoying as you pound the pavement.

One thing to consider if you're running in cold weather is to wear lots of layers, this will help you warm up and cool down quickly, depending on what you need. If you're buying new clothes, then look for material that's sweat-wicking, which means it's not going to be soggy as you sweat. You might also want to consider a bright or reflective top if you're running at night.

The best way to use Couch to 5K apps is to listen out for the audio training, this will tell you when to walk, when to run and when to start cooling down, as well as sometimes offering tips and encouragement. You can listen to this from your phone, but it's not ideal, which is why we recommend you get a pair of headphones.

Many headphones will be stable enough when you're just starting a Couch to 5K app and not doing much running, but as you progress you'll need a pair that are going to be sweat-resistant and secure. We suggest taking a look at our best running headphones or best workout headphones guides for some options.

If you want to be able to run for long periods of time without worrying about them falling out, the Beats PowerBeats Pro are our top picks as they have a sturdy design and earhooks that bring you a fantastic fit, as well as good battery life and great sound quality. If you're on a tight budget, try the Jlab Go Air Sport buds instead, an incredibly comfortable pair of running earbuds with decent audio and surprisingly solid bass.

The final thing we'd suggest is one of the picks from our best fitness trackers guide, or our best cheap running watches list. To be clear, you don't need one of these devices to run, especially if you want to do a Couch to 5K program that tracks your activity and coaches you as you move.

However, studies show that people are more likely to stick to their health and fitness goals if they track their activity throughout the day. So if you want to start your 2024 off with a bang, it makes sense to find a way to continue tracking after you've closed your running app.

It can also be interesting to use the data you get from a fitness tracker or running watch to see how your running progress is affected by your sleep, or even your menstrual cycle, and vice versa.

The Garmin Forerunner 55 is a smart, thoughtfully designed entry-level running watch that we recommend for anyone who takes their workouts more seriously or step up from a basic fitness tracker. If you're on a budget, or just want a simpler option, try the Fitbit Inspire 3, our top pick if you want an entry-level tracker that's incredibly easy-to-use.

Below, we've selected our top Couch to 5K running apps that work on their own. But you'll also find some of the best fitness apps, like Strava, MapMyRun and Runkeeper, have their own built-in training programs for 5K, too. So if you're already using one of those, you might want to start there. Other trackers and ecosystems have 5K plan options, too, like Garmin's Start to Run 5K! app.

The Couch to 5K Runner app is one of the most well established and popular options, and for good reason. This app is incredibly easy-to-use and has intuitive, color-coded cues to mark your walking and running intervals and helpful audio feedback.

The standard program that Couch to 5K Runner serves up consists of 8 weeks and 3 running sessions a week for 30 minutes per session, but it'll create a tailored program for you.

This app also offers good integration with other running and fitness apps, as well as your music apps, which means you can listen to your favorite tracks and the voice coaching at the same time.

You can download the Couch to 5K Runner app for free and trial four running sessions, but if you want to continue you'll need to pay a fee starting at $6.99/6.99 for a Premium subscription.

Created by the NHS in the UK, this is an incredibly simple and easy-to-use app. It's also one of the only Couch to 5K apps that's free, which is why it's our top recommendation if you're new to running and new to fitness apps more generally.

One of the nicest touches about this app is it's made in partnership with the BBC and features a number of celebrity voices to motivate you, including comedians Sarah Millican and Sanjeev Kohli, and presenter Jo Whiley.

The standard program from the NHS Couch to 5K app can be completed in as little as 9 weeks, but you can push it longer if you need more time to hit the 5K goal. Like most of the other apps on this list, it works at the same time as your music app and dips the volume so you can hear instructions from whichever trainer you choose.

Zombies, Run! is a popular running app that motivates you to run by telling you a story that zombies are chasing after you. Zombies, Run! 5k Training is from the same creators, but instead it's an 8-week training program and audio adventure specially designed for beginners to help them run a 5km distance.

This app offers a basic 8 week training program with 25 workouts, each accompanied by expert training know-how as well as an incredibly tense zombie story. If you're looking for a running program with a difference, this is it.

With the original Zombies, Run! app you get more features, like over 400 missions, interval training and more, which is why the developers recommend that once you're a confident runner you should switch over. Like the other apps on this list, you'll need to sign-up to a subscription, which starts at $5.99/5.99 a month or $34.99/34.99 a year.

Another very popular Couch to 5K app that's packed with features. If you know your way around fitness apps and want as much customization as possible, this is the running app for you.

It offers everything you'd expect, like personalized running programs, coaching and integration with lots of other apps and services, but it also uses your phone's built-in GPS to map your run, which is a nice touch.

We really like the interface of this app, which has the clean, well-designed look and minimal fonts we'd expect from one of the top fitness trackers. This app isn't free, but there's a trial to see if you like it and then several different subscription tiers are available, starting at $4.99/4.99 a month.

This article is part of TechRadar's Get Fit for '24 week of fitness content.

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Couch to 5K: Best free apps and how to get started - TechRadar

By Alexa Lardieri U.S. Deputy Health Editor Dailymail.Com 19:29 02 Jan 2024, updated 20:21 02 Jan 2024

You no longer have to feel guilty about missing a spin class or being too tired to go on a run - it turns out integrating even the most minor physical activity into your routine, what experts call exercise 'snacks,' can make a difference in your health.

These short bursts of activity can include something as simple as climbing the stairs for 20 seconds. A study found these short intervals of vigorous activity, performed three times a day on three days of the week improved cardiorespiratory fitness.

While the 'movement snacks' shouldn't replace a more regular exercise routine, they can help keep your health on track when you don't have time to hit the gym for a longer workout.

A study published in Applied Physiology, Nutrition and Metabolism of two dozen young adults in Canada analyzed how three bouts of vigorously climbing 60 stairs, separated by one to four hours of rest in between, on three days per week for six weeks affected their fitness abilities.

Researchers found oxygen uptake was higher in people who participated in the exercise 'snacking' than those who did not, showing a modest improvement in overall physical fitness.

Although the benefit was 'modest,' about a five percent increase,co-author Martin Gibala, a professor of kinesiology, said the result was 'not insignificant.'

Dr Gibala added: 'By studying epidemiological data, we've learned that small changes can go a long way.'

Meghan Wieser, a doctor of physical therapy at Maryland-based Recharge Health & Fitness, told Fortune Well: 'Movement is good for us, even if it's not a dedicated exercise session.

'Movement snacks can be a low-barrier way to get your body moving throughout the day, and it correlates with better health markers.'

Low cardiorespiratory fitness is associated with an increased risk of all-cause mortality and heart disease.

And while regular physical activity increases cardiorespiratory fitness, many people do not get the recommended amount, citing 'lack of time' as a barrier.

However, authors of the study said their results show vigorous stair climbing is a practical and achievable form of exercise that can increase cardiorespiratory fitness.

The exact amount of exercise needed to optimize your life expectancyhas been revealed in a major study

The Centers for Disease Control and Prevention's (CDC) official exercise guidelines recommend people get 150 minutes of moderate-intensity physical activity per week, or roughly 20 minutes per day.

Included in that time, the agency recommends two days be dedicated to muscle-strengthening exercises.

Moderate-intensity exercise includes activities like biking, dancing, hiking, jogging, brisk walking and swimming.

Strengthening exercises include weight-lifting, push ups, pull-ups and squats.

Studies have shown that even light physical activity, like household chores, can reduce the risk of disease by more than 20 percent.

Despite all its benefits, Americans are not getting the exercise they need. CDC data released last year showed only 28 percent of adults 18 years and older met both the aerobic and strength the guidelines for weekly physical activity.

Two-thirds of Americans are not meeting guidelines at all.

Ms Wieser said the easiest way to incorporate movement snacks into the day is to 'habit stack.'

She said: 'In a given day, you already have habits built in, like a mid-morning coffee break. So while you're waiting for the coffee to brew, fit in some movement.'

You can also fit an exercise snack in between meetings.

Additionally, wearing a fitness tracker or setting a timer that will remind you to get moving can also be helpful.

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A little goes a long way: Even 20-second exercise 'snacks' improve health - Daily Mail