I found this article on the Health magazine website. I have linked the research paper. You must know a caveat: I do not lift weights and do light exercise; who knows, I may take the Japanese walking challenge ( see #9)!

1. You Only Need to Lift a Few Heavy Sets For Muscle Growth

A preprint review of 67 studies showed that people can build strength and grow muscle by increasing their number of sets, but only up to a point. Strength gains plateaued after just two direct sets targeting a specific muscle.

This finding adds to the growing evidence that fewer sets with heavier weights can build strength over time. After a few hard sets, any more leads to minimal gains and far greater muscle fatigue and recovery time.

2. Looking to Lose Weight and Build Muscle? Try Weights Before Cardio

One study set out to answer the age-old debate of whether you should do cardio or weights first at the gym. Researchers split 45 men into different workout groups. After three months of training, the men who lifted before doing cardio had better muscle power and endurance, as well as lower body fat.

The idea is that doing cardio first can drain your body’s energy, making it harder to give your full effort during strength training.

3. Just One Hour of Weight Lifting Per Week Is Enough to Build Muscle

In a study of 42 people, weightlifting for an hour each week—specifically, two 30-minute sessions—led to noticeable improvements in muscle size and strength after two months.³

Building on previous research, the study shows you don’t need to live at the gym to become stronger, researchers said. The findings should encourage people to try strength training, which offers a host of benefits for your muscles, heart, and more.

4. Use the Sitting-Rising Test to Gauge Where You’re At

A June study of over 4,200 middle-aged and older adults found that completing the sitting-rising test was a marker of longer lifespan.

The goal of the fitness test is to sit down and then stand back up using as little assistance as possible (for example, a hand or a knee). If you’re unable to complete the sitting-rising test, experts said that’s an indicator you may need to work on non-aerobic fitness, including balance, flexibility, muscle strength, or range of motion.

5. Morning Workouts May Be Superior for Heart and Lung Health

The time of day when you exercise can actually affect your health, an April study showed. After reviewing data from nearly 800 older adults, researchers found that those who were most active in the morning had better heart and lung function.

Experts think our bodies’ internal clock, known as the circadian rhythm, may explain this link. The study also noted that people who exercised at the same time each day had better overall health, too.

6. Yoga, Tai Chi, and ‘Exergames’ Can Seriously Benefit Your Brain

Any form of exercise is good for your brain. Still, in a large review of existing studies, researchers discovered that yoga, Tai Chi, and “exergames” (active video games, such as Dance Dance Revolution or Nintendo Wii Sports) may protect your brain most effectively.

Experts said the mind-body connection required by each of these activities makes them particularly helpful for brain health, especially for preserving cognition and memory.

7. Tailor Your Workout to Your Personality for Staying Power

A study suggested that workouts that match your personality may lead to greater consistency and better results. Researchers discovered that people preferred different workouts based on their “Big 5” personality traits (extraversion, neuroticism, conscientiousness, agreeability, openness).

For instance, extroverts tend to prefer high-intensity workouts with others, such as exercise classes and team sports, while more agreeable people enjoy longer, lower-intensity sessions.

8. Early to Bed, Early to Rise—for More Exercise

After reviewing a year of data from 20,000 adults, researchers discovered that people who went to bed around 9 p.m. got up to 30 more minutes of physical activity the following day compared with those who went to bed around 1 a.m.

Interestingly, the results were more about bedtime than sleep time—people who got more than seven hours of shut-eye actually had lower levels of physical activity the next day. Experts recommended an earlier bedtime (with a standard amount of sleep) to maximize your movement the next day.

9. Try ‘Japanese Walking’ on Your Next Stroll

“Japanese Walking” is a method of interval training that blew up on social media in 2025—and it does have scientific backing. Earlier research shows that interval walking may improve strength, peak exercise capacity, endurance, and blood pressure.

All you have to do is walk quickly for three minutes, then walk slowly for three minutes. For a full workout, repeat this pattern 5 times for a total of 30 minutes.

10. The Right Exercises Can Actually Help You Sleep Better

A July study looked at 22 randomized controlled trials including over 1,300 people with insomnia. The researchers found that three exercise interventions—yoga, Tai Chi, and walking—helped people sleep more and lower their insomnia severity scores.

These exercises can all help prime your body for sleep: Tai Chi can encourage relaxation, walking may boost melatonin levels, and yoga may increase levels of a sleep-promoting neurotransmitter in the brain, experts said.

Insomnia? Stop Counting Sheep and Follow These Techniques.

Thanks, Guardian author Sarah Phillips, for these tips.

Don’t count sheep
Counting sheep doesn’t work because it’s too dull and lets worries creep in. Instead, mentally engaging tasks like counting backward, word games, or category lists can distract the brain and help you drift off.

Do listen to things that distract your thoughts
Familiar audiobooks, gentle radio shows, white noise, or mentally replaying a story can calm a restless mind. The key is to give your brain something soothing but not overly stimulating to focus on.

Don’t clock-watch
Checking the time fuels anxiety about lost sleep and worsens insomnia. Removing visible clocks and resisting the urge to use your phone help prevent this spiral.

Don’t suffer from the wrong temperature.
A cool bedroom (around 18°C) supports natural sleep, but hormonal changes can disrupt this. Cooling strategies or temperature “resets” can ease hot flushes and night sweats.

Do focus on your breathing
Breathing exercises, meditation, and body relaxation techniques reduce alertness and stress. Combining breath focus with visualizations or small movements keeps the mind calm and anchored.

Don’t get anxious about being awake.
Accepting wakefulness instead of fighting it reduces stress and helps sleep return naturally. A mindset shift through techniques like ACT makes nights less frustrating and builds healthier long-term sleep.

Do try switching positions in bed
Sometimes simply moving to a new sleeping position—or even swapping the ends of the bed—can break a cycle of restlessness and help you fall asleep.

Don’t toss and turn – have a change of scene.
If you can’t sleep after ~20 minutes, get out of bed and do a quiet activity. Returning only when genuinely sleepy helps reset the mind and avoid frustration.

Don’t get up in the night to eat.
Eating at night disrupts natural sleep cycles and can create a habit of waking to eat. A light, balanced snack before bed is better for steady overnight energy.

Don’t feel bad about sleeping in a separate bed from your partner
Snoring or movement from a partner can ruin sleep. Sleeping separately can improve rest and mood, strengthening rather than harming relationships.

Do consider how your day affects the night
Healthy daytime routines—limiting caffeine, keeping regular sleep times, morning light, and daily exercise—lay the groundwork for fewer night awakenings. Managing stress and winding down properly also helps.

Don’t drink too much in the evening.
Drinking excessive fluids late in the day increases nighttime bathroom trips. Aim to hydrate earlier, balancing thirst with sleep needs.

Don’t sleep in
Sleeping late disrupts your body clock. Consistent wake times and exposure to morning light help maintain steady, restorative sleep.

Don’t be afraid to give up.
Sleep needs vary, and waking in the night isn’t always harmful. If insomnia persists, accept it—do something enjoyable instead of stressing, which may even help sleep return naturally.