Before we jump into jogging, dancing, or lifting weights, we need to ask ourselves: "What do I want from this?" Are we trying to slim down, get stronger, ease anxiety, or just feel more energetic every day?

Knowing our purpose helps us pick the kind of exercise that actually matches what we want. Otherwise, we might spend weeks doing something that doesn't bring the results we're hoping for.

If we want to lose weight

When weight loss is our goal, the key is burning calories. Cardio exercises like brisk walking, running, swimming, jumping rope, and cycling are great choices. They get our heart rate up and help us sweat. But to get real results, we also need consistency. Aim for at least 150 minutes of moderate cardio a week or 75 minutes of high-intensity cardio. If we're short on time, interval training (like HIIT) is a great way to burn more in less time.

If we want to build muscle

For those of us who want to get stronger or build visible muscles, strength training is the way to go. That means lifting weights, doing push-ups, squats, lunges, or resistance band workouts. The goal here isn't just to bulk up—it's also about improving our metabolism, supporting our joints, and increasing skeletal density. Try to train all major muscle groups two to three times a week, with rest days in between.

If we want better flexibility

If our body often feels stiff or tense, flexibility-focused exercises like Pilates or dynamic stretching can help. These workouts improve our posture, reduce the risk of injury, and help our muscles recover faster. Stretching can be especially helpful if we sit a lot during the day. Just 10 minutes of gentle stretching every evening can make a big difference in how we feel.

If we want to relax and relieve stress

Sometimes our goal isn't physical—it's mental. If we're feeling overwhelmed or anxious, activities that calm the mind and body work best. Try walking in nature or practicing dancing alone in your room to music you love. These forms of movement help us shift our focus, release tension, and feel more balanced.

If we want to improve endurance

For those of us who play sports or want to climb stairs without getting winded, endurance is key. Long-distance running, swimming, hiking, or biking can help build stamina over time. Start slow and gradually increase how long or how far you go. Tracking our progress weekly can be really motivating.

Listen to our body

No matter what our goal is, we need to listen to our bodies along the way. Are we feeling energized or constantly tired? Are we making progress or just going through the motions? It's okay to change things up if something doesn't feel right. Rest is also part of the plan. Skipping rest days doesn't mean faster results—in fact, it can slow us down or lead to injury.

Mix it up to stay motivated

It's totally normal to get bored with the same workout. Mixing cardio, strength, stretching, and fun activities like dancing or team sports keeps things fresh and exciting. Plus, our body loves variety—it challenges different muscle groups and avoids plateaus.

Let's move for our goals

We all have different reasons for wanting to move our bodies, and there's no one-size-fits-all answer. What matters is that we choose exercises that match our goals and fit into our lives. Don't worry about what everyone else is doing. Let's focus on what works best for us.

Have you found your ideal workout yet, Lykkers? Let us know what motivates you to keep moving—and if you're still figuring it out, that's okay too. Every step counts!