{"id":3309,"date":"2026-01-09T08:50:24","date_gmt":"2026-01-09T08:50:24","guid":{"rendered":"https:\/\/hiddenhealthysecrets.com\/index.php\/2026\/01\/09\/how-long-does-it-take-to-see-benefits-from-your-new-workout-regimen-2\/"},"modified":"2026-01-09T08:50:24","modified_gmt":"2026-01-09T08:50:24","slug":"how-long-does-it-take-to-see-benefits-from-your-new-workout-regimen-2","status":"publish","type":"post","link":"https:\/\/hiddenhealthysecrets.com\/index.php\/2026\/01\/09\/how-long-does-it-take-to-see-benefits-from-your-new-workout-regimen-2\/","title":{"rendered":"How long does it take to see benefits from your new workout regimen?"},"content":{"rendered":"<p data-uri=\"cms.cnn.com\/_components\/editor-note\/instances\/cm8xfo5l0000s3b6mna588mew@published\" data-editable=\"text\" data-component-name=\"editor-note\" class=\"editor-note vossi-editor-note inline-placeholder \" data-article-gutter=\"true\">    <em>Editor\u2019s note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.<\/em><\/p>\n<div data-uri=\"cms.cnn.com\/_components\/ai-article-summary\/instances\/cm8xhldx300293b6mxuht5opd@published\" class=\"ai-article-summary hidden \" data-article-gutter=\"true\" data-selector-brand=\"accent-ai\">    <button class=\"ai-article-summary__toggle\">        <strong class=\"ai-article-summary__title\">            <span class=\"ai-article-summary__stars-icon\">            <\/span>            <span>Summary<\/span>        <\/strong>            <span class=\"ai-article-summary__toggle-caret-up\" aria-label=\"Toggle Article Summary\"><\/span>            <span class=\"ai-article-summary__toggle-caret-down\" aria-label=\"Toggle Article Summary\"><\/span>    <\/button>    <\/p>\n<div class=\"ai-article-summary__collapsible\">\n<ul class=\"ai-article-summary__items\" data-editable=\"settings\">\n<li class=\"ai-article-summary__item\">Seeing benefits from new exercise routines typically takes at least two to four weeks, according to experts.<\/li>\n<li class=\"ai-article-summary__item\">Changes can require six to 12 weeks depending on factors like age, sex and metabolism.<\/li>\n<li class=\"ai-article-summary__item\">Exercise immediately improves blood flow and provides long-term benefits including reduced disease risk.<\/li>\n<li class=\"ai-article-summary__item\">Higher-intensity exercises and increased daily movement accelerate visible physical changes.<\/li>\n<li class=\"ai-article-summary__item\">Whole foods support fitness goals while exercise primarily benefits longevity and mental health.<\/li>\n<\/ul>\n<div class=\"ai-article-summary__footer\">            <span class=\"ai-article-summary__disclaimer-text\">This summary was AI-generated and reviewed by CNN editors.<\/span>                                <\/div>\n<\/p>\n<\/div>\n<\/div>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8xfpt0q000x3b6mdfrsnxc3@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            \u201cHow soon you\u2019ll see changes really depends on the person, the type of exercise they\u2019re doing and how consistently they\u2019re doing it,\u201d said Angie Asche, a registered dietitian based in Lincoln, Nebraska, and founder of Eleat Sports Nutrition, a company that helps athletes improve their performance through nutrition. \u201cIt depends on what your diet is like, too. But give it at least two to four weeks.\u201d    <\/p>\n<div data-uri=\"cms.cnn.com\/_components\/related-content\/instances\/cm8xgi04500243b6mw1bcptgo@published\" data-component-name=\"related-content\" class=\"related-content_full-width related-content_full-width--article\" data-article-gutter=\"true\">\n<div class=\"related-content_full-width__image image__related-content\">            <\/div>\n<p class=\"related-content_full-width__headline\">            <span class=\"related-content_full-width__title-text\" data-editable=\"content.title\">Related article<\/span>      <span class=\"related-content_full-width__headline-text\" data-editable=\"content.headline\">\u2018Exercise snacks\u2019 \u2014 even a few minutes a day \u2014 can boost your health<\/span>    <\/p>\n<\/p>\n<\/div>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8xfpt0q000y3b6mxjurjbw1@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            For many people, changes can take more like six to 12 weeks, said Tina Fennelly, a certified personal trainer with Aviv Clinics in The Villages, Florida. That\u2019s because so many factors are in play, including age, sex and metabolism.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8xfpt0q000z3b6mo12doyji@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Men, for example, tend to have a higher metabolic rate than women, which is the total amount of energy, or calories, your body uses per day. This is because men are typically larger than women and have more muscle mass, and bigger organs and beefier muscles require more calories to work.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8xfpt0q00113b6mrwqp616l@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            While waiting a month or two to see visible results from your hard work can seem like a long time, it\u2019s worth it because exercise brings plenty of invisible results, both experts agreed.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8xfpt0q00123b6mpwuth35r@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Regular physical activity reduces your risk of cardiovascular disease, type 2 diabetes, infectious diseases and even some cancers, according to the US Centers for Disease Control and Prevention. Exercising also strengthens your bones and muscles, improves your cognitive skills, and even enhances the quality of your sleep.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8xfpt0q00133b6mjwhve9uw@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Significant reductions in resting blood pressure also occur after performing a variety of different forms of exercise, with running and wall squats being especially helpful, according to a 2023 meta-analysis published in the British Journal of Sports Medicine.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8xfpt0q00143b6mfywqfgr1@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Blood pressure changes can be immediate, too. \u201cThey can even occur the first day because of the improved blood flow that will happen,\u201d Asche said. \u201cThis is regardless of whether you\u2019re doing strength training, cardio or a combination.\u201d    <\/p>\n<h2 class=\"subheader inline-placeholder subheader vossi-subheader vossi-subheader--size-h2\" data-editable=\"text\" data-uri=\"cms.cnn.com\/_components\/subheader\/instances\/cm8xfpt9x001h3b6mqek7rljl@published\" data-component-name=\"subheader\" id=\"speeding-up-your-progress\" data-article-gutter=\"true\">        Speeding up your progress<\/h2>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8xfpt0q00153b6mrbc2ujo4@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            If you\u2019re willing to work harder to see physical changes more quickly, that\u2019s certainly possible.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8xfpt0q00163b6my8e6ax0v@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            \u201cIf you\u2019re really trying to make body composition changes, focus more on higher-intensity exercises like running than, say, yoga,\u201d Asche said, the latter being a lower-impact exercise that helps more with improving your sleep and mood.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8xfpt0q00173b6mvwkn1qtz@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            It will also help if you move more throughout the day, not just during your exercise session. So schedule a five-minute walking break every hour, stand up at your desk or pace around your home during phone calls.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8xfpt0q00183b6mowo77b08@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            \u201cIt doesn\u2019t seem like a lot, but this extra activity all adds up,\u201d Asche said.    <\/p>\n<div data-uri=\"cms.cnn.com\/_components\/related-content\/instances\/cm8xfygl4001u3b6mm83kbwa4@published\" data-component-name=\"related-content\" class=\"related-content_full-width related-content_full-width--article\" data-article-gutter=\"true\">\n<div class=\"related-content_full-width__image image__related-content\">            <\/div>\n<p class=\"related-content_full-width__headline\">            <span class=\"related-content_full-width__title-text\" data-editable=\"content.title\">Related article<\/span>      <span class=\"related-content_full-width__headline-text\" data-editable=\"content.headline\">Here\u2019s how I learned to enjoy running after only a month of practice<\/span>    <\/p>\n<\/p>\n<\/div>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8xfpt0q00193b6m9uem4fgn@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Reducing your caloric intake even a small amount \u2014 such as 250 to 500 calories per week \u2014 can help you drop an additional half a pound or pound per week, Fennelly said. Keep in mind, too, that once your body begins to build lean muscle mass, which occurs mainly from strength training, your resting metabolic rate will increase.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8xfpt0q001a3b6mq81aqgz2@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            \u201cThat means after you leave the gym, you\u2019ll have a higher calorie burn,\u201d Fennelly said.    <\/p>\n<h2 class=\"subheader inline-placeholder subheader vossi-subheader vossi-subheader--size-h2\" data-editable=\"text\" data-uri=\"cms.cnn.com\/_components\/subheader\/instances\/cm8xfptaq001i3b6m0yvb0mne@published\" data-component-name=\"subheader\" id=\"food-can-be-a-game-changer-too\" data-article-gutter=\"true\">        Food can be a game changer, too<\/h2>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8xfpt0q001b3b6m3dau4dtm@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Choosing the proper foods to eat can also help you shed pounds and feel more comfortable in your clothing.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8xfpt0q001c3b6mrd0coot7@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            \u201cFocus on whole foods as much as you can,\u201d Asche said. Whole foods are unprocessed or minimally processed foods left in their natural state, or close to it. Think fresh fruits and veggies, eggs, legumes, nuts, and seeds.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8xfpt0q001d3b6m47aogyut@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            \u201cMinimally processed foods will give you the proper fiber, iron and nutrients,\u201d Asche said. \u201cOverprocessed foods lack nutrients, so we\u2019re not satisfied when we eat them, and so we have a tendency to overeat.\u201d<sub><\/sub>    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8xfpt0q001e3b6m1f8wxtzr@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Another hack is to pair your new fitness routine with an activity you enjoy, Fennelly said. \u201cI tell my clients that once you leave here, find something else you enjoy to keep you active and engaged, such as pickleball or biking.\u201d    <\/p>\n<div data-uri=\"cms.cnn.com\/_components\/related-content\/instances\/cm8xgj0j900263b6mtg4gjqdl@published\" data-component-name=\"related-content\" class=\"related-content_full-width related-content_full-width--article\" data-article-gutter=\"true\">\n<div class=\"related-content_full-width__image image__related-content\">            <\/div>\n<\/p>\n<\/div>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8xfpt0q001f3b6mv4qtz2ss@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Just don\u2019t give up right away if those jeans are still a little tight. \u201cThe biggest benefit from exercising is that it boosts your mood,\u201d Fennelly said, \u201cespecially if you\u2019re prone to higher levels of stress. It\u2019s also the No. 1 thing you can do to increase your longevity.\u201d    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8xfpt0q001g3b6msmm8gpdj@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            \u201cAnd that\u2019s what we want, right?\u201d Asche said. \u201cIncreasing your longevity is the biggest reason to exercise, even more so than losing a little bit of fat.\u201d    <\/p>\n<p data-uri=\"cms.cnn.com\/_components\/editor-note\/instances\/cm8xfr7y4001l3b6mpmuuwiaj@published\" data-editable=\"text\" data-component-name=\"editor-note\" class=\"editor-note vossi-editor-note inline-placeholder \" data-article-gutter=\"true\">    <em>Melanie Radzicki McManus<\/em><em> is a freelance writer who specializes in hiking, travel and fitness.<\/em><\/p>\n<\/p>\n<div>This post appeared first on cnn.com<\/div>\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Editor\u2019s note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain. Summary Seeing benefits from new exercise routines typically takes at least two to four weeks, according to experts.&hellip;<\/p>\n","protected":false},"author":1,"featured_media":3310,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[120],"tags":[],"class_list":["post-3309","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"_links":{"self":[{"href":"https:\/\/hiddenhealthysecrets.com\/index.php\/wp-json\/wp\/v2\/posts\/3309","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hiddenhealthysecrets.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hiddenhealthysecrets.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hiddenhealthysecrets.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/hiddenhealthysecrets.com\/index.php\/wp-json\/wp\/v2\/comments?post=3309"}],"version-history":[{"count":0,"href":"https:\/\/hiddenhealthysecrets.com\/index.php\/wp-json\/wp\/v2\/posts\/3309\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hiddenhealthysecrets.com\/index.php\/wp-json\/wp\/v2\/media\/3310"}],"wp:attachment":[{"href":"https:\/\/hiddenhealthysecrets.com\/index.php\/wp-json\/wp\/v2\/media?parent=3309"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hiddenhealthysecrets.com\/index.php\/wp-json\/wp\/v2\/categories?post=3309"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hiddenhealthysecrets.com\/index.php\/wp-json\/wp\/v2\/tags?post=3309"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}