You want to get fitter, but the idea of long workouts, packed gyms, and complicated programs feels exhausting before you even start.
Many people carry around a quiet guilt about exercise, knowing they should do more, while struggling to find time and motivation in everyday life. The result is often doing nothing at all.
That frustration is exactly what public health research tries to address. Not how to train like an athlete, but how ordinary people can stay reasonably fit without turning exercise into a full time project.
Less time, more effect
Daniel Berglind, a public health researcher at the Karolinska Institute in Stockholm, studies how physical activity fits into real lives.
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His research and personal habits are shaped by one idea: most people overestimate how much effort it takes to stay in decent shape.
According to Berglind, both strength and cardiovascular fitness can be maintained with surprisingly modest effort.
He emphasizes that short, efficient workouts are easier to stick with, especially when they require little planning, no travel time, and minimal costs. This is why he prioritizes training that can be done at home or quickly in a gym.
Why one machine stands out
When it comes to choosing equipment, Berglind points to one machine that consistently delivers more than most alternatives.
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The rowing machine activates large muscle groups across the body while also challenging the heart and lungs. This combination makes it unusually efficient compared to machines that focus only on cardio or only on strength.
It is also considered accessible for people with higher body weight, as it provides a seated, low impact workout that still burns energy and builds muscle.
A simple training mindset
Berglind’s broader recommendation is not about perfection, but consistency. A realistic routine might include:
- Two short strength sessions per week
- Simple equipment like weights, bands, or one versatile machine
The message from research is clear: doing a little, regularly, beats doing nothing at all.
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