Think beyond just the gym. The world is your playground. Explore the activity categories below for some ideas.

The best activities are those that help us achieve states of flow—when we're in the zone, nothing else exists, and we lose track of time.

When we think about fitness, we often picture lifting weights or running on a treadmill. However, fitness should go beyond the usual gym routine. It should encourage you to engage with your environment and interact with people in dynamic ways.

I've outlined several activity categories to showcase the diverse range of movements you can explore. While this list isn’t exhaustive, it’s a great starting point. Each category includes a Google map with examples of activities and locations where you can try them out in NYC. At the bottom of the page, I've also included a list of organizations that specialize in Invasion Games and Outdoor Pursuits within NYC, as these activities usually take place outside and don't have physical storefronts.

I believe that connecting with both activities and communities can inspire you to move more intensely and consistently. My aim is to help you discover a variety of activities and communities that will motivate and inspire you to stay active.

Activity Categories

Get to know the different styles of moving your body

Invasion Games

Games typically involving six or more players, where the objective is to work as a team to invade the opponent's territory and score, Examples include sports such as football, ultimate frisbee, soccer, and even paintball.

Scroll to the bottom of this page to see organizations that organize recreational games.

Outdoor Pursuits

Activities that involve exploring the world through human-powered movement, typically emphasizing locomotion across various types of terrain. Examples include walking, swimming, biking, rock climbing, and kayaking.

Scroll to the bottom of this page to find organizations that organize Outdoor Pursuits.

Strength and Physique

Activities that require movement of heavy loads.  

  • Physique building: lifting weights with the primary objective of burning fat and building muscle e.g body building and HIIT training

  • Strength: activities that require maximum effort lifts e.g. strong man and weight lifting

Dance and Acrobatics

Artistic and creative movement.

  • Dance: activities that involve moving rhythmically to music.

  • Acrobatics: Performing human feats typically high above the ground

Net and Wall Games

Games typically involving 2-6 players, where the objective is to volley an objective against a wall or over a net. Examples include: pickleball, badminton, wall ball and volleyball

Target Games

Activities that emphasize precision and accuracy. E.g. archery, darts, picnic games etc.

Rough and Tumble

Activities involving physical contact with an opponent. Examples include karate, wrestling, American Gladiator, boxing, etc.

Mindful Movement

Activities that emphasize movement as a means for connecting with oneself and  improving the mind body connection. Examples include: Yoga, Tai chi, Karate-Do, Walking Meditation.

Farming and Physical Labor

Building, assembling, creating or restoring things outside of one’s personal body.

Examples include landscaping, masonry work, chores and farming.

Explore

The best way to find out what activities you gravitate towards is to experience them firsthand. I call it Exercise Dating. Start exploring today, and as you engage in different activities, you'll become more in tune with your body. Over time, you'll refine your approach, making it easier to find activities that suit you.

Organizations to Support you

Outdoor Pursuits and Invasion Games are typically played outside and don’t have a physical location. To help you find opportunities to participate, I’ve compiled a list of organizations that host events and activities across the city.

Each organization is hyperlinked—click on them to visit their website.

Things to Consider

  • The human brain thrives in dynamic settings, engaging with people and environments in unpredictable ways. Whether it's finding the flow of a song, riding the current on a kayak, or responding to players on the field, we are often more motivated to move in lively environments. Even if you're not a very dynamic person, this doesn't have to be complex. Subtle environments, like a nature walk, can be far more motivating than walking on a treadmill. (Kaefer & Rittner, 2018).

  • No matter what activities you do, lifting helps to preserve muscle. This is especially important for people over 35, as muscle loss increases significantly with age. However, it is also crucial during younger years to: 1) establish good habits and 2) invest in your long-term health. The more fitness you build when you’re young, the more flexibility you have to accommodate muscle loss in older age.

    Muscle provides numerous benefits, including improved metabolic health, weight management, physical performance, injury prevention, bone health, aging gracefully, better posture and mobility, enhanced mental health, chronic disease management, and a more toned appearance. Building and maintaining muscle significantly contributes to overall health, wellness, and longevity.

  • Variety is essential for health and longevity, you don't wanna put all your eggs in one basket. Just like an investor you want to invest in several areas of movement.

    Ride your bike to work, walk during meetings, play games with friends, dance at social gatherings, and do your chores around the house. Eventually you want to make movement a way of life.

  • The beginning is hard; it takes 20 hours of practice to get noticeably good at a new skill, and this is when you are most vulnerable.

    Consider not just the activity itself but also who teaches it, who you do it with, and the surrounding community. You need people who will encourage and support you on your journey. If you didn't like an activity, was it the activity itself, or was it the environment ? The point here is to consider the importance of community.

  • Avoid comparing yourself to others. Focus on where you are and build up slowly and progressively from there. Let progress be your goal rather than perfection.

  • If you wait until you feel ready, you'll never begin. You need to start before you feel prepared and make adjustments as you go. Ironically, many people believe they need confidence to start, but confidence actually develops through experience. This means you must begin before you feel ready.

    *This doesn't mean being negligent or careless—find an expert to guide you along the way.

  • The map's purpose is not to provide a comprehensive list but to offer ideas for activities in NYC. If you find something you like that's too far from you, try searching for similar options in your neighborhood.

  • You can bring mindfulness to net and wall games, use rough and tumble activities to build your physique, and play invasion games outdoors. The point is that there is a lot of overlap between activity categories. Each category is designed to help classify activities for better understanding and to highlight which activities prioritize specific benefits.