Introduction
New York City offers a wide variety of exercise activities for visitors and residents alike. With its extensive park system, waterfront access, and vibrant fitness scene, NYC is a great place to stay active while traveling. Exercising while visiting New York provides many benefits beyond burning calories and staying in shape.
Regular physical activity helps counteract some of the negative effects of travel, like jet lag, disrupted sleep schedules, and unhealthy eating. Exercise boosts energy, relieves stress, and improves sleep quality (https://chuzefitness.com/blog/benefits-exercise-while-traveling/). It also helps your body adjust to new time zones more quickly (https://qz.com/1446215/why-you-should-be-exercising-while-traveling-and-why-youre-not).
In addition, exercising in a new city allows travelers to explore and experience the destination more fully. It can lead to a greater sense of connection and appreciation for the place (https://www.quora.com/What-are-the-benefits-of-traveling-and-exercising). From scenic runs along the Hudson River to yoga in Central Park, working out in NYC is sightseeing and adventure rolled into one.
Walking
Walking is one of the most accessible forms of exercise in New York City, with plenty of scenic routes to explore. Some popular walking spots include:
- The High Line - This elevated park built on old railroad tracks offers beautiful city views as you walk above the streets of Manhattan's West Side.
- Central Park - At over 800 acres, Central Park has plenty of paths to walk, from tranquil woodland trails to the bustling loop drives.
- Brooklyn Bridge - Walking across the iconic Brooklyn Bridge is a great way to take in views of the Manhattan skyline and East River.
In addition to being free and requiring no equipment, walking has many health benefits. Regular walking can help improve cardiovascular health, strengthen muscles, maintain bone density, and manage weight (source). Walking is considered a weight-bearing exercise, which is important for building strong bones. It also helps improve balance and coordination.
With an abundance of walkable neighborhoods and parks, New York City is an ideal place to incorporate more walking into your daily routine. Be sure to wear comfortable shoes, walk at a brisk pace, and stay hydrated.
Running
New York City offers some of the best places in the world for runners of all levels. Three of the top spots are Central Park, Hudson River Park, and Prospect Park. According to Run Street, Central Park is the premier running destination in NYC, with a 6 mile loop circling the park. Runners enjoy the scenery, people watching opportunities, and convenience of Central Park. Hudson River Park along Manhattan's West Side provides a nice waterfront running path with views of the Hudson River according to Challenge in Motion. Finally, Brooklyn's Prospect Park is a top pick for its long loops, hills, and scenery.
NYC also has an active running club scene. Some of the most popular clubs include New York Road Runners, North Brooklyn Runners, and Black Roses NYC. Running clubs provide training programs, group runs, races, and a sense of community. They help runners of all levels meet their goals and enjoy the social aspects of the sport.
Cycling
Cycling is a popular exercise activity in New York City thanks to its many scenic routes and bike lanes. Central Park has a 6-mile loop that is perfect for leisurely bike rides or more intense cycling workouts. The park's paved paths are mostly flat and have beautiful views of wooded areas, lakes, and rock formations. For a longer ride, head up to the Hudson River Greenway which is a 32-mile path running along the Hudson River from Battery Park to the George Washington Bridge (https://transalt.org/section-collections). This car-free route offers cyclists gorgeous views of the river and city skyline.
To make cycling in NYC easy, sign up for a Citi Bike membership. Citi Bike is New York's bike share system with over 12,000 bikes at more than 750 stations across Manhattan, Brooklyn, Queens and Jersey City. You can pick up a bike from any station and return it to any other station when you're done with your ride. Citi Bike offers single ride passes or monthly and annual memberships (https://www.thrillist.com/lifestyle/new-york/biking-in-nyc-guide). With plenty of stations throughout the city, it's simple to find a Citi Bike for exercise activities like riding through Central Park or up and down the Hudson River Greenway.
Yoga
Yoga is one of the most popular exercise activities in New York City, with hundreds of studios offering classes for all levels and styles. From Vinyasa and Hatha flows to heated Bikram practices, New York has it all. Here are some top studios for yoga in NYC:
For a traditional Hatha practice focusing on alignment and breathing, check out Iyengar Yoga Studio NYC. Their expert instructors provide individual attention in intimate class settings. This is a great studio for beginners looking to learn the foundations of yoga.
If you prefer flowing Vinyasa classes set to upbeat playlists, Y7 Studio offers high-energy sessions in a nightclub-like atmosphere. The candlelit rooms create an immersive experience as you flow from pose to pose.
For outdoor yoga with stunning city views, head to Pier 25 along the Hudson River or Bryant Park in midtown. These free public classes are open to yogis of all levels during spring, summer and fall.
With so many wonderful studios, New York City has yoga classes to meet every need and style. From relaxing restorative practices to vigorous heated flows, the yoga scene has something for everyone.
Swimming
Swimming is one of the best full-body workouts you can do in New York City. The city operates over 50 public pools open to residents during the summer months. According to the NYC Parks Department website, there are 33 outdoor pools and over 20 indoor pools available across the five boroughs.
Swimming provides numerous health and fitness benefits. It works all the major muscle groups in the body including arms, legs, shoulders, back, and core. The resistance provided by the water makes swimming an excellent strength training exercise. It gets your heart rate up, improving cardiovascular endurance. Swimming is also a low-impact activity, putting less stress on joints compared to high-impact exercises like running.
In addition to physical benefits, swimming can reduce stress and improve mental health. Floating in the water has a calming, meditative effect. The repetitive motions involved in swimming can help clear your mind after a long day. Swimming is a social activity that allows you to meet new people if you join a class or team.
With so many public pools throughout the city, swimming is one of the most accessible and beneficial exercise activities you can do in New York.
Rock Climbing
Rock climbing is a popular activity in New York City with several indoor climbing gyms located throughout the boroughs. Indoor climbing gyms provide a great way to experience this adrenaline-pumping sport in a more controlled environment than outdoor climbing.
Some of the top indoor rock climbing facilities in NYC include Brooklyn Boulders, The Cliffs, and Central Rock Gym. These gyms offer climbing walls with varied routes and difficulty levels to accommodate beginners as well as experienced climbers. They also provide climbing classes, private lessons, camps, and youth programs.
The unique physical and mental challenges of rock climbing make it an excellent form of exercise. Climbing works the whole body, improving strength, endurance, flexibility, and coordination. It also provides cardiovascular benefits, burns calories, and helps build lean muscle mass. Mentally, rock climbing promotes concentration, problem-solving, and perseverance as climbers determine the best path up the wall.
With its abundance of top-notch indoor climbing facilities, New York City offers outstanding opportunities for rock climbing exercise and enjoyment year-round.
Dance Classes
Dance classes are a great way to get moving and improve your cardio in New York City. From hip hop to ballet, there are dance studios across the city offering classes for all levels. Some popular styles of dance classes available in NYC include:
- Ballet - Ballet is a graceful dance form that improves posture, flexibility, and balance. Great for beginners, studios like Ballet Arts and Steps on Broadway offer adult ballet classes at various levels.
- Jazz - Jazz dance incorporates fancy footwork and expressive movements. Broadway Dance Center has drop-in jazz classes for adults of all experience levels.
- Hip Hop - High energy hip hop classes are a fun way to work up a sweat. Peridance Capezio Center and Alvin Ailey have beginner hip hop classes around the city.
- Contemporary - Blending ballet and modern techniques, contemporary dance classes focus on fluidity of movement. The Ailey Extension offers contemporary classes for adults.
Dance is great for cardiovascular exercise. The constant movement in dance classes gets your heart pumping and improves endurance. Switching up dance styles also works various muscles in new ways. Many studios offer beginner-friendly classes, so dance is a great option if you're new to exercise or looking to change up your normal workout routine.
Boxing
Boxing is a great full-body workout that can help you get in fighting shape. Some of the top boxing gyms in NYC include:
Overthrow Boxing Club in the Lower East Side is known for its energetic vibe and excellent training. Many competitive fighters train here (https://nyfights.com/new-york/best-boxing-gyms-nyc/).
Kingsway Boxing & Fitness in midtown Manhattan offers classes for all levels. Their trainers have decades of experience (https://www.curbed.com/article/best-boxing-gyms-nyc.html).
Boxing provides many benefits beyond self-defense. It improves cardiovascular health, builds lean muscle, boosts coordination and burns calories. The challenging workout will push you past your limits mentally and physically.
Conclusion
New York City offers a wide variety of exercise activities to stay active and healthy. From walking through Central Park to swimming laps at a local pool, there are many options to get your heart pumping.
In summary, some top exercise activities in New York include:
- Walking - With iconic parks and neighborhoods to explore, walking is a great way to move through the city.
- Running - Runners can enjoy paths along the Hudson River or through Central Park's loop.
- Cycling - NYC has expanded its bike lanes, making cycling a convenient option.
- Yoga - Numerous yoga studios and classes can be found across the boroughs.
- Swimming - Public pools and gyms with pools offer open swim times.
- Rock Climbing - Indoor climbing gyms offer classes and open climb sessions.
- Dance Classes - From ballet to hip hop, dance classes abound in NYC.
- Boxing - Hit up boxing gyms for classes or open gym hours.
Some final tips for exercising in New York City:
- Take advantage of free outdoor options like public parks.
- Try out ClassPass for flexibility across gyms and studios.
- Bring headphones for motivation during solo workouts.
- Pack lightweight, breathable clothes that allow movement.
- Stay hydrated and refuel with healthy snacks.
New York City offers no shortage of ways to get your sweat on! Try out a variety of activities to stay fit and have fun exploring the city.
