As we creep closer to the new year, it’s time to focus on getting our physical health in order. I don’t mean making some New Year’s resolution that you won’t keep. I do mean taking care of yourself in a meaningful way. 

Physical Fitness comes in several different forms, and I’ll cover a few of them in this article. Make sure that you’re committed to exercising and that you build time into your week to keep a routine. COVID has definitely made getting fit and staying fit harder, but not impossible!


Yoga is one of my favorite physical exercises to commit to since it also helps with the spiritual component. I was having pretty significant back trouble, and when I started doing Yoga I wasn’t sure my back would hold up. 

After two sessions of Hot Yoga, not only was my back doing better, but the pain had almost gone away completely. I also felt more connected to my mind, spirit, and body than ever before.

You can do most Yoga from the comfort of your own home, but make sure to have:

High-Intensity Interval Training (HIIT)

My cousin LOVES HIIT, and he’s jacked and knows what he’s talking about. It’s become more popular recently and a mainstream exercise regimen for everyday folks to follow.

Carve out about 30-40 minutes a day to get your exercise and stretch in to make sure that your body is warmed up and ready for the workout:

Some people like to include a jump rope or kettlebells in their workouts, but that isn’t a necessity. Start off simple and build your way up to the more complex routines.


Dance is an ancient art form that’s always been a great form of exercise and fun! The benefits are numerous and certainly outweigh any potential pitfalls (like not being able to dance).

It can be done at home and doesn’t require a lot of equipment (if any) or space. Just find a spot in your living room or bedroom where you can make a small dance studio and get to it.

There are many different types of routines you can follow that work the body, so tap into what speaks to your spirit and let loose:

Tap into any of these exercises to get to your goal weight or body type in 2022. Mix and match these routines or use them as solo workouts, either way, you will see the difference.

It’s usually beneficial to wake up early in the AM and do your routine before work to get your heart pumping and spirit invigorated for the day. Mix it with meditation and/or mindfulness and you will be kicking each day’s butt in no time.

Here’s to a happy and healthy New Year and life!

This post originally appeared on Philly’s 7th Ward.
Photo by DC_Studio, Envato Elements.
Mal Davis currently serves as a Stoneleigh Emerging Leader Fellow at the Center for Black Educator Development. In this role, he is increasing equity in the recruiting, training, hiring, and retention of high-quality educators that reflect the background of the students they serve. Malcolm is an educator who is passionate about advancing equity in the teaching workforce. Previously, he served as the Director of Talent at KIPP Philadelphia Public Schools, leading teacher recruitment and helping to hire men of color to teach and lead. Malcolm also worked as Director of School Support and Outreach at Selected, Inc. and as Associate Director of Recruitment at Uncommon Schools. He began his teaching career as a Citizen Schools Teaching Fellow in South Bronx, and he attended Philadelphia’s public schools as a student. Malcolm holds a bachelor’s degree in Music Business from Full Sail University.


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