12 Local Workouts to Boost Your Body and Mind
Get stronger, stress less and feel your best!
By Allison Kenien
Self-care can be surprisingly stressful. Moms are already busy, so finding time for meditation, journaling, breathwork, and exercise can feel overwhelming. So, rather than trying to care for your body and mind separately, why not double up and choose workouts that do both?
Research suggests that regular physical activity can significantly reduce symptoms of anxiety, depression, and stress while also improving cognitive function and overall well-being. Here are several ways to combine movement and mental wellness into one sustainable routine.
Outdoor Workouts That Improve Your Mood
Caring for your physical and mental health together can be as simple as taking your workout outside. Being in nature, especially in green spaces, is linked to lower stress levels and improved emotional well-being.
There are plenty of free and low-cost ways to get active outdoors, from yoga in the park to community biking events. These activities not only support physical fitness but also provide opportunities to connect with others and enjoy the fresh air.
For an even more therapeutic approach, try “forest bathing,” which emphasizes slow, mindful time in nature. While there are local offerings, you don’t actually need a formal program: a quiet walk through a park without distractions can offer many of the same mental health benefits.
Outdoor Programs
Shinrin Yoku NY Forest Therapy Nature Immersion
Various Locations
Shinrin Yoku NY offers public forest bathing sessions at local parks for $25-$30 per person for ages 14 and up. If you’d like to have a session with your kids, you can schedule a private walk for your family and friends.
Syracuse Bike Party
Syracuse
Known for their themed rides and fun costumes, Syracuse Bike Party meets on the last Saturday of every month at Clinton Square in Downtown Syracuse.
Photo by Vivian Cai on Unsplash.com
Goat Yoga: Hidden Horseshoe Farm and Sanctuary
Auburn
Contact hiddenhorseshoefarmauburn@gmail.com
Enjoy the countryside, movement, and goats! The goat yoga trend is accessible in CNY at Hidden Horse Farm and Sanctuary, a small, private farm in Auburn. While you’re there, check out their farm shop for fresh eggs, vegetables, soaps, salves, and more.
Self-Defense Training Brings Strength and Security
Fitness isn’t just about physical strength. It’s about confidence, too. Self-defense classes combine cardio with skills that will leave you feeling more in control and secure.
Along with the benefit of feeling safer, martial arts and kickboxing classes can improve emotional regulation, resilience, and self-esteem.
Self-Defense Programs
Impact Martial Arts & Fitness - Team Manlius
Manlius
The kickboxing program at Impact, Krav-Fit, is a high-intensity aerobic workout that blends techniques to get you in shape fast with effective self-defense skills. It’s a good way to lose weight, lower stress levels, and gain confidence in your ability to protect yourself.
SPG Fight Club
Liverpool and North Syracuse
This female-focused fight program aims to teach women how to defend themselves by having fun at all experience levels. You do not need to fight to be part of the program, and styles include traditional kickboxing, Kenpo, Muay Thai, and boxing.
Jiu Jitsu Class at Vien Jiu Jitsu, Manlius | Photo by Lauren Wojtalewski
Vien Jiu Jitsu
Manlius
Sign up for women-only classes that teach Jiu Jitsu, a sport martial art and combat sport that focuses on ground fighting and submission holds. The instructors strive to help women feel safe and empowered.
Creative Classes That Give You Confidence
If traditional workouts feel repetitive, creative movement like dance or aerial fitness offers a more expressive approach to exercise. These forms of movement often combine physical exertion with mindfulness, coordination, and creativity, strengthening the connection between mind and body.
They also introduce something many adults lack in their routines: play. Trying something new, even if it feels uncomfortable at first, can build confidence and increase overall enjoyment, making it more likely you’ll stick with it.
Creative Movement Programs
Deviant Dance Company
Manlius
Deviant Dance encourages individuals to explore their passion for movement and unleash their creativity in a supportive and empowering environment. They offer cardio dance, pole, barre, chairlesque, and more.
Aeriform Studio
Syracuse
Dance through the air, literally. This studio focuses on aerial techniques using poles, aerial silks, and lyra hoops.
OCM BOCES
Syracuse and Liverpool
OCM BOCES regularly provides dance classes for adults, including styles that aren’t always available at traditional dance studios. Their program has recently offered ballroom, belly dancing, country two-step, and swing dance.
Social Fitness Supports Happiness
Sometimes the biggest barrier to fitness is simply doing it alone. Social workouts—like mom-focused fitness groups or family yoga—combine movement with connection, making it easier to stay consistent and motivated.
Whether you’re meeting other moms for a stroller workout, joining a group class, or bringing your kids along to a family-friendly yoga session, these programs create a sense of community. And that support can be just as important for your mental health as the workout itself.
Social Fitness Programs
November Project
Syracuse
instagram.com/novemberprojectsyracuse
The November Project is a free, grassroots fitness movement aimed at community building through high-energy, early morning outdoor workouts. The Syracuse group meets on Wednesdays at 6:15 a.m. at Thornden Park. Visit their Instagram page before attending to confirm details.
Yoga for Kids of Central New York
Syracuse
Family-friendly Yoga classes meet once per month. Classes are best for kids ages 3 – 7 and their parents or caregivers.
Prenatal and Postnatal Fitness
Liverpool
cnydoulaconnection.com/prenatal-yoga.html
These classes are intended to support a healthy pregnancy and postpartum by helping to alleviate discomfort with gentle, modified yoga poses and breathing exercises.