The Best Exercise For Health, Fitness, and Longevity
Examples: Brisk walking, running, swimming, cycling, dancing.
2. Strength Training:
Builds muscle mass and strength, which improves metabolism and helps maintain bone density.
Examples: Bodyweight exercises (push-ups, squats, lunges), weight lifting, resistance bands.
3. Low-Intensity Exercise (Zone 2 Training):
Emerging research suggests this can be particularly beneficial for longevity.
Focuses on exercising at a low intensity level to improve mitochondrial function and metabolic efficiency.
Examples: Walking at a conversational pace, cycling at a moderate effort.
4. Activities that Combine Cardio and Strength:
High-Intensity Interval Training (HIIT) alternates periods of intense activity with rest or lower-intensity exercise, offering a time-efficient way to get both cardio and strength benefits.
Team sports like tennis, basketball, or soccer also provide a good mix of cardio and strength training.
For optimal results, consider incorporating a variety of these exercises into your routine. Here’s a general guideline:
Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week [5].
Strength train all major muscle groups at least twice a week [5].
If you’re new to exercise, start gradually and increase intensity and duration as you get fitter.
Additional factors to consider:
Enjoyment: Choose activities you find enjoyable so you’re more likely to stick with them in the long run.
Overall health: Consult your doctor before starting a new exercise program, especially if you have any health concerns.
Balance: Aim for a well-rounded routine that addresses different aspects of fitness.
Remember, consistency is key! Even moderate exercise regularly is far more beneficial than intense workouts you rarely do.