The best exercise regime

Does it exist?

HIIT and CrossFit, yoga and pilates, martial arts, running, swimming, powerlifting, dancing, team sports…

There is a myriad of physical activities to choose from. While the benefits of regular exercise are indisputable, the question remains: which type of exercise is the best for a healthier and longer life? An obvious answer seems to be ‘the one you enjoy and will actually stick to’. In reality, it is a little more complicated than that.

Similar to diet or finances, diversification is key when it comes to exercise. An effective workout regime should combine different types of exercise to address different health and longevity goals.

● Cardio training, physical activities that get your heart pumping, should be the base of your regime. According to the World Health Organisation, cardiovascular diseases were the leading cause of mortality in 2021. The cardioprotective and therefore longevity-increasing effect of moderate- to high-intensity exercise such as brisk walking, running, cycling, aerobics fitness, and dancing is undeniable. Tick off sufficient cardio training by reaching 150 minutes of moderate-intensity activity each week.

● Strength training, also known as resistance training, involves overloading your muscles. It is an essential component of a pro-longevity workout regime that minimizes aging-associated muscle wasting and bone frailty. By growing bigger muscles, you not only ensure conserved muscle functionality but also make your bones denser, reducing the risk of fractures as evidenced by several studies. Better yet, working out at home with your own body weight can be as beneficial as pumping iron at a gym. Aim for 2–3 upper and lower body strength sessions per week.

● Balance training, transferring body weight from one part to another, is an essential component of a fall-free life. As we get older, bone fractures from falls are a major cause of hospitalisation. Functional training aimed at improving stability often includes balance exercises. Tai Chi is another option to consider. You can even challenge your balance by standing on one leg during your lunch break or walking sideways when goofing around with the kids. Incorporate balance exercises in your training regime 2–3 times per week.

● Flexibility exercises help you maintain a good range of motion, and enable you to perform activities of daily living (such as reaching up to get a book from the top shelf). Avoid bouncy movements while stretching and do a short warmup beforehand. Aim to complete at least two 10-minute stretching sessions per week.

It might seem overwhelming to incorporate all these types of exercise into your daily routine, but it really shouldn’t be. In fact, you can fit multiple training modalities into the same session. Why not do some stretches or practice balance exercises after your cardio session? ‌If yoga is your thing, consider adding cardio and strength training, or if you are a runner, add some upper-body strength exercises.

An unexpected upside of diversifying your workout routine might be that you find it more enjoyable and easier to stick to. The constant changes and novel challenges can excite your brain and keep you motivated. Give it a shot!

Larisa Sheloukhova | Neurobiologist