What kind of exercise is best? The one you’ll do…and keep doing!
The exercise you choose to do is personal. We have different preferences. Some love to run. Others hate it. Some love to swim. Others would rather bike. One person might love to go to the gym, another might detest it.
The best type of exercise for you is the one (or two or three) that you enjoy. That moves your body in a healthy way multiple times a week. That you can keep doing for the long haul.
Consistency is the key.
Ways to Help Exercise Consistently
People who are consistently able to stay in shape over a lifetime have this in common: workouts are part of their lifestyle. They’ve chosen to prioritize exercise and are consistent week in and week out, year in and year out.
Here are some ways to help keep exercise consistent:
- Choose activities you enjoy. If you hate running, don’t decide to run five days a week. Do you love to swim? Get a membership at a local pool or find the closest beach.
- Choose a time of day that works with your schedule most of the time. Personally, I know I’m way less motivated in the evening than in the morning. So I exercise in the morning.
- Give yourself a day or two off each week. It’ll help motivate you to work out on your “on” days. And sometimes, knowing you get to take a day off tomorrow can be the boost you need to get your workout in today.
- Don’t set a goal you’re unlikely to fulfill. Set a realistic goal, starting with baby steps if you have to.
- Make it accessible. This includes having the right gear—including gear for adverse weather if you love outdoor fitness, like I do.
- Keep your exercise activities within your budget. Buy used equipment. Shop sales. If the gym is what you need, take advantage of the first week of January and other key “intro” seasons with drastically reduced prices.
- If you need other people to help keep you motivated, find at least one workout buddy. Schedule your workouts together. Maybe your dog can be your workout buddy. Most dogs are eager to go with you for a walk or run as often as you’re willing…and need the exercise as much as you do!
Work Your Whole Body
It’s best to choose two or three different types of exercise that work different muscle groups and body systems.
We’ve all heard of cardio and strength or resistance training. Cardio refers to your heart, lungs and circulatory system. Most cardio workouts also include at least some of your muscular-skeletal system, which is strength.
It’s also important, if at all possible, to choose at least one activity that’s weight-bearing—meaning you’re on your feet. That’s important for bone strength, especially as we get older.
How Often and How Long?
The US government’s Office of Disease Prevention and Health Promotion (ODPHP) publishes Physical Activity Guidelines.
Here’s there recommended amount of daily physical activity for various ages:
- Children ages 3-5 should aim for at least three hours of active play throughout the day. This is super important for their growth and their physical, mental and emotional development.
- Kids ages 6-17 need at least an hour of moderate-to-vigorous activity daily. This includes activities that makes their heart beat fast and activities that use lots of muscle groups, like playing on the playground.
- Adults need at least 150 minutes of moderate-intensity cardio a week (and preferably 300 minutes). In addition, some strength or resistance workouts 2-3 times a week. That works out to 30-60 minutes 5 days a week or more. Which is why we want to choose something we enjoy! 🙂
What are “Moderate” Exercises?
We have lots of options for moderate exercise. Brisk walking (3 miles per hour or faster). Biking less than 10 miles/hour. Doubles tennis. Ballroom dancing. Water aerobics. Even general gardening.
150 minutes a week of any of those will contribute “substantial” health benefits in several areas. It’s better to spread the exercise out throughout the week (5 30-minute sessions). Each session can even be split, as long as each is at least 10 minutes long.
Even better? Up to 300 minutes—an hour for five days out of your week will contribute even more benefits to your overall health.
I’ve heard for years that we need at least three workouts a week. Stacking the minutes into only one or two days and the benefits are not nearly the same. I don’t know why that works, but somehow it does.
What are “Vigorous” Exercises?
Racewalking, jogging or running. Swimming laps. Singles tennis. Biking faster than 10 miles/hour. Hiking uphill or with a heavy pack. Gardening that includes hoeing or digging. Basically anything that raises your heart rate enough so it’s hard to carry on a conversation.
75 minutes a week of these can replace 150 minutes of more moderate activities. A good rule of thumb: 15 minutes of vigorous is worth 30 minutes of moderate.
For several years my exercise of choice was running. I could run 3 miles much faster than walk 3 miles. I no longer run due to a succession of minor injuries, but still enjoy walking almost every day. So I replaced my vigorous 30-minute workout for a moderate 60-minute workout.
It helps that in my current season of life, I have time to walk for an hour at a time. I realize not everyone does. That’s one of the reasons I liked running—the same benefits in half the time.
Include resistance training and stretching too
Part of those 150-300 minutes should include resistance or strength training a 2-3 times a week. These are activities that work the major muscle groups like weight training, push-ups, squats, etc.
Flexibility is also important, especially the older we get. Good old-fashioned stretching exercises are great. Pilates is a combo of stretching and strengthening that’s really effective too.
[NOTE: I know many people love yoga for its health benefits, but I don’t recommend it for spiritual reasons. I know that’s hugely controversial, but there it is. I’ve talked with and listened to both current and former Hindus, and they all testify to yoga being tied irrevocably to Hinduism.]
Gym or no gym?
Personally, I hate working out in a gym. I’ve done Pilates in my living room in the past, and currently have a resistance routine I do in my living room. Otherwise, I do my activity outside year-round, even through our Minnesota winters.
If you’re a lap swimmer or need to be in a class in order to stay motivated, by all means get a gym membership. But don’t forget, there are many, many benefits of being outdoors too that you can’t get from a gym.
When my kids were little, I had little choice but to A. join a gym (with child care) or B. get a treadmill. We bought a treadmill, and I used that for many years until I could leave them home alone during my runs.
If you absolutely can’t stand exercise but still agree to it because of your health, take advantage of podcasts and streaming services!
Other benefits beyond our health
One of my favorite things about being in shape at 60 is still being able to do all the outdoor activities I’ve always loved. Cross-country skiing. Canoeing—including the portaging we do up in northern Minnesota. Hiking a trail in the mountains.
At this stage of my life, one of my great motivators is being able to get on the floor to play with our little grandkids and keep up with our adult kids on family trips and outings.
Consistent exercise (or activity, if you don’t like that word) is one of those choices we make that draws dividends for years to come.
So what’s your plan?
If you’re inactive today, just start with something. Gradually work up to 30 minutes five times a week. Do what you like. Connect with a family member, neighbor or friend and do something together. Get a dog so you have an excuse to walk. Walk a neighbor’s dog if you don’t have one.
Are you already active? Maybe you can try something new for some variety (when I had to take up some biking during a foot injury, I found it wasn’t so bad after all!).
Really want an incentive? Sign up for a race, download a training plan and get to it. If you’re just getting started, sign up for a 5k. If that’d be too easy, go for a 10k or half marathon. Or a triathlon. Or a biathlon. They’re fun, many are for a good cause and you get a free t-shirt, mug or hat.
[I loved those years I was able to “compete” in long-distance races (“participate” is a much better word!). It was wonderful motivation and a supreme sense of accomplishment.]
Whatever you choose, do your best to be consistent and enjoy the many benefits of being fit!
Here’s more…
- Great News about Moderate Exercise and Longevity
- Exercise of All Kinds is Terrific for Brain Health
- Physical Inactivity is the #1 Health Problem of Our Time
- What Kind of Exercise Is Best? - January 10, 2025
- 116 Verses in the Bible that Talk About Light - December 10, 2024
- Water and Its Importance in the Bible - August 27, 2024
