The answer is reassuringly simple: There is no single best form of exercise.
The most effective exercise is the one you can do regularly and enjoy enough to maintain over time. A routine that fits your lifestyle will always be more beneficial than a demanding programme that becomes too difficult to sustain.
Fitness is about much more than weight loss
For many people, the decision to exercise begins with a goal of losing weight. While physical activity can help with weight management, its benefits extend far beyond the scales.
Regular exercise supports heart health, improves circulation, strengthens muscles and bones, helps maintain joint mobility and can improve balance and coordination. It also plays an important role in mental wellbeing, with research showing links between physical activity and improved mood, reduced stress and better sleep.
Being active regularly can also reduce the risk of several chronic health conditions, including cardiovascular disease, type 2 diabetes and some cancers.
Perhaps one of the greatest benefits of exercise is that it helps people stay independent and capable throughout life. Strong muscles, good balance and healthy cardiovascular fitness make everyday activities easier, from carrying shopping bags to climbing stairs or enjoying outdoor activities.
Walking
Walking may seem too simple to count as serious exercise, mostly because it doesn't require special shoes, a membership or anyone yelling encouragement at you, but it's one of the most accessible and beneficial ways to improve fitness.
A brisk walk increases heart rate, strengthens the cardiovascular system, improves circulation and helps maintain a healthy weight. It is also a low-impact activity, making it suitable for many people, including those who are new to exercise or returning after a period of inactivity.
One of walking's greatest advantages is that it requires no special equipment or expensive membership. It can be built into everyday life through activities such as walking to the shops, taking a stroll after dinner or exploring local parks and trails.
For people who are starting an exercise routine, increasing daily walking is often one of the simplest and most sustainable changes to make.<
Cardiovascular exercise
Cardiovascular exercise, often called aerobic exercise, includes activities that raise the heart rate and increase breathing. Walking, cycling, swimming, jogging, dancing and many sports all fall into this category.
Regular cardio exercise improves the body's ability to use oxygen efficiently. Over time, this can make everyday activities feel easier and improve overall stamina.
The good news is that exercise does not need to be exhausting to be effective. Moderate-intensity activities, where you are breathing more heavily but can still hold a conversation, provide significant health benefits.
For most people, consistency matters more than intensity. A regular 30-minute walk several times a week may provide greater benefits than occasional high-intensity workouts that are difficult to maintain.
Strength training is essential for healthy ageing
Strength training is sometimes associated with athletes or bodybuilders, but it is an important part of health at every age.
From about middle age onwards, we naturally begin to lose muscle mass unless we work to maintain it. This gradual loss can affect strength, balance and mobility over time.
Strength exercises help preserve muscle, support bone health, improve posture and make everyday movements easier, and can also reduce the risk of falls as we age. The good news is you don't need a gym or heavy weights. Bodyweight exercises such as squats, lunges and push-ups, resistance bands, or light weights can all be effective.
Health guidelines generally recommend including muscle-strengthening activities at least twice a week as part of a balanced exercise routine.
Flexibility and balance are important too
A well-rounded approach to fitness includes more than strength and endurance.
- Flexibility exercises help maintain comfortable movement and can reduce stiffness, particularly as we age. Activities such as stretching, yoga and Pilates can support mobility and body awareness.
- Balance exercises are also valuable, especially for older adults. Good balance helps reduce the risk of falls and supports confidence in everyday movement.
- Exercises that combine strength, flexibility and balance can be a useful addition to cardiovascular activities such as walking or swimming.
Variety helps build a lasting routine
Doing the same activity every day can become repetitive, and some people find they lose motivation over time. Including a variety of activities can make exercise more enjoyable while also providing broader health benefits.
A week might include walking, cycling, swimming, a strength session and a favourite recreational activity. The combination does not need to be complicated - the aim is simply to keep moving in different ways.
The best exercise
There is no single approach that works for everyone. Some people enjoy the social side of group classes or team sports. Others prefer the quiet of walking outdoors, swimming laps or exercising at home. Some people are motivated by goals and challenges, while others prefer movement that fits naturally into their daily routine.
The best exercise programme is one that matches your interests, abilities and lifestyle. If an activity feels realistic and enjoyable, you are far more likely to continue with it.
Starting small can lead to lasting change
A common mistake is trying to make too many changes too quickly. Starting with an ambitious exercise programme can lead to frustration, fatigue or injury.
A better approach is to begin with manageable steps and gradually increase activity over time. A short daily walk, a weekly swim or a few strength exercises at home can all be valuable starting points. As fitness improves, duration and intensity can be increased. The important thing is not how quickly you improve, but that you keep moving consistently.
Exercise doesn't have to be complicated or extreme to make a difference. Small, regular choices can improve fitness, protect health and help you enjoy a more active life for years to come.
Sources
- World Health Organization
- Australian Government Department of Health and Aged Care.
- Heart Foundation Australia.
If you intend to take any action or inaction based on this information, it is recommended that you obtain your own professional advice based on your specific circumstances.
