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There’s a scientifically proven way to decrease your chances of dying from any cause and improve your quality of life.
You’ve probably heard of it before, and you might even know from the first line of the article what I’m talking about…
It’s exercise, and maybe that’s enough for you to want to leave this article. Hopefully it’s the opposite response, but if you do want to leave just hear me out until the end of the introduction.
If you have ever wanted to feel better, live longer, or get more out of life: you simply must exercise.
To experience the benefit and increase your chances of a longer, more vibrant life, there are three main components of exercise to include into your weekly routine, and they might be easier to implement than you think.
The first component is Cardiovascular Exercise
Cardiovascular exercise is anything that you can do that increases your heart rate to a state that is higher than your resting heart rate.
This exercise can be walking, jogging, cycling, punching your arms, using an arm cycle, or any other form of continuous physical activity that you can sustain that increases your heart rate. There are several ways to do this via programs such as interval training or steady state exercise, but if these are foreign terms to you just start moving.
Even if you don’t meet the fully recommended weekly dosages something is certainly considered better than nothing. Maintaining and gradually increasing your activity over time will still provide benefits to health.
The benefits of cardiovascular exercise on health include improvements to blood pressure, blood glucose regulation and inflammation, as well as modest effects on weight loss if implemented regularly (or in conjunction with dietary changes).
The guidelines to benefit from cardiovascular exercise are:
At least 3–5 days per week (or more) of Cardiovascular Exercise
Intensities shoulder be moderate (breathing heavier but able to speak in whole sentences) or vigorous (speaking in a few words at a time but not losing your breath further) in nature
Cardiovascular exercise should total 150 minutes per week of moderate exercise, or 75 minutes per week of vigorous exercise, or an equivalent combination of both
For walking, aiming to reach a step count of >7000 per day is beneficial
Exercise sessions should be at least 10 minutes continuously
The second component is Resistance Exercise
Resistance exercises are any exercises performed against an external resistance.
Typically people will think of expensive gym memberships, complicated weightlifting exercises, or bodybuilders swinging dumbbells; but resistance exercise can be performed anywhere from home to the outdoors (or to the gym if you are willing and able). Any resistance can be useful, and while weight sets are certainly effective, even inexpensive solutions such as rubber exercise bands, large water containers, or even your own bodyweight can be used initially.
To receive the benefits from resistance training, guidelines recommend:
Performing resistance exercise on 2–3, non-consecutive days of the week
Moderate intensity (hard enough to generate fatigue or a mild burning sensation but not total inability to continue activity)
Including exercises for each major muscle group in the body
2–4 sets (a collection of reps in a single performance of an exercise) per exercise
8–12 repetitions per set of each exercise
Resting 2–3 minutes between each set
Gradually progressing the amount of resistance (1–2kg per exercise) or repetitions (1–2 per set) when able
The third and final component is Mobility Exercise
Mobility Exercises can be considered anything that improves your body’s ability to move.
This can include anything that improves balance, co-ordination, flexibility of muscles, joint mobility, or any other component of moving well. Yoga, Pilates and Tai Chi are all considered good options, as is stretching.
Something that is often neglected is practicing exercises involving motor skills such as coordination (?juggling), functional activities (?climbing stairs, sitting and standing from a chair) and balance exercises, which are typically more important to include for older adults.
To take advantage of this type of exercise, the recommendations are:
For flexibility and mobility exercises, 2–3 days per week is effective with increasing benefit when done daily
Repeating or holding stretches or mobility exercises for up to 60 seconds can be beneficial, and is recommended for all major muscle groups. These movements can be held (statically) or done with movement (dynamically).
For motor skill/functional training optimal dosages are not known in terms of enhancing health and longevity, but for skill and practical development anywhere from 2–3 days per week up to daily for 20–30 minutes is likely beneficial.
Exercise is an essential part of living well.
If it were a drug, it would be the most prescribed and most consumed by far, due to its benefits in weight management, improving health, and improving quality of life.
The only barrier to its use is time and effort — but the results are more than worth it.
Starting an exercise routine can feel overwhelming, especially if you’ve tried and struggled in the past.
The path to better health
begins with simple steps: moving more with cardiovascular activities, building strength through resistance exercises, and improving mobility with stretches or balance work.
along the way, you’ll gain confidence and notice your body becoming stronger, more capable, and more agile
the end result is a healthier, more vibrant version of yourself, equipped to enjoy life fully and meet its demands with energy and resilience.
If you're ready to start your journey to improved health, book your initial assessment
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Footnotes:
If you are experiencing or have any diagnosed health conditions or illnesses please consult a trusted medical professional prior to commencing exercise.
The guidelines used in this article are those published here by the American College of Sports Medicine