Do you have a go-to workout or sport, or do you thrive on variety? Personally, I lean towards the former; once I discover an activity I enjoy, it often becomes my staple for years. Throughout my twenties, I primarily focused on running and yoga, later incorporating barre. More recently, my workouts have been predominantly dance, with a sprinkle of walking, biking, and hiking. However, not all fitness activities provide the same health benefits. While any movement is better than none, certain workouts yield greater cognitive advantages, while others excel in enhancing cardiovascular health. Just as we obtain diverse nutrients from various fruits and vegetables, it stands to reason that we should seek out different benefits from our exercise routines.
If you’re ready to diversify your fitness “menu,” here are five activities recommended by a Harvard Medical School study. These exercises not only help maintain weight but also improve physical performance, bolster bone health, protect your joints, and even stave off memory decline. Harvard suggests aiming for 30 minutes of cardio each day, along with two anaerobic sessions weekly.
Without further delay, here are the recommended activities. (Surprisingly, none of my usual workouts, including running and yoga, made the cut!)
Four Physical Activities Endorsed by Harvard
- Swimming
Long regarded as one of the most advantageous sports, swimming boosts your metabolism and strengthens muscles while being gentle on the joints. Many find the experience meditative, allowing them to escape the hustle and bustle of daily life. There’s nothing quite as revitalizing as a swim on a hot summer day. - Tai Chi
Not every physical activity needs to be high-intensity. Tai chi is excellent for improving balance, an aspect that tends to decline with age. Falls can have serious consequences for older adults, making exercises like tai chi more critical than one might assume. Additionally, tai chi promotes relaxation and enhances mental well-being. - Weight Training
According to the study, building muscle increases calorie burn, which simplifies weight management. Weight training is also beneficial for maintaining cognitive function as we age. It’s perfectly acceptable to start with light weights and gradually increase your repetitions until you can comfortably lift ten times. - Walking
Harvard highlights walking as a vital activity for staying fit, reducing cholesterol, promoting bone health, and enhancing heart function. It also decreases the risk of various diseases, including diabetes, while improving memory. Aim for 30 to 60 minutes of walking several times a week for optimal benefits.
