The Healthiest Exercise Regimen

First question, even though the answer is obvious: Should you exercise for better health?

Of course, you need to do it!

Research consistently shows that engaging in regular physical activity is essential for maintaining good health and preventing various diseases.

Studies, such as those found on PubMed, highlight the numerous benefits of physical activity, from improving cardiovascular health to enhancing mental well-being​ (PubMed)​​ (PubMed).

Now, let’s dive into the classic debate: Cardio or resistance training for better health?

The answer is simple — both!

Combining cardio and resistance training is the most effective way to improve overall health and achieve fitness goals​ (NCBI)​.

Participants in all three exercise groups had an equal total exercise time, 3 days/week (aerobic: 60 minutes/session vs. resistance: 60 minutes/session vs. combination: aerobic 30 minutes/session plus resistance 30 minutes/session).

The results are that among individuals at an increased risk for cardio-vascular disease, as little as 8-weeks of combined training may provide more comprehensive CVD benefits compared to time-matched aerobic or resistance training alone.

But how much of each should you be doing?

Current recommendations for physical activity in adults are as follows: at least 150–300 minutes per week of moderate-intensity cardio and 75–150 minutes per week of vigorous-intensity aerobic physical activity.

Adults should also perform resistance training of moderate intensity or higher that involves all major muscle groups for 2 or more days per week.

The elderly should perform additional balance training and fall prevention exercises more than 3 times a week.

Children and adolescents should perform at least 1 hour of moderate-to-vigorous physical activity daily, which includes vigorous aerobic activity at least 3 days per week.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6536904/

Now, here’s a little bonus: Is the daily step count important?

It seems like the more, the better, even though there is no precise dose-response relationship yet.

But it seems like you should go at least as high as 10,000 steps a day (PubMed)​.

Remember, the journey to better health is a marathon, not a sprint.

Stay active, stay consistent, and enjoy the process.

Work hard and reap the reward!