If I am going to do one kind of exercise, what is the best kind of exercise?
There is no such thing! It is actually best for your body,mind, and spirit to mix it up within a consistent routine. Per the American College of Sports Medicine, the 4 components of a complete exercise program are:
- Strength training – meaning using weighted equipment 2-3 times per week
- Cardiovascular training – exercise that gets your heart rate up such as walking, running, aerobics, biking, swimming 60 min vigorous or -250 minutes moderate per week.
- Flexibility – daily
- Nuero – motor exercise- this is gyrotonic, dance, yoga, pilates, racket sports – 2 times per week.
But, if you are just starting out and wish to keep it simple read below for a few tips.
- Before starting an exercise program, ask your physician and/or seek an exercise professional, like me, for guidance!
- Choose maybe just one activity that you enjoy to begin and write it into your weekly schedule 2 to 3 times per week for 30 minutes.
- Exercise does not only mean formal exercise. It can also mean walking your dog, playing with your kids or grandkids at a park, gardening, housecleaning, etc. Most importantly, you are moving!
If you are already active or an athlete:
Mix it up! It is really healthy to do more than 1, 2, or 3 kinds of training. Your mind will appreciate the challenge and your body will respond more efficiently in your activity of choice. If you cross train with activities that are the complete opposite you will perform better. For example, if you are a cyclist, runner, or swimmer, you are only working in the sagittal plane of movement. You need to do lateral and twisting movements or you’ll get too tight in the muscles you use often. If you are a ballerina, you will increase your turn out in your hips if you also work your internal rotation of the hips.
https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines#:~:text=ACSM%20and%20CDC%20recommendations%20state,on%20three%20days%20per%20week.
