What is the best exercise you can do? The key to a consistent routine


What is the best exercise you can do? It’s a question I get a lot from patients.

My typical response is: What do you enjoy doing, and what do you dislike doing?

The key to consistent physical activity is finding an exercise you enjoy—because when you enjoy it, you’re more likely to stick with it.

Personally, I much prefer to be outside in the fresh air and sunshine, moving, rather than swimming in a pool.

Let’s explore some of the best exercises and discover how you can incorporate them into your routine in a way that feels enjoyable and sustainable—making movement a natural part of your everyday life.

Why shorter, more frequent movement is better

We have all heard the mantra of 10,000 steps a day.

But have you ever actually done it? That takes up a lot of time.

For me, it requires a solid, continuous hour of walking. 

For most people, finding an uninterrupted hour to exercise is unrealistic.

However, breaking it up into smaller portions throughout the day can be just as effective—if not more.

elderly couple taking dog for a walk

The science behind effective exercise

Research suggests that spreading activity throughout the day has greater benefits for both physical and mental health.

By elevating your metabolic rate multiple times a day, you can experience benefits such as:

Being present in your routine

Not all movement is equally beneficial.

Often, people are out walking with a dog leash in one hand and a mobile phone in the other, moving at a slow pace while distracted.

While any movement is better than none, mindful, intentional exercise—where we are fully engaged in the activity—offers far greater benefits for our overall health.

A big part of my goal in encouraging people to get outside is to help them disconnect from screens and be more present in their movement.

Many parents worry about how much time teenagers spend hunched over their phones, but as adults, we often fall into the same habit.

By being more aware of how we move and making small changes, like walking without distractions, we can turn everyday activity into something much more rewarding for both our bodies and minds.

Easy ways to increase your daily movement 

If 10,000 steps a day seems daunting, here are some practical strategies to integrate movement into your daily routine:

girl walking up the steps

Beyond steps: increasing intensity for better fitness

Once good exercise movement habits are in place, increasing intensity to maximise health benefits.

This could mean: 

As fitness improves, the body adapts, reducing muscle fatigue and improving posture—key benefits that go beyond just counting steps.

The importance of reducing static time

Medical research is starting to focus more towards reducing stationary/static time and increasing general movement.

Personally, this has always been my mantra as a myotherapist for over 15 years.

Small movements add up

Simple, everyday movements can significantly boost your physical output without requiring extra time:

All these little insignificant physical outputs start to add up to a better physical output without having large impacts of time commitments on our day.

The mental and emotional benefits of exercise

It is a lot easier to get motivated to undertake something we enjoy rather than something that we do not.

It’s incredible how it can improve your overall wellbeing by:

The best exercise is one you enjoy—because consistency is key.

man exercising in park

Final thoughts: what is the best exercise you can do? 

The best exercise is the one that fits into your lifestyle and that you genuinely enjoy.

By making exercise a natural part of your daily routine, you don’t need an extra hour carved out of your schedule—you just need to move more often and with greater intention.

Remember, it’s important to consult with a healthcare provider before starting any new exercise program, especially if you have existing health conditions.

By making exercise a regular part of your routine, you can enjoy the numerous benefits it offers for your heart and overall health.

Book an appointment with Lifecare today and take the next step toward a healthier, more active lifestyle!

Written by Jason Quigley, Clinical Myotherapist – Backfocus Physiotherapy

With a long history at elite national and international sport and a clinical approach to manual therapy, Jason applies a clinical reasoning and manual approach to aiding patients getting back to the best versions of themselves.