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.
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:
- Better weight management
- Reduced risk of cardiovascular disease
- Reduced risk of developing type 2 diabetes
- Improved bone density
- Increased muscle strength
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:
- Start your day with a walk – If you work from home, go for a quick stroll before starting your day.
- Break up your commute – Get off a stop earlier on public transport and walk the rest of the way.
- Take a walk before entering the office – Park further away or take a quick lap around the block.
- Walk and talk – Have walking meetings with colleagues or take calls while on the move.
- Take the stairs – Skip the elevator and opt for an extra movement boost.
Beyond steps: increasing intensity for better fitness
Once good exercise movement habits are in place, increasing intensity to maximise health benefits.
This could mean:
- Adding short jogging intervals to your walks
- Incorporating bodyweight exercises like squats or lunges
- Engaging in strength training to improve endurance and muscle tone
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:
- Standing to read a document or taking a phone call, logging into a team’s meeting online.
- Taking a bathroom break separately to filling up a water bottle.
- Reaching across your body to reach a document on the opposing side of your desk rather than reaching out with the same side hand.
- Standing at the desk doing 5 squats or calf raises.
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:
- General mood improvement
- Increased motivation
- Encouraging healthier food choices
The best exercise is one you enjoy—because consistency is key.
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.