Here’s some refreshing news for anyone who’s ever groaned at the idea of hitting the gym: you don’t have to. Really. Science says so.
There’s no “best” exercise, according to researchers who’ve studied physical activity for decades. That’s right — no gold medal for the treadmill or a blue ribbon for yoga. What matters most? Moving your body in any way that fits your lifestyle.
Whether it’s biking to the store, raking leaves, dancing in your kitchen, or walking the dog — it all adds up. Even brief bursts, like climbing stairs or dashing to catch the bus, can cut your mortality risk by as much as 40%.
Here is a list of easy and practical suggestions to include short bursts of movement throughout your day.
Taking a brisk walk during a phone call.
Carrying groceries instead of using a cart.
Throwing a ball around with your kids.
Parking a little farther from your destination.
Skipping the elevator and taking the steps.
The real magic happens when you go from doing nothing to doing something. A few extra steps a day can support your heart, brain, and immune system. And forget the 10,000-step myth. Experts say 7,000–9,000 is plenty — and even 3,000 is a solid start.
Researchers are still uncovering how movement benefits us — how working your legs can improve your lungs, kidneys, and more. But one thing’s clear: your body loves movement. And the best kind of activity? The one you’ll actually stick with.
So skip the guilt and forget the pressure to be an elite athlete. Move how you can, when you can — and don’t underestimate the power of everyday activity. Your future self will thank you.
