The Importance of Consistent Exercise and Alternative Activities to Consider

The Importance of Consistent Exercise 

Exercise is widely recognized for its key role in maintaining overall health. Regular physical activity enhances various aspects of well-being, including weight management, sleep quality, disease prevention, and energy levels. Research has shown that regular exercise provided significant evidence for primary and secondary prevention of chronic diseases, such as cardiovascular disease and diabetes.² The Mayo Clinic recommends adults perform around 150 minutes of moderate exercise or 75 minutes of vigorous exercise every week at least to maintain (and improve) their health.³ While many medical students may feel overwhelmed with their demanding schedules, it remains crucial for students to also prioritize self-care. 150 minutes of exercise can be attained through daily 30-minute exercise in the form of various activities. This article will explore alternative ways for students to achieve their exercise and health goals.

Types of Exercise 

While there are many different exercises, there is no best exercise. Some exercises and activities better suit some individuals more than others. Traditional exercises such as swimming and running are great for improving cardiovascular health, while weight training will aid in improving one’s strength. Harvard Health Publishing states that some of the best forms of exercise include activities such as swimming and tai chi.⁴ One of the most important aspects to consider whether one enjoys the activity and will do it consistently.

There are many different forms of exercise and activities. The below table is an example of various factors to consider when deciding on an exercise. Whether one’s goal is to focus on improving cardiovascular health, strength, flexibility, or balance, there are a number of activities which will aid in helping to meet these goals. Traditional exercises such as running, swimming, and weight training are all effective activities that improve endurance, strength, flexibility, and more. 

Table 1. General Types of Exercises and Examples 

Based off an article from Harvard Health Publishing.⁵ 

Alternative Exercises and Activities to Consider 

There are many traditional exercises that can be considered. However, if these do not seem appealing, some other activities to consider are pickleball, Pilates, yoga, high intensity interval training (HIIT), kickboxing, cycling, and more. These are some of the trendier activities that many people partake in to improve their health. Table 2 below highlights a list of these alternative activities, categorized by the types of exercise they support. Class-based exercise such as Pilates, yoga, kickboxing, and cycling offer physical health benefits, while also providing social advantages. These group settings offer exercise and provide members with a community that motivates them to keep up their hard work. Exercise does not always have to come in the form of traditional activities such as walking and weight training. Exploring other options also provides ample opportunities to improve one’s health.

Table 2. List of Alternative Exercise Activities to Consider 

This is not an exhaustive table, just suggestions. Many of these activities are easy to learn and have supportive communities. Activities such as volleyball are easy to access and low cost, as many local community centers may offer weekly open gym sessions for all levels. Activities such as cycling, Pilates, and kickboxing may be more expensive to access, but there may be ways to access more affordable classes through apps such as ClassPass. Even yoga may offer free weekly classes outside through local community organizations. Pickleball in-particular is another activity that is growing exponentially with many new public courts being opened nationwide. This is a simple sport that also allows for many opportunities to socialize. Running can also be more enjoyable with others, and many areas now have local run clubs. These run clubs improve the socialization aspect of running, while also making running safer as they run in groups.

Summary 

Maintaining a consistent exercise routine each week is essential for improving overall health. Engaging in 150 minutes of moderate exercise or 75 minutes of vigorous exercise weekly will aid in improving and maintaining one’s well being. Consistent exercise improves primary and secondary prevention of chronic diseases, and there are many different activities that should be considered. Finding an activity someone enjoys and will do consistently is the key to improving the amount of exercise someone does. Some alternative activities to consider aside from the traditional running, swimming, and weight lifting are: yoga, Pilates, pickleball, kickboxing, and more. This article highlights the crucial health benefits of regular exercise and offers insight into both traditional and alternative activities that can support different fitness goals. Whether you prefer aerobic exercises, strength training, or balance and flexibility improvement, there are plenty of engaging activities to explore. 

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