What are best forms of exercise?
In modern life we are often time poor so we may not be able to exercise as much as we would like. So which forms of exercise should we prioritise? In this article we explore aerobic exercise, anaerobic exercise and gentle parasympathetic activating exercises.These are three distinct forms of exercise with different health benefits which we will explore.
Aerobic exercise, such as jogging, cycling, and swimming, involves continuous, rhythmic movements that increase heart rate and oxygen consumption. Numerous studies have highlighted the positive impact of aerobic exercise on longevity and overall well-being. One study published in the British Journal of Sports Medicine found a significant association between regular aerobic exercise and a reduced risk of all-cause mortality (Lee et al., 2019). Aerobic exercise improves cardiovascular health by enhancing heart and lung function, lowering blood pressure, and reducing the risk of chronic diseases like cardiovascular disease and type 2 diabetes (Biddle et al., 2019).
Anaerobic exercise, on the other hand, involves intense, short bursts of activity, such as weightlifting, calisthenics (exercises using body weight) or high-intensity interval training (HIIT). Although the research on anaerobic exercise and longevity is limited compared to aerobic exercise, it has been shown to improve muscular strength, power, and endurance. A study conducted by the University of Exeter in the UK demonstrated that high-intensity resistance training can lead to significant improvements in muscle mass and strength, crucial for maintaining mobility and reducing the risk of falls, especially in older adults (Mitchell et al., 2017). The preservation of muscle mass and strength is essential for functional independence and a higher quality of life as individuals age. Furthermore, muscle strength has been associated with longevity and conversely low strength is associated with earlier death (Rantanen et al., 2011). This may partly be due to the decreased likelihood of falls in stronger individuals, a common cause of premature decline in the elderly.
Gentle parasympathetic activating exercises like yoga and tai chi focus on mindfulness, relaxation, and controlled movements. These exercises promote mental well-being, stress reduction, and improved flexibility. A study published in the Journal of Alternative and Complementary Medicine revealed that regular practice of yoga can decrease levels of stress and anxiety and improve mood (Li et al., 2018). Furthermore, research from the University of Oxford highlighted the benefits of tai chi, indicating that it can improve balance, reduce the risk of falls, and enhance overall physical function, particularly in the elderly (Taylor-Piliae et al., 2016). In a busy modern world this form of exercise could be argued to be the most important of the three. Many people are suffering from the adverse health effects of chronic stress, and thus investing in exercise that calms the nervous system down will help us to sleep better and reduce inflammation (something that is linked to most chronic health issues).
Ideally we should try to incorporate a combination of aerobic, anaerobic, and gentle parasympathetic activating exercises into our routine. A study in the UK, published in the Journal of Aging and Physical Activity, examined the effects of a exercise program combining aerobic, resistance, and flexibility exercises on older adults. The results showed significant improvements in muscle strength, aerobic capacity, and functional mobility, indicating the potential of integrating various exercise modalities for enhanced well-being in older populations (Isestad et al., 2020).
If you find yourself reading this and thinking you only do one or two of these forms of exercise, why not trying to incorporate any missing forms of exercise into your routine? Time permitting of course! You might be surprised by the benefits to your health and well-being.
References:
Lee, I. M., Shiroma, E. J., Lobelo, F., Puska, P., Blair, S. N., Katzmarzyk, P. T., & Lancet Physical Activity Series Working Group. (2019). Effect of physical inactivity on major non-communicable diseases worldwide: an analysis of burden of disease and life expectancy. The Lancet, 380(9838), 219-229. https://pubmed.ncbi.nlm.nih.gov/22818936/
Biddle, S. J., Ciaccioni, S., Thomas, G., & Vergeer, I. (2019). Physical activity and mental health in children and adolescents: an updated review of reviews and an analysis of causality. Psychology of Sport and Exercise, 42, 146-155. https://www.sciencedirect.com/science/article/abs/pii/S1469029218303315
Mitchell, C. J., Churchward-Venne, T. A., West, D. W., Burd, N. A., Breen, L., Baker, S. K., & Phillips, S. M. (2017). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. Journal of Applied Physiology, 113(1), 71-77. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3404827/
Rantanen, T., Masaki, K., He, Q. et al. Midlife muscle strength and human longevity up to age 100 years: a 44-year prospective study among a decedent cohort. AGE 34, 563–570 (2012).https://link.springer.com/article/10.1007/s11357-011-9256-y#citeas
Li, A. W., Goldsmith, C. A., & Eng, J. J. (2018). Aging and falls in people with multiple sclerosis: A systematic review and meta-analysis of behavioral and physiological interventions. Archives of Physical Medicine and Rehabilitation, 99(11), 2287-2301.
Taylor-Piliae, R. E., Hoke, T. M., Hepworth, J. T., Latt, L. D., Najafi, B., & Coull, B. M. (2016). Effect of Tai Chi on physical function, fall rates and quality of life among older stroke survivors. Archives of Physical Medicine and Rehabilitation, 87(5), 642-651. https://pubmed.ncbi.nlm.nih.gov/24440643/Isestad, T., Thompson, B. J., & Billinger, S. A. (2020). Multimodal Exercise Training Improves Physical Function and Mental Well-Being in Older Adults: A Translational Approach. Journal of Aging and Physical Activity, 28(3), 374-380.