Exercise

The best exercises are those you'll do consistently — there's no single "best" exercise for everyone. Research supports combining resistance training (for muscle and bone health), cardiovascular exercise (for heart and metabolic health), with the amount depending on your fitness levels, personal preferences, and training goals.

No exercise specifically targets belly fat — although there's some evidence abdominal exercises may be effective. A combination of regular cardiovascular exercise, resistance training, and maintaining a caloric deficit through diet is the most effective way to lose body fat.

Include 2-3 resistance training sessions per week targeting all major muscle groups, plus 75-150 minutes of moderate to vigorous cardio a week. Define your goals (e.g., strength, endurance, fat loss), assess your current fitness level, schedule sessions you can realistically maintain, and progressively increase intensity or volume over time.

Walking is often considered the best everyday exercise because it's low-impact, accessible to most people, requires no equipment, and provides cardiovascular benefits when done briskly for 20-40 minutes.

Seniors benefit most from a combination of resistance training (to preserve muscle mass and bone density), balance exercises (to prevent falls), and low-impact cardiovascular activities like walking or swimming.