Gretchen Reynolds summarized some of the recommended choices for the best single exercise in her article, What Is the Single Best Exercise.
The experts in exercise physiology could not come up with an agreement on the single best exercise. There were some exercise to consider.
The following exercises were evaluated:
1. The Burpee. You do the Burpee by dropping to the ground, kickin your feet out behind you, pulling your feet back in and leaping up as high as you can. If you do not want to do the Burpee, then consider the following.
2. Brisk walking for 30 minutes five times a week.
3. Brisk interval walking for 30 minutes. This type of walking can be very strenuous as indicated in the following study.
"Hiroshi Nose, M.D., Ph.D., a professor of sports medical sciences at Shinshu University Graduate School of Medicine in Japan, who has enrolled thousands of older Japanese citizens in an innovative, five-month-long program of brisk, interval-style walking (three minutes of fast walking, followed by three minutes of slower walking, repeated 10 times). The results have been striking. “Physical fitness — maximal aerobic power and thigh muscle strength — increased by about 20 percent,”
4. 25 squats. Dr. Stuart Phillips described a squad as "Just fold your arms across your chest,” he said, “bend your knees and lower your trunk until your thighs are about parallel with the floor". You can "Use a barbell once the body-weight squats grow easy."
5. Other forms of H.I.T. are very strongly recommended. What is H.I.T.? It is high intensity training and can be used in any form of exercise. Adding high-intensity training to any form of exercise appears to be the most desirable and effective exercise.
I was amazed at the benefits from studies involving persistence use of these exercises. In one study, there was a 20% reduction of obesity, diabetes, hypertension and hyperglycemia. Depression was reduced 50% in this study.
"In addition, a recent seminal study found that when older people started a regular program of brisk walking, the volume of their hippocampus, a portion of the brain involved in memory, increased significantly."
One of these exercise programs combated "sarcopenia or the inevitable and debilitating loss of muscle mass that accompanies advancing age."
If you are a sedentary person, you can reduce your risk of dying by 20% by following one of the exercise programs.
I highly recommend that you read Gretchen's article and find the best single exercise for you.
Remember, You Will Live within the Body Created by Your Choices!
Life and Mental Fitness Coach