Fewer than 1 in 4 U.S. adults meet the recommended physical activity guidelines, according to the Centers for Disease Control and Prevention (CDC). Meanwhile, the Australian Bureau of Statistics (ABS) reported that only 1 in 5 Australians aged 18 to 64 met the 2022 guidelines. Despite the link between regular exercise and long-term health, many struggle to incorporate fitness into their daily lives. With so many programs to choose from, finding the right approach for sustainable health benefits can be daunting.
To shed light on this, we’ve consulted industry experts and thought leaders who share their personal experiences and professional insights on the fitness programs that provide the most lasting impact. From yoga to functional training, these programs not only help achieve immediate fitness goals but also promote overall well-being that endures over time. Here’s what they say.
Combine Strength and Cardio Exercises
I find that a balanced approach combining strength training with cardiovascular exercise really stands out. Strength training is crucial because it helps build and maintain muscle mass, which in turn supports metabolic health and bone density as we age. It’s not just about lifting weights; body-weight exercises and resistance bands can be incredibly effective too.
Cardiovascular exercise, on the other hand, is great for heart health and endurance. Activities like running, cycling, or even brisk walking get your heart rate up and help improve overall stamina. Integrating both into your routine ensures you’re not only working on your strength but also keeping your cardiovascular system in top shape.
Plus, having variety keeps things interesting and helps you stay committed in the long run. It’s this mix of strength and cardio that I believe creates the best foundation for sustainable health and wellness.
James Cunningham, Senior Coach, Total Shape
Integrate Speed, Agility, and Strength Training
As a sports performance coach, I find integrated training programs that combine speed and agility work with strength training to be the most effective for long-term benefits. These programs focus on functional, multi-joint exercises that translate directly to improved sports performance.
For example, I use sled pushes, lateral bounds, and plyometric jumps in many of the programs I design. These exercises challenge the body’s ability to generate and control force in all planes of motion. Over time, athletes who follow these integrated programs build strength, power, balance, and body control that serves them well in both sports and everyday life.
James Lujan, Sports Performance Director, VB Speed LLC
Adopt a Balanced Fitness Program
As a nutritionist with a focus on natural health, I always recommend a balanced fitness program. It’s important for lasting health benefits and should combine cardiovascular workouts, strength training, and flexibility exercises. Let’s break this down:
First off, your heart loves it when you get moving! Cardio exercises like running, cycling, or swimming are perfect. They keep your heart healthy, improve your metabolism, and improve your lung power. But that’s just part of the story.
You also need to hit the weights! Strength training is important. It helps you maintain muscle mass, increases your bone density, and keeps your metabolism in check. Whether it’s lifting dumbbells or doing body-weight exercises, it’s all beneficial for your strength.
Don’t forget about staying limber and reducing stress. Incorporating flexibility and mobility workouts, like yoga or Pilates, is really important. These are great for your joints, help prevent injuries, and can really calm your mind.
This well-rounded technique doesn’t just keep you fit physically but supports your mental health too. Think of it as a complete package that keeps you feeling strong and lovely, both in body and mind. It’s sustainable, effective, and, honestly, the best way to care for yourself. So, get moving and stay healthy together!
Nabila Jahan, Health and Wellness Educator, Acupuncture Atlanta
Mix Strength Training and Functional Fitness
For long-term health benefits, I find a combination of strength training and functional fitness to be most effective. Strength training, with its focus on building muscle and improving bone density, lays a solid foundation for overall health and longevity. Incorporating functional-fitness exercises enhances mobility, balance, and coordination, which are crucial for everyday activities and injury prevention.
Personally, I follow a routine that includes compound movements like squats and deadlifts, along with activities like kettlebell swings and bodyweight exercises. This approach not only keeps workouts engaging but also ensures a balanced development of strength, endurance, and flexibility, promoting long-term well-being.
Rick Eckerson, Co-Founder, Former Personal Trainer & Bodybuilder, Ready4 Health
Find Enjoyable and Sustainable Activities
In my experience, there’s no single “best” program. The most effective approach for long-term health is one you can stick with. That means finding activities you enjoy and that fit your lifestyle. It also means mixing it up—strength training to build muscle and bone density, cardio for heart health, and flexibility to maintain mobility. The key is to challenge your body differently, preventing plateaus and keeping you engaged in your fitness journey.
Chris Yang, Co-founder, Coins Value
Incorporate Pelvic-Floor Exercises
Incorporating pelvic-floor exercises into your routine is crucial for overall well-being. A strong pelvic floor supports bladder and bowel function, improves sexual health, and contributes to core stability. Neglecting pelvic-floor health can lead to issues like incontinence, prolapse, and back pain. By strengthening these often-overlooked muscles, you can enhance your overall fitness and quality of life.
Stephanie Schull, CEO, Kegelbell
Boost Health With Regular Walking
I find that incorporating regular walking into my daily routine is the most effective fitness program for long-term health benefits. Walking is not only accessible and easy to integrate into a busy schedule, but it also offers both physical and mental health benefits.
During a particularly challenging phase of scaling our business, I started taking brisk walks in the evening and found that it significantly improved my energy levels and mental clarity. These walks became a time for me to reflect, brainstorm new ideas, and relieve stress, which ultimately enhanced my productivity and decision-making abilities.
By making walking a consistent part of my routine, I ensure that I stay active and maintain a healthy work-life balance, which is crucial for sustaining long-term success in entrepreneurship.
Aseem Jha, Founder, Legal Consulting Pro
Practice Yoga and Lagree Fitness
The two training methodologies I have found most helpful are yoga and Lagree fitness. Yoga is great for gaining body awareness and learning how to effectively manage stress and relax. Stress is more detrimental to the body than most of us credit it for, so this is a great tool for managing long-term health and wellness. It also allows people to work towards more advanced poses and builds up this strength and flexibility over time. In this way, it integrates both physical and mental fitness in a way no other programs do.
Secondly, Lagree programs focus on slow, repetitive movements. It’s a low-impact way for people to do high-intensity activities. I’ve seen amazing strength results as well as increased precision and awareness of movement, which makes a noticeable difference in my day-to-day function.
Olivia Chiavegato, Owner, Vitallis
Choose Tai Chi for Long-Term Benefits
As a Doctor of Traditional Chinese Medicine (TCM), I find Tai Chi to be one of the most effective fitness programs for long-term health benefits. This low-impact exercise promotes balance, flexibility, and mental clarity. Studies show that practicing Tai Chi regularly can reduce the risk of falls in older adults by up to 58% and improve chronic pain symptoms by 45%.
Additionally, Tai Chi enhances cardiovascular health, reduces stress, and supports overall well-being. Its gentle movements are suitable for all ages and fitness levels, making it a sustainable choice for maintaining health and vitality over the long term.
Dr. Song Qing (Simon) Xue, DAOM, Dipl. O.M (NCCAOM)®, LA.c, Pacific Acupuncture Center
Utilize High-Intensity Interval Training
High-Intensity Interval Training (HIIT) stands out for its efficiency and long-term health benefits. HIIT involves short bursts of intense exercise followed by rest or low-intensity periods, making it time-effective and highly adaptable. This method boosts cardiovascular health, burns fat, and improves metabolic rate. Its flexibility allows for varied workouts, keeping things interesting and reducing the risk of injury. Personally, incorporating HIIT into my routine has enhanced endurance and overall fitness without requiring extensive time commitment.
Nicolas Garfinkel, Founder, Kixely
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Alignment with the UN SDGs
This article aligns with several UN Sustainable Development Goals (SDGs), particularly those focused on health and well-being. Here’s how:
- Goal 3: Good Health and Well-being – The entire premise of the article centers around improving health through various fitness programs. Regular physical activity is linked to reduced risks of chronic diseases, improved mental health, and overall well-being, directly supporting this goal.
- Goal 4: Quality Education – The article provides valuable insights and education on different fitness approaches. By sharing expert knowledge, it empowers readers to make informed decisions about their health and fitness, fostering a culture of learning and self-improvement.
- Goal 10: Reduced Inequality – Emphasizing the importance of finding enjoyable and sustainable fitness activities can help promote inclusivity. Fitness should be accessible to all demographics, thereby contributing to reduced inequalities in health outcomes.
- Goal 11: Sustainable Cities and Communities – Many suggested activities, like walking and community fitness programs, can enhance social cohesion and community health. Promoting active lifestyles contributes to creating healthier urban environments.
- Goal 12: Responsible Consumption and Production – By focusing on sustainable fitness practices and encouraging individuals to choose physical activities that align with their lifestyles, the article indirectly promotes responsible lifestyle choices that can reduce overall health care consumption.
These connections underline how fitness and well-being practices not only benefit individual health but also contribute to broader societal goals.
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I like that most of these tips are realistic and actionable. I didn’t know how important pelvic floor exercises were until recently, and they become more important as we age. Great recommendations!
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