Regular exercise is good for the mind and body. Such is the conclusion reached in a study published by the Centers for Disease Control and Prevention (CDC). The study found regular physical activity can improve brain health and make it easier to manage one’s weight. Not only that, but it also lowers the risk of developing disease and strengthens bones and muscles. It further found that it contributes to a longer life. 

Need further convincing fitness is worth it? Here are some practical exercises for health and longevity. 

Choosing the Right Exercise for Health and Longevity

Choosing what exercise to perform to help you achieve your health and wellness goals can take time and effort. This is especially true if you’re new to working out or crunched for time. For example, some workouts might improve cardiovascular health but will not help you build stronger, healthier bones and muscles and vice versa. 

Then there are time constraints. Some people lead active professional and personal lives and can only dedicate a small portion of their day to exercise. According to Peter Attia, a Canadian-American physician, fitness-focused individuals should perform exercises that offer cardio and strength training benefits. Peter Attia is best known for his work in longevity medicine.

Why it Makes Sense to Combine Cardio and Strength Training

Also known as resistance training, strength training is ideal for building and strengthening bones and muscles. It can also increase bone density. Increasing one’s bone density is important because it lowers the risk of osteoporosis. What’s more, it helps individuals manage or lose weight. It enables you to ramp up your metabolism to the extent that you burn more calories. 

Meanwhile, cardio exercises can increase your heart rate while forcing you to breathe harder. An increased heart rate also improves cardiovascular health. 

Having discussed the benefits of strength training and cardio, let’s look at five exercises that combine both.

1. Jump Rope

Jump rope is not for kids alone. Studies show jumping rope for 15 to 20 minutes can be an excellent workout for adults.  It engages several muscle groups simultaneously: forearms, arms, abs, calves, shoulders, quadriceps, hamstrings, back, and core.  But it does not stop there; this plyometric workout improves endurance, balance, and coordination.  And this is in addition to improving cardiovascular health.

2. Burpees

When it comes to full-body exercises, few can trump burpees. Just 5 to 7 minutes of this exercise can raise someone’s heart rate enough to improve their cardiovascular health. Simultaneously, it helps you build strong, healthy muscles. Of course, it does not end there. This high-intensity exercise helps individuals burn calories. Burning many calories helps you better manage your weight and shed unwanted pounds.

3. Squats

Squats work the quadriceps, hamstrings, glutes, abdominals, and calves. Performing 2 to 3 sets of 15 reps of this exercise each day can trigger an uptick in the production of anabolic hormones. This kind of hormone helps burn fat and build muscle. Available data also shows that daily squats can contribute to a longer, healthier life.

4. Cycling

Cycling is another exercise that can elevate the heart rate, burn calories, build muscle, and strengthen bones at once. That’s the case whether you’re riding a stationary bike indoors or biking outside. Cycling is a low-impact exercise. So, it’s ideal for those with joint problems who still want physical activity. It is also a good choice for those who want an alternative to running or walking. Cycling for 30 to 60 minutes 3 to 5 days a week can help most people achieve and maintain good physical health.

5. Swimming

Swimming is another low-impact exercise that offers numerous physical health benefits. But it’s not only good for the body; it also contributes to better mental health. In a study published by the CDC, researchers found that swimming relieves painful fibromyalgia and arthritis and combats anxiety and depression. Most people can achieve these physical and mental health benefits if they commit to swimming for 150 minutes each week. However, if you are swimming in deeper waters, make sure to take lumishore underwater lights. They are effective, lightweight, and can be carried quite easily.


In summary, regular exercise can improve one’s physical and mental health. It can also contribute to a longer, healthier, and more fulfilling life. For an extra energy boost, consider trying and using marijuana to aid in your workouts. 

Bearing all that in mind, if you’re not already doing so, consider making exercise part of your lifestyle today.

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