The 4 best exercises for your health, according to a Harvard medical study

If getting back into fitness is on your list of things to do, Harvard Medical School has some advice worth bookmarking. Their experts analysed a range of activities and identified the four best exercises for your health, offering benefits that go far beyond toned muscles. Think weight management, stronger bones, healthier joints, better balance and even sharper memory. “Whatever your age or fitness level, these activities are some of the best exercises you can do,” notes Harvard Health Publishing. The baseline: aim for 30 minutes of aerobic activity a day, plus two sessions of strength training a week, to be considered active.

Swimming

Several studies confirm it: swimming may just be the ultimate workout. Water supports the body, easing pressure on the joints, which makes movements smoother and gentler. “Swimming is particularly beneficial for people with arthritis, as it reduces weight-bearing stress,” says Dr I-Min Lee, professor of medicine at Harvard. It tones every major muscle group, boosts metabolism, and builds cardiovascular endurance—all while training your breath. For a lighter variation, aquagym offers many of the same benefits, keeping it firmly on the list of the best exercises for your health.

Tai chi

Often described as “meditation in motion,” tai chi blends mindful breathing with slow, flowing movements. It strengthens muscles without strain and calms the mind at the same time. While anyone can practise it, Dr Lee points out its special value for older adults: “Balance is an important component of fitness, and it’s something we lose as we age.” With its unique mix of strength and serenity, tai chi is one of the best exercises for your health.

Strength training

This isn’t about bulking up but maintaining strength. “If you don’t use your muscles, they will lose vigour over time,” explains Dr Lee. Beyond preserving mobility, muscle mass also increases calorie burn, making weight management easier. Studies even suggest it may support brain health later in life. Start small: one or two kilos you can lift comfortably for 10 repetitions. Gradually increase as your strength improves. Strength training is one of the best exercises for your health because it supports long-term vitality.

Walking

“It can help you stay slim, improve cholesterol levels, strengthen your bones, control blood pressure, lift your mood, and reduce your risk of diseases like diabetes and heart disease,” says Harvard Health Publishing. Research also links regular walking to better memory and reduced age-related decline. Begin with 10–15 minutes, then build to 30–60 minutes several times a week for maximum benefits. Walking proves that sometimes the best exercises for your health are also the simplest.

This article first appeared on Vogue.fr