Exercise improves our overall fitness, body mass index, and cardiovascular and muscular health. Studies also show exercise relieves stress, reduces depression and improves cognitive function. But what type of exercise is best, and how much do you really need to do?
Also known as strength or weight training, resistance training uses resistance to stimulate muscular contraction, building strength, anaerobic endurance and skeletal muscle.
Cardiovascular (aerobic) exercise is any activity that raises your heart rate, like swimming, running or cycling.
What does the research suggest?
A combination of both resistance and cardiovascular training delivers the greatest benefit for heart health, weight management and overall mortality. Adults averaging 90 to 120 minutes of weekly resistance training had:
What's best for me?
Regular physical activity is one of the best things you can do for your health and wellbeing, regardless of the exercise type. Depending on your personal goals and medical history, the best approach is often a combination of both. Here's how to apply it in practice.
As you plan your week, take a moment to reflect: what would become easier if you moved a little more each day?
Take it into your week
Neither wins. Resistance and cardio together deliver up to 45% lower risk than doing neither.
Aim for 30+ minutes on most days, with muscle-strengthening on 2 or more days a week.
Use the pyramid: Play 1–2 days, Activate 2–3 days, Regenerate every day.
The best routine is the one you enjoy enough to repeat.