From swimming to Tai Chi, these are the exercises everyone should be doing to improve overall well-being.
Walking among treadmills and gym equipment can feel intimidating, but some of the best physical activities don’t require specialised environments or athletic preparation. There are many exercises — suitable for all ages and fitness levels — that can improve overall well-being, support weight management, protect the joints, and stimulate both mind and memory. With simple daily movements or gentle disciplines like Tai Chi or swimming, it’s possible to incorporate movement into everyday life without excessive effort—making exercise a true ally for both body and mind.
According to Harvard Health, regular physical activity is one of the most effective strategies for preventing disease, increasing energy, and improving quality of life. Age or fitness level doesn’t matter: consistent and balanced activity is enough to achieve real results. Even seemingly simple practices, such as walking, strengthening muscles, or doing balance and mobility exercises, have lasting effects on both physical and mental well-being.
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5 expert-backed exercises that really work
Swimming
Swimming is often described as the most complete workout. The buoyancy of water supports the body, reduces stress on the joints and allows for smoother movement. “Swimming is especially recommended for people with arthritis because it’s not a weight-bearing activity,” explains Professor I-Min Lee of Harvard Medical School. Aquagym is also an effective option, combining cardiovascular exercise and muscle toning.
Tai Chi
Tai Chi, an ancient Chinese martial art, blends movement and relaxation, improving both body and mind. Made up of smooth, harmonious sequences, it’s suitable for all ages and fitness levels. “It’s particularly beneficial for older adults since balance is a key component of physical fitness that tends to decline with age,” adds Professor Lee.
Strength Training
Contrary to common belief, lifting light weights doesn’t make you excessively muscular — it helps maintain muscle strength. “If you don’t use your muscles, over time they lose tone,” notes Professor Lee. Strengthening muscles also helps burn more calories, supports weight control, and contributes to preserving brain function in later years. It’s best to start with light weights, perform 10 easy repetitions, and gradually increase the load.
Walking
Walking remains one of the most accessible and powerful forms of exercise. It improves lipid profiles, strengthens bones and the heart, lowers blood pressure, and boosts mood. Scientific studies show that regular walking can boost memory and help slow cognitive decline. All you need are comfortable shoes and a gradual progression—from 10 to 15 minutes at first to 30 to 60 minutes almost daily.
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Kegel Exercises
Kegel exercises strengthen the pelvic floor muscles while supporting the bladder and preventing incontinence. They’re not just for women—men benefit as well. The technique involves contracting the muscles used to stop the flow of urine, holding for 2–3 seconds, then relaxing completely. Repeat 10 times for 4–5 sets per day.
Every movement counts
Many daily activities — from household chores to ballroom dancing, or playing with children or grandchildren — count as exercise. Harvard Health emphasises that engaging in at least 30 minutes of aerobic activity daily and two strength-training sessions per week is enough to be considered “active.” The key is to integrate regular movement into daily life, listen to your body, and choose activities that are both enjoyable and sustainable.
This article was originally published by Mariella Baroli on the Marie Claire Italy website
