The Geeky Mind

If you ask anyone what there resolutions in life are, many of us often focus on improving our health. One common goal? Finding the best exercise to stay fit. But here’s the kicker: there’s no single “best” exercise. Emmanuel Stamatakis, a physical activity epidemiologist at the University of Sydney, puts it bluntly: “There’s simply no such thing as ‘best exercise.’” Headlines suggesting otherwise are likely just clickbait.

The Benefits of Physical Activity
Decades of research confirm that regular physical activity offers substantial long-term health benefits. And the good news? You don’t have to pump iron like Arnold Schwarzenegger or run marathons like Tigst Assefa to reap these rewards. Everyday activities, from biking to the store to playing soccer with your kids, all contribute.
While scientists are still exploring how physical activity benefits the body and how to encourage people to move more, one thing is clear: “Any physical activity is better than none,” says I-Min Lee, an epidemiologist at Harvard Medical School and Brigham and Women’s Hospital.

Finding Joy in Movement
The key to staying active is finding activities you enjoy. “The best physical activity,” Lee says, “is something that you will do and stick with.” Whether it’s dancing, hiking, or gardening, the best exercise is the one you’ll actually do.

Small Efforts, Big Gains
Despite the well-known benefits of exercise, many people fall short. The current U.S. physical activity guidelines recommend at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week, plus muscle-strengthening exercises twice weekly. However, around 80 percent of adults aren’t meeting these goals.
Yet, even small amounts of physical activity can be beneficial. Advances in wearable technology have allowed scientists to capture detailed data on everyday movements, revealing that even minor activities can improve health. Just a few minutes of intense activity—like taking the stairs or rushing to catch a bus—can significantly reduce health risks.

Recent Findings
Recent studies have shown that increased physical activity lowers the risk of hospitalization for common conditions like diabetes and gallbladder disease. Additionally, exercise has been linked to a lower risk of death from flu and pneumonia, better memory and attention, and improved outcomes after COVID-19 infection.
Bryant Webber, a preventive medicine physician, found that even starting exercise later in life offers benefits. In a study of over 100,000 older adults, both aerobic and muscle-strengthening activities reduced the risk of death over eight years. Even participants over 85 saw improvements.

Everyday Activities Matter
Stamatakis’ research in Australia highlights the benefits of incidental activity—routine movements in daily life. His team found that short bursts of intense activity, like climbing stairs, could lower the risk of dying by about 40 percent over seven years. And just three and a half minutes of vigorous activity daily reduced cancer risk by roughly 18 percent.

“If you do nothing, just do a little bit,”

Rethinking Step Counts
Lee’s research debunks the myth that you need 10,000 steps a day for health benefits. Her studies suggest that older adults should aim for 7,000 steps daily, while younger people should target 9,000. But even fewer steps can still offer substantial benefits. “If you do nothing, just do a little bit,” Lee advises. “If you already do a little bit, do a little bit more.”

Overcoming Barriers
Encouraging more physical activity involves overcoming structural barriers. Communities need more sidewalks, trails, and bike paths to make everyday activities more accessible. Government policies can play a crucial role in making it easier for people to stay active.

Starting Small for Big Benefits
Ultimately, the biggest health gains come from going from no activity to just a little. So, as we start the new year, remember: every bit of movement counts. Whether it’s a brisk walk, playing with your kids, or tackling household chores with vigor, find ways to incorporate more activity into your daily life and enjoy the journey to better health.