First, let's cut to the chase: No, it isn't!

While I personally consider myself an enthusiastic runner who takes part in amateur marathons and cross-country races, objectively speaking, running isn't necessarily the ultimate form of exercise. I choose to run because of its simplicity and accessibility, along with its capacity to offer a substantial and intense workout, making it efficient for physical fitness. Furthermore, running doesn't demand a specific location or exercise partners; you just need to lace up your running shoes and hit the road.

However, Professor I-Min Lee from Harvard Medical School highlights that long-distance running can place stress on your knee joints and digestive system. In the long run, it might also give rise to other health concerns.

In 2018, Harvard Medical School in the United States published a health report titled "Get Moving." This report offers recommendations for the most effective exercises for individuals seeking to engage in physical activity with the goals of weight loss and muscle gain.

1. Swimming

The report highlights that swimming is a nearly ideal form of exercise. Not only does it engage a majority of the body's muscles, but it also elevates the heart rate, promoting heart health and slowing down the aging process in the brain.

Furthermore, swimming exerts minimal pressure on the joints, making it especially advantageous for individuals with arthritis as it reduces joint strain.

Research has demonstrated that endorphins, the feel-good hormones that enhance mood, are effectively triggered by swimming. This aids in alleviating everyday stress.

Simultaneously, swimming has a calming effect, allowing individuals to block out external distractions and enhance their focus, which naturally reduces feelings of anxiety and depression.

2. Tai Chi

When engaging in Tai Chi, it's crucial to maintain a high level of concentration, executing movements gracefully and at a deliberate pace. This practice can significantly enhance the stability of the lower core muscles. Specific movements, such as standing on one foot and shifting the center of gravity, contribute to improved balance. The semi-squat posture also aids in strengthening leg muscles and foot grip.

Tai Chi is particularly well-suited for older individuals. According to a study published in the New England Journal of Medicine, seniors who practice Tai Chi for one hour, twice a week, can reduce their risk of falling by 58% in just six months. I-Min Lee emphasizes the importance of balance in overall health, noting that many people experience a decline in balance as they age. Consequently, Tai Chi offers unique benefits, especially for the elderly.

3. Strength Training

Strength training, also known as weightlifting or resistance training, is often associated with body shaping. However, it has a range of positive effects on overall health, such as increasing strength, enhancing mood, and promoting heart health.

Strength exercises encompass activities like sit-ups, weightlifting, pull-ups, and push-ups.

Exercise physiologist Chris Jordan recommends that healthy adults should incorporate regular resistance and strength training into their fitness routines, with high-intensity interval training (HIIT) being an excellent option. HIIT incorporates strength training exercises like push-ups, squats, and squat jumps, with each movement targeting specific muscle groups in the body.

Even individuals with average muscle mass can experience noticeable muscle growth with consistent HIIT training. It's worth noting that HIIT is best suited for younger individuals who are in reasonably good physical condition, as it requires a high level of fitness.

People who have experience with HIIT often report feeling breathless and experiencing a dry mouth, so it's crucial for ordinary individuals to assess their capabilities before embarking on such training.

4. Walking

Walking may seem simple, but it's a potent "remedy." Numerous studies have demonstrated that even a moderate or leisurely 30-minute walk can have significant benefits for the mind and body.

For instance, one study revealed that individuals aged 60-88 who engaged in consistent 30-minute walks four times a week experienced improved connectivity in their brain regions after just 12 weeks. Conversely, diminished connectivity in this area has been linked to memory decline.

Additionally, a preliminary study involving patients with severe depression found that walking on a treadmill for 30 minutes daily over ten consecutive days effectively reduced the level of depression.

If you're not currently following a regular exercise routine, Harvard University's medical experts recommend starting with walking.

5. Kegel Exercises

Many people believe that Kegel exercises are primarily for women, but in reality, both men and women can benefit from these exercises.

These exercises were originally introduced by American doctor Arnold Kegel back in 1948. Dr. Kegel found that consciously contracting and relaxing the muscles near the urethra and anus during daily activities could effectively alleviate postpartum urinary incontinence in women.

Consequently, the initial purpose of Kegel exercises was to address postpartum urinary incontinence in women.

Over time, with gradual refinements, these exercises have evolved to serve broader purposes: preventing urinary incontinence in both men and women, averting pelvic organ prolapse in women (including issues with the uterus, vagina, bladder, and rectum), and addressing prostate problems in men, ultimately enhancing the quality of their sexual lives.

To perform Kegel exercises correctly, one should contract the muscles used to stop urination, hold the contraction for 2-3 seconds, and then release. This should be repeated 10 times.

For the best results, it's recommended to perform these exercises 4-5 times a day.

In conclusion, while running is indeed a popular and effective exercise, it may not be suitable for everyone. If you're looking for alternative exercises that offer similar benefits, there is a range of options available

Whether you enjoy hiking, camping, running, or practicing yoga, MIER provides the necessary sports gear you need to make the most of your workout. Always remember, the best exercise is the one that you enjoy and can stick with in the long run.